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Jordan Cieciwa

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Healthy Tips For Healthy Weight Loss

Posted: 02/02/2013 10:57 pm

Exercise

Do you ever wonder how so many people diet and our population keeps gaining weight? Well I do daily. It's now been a decade of me helping people. Tammy Ducharme is the latest 100lbs weight loss story that has come from my training. This post is to help make you a success story. Brenda Bourns has allowed me to use her Vlog as she loses 10lbs at a time. Let this inspire you, and follow her to keep her accountable.

Keep in mind while you read this that I am a personal trainer and fitness expert, but was diagnosed with Leukemia at age 12. I was sick, gained weight (38-inch waist in Grade 8), and fought back to be athletic. I understand all sides of the battle to lose weight. This is what "works for me."

When do you fail? If you ask the experts, it's the second you start a restrictive diet. The thing about food right now is that it is scientifically engineered to look good and taste good to the body. Food is become high calorie and low nutrient. It's easier that way and more addictive. The second you decide to diet, cravings start. The first cravings you have are psychological. We want what we can't have. If you are mentally strong, you can get through this. The second wave of cravings that start on day three and four are actually physiological.

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  • Front-Load Your Calories

    "My key to not eating cupcakes all day? A high-protein breakfast fills me up and keeps me satisfied. My favorite: egg whites with basil and tomatoes. And I plan a lunch I can look forward to, like brown rice sushi or chicken and broccoli. Yum!" --Linda Lea, producer for the Food Network's "Chopped" and co-owner of Butter Lane Cupcakes in New York City <strong>More from Health.com:</strong> <a href="http://www.health.com/health/gallery/0,,20526321,00.html" target="_hplink">Diet Tricks the Pros Tell Their Friends</a> <a href="http://www.health.com/health/gallery/0,,20454528,00.html" target="_hplink">25 Ways to Cut 500 Calories a Day</a> <a href="http://www.health.com/health/gallery/0,,20390232,00.html" target="_hplink">Eat (Yes, Eat!) to Lose Weight</a> <em>Flickr photo by <a href="http://www.flickr.com/photos/lachlanhardy/6478954885/" target="_hplink">Lachlan Hardy</a></em>

  • Savor Your Sips

    "When I'm at a wine-tasting party for a client, it can be hard to keep track of how much I've had to drink. The wine glasses (and calories!) can add up. My trick: Sip slowly. By the time we're ready to move to the next pairing, they've cleared the glass away." --Melissa Libby, restaurant publicist <em>Flickr photo by <a href="http://www.flickr.com/photos/paulaloe/148138443/" target="_hplink">paulaloe</a></em>

  • Freshen Up

    "I brush my teeth multiple times a day because having a clean-mouth feeling keeps me from wanting to nosh. Fudge-stuffed cupcakes don't taste as delicious with minty breath. Chewing on a piece of strong, pepperminty gum stops the nibbling cold, too." --Bianca Henry, "Today Show" food stylist, New York City <em>Flickr photo by <a href="http://www.flickr.com/photos/65172294@N00/268763415/" target="_hplink">get directly down</a></em>

  • Downsize Your Utensils

    "If I'm tasting a dessert, I'll use an espresso spoon -- you can only load so much on it. That way, I can enjoy a spoonful of chocolate pudding cake with coffee ice cream without overdoing it. Smaller spoon, fewer calories." --Emily Luchetti, executive pastry chef, Waterbar and Farallon restaurants in San Francisco <em>Flickr photo by <a href="http://www.flickr.com/photos/xbleh/4686098336/" target="_hplink">kzamani</a></em>

  • Fill Up On H2O

    "As soon as I get to work, I drink 8 ounces of water. It helps me fuel and connect with my body, and I just don't find myself reaching for cookies when I'm well-hydrated." --Linda Lea <em>Flickr photo by <a href="http://www.flickr.com/photos/stevendepolo/5233546650/" target="_hplink">stevendepolo</a></em>

  • Make It Bubbly

    "I love mixing textures with meals, so I drink sparkling water with lunch or when I'm taste-testing food. The bubbles give me the sensation of being full." --Jill Santopietro, senior food editor for chow.com

  • Snack Smart

    "I sample our goat cheese dozens of times per day. Instead of eating it on a cracker or bread, I'll pop a piece on a slice of apple or eat it plain to save calories." --Tasia Malakasis, owner of Belle Chèvre goat cheese creamery in Elkmont, Alabama <em>Flickr photo by <a href="http://www.flickr.com/photos/ilovememphis/6285853211/" target="_hplink">ilovememphis</a></em>

  • Go Nutty

    "For me, a key to not eating too much junk food on set is keeping a stash of healthy almonds to nibble on instead; they're my perfect snack. The combination of protein and fiber helps prevent blood sugar crashes, the fat is good-for-you fat, and the crunchy texture requires a good bit of chewing, so I feel like I'm really eating something. Plus, they're incredibly portable." --Bianca Henry <em>Flickr photo by <a href="http://www.flickr.com/photos/jessicafm/365458307/" target="_hplink">jessicafm</a></em>

  • Make Plans To Indulge

    "I'll have an afternoon cappuccino with cocoa dusted on top. If I have that to look forward to, I'll 'behave' throughout the day." --Emily Luchetti <em>Flickr photo by <a href="http://www.flickr.com/photos/evanblaser/4209469557/" target="_hplink">eblaser</a></em>

  • Preserve The Goodies

    "The freezer is one of the most underutilized tools in your kitchen. It's not just for ice cream; I freeze nuts, brownies and cookie dough. That way, I won't eat it right away, and I don't feel like I'm wasting food by throwing it out." --Jill Santopietro

  • Be Crazed (In A Good Way)

    "We're constantly on the go at work -- lifting 50-pound bags of sugar and flour, squatting beneath baking trays all day long. These are not only great ways to burn calories at work, but they honestly keep us too busy to even think about snacking on cupcakes. And staying busy works no matter what you're doing!" --Katherine Kallinis and Sophie Kallinis LaMontagne, co-owners of Georgetown Cupcake and stars of TLC's "DC Cupcakes"

  • Think Afternoon Delight

    "Customers will come in and say, 'If I worked here, I'd be as big as a house!' Believe me, I would be, too, if I didn't stick to my rule of not eating sweets before 1 p.m. If I'm still craving a cookie in the afternoon, I'll have one." --Abbey Alpert, partner at The Flour Pot Cookies in Ambler, Pennsylvania <em>Flickr photo by <a href="http://www.flickr.com/photos/jamieanne/4852252974/" target="_hplink">jamieanne</a></em>

  • Soup Up

    "Once a week, I'll make a big stew. I add just 1 tablespoon of olive oil to a big pot and throw in garlic, onions, carrots, beets, low-sodium chicken broth, potatoes, beans, maybe some low-fat cuts of meat. When hunger strikes, I have a super-satisfying, low-fat dish that I can pig out on without feeling guilty, and then I don't reach as much for the Camembert." --Nadia G, star of Cooking Channel's "Bitchin' Kitchen" <em>Flickr photo by <a href="http://www.flickr.com/photos/erinkohlenbergphoto/5379978934/" target="_hplink">redcargurl</a></em>

  • Weigh Your Options

    "I always ask myself, 'Is it worth the calories?' French-style nougat with loads of nuts and fruits dipped in dark chocolate is worth it to me; gummy candies and potato chips definitely are not." --Nur Kilic, owner of Serenade Chocolatier in Brookline Village, Massachusetts <em>Flickr photo by <a href="http://www.flickr.com/photos/grahambones/1897427728/" target="_hplink">Grahambones</a></em>

  • Do A Doggie Bag

    "I am typically in 10 restaurants each week, and that's just for business! Most of the food is so good I want to scarf down the whole plate, but I savor each bite and plan to ask for a doggie bag so I can enjoy the dish again. I love taking home that delicious food and recreating the experience for my 5-year-old." --Elizabeth Moore, Atlanta-based restaurant publicist <strong>More from Health.com:</strong> <a href="http://www.health.com/health/gallery/0,,20526321,00.html" target="_hplink">Diet Tricks the Pros Tell Their Friends</a> <a href="http://www.health.com/health/gallery/0,,20454528,00.html" target="_hplink">25 Ways to Cut 500 Calories a Day</a> <a href="http://www.health.com/health/gallery/0,,20390232,00.html" target="_hplink">Eat (Yes, Eat!) to Lose Weight</a> <em>Flickr photo by <a href="http://www.flickr.com/photos/stevendepolo/6785825608/" target="_hplink">stevendepolo</a></em>

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To succeed at a diet takes planning and will power. It's why setting up your house to be a success zone is so important. Unhealthy foods shouldn't come into your home, or be readily available at work. You see them, you crave them. If they are close by and already purchased, you will cave and consume high calorie, low nutrient foods.

I am not asking people to be perfect. Weight loss is all about getting the first 10 pounds off, finding motivation in the new energy, and the results. I am asking for smart decisions and to make getting to your cravings difficult.

Have water close by, eat regularly to avoid sugar crashes and cravings for sugar, put fibre in your diet.

Fibre in your diet is the number one key to success I have found. The Canadian Diabetes Association suggests that we eat 26-35 grams a day.. The average Canadian is eating 4.5 to 11. This information is the basis of my morning smoothie or afternoon shake if you forget food, or are in a rush.

If you are reading this and want to lose weight. Get fibre in your diet. Really, it is that simple.

Diets are the hardest thing to maintain if they are done on will power. I work with pro athletes all the time, it's taking what works there and breaking it down for regular folks that makes most programs successful. Every top athlete I work with starts the day conscience of getting fibre, protein, and a mixture of berries for antioxidants. They want to perform at their highest level and need energy to last all day. It's the simple things that work for them, and the shakes we use are easy to make. Why is easy good? More chance you will add it to your life.

The final thought on weight loss is to add things. The diet shouldn't be restrictive. I find most people don't eat enough, as strange as it sounds. If you don't have simple snacks around, you will eventually cave to the primal instinct to increase your blood sugar. Stay on track and eat four or five times a day and you won't have to battle nature, just great marketing on high sugar products. Battling marketing is doable.

Here is what works for me, Tammy and my best athletes:

  • Breakfast smoothie, then a snack with Greek yogurt and almonds.
  • Lunch is a spinach salad with turkey and strawberries, afternoon shake or cottage cheese and sunflower seeds.
  • Dinner is the big killer, it has to be sensible. If you had your snacks, it will make smart choices like quinoa, chicken and steamed vegetables easier. If you find yourself stopping for fast food because you just can't make it home, think about putting more fibre and snacks in your diet.

Eat smart, lose weight. Feel free to shout at me on twitter @fitcityjordan. I will listen.

 

Follow Jordan Cieciwa on Twitter: www.twitter.com/@fitcityjordan

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