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Weight Loss Journey

How You Can Lose Weight Eating More

March 30, 2017 by HeatherRobertson

42_howtoloseweighteatingmoreAll right, public service announcement time. I am begging you to please stop starving yourselves. I hit my screen weight — which, if you’re in the maintenance world, you know that is the highest end of where you want to be — on April 22; it was 160.6. I don’t want to go over 160, so I decided I was going to reel in my eating, and I didn’t do anything crazy.

I looked at my average burn on my Fitbit, and it was between 2,200 and 2,400 calories — sometimes a little bit higher, but usually within those two numbers. I took a 500-calorie deficit, which puts me near 1,800 or 1,900 calories a day. I stayed in that vicinity, and I went from 160.6 down to 158.8, to 157.76, to 156.4.

The reason I want to share this with you is because I ate almost 3,000 calories on Mother’s Day. I really didn’t think I was going to lose weight that week. This is what’s important: You don’t have to do extremes. I have several of my clients right now adding calories back in because they had gone so extreme for so long, now they can’t lose weight. We actually have to start to increase their calories, because there’s nowhere else for them to go.

The other thing I really want to talk to you about is protein. I push almost every one of my female clients to eat more protein, and there’s a reason for that. Protein is not used by your body the same way carbohydrates and fat are. When you’re eating carbohydrates, there’s a certain amount of calories lost in the process of breaking it down, so you don’t actually get calorie for calorie what you would with a carbohydrate or fat.

I personally eat at least one gram of protein per pound of body weight. This makes a huge difference. For me, being about 158, I try to eat about 158 grams of protein. Now, if you are 200 or 300 pounds, and you’ve got a lot of weight to lose, that’s an extreme amount of protein to be eating. In that case, even just shooting for what you want your goal weight to be — say you know you want to get to 150 —would even be a better marker. I guarantee you, if you pay attention to your tracking, most of you are probably way under on your protein, especially if you’re female.

I’m coming to you because I care. I really, really, really care, and I have so many people coming to me, saying their moms are starving themselves. They’ve been on repeat yo-yo diets. They don’t understand why they’re eating so little and not losing weight. It’s because they have slowed down their metabolism, and it has adapted.

To actually fix the problem, they need to start eating more, so that way they can go ahead and later take a cut and actually get where they want to be. It’s much better to lose more than a pound per week, like I’ve been doing, on a diet of 1,800 calories than it would be if I had to eat 1,200 calories. But I couldn’t do that if my metabolism had been slowed down because I’d starved myself prior to this. I had to be eating close to my maintenance calories and taking good care of my metabolism.

Make sure you have an idea of what your daily burn is. If you don’t have a Fitbit or some kind of a device, there are tons of good calculators out there. One, Fat 2 Fit Ratio, has a really good TDEE calculator. The Scooby Workshop has another good one. It will give you an idea of where you should be. Then, look at what you’ve been doing and see what the difference is.

If you’re burning 2,500 calories a day doing your activities, depending on your body weight and height, in theory you should be able to eat around 2,000 calories and lose a pound a week. If you can’t, then this might be a good opportunity for you to start to increase your calorie consumption, so that later you can take that cut. It’s so much more rewarding to eat more and lose weight.

Look at your protein. Make sure you’re getting enough. Your body needs it.

Filed Under: Blog, Weight Loss Inspiration, Weight Loss Journey, Weight Loss Tips

Knowing Your Why

February 16, 2017 by HeatherRobertson

44_knowingyourwhySomething that I typically work with my coaching clients on right away, or that we at least talk about, is their “why.” A lot of times, we get so caught up in the scale, the weight loss, the program, that we lose sight of our “why.”

Why are you doing this? Why is it that every day you’re waking up; you’ve already pre-packed your lunch; you have a healthy breakfast option; you’re drinking your water; you’re getting in your exercise. Why are you doing that? Chances are it comes down to one of several reasons, and you need to refocus on your “why” continuously.

If you don’t have this, I urge you to think about it now. Create a list of “whys.” Don’t worry about how superficial your reasons sound. Don’t worry about sounding like you’re being selfish. Put it all out there. It can be anything from wanting to be a better mother or a better wife, to just wanting to look better in pants or to be able to buy clothes in regular sizes. It could be also for things that are medically related. You could need to get off your medication. I get it all. Write it all out.

Write your “whys” down, and reconnect with them on a daily basis. Keep in mind, being healthy has no end. I’m continuously working on getting healthier. I’m continuously working on getting stronger. There was no cutoff point where I finished getting healthy. You’re constantly working at it, just like maintaining a car. You’re doing things every day to keep that going.

A lot of times when people get knocked off, and they’re struggling to get back on track, it’s because maybe they aren’t connecting with their “why.” I don’t look at it as you’re on or you’re off, or you’re good or you’re bad. I look at it as degrees of health.

Are you the healthiest version of yourself today? That can be something that depends on the person. If you’ve been extremely strict with what you’ve been eating, and you decide you want to have that piece of birthday cake at a party, that might be the best thing you can do for your mental health in that moment.

Ask yourself, is this healthy for you physically, mentally and emotionally, and are you enjoying your life? Because if the answer to all those questions is yes, then you’re doing the right things. In this whole process, connect with your “why.” Never lose sight of why you’re doing this, why you’re working toward swinging your life into a healthy direction. It’s not on and off. It’s varying degrees of health.

Filed Under: Blog, Weight Loss Inspiration, Weight Loss Journey

5-Year Anniversary of Maintaining My 170-Pound Weight Loss (and My 4 Tips for Keeping the Journey Exciting!)

January 19, 2017 by HeatherRobertson

Each year I release a blog post sharing my thoughts after another year of weight maintenance.

You can read about Year 1, Year 2, Year 3 and Year 4, and this year is no different. I truly believe that we never stop learning about our wonderful bodies and changing in this process of personal growth.

This year has been the most rewarding and challenging for me in regards to my maintenance journey. I have honored my maintenance range of 150 to 160 pounds, but I have honestly [Read more…] about 5-Year Anniversary of Maintaining My 170-Pound Weight Loss (and My 4 Tips for Keeping the Journey Exciting!)

Filed Under: Blog, Weight Loss Inspiration, Weight Loss Journey, Weight Loss Tips

10 Things I’ve Learned Maintaining My Weight Loss for Four Years

January 7, 2016 by HeatherRobertson

4 year goalI have certain days I will cherish forever.

Days like my boys’ birthdays, my wedding anniversary, and my Second Life Anniversary, also known as the day I hit my goal weight. That day is today, January 7, 2016.

I started losing weight after I had my first son in 2006. I went from 313 pounds and reached my goal weight of 150 pounds on January 7th 2012. I’ve learned so much since losing the weight. And now I’ve done the statistically “impossible”. [Read more…] about 10 Things I’ve Learned Maintaining My Weight Loss for Four Years

Filed Under: Blog, Weight Loss Inspiration, Weight Loss Journey, Weight Loss Tips

Heather’s POV: Weight Watchers Beyond the Scale and Other Tools You Can Use in Your Weight Loss Journey

January 1, 2016 by HeatherRobertson

shutterstock_207758425My Point of View 

I was coaching one of my weight loss clients today, and she said she really liked the sound of the new Weight Watchers program Beyond the Scale. She asked me what my thoughts were on the new program and if I supported her using it.

Without reading even one piece of Weight Watchers literature on the new program, I could have gambled my entire year’s earnings that there would be three concrete truths about the program. [Read more…] about Heather’s POV: Weight Watchers Beyond the Scale and Other Tools You Can Use in Your Weight Loss Journey

Filed Under: Blog, Weight Loss Inspiration, Weight Loss Journey, Weight Loss Tips

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