Maintenance Approaching
Hi Heather! I have lost 77lbs listening to you and working with a nutritionist. I am almost at my goal weight range and starting to think about maintenance. I have taken a few maintenance breaks during vacations but any books or videos to watch on how to transition from weight loss to maintaining would be great! Thank you for all you do! Megan
Improving cholesterol numbers
Hi Heather. Can you give me some tips on getting started reducing my saturated fat and any other things you did that you feel helped you improve your cholesterol numbers? Did you also increase omega 3’s or take fish oil supplements? I’m in a real routine with all my usual foods and it’s a little daunting trying to change things up from my favorites. I also don’t want to live in fear and feel anxious about food. I am working on losing about 40 lbs. and I hope that will help as well. Thanks so much for your help. Sue
strength training
Hi, I can no longer use weights or strain my right arm/shoulders due to a pinched nerve which has weakened my right upper side, can/should I just use weights & similar on my left side only? will that still benefit me? Thank you so much for all you do, that is always a great benefit. Eva L
Supper time and learning what’s enough
Hi Heather! I have been a member for a few months, listen to your podcasts, learning lots! My question is, when it comes to supper time, I make supper, usually a protein and veggie and a starch, this is the meal I know I am overeating, I sit at the table and eat, to much! I need tips on slowing down, eating less, my goal is to loose weight, seems like the goal posts keep moving! I am not a evening snacker, I have dialed into eating to late doesn’t help my sleeping hours, thank you for your coaching! Kayann
Having a hard time reducing calories
Hi Heather, I’ve been listening to you for about 2 years now and I’m so appreciative of all that you do to help others. You have great advice that I try to follow. My problem is with execution. Like many other people, I have been on a diet rollercoaster since childhood trying everything from severe restriction, Weight Watchers, Jenny Craig and even bulimia for a short period of time. I’ve only lost significant amount of weight twice in my life. The first was when I was severely restricted my diet when I was in 6th grade. I lost about 20 pounds and didn’t keep it off for long and gained even more weight back. The second time I lost a good amount of weight was in my early 20’s when I lost about 40 pounds. I was able to do that through some diet change and a lot of exercise. After I got married and had two kids, the weight has piled on and has remained there for 2 decades. It took me a long time to finally get into a habit of tracking my calories daily. I have been consistently tracking for almost two years now and was able to maintain my weight. The problem is I want to lose weight for health reasons. There’s lots of things I’d like to do with my kids but physically can’t. By tracking my calories, I’ve become aware that I like large portions of food and I love to snack, mostly on salty things like chips, crackers and cheese. I’ve maintained my weight eating at about 2500 calories per day and my small goal was to just reduce it to around 2300 calories per day. I’ve been trying not to be too restrictive with my diet because I don’t want to backfire. I have binged at times and I’m afraid if I’m too restrictive, I might binge. I do like to exercise but I don’t want to lose weight just by exercise alone. I know that to lose weight and keep it off permanently, I need to adjust my diet. I try to pre-track my meals. Breakfast and dinner are pretty consistent, lunch varies but I think my downfall is mostly due to snacking. I’ll eat my pre-tracked meals but get hungry and start snacking usually in the afternoon or late evening. I’ve tried delayed gratification and can maybe last for about a half hour when my lower brain starts screaming at me and I give always give in. I can’t seem to ever reach my goal of just 2300 calories per day. Any advice is greatly appreciated! Thanks, Angela