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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Food-logging can help in weight losss

When planning a road trip, you might first pull out a map to determine the best route to take.  But imagine trying to plan a trip if you didn't know where you are.  In other words, there is no "You Are Here" marker.  Without that crucial information, how will you ever get to your destination?

This is also true for weight loss.  You know how much you want to lose, and there are many possible routes to take, but if you do not know exactly where you are now, it is difficult to find a route to your destination.

With weight loss, the "You Are Here" marker is revealed through food logging.

Ultimately, there is only one way to lose weight.  You must take in fewer calories over time than your body expends.  However, how can you know how many calories you need to cut unless you know how many calories you are taking in?  The only way to know this is by logging your food.  You might find that 500 calories per day is all that is keeping you from losing one pound per week, or 52 pounds per year. 

Say you eat three meals and two snacks per day, and you cut 150 calories from the meals and 25 from the snacks.  That's 500 calories right there.  Those calories might be as simple as switching from full- to low-fat products, or buying a different type of bread.  But how will you know, if you don't assess your current intake?

Take a little time each day to log.  Carry a notepad; use your iPod or Smart Phone, whatever works.  Start by logging what you eat and the calorie content.  Just becoming conscious of all the calories you eat can lead to quickly losing a few pounds.