Heart Choices: Fitness Friday ~ Secrets to Weight Loss -->

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Fitness Friday ~ Secrets to Weight Loss

It's Fitness Friday again and I'm so glad. Since I write a blog post on this topic each Friday, it helps to keep me on track and accountable. Since I'm sharing my knowledge with others, I'd better be practicing what I'm preaching.

I received a message from Sandy of God Speaks Today and she won't be joining us this week for Fitness Friday. A major storm hit her area of the country and there's a power outage. She sent me a message from Panera to let me know. So, say a prayer for Sandy and so many others who are being impacted by this storm. I'm going to link to her blog anyway because it's always fun to read any of Sandy's posts.

We all know that it can be easy to lose weight but it's so much harder to keep the weight off.
If a quick fix diet could keep the pounds off, we'd be spending less money as a society on weight loss. I read that approximately $40 billion is spent annually on weight loss. Now, that's a lot of money!

I thought I'd share a few secrets I learned about losing weight.

  • Soft drinks, frappacinnos and fruit juices are high in calories. Did you know that one glass of orange juice has two times the number of calories as a whole orange? So, why not eat an orange instead of drinking a glass of OJ ...and save calories. Start becoming aware of the amount of calories you're consuming in beverages. You know, it all adds up.
  • Eat fiber-rich and water-rich foods that will fill you up. When you cut back on calories, you get hungry. And if you get hungry enough, it's easy to throw in the towel and give up. But here's a tip. For breakfast (and yes, you should eat breakfast) switch from a typical sugar cereal to a bowl of hot oatmeal with fruit. It's fiber-rich so it will fill you up. And you'll be consuming at least 100 calories less each day. That could help you drop 10 pounds in a year!
  • Snack on healthy options like fruit and yogurt. If you cut out a 100 calorie cookie each day, you can shed 10 pounds in a year. Does that sound like a plan?
  • Spoil your appetite with a big salad or low calorie soup before your lunch and dinner. It's usually the salad dressings that contain high calorie counts so check the labels. But you can eat lots of lettuce and veggies and then you'll get filled up and not consume huge quantities of higher calorie foods.
  • Exercise, exercise, exercise! If you sit around and don't get moving, it's hard to burn off those calories. Did you know that if you walk an extra mile each day you'd lose 10 pounds in a year?
  • Work at managing your stress. There's a link between obesity, heart disease and your emotions. People who are physically inactive tend to be more depressed and then eat more and gain more weight. It can be a vicious cycle. So, get enough sleep and take time for friendships and loved ones. And remember that you don't always get to choose your circumstances but you can make the choice as to how you respond.

Remember it's not a diet ...but a lifestyle change. And it's got to be a plan you can live with or else you won't stick with it. So, hang in there and know that you're not alone.

How are you doing so far? Do you have any secrets to losing weight that you'd like to share? You know, we can all learn from each other.

Debbie Petras
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  1. These are wonderful tips. I sort of blame perimenopause for my weight gain but I know that the key is eat less, exercise more. Still, menopause wasn't very kind...lol

  2. Thanks, Debbie. I used to be really health-conscious - still am - but the battle feels so uphill lately. Appreciate all these good reminders. I had to chuckle about the previous comment about menopause not being kind. Amen to that. Seems around middle age we tend to develop insulin resistance which results in that middle aged spread {sigh}. Oh well, I need to get back on South Beach!

    Hugs to you!

  3. Dear Debbie,
    To me the most important and also most difficult thing is being physical active.
    I actually gained weight from being ill and inactive for almost three weeks, even though I ate less, much less than usual.

    This week I was out on a four hour hike and yesterday had second hour of Feldenkreis physiotherapy.

    I am feeling like an improved human being.
    From Felisol

  4. Thanks for sharing, Debbie!

    I love visiting your little corner of blog world on Fridays! Keeps me motivated :)

    Have a great weekend!

    Kate :)

  5. Hi Debbie I just did another 50 minutes of cardio at the powerhouse this morning, I feel terrific....
    Loved your post.

  6. Hey Girl!

    I've got power as a few minutes ago. Not sure I'll get a FF post up though.

    LOVE your tips!! These are great. And regarding the salad...you know what tastes REALLY good on a salad? Lemon juice, salt and pepper (or Natures Seasons). No dressing needed.

    If you do choose dressing, choose an oily vs. creamy. And make it an olive oil base, so you get all those good fats. Make your calories nutrient rich.

    OK...gotta go. Thanks for holding down the fort. You've done a fine job. ha ha


  7. Thanks for the great reminders. I really needed them. : )

  8. Debbie,

    These were great tips, my friend. I am drinking water water water and have learned to eat breakfast whereas I used to skip it.

    I am also walking for a half hour each day!

    Blessings to you my friend!!

  9. Those are WONDERFUL tips Debbie! I picked up a bottle of water after while reading (ha).

    My new blog has my weight loss photos in the navigation bar (if you haven't noticed them before).

    I stay away from white flour. I found that when I cut out the flour and all of those sugars in junk food -- I didn't crave more. That was eye-opening for me.


  10. I do think these are wonderful reminders. The one I think I need to work on for now is eating breakfast (and actually lunch too). I keep thinking that if I don't eat I won't gain, but by about 2:00 PM (or earlier), I'm grabbing whatever is close and easy, usually carbs. Then I regret it, vow to do better, and manage to do about the same thing the very next day. Woe is me!
    Thanks for reminding me of the better way. Later..

  11. Thank you for your valuable thoughts Debbie!

  12. Great tips Debbie.

    I never had to watch my weight until a few years ago. (I knew the day would come.) I had to learn how to lose weight. After trying numerous things I discovered that cutting way back on the bad carbs and setting my calorie intake to 500 less then I was consuming, I was losing weight and eating healthier, and I had a lot more energy.

    As you said, a healthy snack over a 100 calorie cookie can make a world of difference.

    Thanks for your comment on my blog. I'm so glad you like the Scripture Tag. Feel free to pick on up anytime.

    Have a great weekend!

  13. These are wonderful tips.

  14. Well, so much for the 3 lbs I reported on last week. They seem to have found their way back. I'm not giving up and have added an extra lap to my running. I can never seem to shake the margin I'm in. Been this weight for at least 5 years. I can manage it, but I want to lost 15 lbs. Not going to happen if every lb I lose returns to roost! I'll incorporate some of your tips this week.


  15. Debbie,
    I totally agree that it isn't a diet, but a lifestyle change. Thanks for the great post!

  16. Marvelous post, Debbie. Okay, so I do drink a lot of coffee in the morning, but by cutting out all pop, that really helped me last year to shed the pounds :) Instead of drinking pop, I switched to water - much better!

    Thank you for sharing your tips.

    Blessings on your Sunday and always...

  17. ((hugs)) to you today, my sweet sis! And yes, go CARDS!

    Thanks for the anniversary greetings! Woo Hoo!

  18. These are some great tips and help me not feel so overwhelmed!!!!


  19. Hi Debbie, my first time here and I enjoyed your insights. looks like I have been doing some thing right;) thanks for the encouragement. I am already doing what you say here in addition to drinking a lot of water and it really is working. If I follow your plan I could lose 30 lbs in a year! WOW!

  20. Hi Debbie,
    I found your blog at foreverwherever. This is such good and practical stuff. If I could just stick with it!
    I will be back for some reminders!
    bless you

  21. Great post! Thanks for all the information! I stumbled it!

  22. So glad I found your blog Debbie! Thanks for the help. I am struggling with my weight and with thyroid issues. I appreciate any advice and will definetely be back for a visit!
    God bless,


I love to read your comments! I know you have something to share so join in the conversation. And thank you for taking the time.

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