I read this quote "Don't reward yourself with food--you're not a dog!!" earlier today and it got me thinking....this is usually why my diet--or people around me-- fail at their weightloss efforts.

Of course it's okay to enjoy all different kinds of foods, even when you're trying to lose weight, but it's the mentality of denying yourself your favorite foods & then rewarding yourself with those exact "no" foods when you hit a weight/fitness goal that we need to steer away from.

In order to lose weight, you have to have a deficit of calories EVERY day. We all know this--not new news. But in order to successfully lose weight & maintain this weightloss, you have to learn how to fit all of your favorite foods into a healthy eating plan. If you don't do this--the weight you lost will eventually creep back on when you give in to those "no" foods...

For me personally--if I'm craving a piece of pizza or some icecream-- I let myself have it. Of course I make sure I'm only eating ONE serving & can fit it into my calories for the day first before having it...but this way I never have to feel deprived and I'm still losing weight.

Set up another way to reward yourself once you hit that weightloss/fitness goal. Keep in mind your reward should NOT go against what your goals are(ie: you're trying to cut down your mile time--you take the day off of running)

Below are a few ways I reward myself:
-Give myself an extra hour of sleep
-Watch one of my favorite tv shows
-Go get a manicure/pedicure
-Take a walk through the park--just a relaxing stroll listening to music-SO relaxing
-Curl up on the couch and read a book
-Get a massage
-Buy myself a NEW cookbook-another one of my favs
-Go clothing shopping--for every 5 lbs I usually reward myself with a new shirt, shoes--SOMETHING!

Need help fitting in your favorite foods??Please do NOT hesitate to contact me--I love helping...for FREE :)

I don't care what current fad diet you may be on right now or have read about lately--To lose weight you HAVE to create a calorie deficit...There is no way around this. It's up to YOU on how that deficit is created. You can either 1.) eat fewer calories 2.) exercise 3.) eat fewer calories & exercise!! #3 is the safest & most effective way to lose weight & MAINTAIN that weightloss.

3500 calories is equal to ONE pound. In order to lose 1 lb per week, you have to create a deficit of 500 calories every day.This is where it gets tricky. Many people think--Ok if I work out & burn 500 calories...I have a deficit of 500 ...so I can eat whatever I want!! WRONG. Think of it as having 2 pots..One for your "food" and one for the "calories you burn during exercise". If you burn 500 calories exercising...you STILL have to eat the recommended calories for YOU in order to lose weight. For example a woman who is 145 lbs works out for an hour and burns 500 calories. Her recommended calorie range to lose weight is 1650. She still only has 1650 calories to eat for THAT specific day. The next day she burns 600 calories...She STILL has only 1650 calories to eat. The only time I recommend eating a few more calories--approximately 100 calories more, is if she burns 1000 calories(or has a bodybugg that shows she's burned over 2650 calories). Most people should NEVER go over 1000 calorie deficit for longer than a week. You will not be able to maintain weightloss with that unless you have a LOT of weight to lose. Not sure how many calories you burn every day??For a reference check out this calculator for Basal Metabolic Rate...this is the # of calories you'd burn if you didn't get out of bed that day :) Atleast you know that's the MINIMUM amount of calories you can eat to lose weight.

This is a TOUGH concept...but one that after trial & error on my own body, I've been able to master. If you want help...PLEASE don't ever hesitate to ask. You can email me at: [email protected] , Msg me on Facebook(Meg Wiczynski) or comment on this post below & I'll get back to you :)

I'm not going to lie...the inferno plan is NOT easy....but after finishing it for the second time....I feel a sense of accomplishment. I started the 5 day inferno as a way to jumpstart my motivation & metabolism for my "weightloss" for my sisters wedding that is less than a month away.

The first 3 days(although the meals were frequent and delicious) were tough....My body was screaming at me saying "give me more food"...I didn't listen...I pushed through to day 4 and 5 and SO happy I did. I ended the 5 day inferno with 4.5 lbs lost, 2.3 inches lost overall & a stronger motivation to stick to my goals for this wedding.

If you're considering doing this, I definitely recommend it. Please don't hesitate to contact me to help you with the plan and/or get you started.

Have a FIT & fab weekend everyone!!!

It's the beginning of day 3 for the 5 Day Turbo Fire Inferno Plan, and I'm not gonna lie...it's been a bit challenging. Luckily, the meals are delicious & fill you up or I probably would have already given up. If you're anything like me....those first 2 days when I start to eat healthier are the HARDEST. I seriously crave EVERYTHING in sight. My energy levels on Monday & Tuesday were a bit off too because of the lower calorie level.

I have made a few adjustments to the eating plan to make sure that it fits my lifestyle. For example, I would not recommend ANYONE eat under 1200 calories unless advised by their RD/Dr. to do so. If you eat under 1200 calories....within the first 24-48 hours your metabolism drops...we don't want that. So I've made sure to eat between 1200-1300 calories the past 2 days...and will maintain that calorie range until THIS Friday. I also know that before I work out I have to have the SAME snack every time. It may be a mental thing but I always have a 100 calorie 100% whole grain sandwich thin with a tablespoon of peanut butter or almond butter. Although this wasn't on the eating plan, I moved things around so that it would fit in :). Like everything, you have to make this work for YOU personally so don't be afraid to tweek it a bit.

Negatives so far: my energy levels have been lower(understandable) so I've had to tell myself that it's okay to go at a lower intensity in the work outs. Another negative is giving myself enough time to prepare the meals...but I've made it work.

Postitives so far: I have been able to pinpoint where I was going wrong with my eating plan BEFORE starting this so that I can get out of this plateau that I've been in for several weeks. I've found some new healthy recipes/meal ideas from this eating plan that I will definitely be using after the 5 days are up. This plan has  forced me to eat MORE protein which is definitely a plus. I've also done a weigh in already(couldn't help it!) and I've lost some weight already...not sharing how much though ;)

It's day 3...meaning only 2 more days...no turning back now :) Stay tuned for my final results!!!

Today is the first day of my 5 day inferno plan. After a weekend of relaxing & not eating within my calorie range, it is time to get back on track.

While this plan incorporates both fitness & an eating plan for the next 5 days, it is VERY important that I focuse on the eating portion. My calorie intake will be lower for the next 5 days(around 1200 calories) so if you're doing this too--I would recommend going at a moderate intensity level for your work outs, eating every 2-3 hours AND drinking lots of water. I also would NOT recommend doing more than an hour of exercise each day. Because the calorie range is lower, you may feel like you don't have tons of energy. So to keep it safe...keep it short & sweet.

Have you hit a plateau??Bored with your normal workout routine??Or just looking to jump start your weightloss.....join me in the "5 day INFERNO Plan".

If you've never heard of the "5 day inferno plan"...what is consists of is a 5 day plan, created by the nutrition experts who worked with Chalene Johnson when creating Turbo Fire, that lays out EVERYTHING you should eat for EVERY meal for 5 days. I did this plan a few months ago and has AMAZING results. I lost over 5 lbs and guess what?I was eating OVER 1200 calories so it wasn't a starvation diet. It also gives you suggestions of what work out you SHOULD do. If you own Turbo Fire, I'd recommend following the work outs they suggest on top of what you usually do...don't EVER decrease your regular work outs.

This program really focuses on eating the RIGHT type of foods, frequency of meals, drinking ENOUGH water & working out for 5 days straight. Any want to do this with me??II'm going to start MONDAY, August 8, 2011 as a jumpstart for my sisters wedding that is less than a MONTH away!

Drink Water:
It is ALWAYS important that you get enough water in your diet. Water helps to make your body function properly. It also helps keep your energy levels up. Drink at the minimum eight glasses of water PER day.

Cut back on the Caffeine:
Caffeine can dehydrate the body which will negate the positive effects of all the water you drink. You can’t afford to have that happening in the hot summer months so you should cut back on the coffee and soda.

Eat more berries:
Your body will be better capable of storing the water that you’re providing it with if you eat the right foods. Berries are some of the best foods that you can add to your diet in the summer. Not only do they assist your body in using water but they also taste nice and refreshing during that summer heat!

Be smart about your salads:
Summertime is a GREAT time to try out different salads with fresh produce. But be careful about the dressings you choose. Many salad dressings are loaded in fat & sugar and are HIGH in calories. Choose the low-fat salad dressings. One of my favorites is a fresh dressing made from lemons and olive oil.

Get in your protein:
Many people tend to reduce their protein intake during the warmer months of the year. Your body just doesn’t crave all those meats in the hot weather. However, you don’t want to neglect your protein altogether. It’s an important part of your diet and should be eaten within a hour after you finish a work out.

Add vegetables to the grill:
A great way to get some vegetables into your diet is to make vegetable kabobs on the grill. Some of my favorites are mushrooms, cherry tomatoes, green peppers & red onions.

 Eat seasonal produce:
Summer is the BEST time to take advantage of some of the fresh produce that is in season. Check out some of the local farmers markets and stock up on the fruits and vegetables that are in season. I always recommend eating from the “rainbow”. Make sure that you’re adding a variety of different colors so that you get all of your vitamins and minerals.

Today I noticed an article from SHAPE about 'cheat days' while you're on a diet...and it got me thinking about myself and how far I have come in my eating habits. When I was in HS & college I was always trying crazy diets..I mean HELLO I became a Lacto-Ovo Vegetarian after reading "skinny Bitch" & thought I was going to lose weight & get 'healthier' but I didn't. I just craved meat more!!haha...

I can honestly say I've NEVER been able to keep weight off when on a strict diet. Some people can stay in control--but with me, it just makes me crave those foods more. I've always allowed myself 'cheat' days in the past but in the past year I've stayed away from the crazy diets out there--"keto-mist", "HCG Diet"-- I mean really??Are people really still doing these deprivation diets??--and have been able to go from a size 8 to a 2 just by eating everything in moderation. If you're doing weightloss the RIGHT way...and are trying to lose the weight for the long run...PLEASE stay away from anything that you can't do the rest of your life. Life is wayyyy WAY too short to be depriving yourself. You can seriously 'have your cake & eat it too' AND lose weight if you remember these key tips:
    1.)Plan--If you know you want to have a scoop of icecream that day...work out an extra 15- 20 minutes that day--preferably cardio & a little bit of resistance intervals so that you can get that added EXTRA burn at the end of the day

    2.) Stay within your recommended calorie range for that day(Not sure what that is??Send me a msg & I'll help :))

    3.)Portion Control--ENJOY it but don't overindulge.