Amy Culver - The Queen Of Lean

Holiday stress

Holiday season isn't all just about food

Plan ahead to stay on the right track

Prioritize this Thanksgiving

Choose treats wisely during the holidays

Starting a weightlifting routine

Healthy body has right signs

You need a livable food plan

Tailor your food according to needs

Plan strategies for when life gets hectic

Traveling can challenge eating habits

Parenting your own inner spoiled child

Long-term motives create long-lasting results

Interval training works for anyone

Check ingredients when eating out

Get out of the house for your workout

Lack of sleep may lead to weight gain

Cooking extra saves time and calories

Even small changes can make an impact

Swimming is a good
all-around exercise

Don't let slip-ups destroy your plan

Make your lifestyle and health compatible

A little exercise can yield big results

Food plans can help you eat right

Moderation is weight-loss key

Give your weight-loss plan time

Combat post-holiday blues with activity

Choose holiday calories carefully

Good kitchen tools make life easier

Enjoy feast in moderation

Start planning holiday meals now

Don't buy Halloween candy too early

Theaters offer healthy snacks

Try to avoid evening snacking

Tips to stave off hunger pangs

Stuck?  Reassess your routine

Avoid peaks and valleys in diet

Measure size of food portion to help tip scale in your favor

Learn to love being thin

Change your lifestyle; don't just diet

Fruity thoughts to keep fit

Water can ease cravings

Working a pool into your exercise routine

Stay focused, move forward

Delay caving to craving

Review of daily plan should include diet & activities

Holidays are never-ending

Measuring food is key to weight loss

Food-logging can help in weight loss

Find ways to make exercise fun

Reserve time for your exercise program

Substitutions for your holiday treats

Moderation is key to good diet

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Stuck?  Reassess your routine

Sometimes the scale just doesn't cooperate.  It won't move or, worse, it moves in the wrong direction.  If you are finding yourself in this situation, here are some things to consider.

Has your exercise been slacking a bit?  When life gets busy, it's easy to cut a few minutes from your workout time.  Those minutes add up.  Let's say you work out for 45 minutes, three days a week.  If you cut that back to 30 minutes, you have cut out one whole workout's worth of time. 

Perhaps your time has remained the same, but you've been tired and your intensity has dwindled?  Start paying closer attention during your workout.  You should be at least a little bit breathless (not panting). 

Remember, over time, your body gets stronger and develops better endurance.  You might need to increase your time or intensity.

Have you been consistently weighing and measuring whenever possible?  Don't fall into the trap of believing that you are experienced enough and can "eyeball" your serving sizes.  I still weigh and measure and likely always will. 

If you are weighing and measuring, are you doing it correctly?  Are your measures rounded?  Are you adding a bit more than the serving size you are counting?

And speaking of counting, are you counting ALL the calories you are consuming?  This includes condiments, beverages and little bites.  Most bites will cost you around 25 calories.  Four bites can quickly add up to 100 calories.  Yes, sometimes a little bite can hurt you.

The important thing is to be very honest with yourself.  Look back to what you were doing when you were successful at losing.  What are you doing differently now? 

The old axiom is quite true with weight loss:  When you cheat, you are only cheating yourself.