Category: Weight & Wellness

12 Simple, Doable Weight Loss Tips from Women Who Have Lost 45+ Pounds

In need of weight loss tips you can actually apply in REAL LIFE?

When it comes to weight loss, many of us feel that no one understands what we’re going through.

“I feel like I’m just living a life of… dieting. Yep, I’m a professional dieter.”
“I’m just so tired of failing yet another weight loss attempt.”
“I’m a yo-yo dieter. I lose weight all the time, but it keeps coming back!”

Sound familiar?

Trying to lose weight can be a lonely journey… but the women below? They get you.

They know EXACTLY what you’re going through.

So just go ahead and benefit from their experiences. Find out what helped these wonderful women lose over 45+ pounds.

Weight Loss Tips from Women Just Like You

1 I stopped drinking soda and putting sugar in my drinks.

stop-drinking-soda“As weird as it sounds, NO ONE drank water in our household. It was always soda or concentrated fruit juice. I honestly don’t know why. It’s just always been this way.

At one point though, at work, I just noticed that everyone’s drinking water. So I did too.

It was hard. I wasn’t used to it. So at the start, I only drank water at work. At home, I still drank juice. After about a week, I got semi-used to it so started drinking water at home too. (Drinking water was the easy part, discussing this with my family was harder 🙁 )

After about two weeks, I stopped putting sugar in my coffees and teas altogether. Believe it or not, i lost around 20 pounds just doing this! It was shocking to me and the perfect way to start my 47 lb weight loss.”

– Monique Plum, 41 yrs old, ⬇️47 lbs

2 I realized weight loss really does start in the kitchen.

“I’m not a great cook but I know my way around the kitchen. Along the way though i started opting more and more for ‘convenience’ which meant frozen dinners, boxed meals, take-outs, etc.

One day I woke up, got the courage to step on the scale and WHOA! I didn’t even realize I was THAT heavy already. So I took back control step-by-step.

I limited myself to 1 take-out every other week, and no more packed mixes or canned sauces. After a while I weaned myself from frozen dinners too.”

– Lisa Gardner, 43 yrs old, ⬇️45 lbs

3 It’s ok to start slow… but structured.

Most people, especially women, overwhelm themselves when it comes to weight loss. They believe that for pounds to melt, they need to completely overhaul their way of eating AND spend hours at the gym… on Day 1.

This is the perfect recipe for weight loss failure.

“I have a daughter, twin boys below the age of five, and a full-time job. I just don’t have time so I knew I couldn’t go all gung-ho with my weight  loss efforts. One day, I just sat and thought… FINE! one thing at a time.

I looked for a weight loss program online because I didn’t want to think and plan and learn this and that. Too much time and effort. I just wanted to follow something.

I joined BeFinallyFit thinking the weight loss would be slow but boy was I wrong!”

– Kelly Gills, 47 yrs old, ⬇️45 lbs

4 I didn’t banish any food group… because I realized I’m not strong enough to live without rice 🙂

swap-to-brown“I’m Asian, I cannot imagine life without rice 🙂. So I learned the art of ‘food swapping’.

I no longer eat white rice, but brown rice. No white bread, but whole-wheat bread. No sugar-heavy, white flour-heavy cookies but healthier ones made with coconut oil, oats, and fruit as natural sweeteners.

I tell friends I’m still a foodie, just a healthier one.”

– Neri Tan, 32 yrs old, ⬇️48 lbs

5 It’s ok to give into cravings.

Depriving yourself of your favorite foods can deter your weight loss success in the long run. It’s human nature to start craving things you’re not supposed to have and once you finally give in, you may find yourself binge eating instead of just having a normal serving.

“I’m partial to anything chocolate. But since I’ve gone on this journey, I only eat dark chocolate and limit myself to a single piece after dinner with my black coffee. And instead of having it on weekends, I have it on weekdays. 😉”

Afraid your cravings are getting out of hand? Click here for real-life tips to manage your cravings.

– Carol Peek, 37 yrs old, ⬇️46 lbs

6 I started taking yoga… because it’s the only ‘physical activity’ I can do.

yoga-for-weight-lossDon’t be pressured to do anything you’re not physically and/or mentally ready. Focus on what you like or what truly interests you… the rest will follow.

“I’ve never been an ‘active person’. And as the pounds piled on, I was just too heavy to do any physical activity and too embarrassed to go to the gym.

The only thing that remotely interested me was yoga because I liked the ‘quietness’ and peace I’ve always associated with it. I tried one session, and I’ve been hooked ever since.

Once I lost a few pounds and felt more confident, that was when I became more serious and tried a weight loss program.”

– April Rainier, 45 yrs old, ⬇️49 lbs

7 I plan when I indulge.

“I work in marketing so eating out is a given. What I do is control when that happens as much as I can. So normally I would schedule dinners with clients 2x per week max. Then I would check the menu in advance so that I can plan what to order.

If there are unplanned lunches or dinners out, or I give in and order something decadent, I don’t beat myself up about it. I just compensate the the rest of the week as best I can.”

– Melody Powell, 44 yrs old, ⬇️45lbs

8 I learned how to cook.

Women who don’t cook or are not fond of cooking often feel that making meals from scratch requires HOURS of effort. That’s not true at all because studies show… we’re really not as varied or diverse as we think.

“I’m a nurse and work crazy hours so take-outs were my life. However, it’s hard to talk to people about their health when you’re overweight yourself. I felt like a hypocrite. ☹️

However, cooking and prepping my meals were out of the question. I just don’t have time. Until the day my new roommate came into my life.

She was a nurse too and she had it all together! I couldn’t believe it. She would cook on her day off and pack and freeze and she wouldn’t even spend hours in the kitchen. She told me to just cook something simple, and don’t over complicate things.

Well, here’s what I found out… chicken and brown rice are life. I love eating this day in and day out. I would vary it a bit of course but that’s how I started losing weight, and keeping it off. 😀”

– Carolyn Adler, 41 yrs old, ⬇️47lbs

9 I created my own hunger suppressing tricks.

“I’m single so I don’t like to take walks out at night. This means coming up with other ways to battle after-dinner cravings. I would normally drink first: water or flavored water. If that doesn’t work, I’ll have hot tea or some bone broth I’ve previously made.

I would drink this slowly while I watch funny YouTube videos or workout videos online. Sometimes, I’ll visit health and wellness sites. This is often enough to put my mind back on the ‘healthy track’.

If not, I grab an apple or banana and eat that with almond butter or any nut butter I have in-house.”

– Lannie Smith-Mills, 33 yrs old, ⬇️46 lbs

10 One goal at a time.

weight-loss-goal“A lot of people don’t realize the depression that can come over you from so many failed diet attempts. They think that you don’t have willpower or you’re lazy or that you prioritize a donut over yourself.

At one point, I was just tired. Tired of trying, starting, losing, stopping, gaining, repeat repeat repeat.

Luckily I met someone who actually told me that I was doing too much. Changing too many things. And that I was trying too hard. Huh? I thought I wasn’t trying enough!

She helped me focus on ONE THING first — what I was eating. Just that.🙂”

BeFinallyFit is a science-based 28-day unique eating strategy for weight loss. It turns your body's fat-burning switch 'ON' by correcting the hormone imbalance that's making your body store fat... instead of burning it. If you're 40+ and overweight, then BeFinallyFit is for you.

– Antonia Moore, 42 yrs old, ⬇️53 lbs

11 Low is high, and high is low… what?!?

The food industry is not doing overweight people any favors. They label food items as ‘low salt’, ‘low sugar’, ‘low carb’, ‘low fat’, and on and on.

But here’s the problem, any product ‘low’ in one thing is normally ‘high’ in something else. So often, people are just replacing one unhealthy thing for another.

“I don’t read labels. I understand that it works for many people but it doesn’t for me. When I grocery shop, I just ask myself ‘where does this come from?‘. If it’s in any way man-made or processed, I don’t buy it. Simple.”

– Sammie Law, 48 yrs old,  ⬇️51 lbs

12 I stopped being a ‘secret eater’.

secret-eater

“I’m a lazy person, I don’t ‘journal’. I also told people I have no idea why I’m so overweight when I cook my own meals and eat ‘healthy’. ha!

A visit to my doctor changed all that. He told me I was prediabetes and that I needed to change how I was eating ASAP. But how can I change something I thought was already ok?

I started taking pictures on my phone of every single thing I was eating and drinking. I mean, everything. And I was just shocked!

I never realized how much MORE I was eating. I would remember my ‘light’ breakfast and healthy lunch or dinner but I wasn’t aware of the so many unhealthy things I was eating during the day… the ‘small’ slice of co-worker birthday cake, the little candies on my desk, the chicken nuggets (or donut holes) I would munch on as a mid-day snack, the glass (or 2) of wine at dinner, and most of all… I was shocked by the 1,0000+ calorie bomb of a coffee frap I was having almost everyday!”

– Daniela Maria Keaney, 42 yrs old, ⬇️67 lbs

Why Men Lose Weight Faster Than Women

Is there a gender bias when it comes to losing weight?
The short answer:YES.

Men lose weight faster than women but that does not mean there’s nothing you can do about it.

Men vs. Women  – Starting Fat Levels

female fat levelsWomen, biologically, have 10% more body fat than men. That might sound unfair but there is a reason. Women need this extra fat for child bearing.

Fat is stored fuel. As such, nature gave women more fat in their bodies because of the anticipated need for extra fuel during pregnancies.  Remember that at this stage, women are not just ‘carriers’, but ‘nourishers’ too.

Since women have more body fat than men to begin with, it will naturally take longer to see any noticeable results from any weight loss effort. It doesn’t necessarily mean it won’t happen… it will just take a lot longer.

Men vs. Women – Fat Burning

Ok, we’ve established that women have more fat for the purposes of child bearing. So what’s the purpose of men? 😁😁😁

more muscle means men lose weight fasterFrom an evolutionary point of view… men’s purpose is to ‘provide food’. So due to the very physical aspect of hunting and gathering food, men’s bodies have more muscle.

Muscle tissue burns more calories. On average, 10 pounds of muscle burns 50 calories a day spent at rest, while 10 pounds of fat burns only 20 calories.

Yes, even though he’s just right beside you, sitting just like you… his body is burning more calories than yours. Arghhhhh!!!!!! 😡

Men vs. Women – Testosterone vs. Estrogen

male female hormonesThe male hormone testosterone helps build and retain muscle. (Remember, muscle tissue burns more calories at rest.) The female hormone estrogen helps women prepare the body for child bearing, and it does this by encouraging the body to store fat.

Another important thing to note is that as women age, estrogen levels decrease, which tend to lower metabolic rates (metabolism slows down). This is why women going through menopause experience weight gain.

Men vs. Women – Men ‘Power Down’ Faster

shut downIt’s easier for men to ‘shut down’ and call it a day. Not so much for women.

We are natural born caretakers and multi-taskers. So while he’s already off to dreamland with nary a thought, women’s minds are busy thinking, planning, and even worrying about tomorrow’s activities (and a host of other things).

This can lead to less sleep or poor quality sleep, which in turn increases cortisol (a.k.a. the stress hormone). Studies show that high cortisol levels lead to depression, food addiction, and sugar cravings. 😭

Men vs. Women – We Look At Cupcakes Differently

cupcake shapeMen lose weight faster than women because they are less emotional about food and why they eat. Ok, men are less emotional than women. Period. 😜

To men, a cupcake (or donut, or pizza, or ice cream, etc.) is just YUM. There’s nothing else attached to it. For women, we tend to associate these food items with feelings of comfort, reward or celebration, and yes, happiness.

There’s also the hormone called serotonin. This hormone has many functions but it’s also called the ‘happy hormone’ or ‘mood hormone’.

Studies show that just before ‘that time of the month’, serotonin levels in women’s bodies decrease. (PMS, anyone?) When this happens, women crave carbs.

Carbs give a ‘sugar rush’ (that feeling of elation or happiness), which in turn brings serotonin levels back up.

(Since, we’re talking about that time of the month… the hormone progesterone also increases during this time. Progesterone increases appetite.)

What Does This All Mean?

All of the above may seem unfair but it’s really just how evolution made women. So don’t fight it. You cannot change it.

Does this mean that women are doomed to gain weight?
NO!

The problem is this: with traditional, mainstream diets, women will lose weight at an extremely slow pace (if at all). And in the absence of short-term results, most women lose motivation and give-up.

You go back to your old ways and BOOM! you gain back any weight you may have lost… and then some.

This in turn may lead to anxiety, low self-esteem, depression and a host of other health issues.

Further, most diets out there today do not even consider women’s hormonal levels. More and more studies show that hormone imbalance is one of most common reasons for weight loss resistance in women.

BeFinallyFit is a 28-day unique eating strategy for women. It turns a woman's natural fat-burning switch 'ON' by (1) re-balancing female hormone imbalance, and (2) resetting malfunctioning hunger hormones in the body.

BFF also applies a special weight loss tactic, which you can adapt by Day 7 of the program. This technique will enable you to burn through your fat reserves WAY FASTER than any other 'diet' because it targets a specific hormone in your body! Click here to start your journey.

The permanent solution is this: work with (not against) your female body – its fat levels, hormones, structure, and all – so that it gives you the weight loss results you want to see… fast.

Weight loss for women is not about ‘calories in and calories out’. That doesn’t work.

In fact, ‘eating less’ may produce even a greater imbalance in hormones for women! The secret is eating more (of the right foods) for the female body.

Weight loss for women is also not ‘eat less, exercise more’.  That doesn’t work either.

Women should avoid ‘chronic cardio’ because this creates unnecessary stress in the body, which in turn increases cortisol. And as mentioned above, higher cortisol levels mean weight gain.

But don’t lose heart ladies.

Now that you know why men lose weight faster, you also know that the road to long-term weight loss IS achievable! Now that you know what makes you so different from men… you can start focusing on solutions that are geared towards women’s needs.

Mirror, Mirror… I Feel Fat :(

Here’s exactly what to do during those ‘I Feel Fat’ days.

We all have our ‘off’ days. We are, after all, human. However, if those ‘i feel fat‘ days are happening just a little bit too often then it’s time to develop some kick-ass positive thinking habits!

Remember, positivity and a good attitude will ALWAYS be more beneficial than any negative self-talk.

Here Are NINE Ways to Shake Off Those ‘I Feel Fat’ Moments

I feel fat moments can quickly turn to a downward spiral. Before you know it, you’re looking at yourself and things/people/events around you negatively. Don’t let that happen! Arm yourself with the following tips.

1 List At Least 3 Things You Love About Yourself

Ok, you’re having an ‘i feel fat’ moment. There it is; acknowledge it. Now, take a very deep breathe and as you exhale, imagine that negative feeling being expelled from your body.

Next, write 3 things you love about yourself and focus on those instead.

Examples: I’m a GREAT FRIEND.  I can DANCE really, really, really well 🙂 I’m very OPEN-MINDED.

Examples: I love the color of my eyes. I have great hair! My nails are the envy of all my girlfriends.

They may seem ‘shallow’ at the start but trust me, this will get the positivity ball rolling.

2 Practice GRATITUDE

What are you grateful for? That you woke up to another day? That you have people you love, and love you back? That you got a sweet message from a friend?

It doesn’t matter if you’re giving thanks to something big or small. What’s important is that your appreciative of something GOOD. When you’re in this positive mindset, it’s easy to shift away from something negative.

3 Bring Out Your ‘Feel Good’ Toolbox

What are the things that bring an instant smile to your face? If you don’t have a go-to list right now, here are a few tips. (You can do just one but hey, doing all of them is fine too 🙂 )

listening to music
    • Play some ‘feel good’ music. (Btw, if they’re dance tunes, pump up the volume and dance away!)
    • Pictures. Family pics, friend shots, vacation photos… whatever it is, take out and look at the ones that will instantly bring you to a happy place.
    • Read some positive quotes online.
    • Watch funny videos.
    • Take a long, hot, scented bath.

4 Prioritize Yourself Today

In my years as a fitness professional, I always come across this ‘guilt’ that many women have about prioritizing themselves. Everyone else must be taken care of first. Well, for those ‘I Feel Fat’ days or any day when you’re feeling down, give yourself the gift of importance. You deserve it girl!

    • Take a day off and read a book.
    • Get a haircut, manicure, pedicure, the works!
    • Get a massage.
    • Tinker in your garden.
    • Do the groceries leisurely (instead of running around like a headless, time-constricted chicken :))

5 Surround Yourself With Good, Positive People

Positivity is contagious. When you surround yourself with happy, smiling, optimistic people, it’s hard to be gloomy!

6 Go for Health, and Fitness-Focused Goals

When you feel fat, it’s easy to think that the solution is to turn to a ‘quick fix’ in the form of fad diets or crash diets. On the contrary, science shows that these quick fixes offer nothing but short-term results. They also put you at a high-risk for developing a slow metabolism. 1

Instead, focus on health-related and fitness-focused goals. When you adapt a plan or system that’s focused on your physical and mental well-being…  I promise, the weight WILL drop off faster than you think.

BeFinallyFit is a unique 28-day eating strategy that focuses on not just dropping pounds, but with equipping you with the real-life tools you need to get in shape — in both mind and body.

Get back in ‘fighting form’ — at any age — with this sustainable weight loss system for women. Click here to start your journey.

7 Hit ‘Pause’

During an ‘I feel fat’ moment, it’s not surprising to feel like you don’t have control. However, instead of overwhelming yourself with everything you need to do or all the things you need to change. Sometimes, the best action is not to press ‘Play’ ▶️ but to hit ‘Pause’ ⏸️.

That is, take a moment.

Take a step back. BREATHE. And then… slowly make plans to make things better.

8 Go OFFline

Social media is great but there’s A LOT of things out there that actually promote those ‘i feel fat’ days. Your news feed can be unhealthy because it can promote feelings of comparison, jealousy, and competition. So, go OFF the grid for a bit. Focus on yourself. The rest of the world can wait.

9 Set Yourself Up for a GREAT DAY

If you set yourself up to have a great day, it’s easier to avoid any negative self-talk. For instance, if you hate waking up to your headache-inducing alarm clock, change the tune! Better yet, wake up to your fav mood-enhancing songs. Follow this up with some ‘gratitude thoughts’ and I bet your day’s already off to an amazing start! Here are a few more ideas.

    • If you’re in the habit of checking your phone the minute you wake up, read positive or motivational quotes first.
    • Got a bit more time? Try a light yoga routine or engage in a few minutes of meditation. (Light your favorite scented candle when you this and happy days!)
    • Treat yourself to a light, healthy, but yummy breakfast.
    • Dab on your favorite perfume whether you’re going out or not.
    • Don’t schedule anything until after lunch.

It’s OK to have an ‘I Feel Fat’ day now and then but that doesn’t mean you need to STAY in that vibe. Follow the above tips and you’ll bounce back in no time!

Weight Loss Tips for the ABSOLUTE BEGINNER

Weight loss newbie? THESE 5 ‘absolute beginner’ tips are for you.

There are TONS of weight loss tips online for people who are just getting into fitness. However, from my experience, even these ‘newbie tips’ are still way too advanced for people who have never embarked on any fitness routine whatsoever.

So – for the ABSOLUTE BEGINNER – the following fitness tips are for you 🙂

5 Weight Loss Tips for Fitness Newbies

weight-loss-journey

1 Start walking. There are so many fitness activities that beginners often ask themselves where to start. Don’t overthink this! The most important thing is to get moving. So start moving… NOW.

2 Drink more water. Today, we consume A LOT of extra calories via the beverages we drink.

3 Start a food journal. If you KNOW what you’re eating… you’ll MIND what you eat.

bff-food-journal

BeFinallyFit comes with the FREE food journal -> If I Bite It, I Write It! Register with BFF now to get your own free journal!

4 Make some smart food swaps. Don’t make any drastic diet changes. The key is to make a few small adjustments so that you don’t get overwhelmed. Once the small changes you’ve made become a habit, start adding even more food swaps.

5 Find a fitness buddy and/or join a gym class. Don’t make any drastic diet changes. There’s no need to go through your fitness journey alone. It’s much more fun – and yes, it helps you stay true to your fitness routine – if you’re with like-minded people. However, having said this, if you prefer to do things alone at the start, that’s fine too if that’s what works for you.

I’ll leave it at this for now. Really, as an absolute beginner you should simply start with the above. Once you finish with these tips, you’ll be more than ready to take on other changes and activities.

DIET FAIL: How I Gained Weight While On a Diet

Diet fail: read this 40+ year old single mom’s true story on how she dieted and ended up gaining even more weight.

Hi. I’m Rachelle and this is my ‘diet fail’ story…

I had gained so much weight over the years, specifically after I gave birth to my daughter, that in 2010-ish, I decided enough was enough. But of course, like most women, I wanted to lose weight yesterday! If I’d known then what I know now, I would have done things VERY DIFFERENTLY.

The Diet I Tried…

I waited for a ‘window of opportunity’. So during a summer break (I didn’t want to do it while working), I decided to go on a 7-day juice cleanse. For 7 straight days, I consumed nothing but juice. Some I’d press on my own, some I’d buy ‘fresh’ from the supermarket.

Was it hard? Damn straight! By the 2nd to 3rd day, no one could tolerate me because I was so irritable. Yeah I found out what HANGRY (hungry+angry) meant.

I lost weight 🙂

Still I stuck it through somehow and after 7 days… I freaking lost weight! I lost about 8 lbs (almost 4 kgs). I was ecstatic! I still had A LOT to lose but I thought that this was the start of weight coming off (and fast too!). Anyway, I bought a few new office clothes and was raring to start work coming Monday.

I gained weight 🙁

Unfortunately, my happiness was short-lived. At work, mid-week, my new clothes were feeling kinda snug. So I figured, no problem… I’ll go on a juice diet again.

I was shocked that I couldn’t do 7 days of juicing again. It was just too hard what with work, deadlines, my daughter, and well… LIFE! I was cranky, miserable, hungry, and I felt a bit ‘out of control’.

I think I stopped by the 4th day. At the end of that week, I had GAINED all the weight I lost.

My World of Yo-Yo Dieting

My weight loss was so short-lived that I think I went a little cuckoo and got sucked into desperately trying to find another crash diet I can do.

I tried juicing again (3rd time). I couldn’t finish and gave up mid-way (again).

I tried a strict ‘portion control’ diet. I couldn’t finish and gave up on this too. (I would get a ‘box’ every weekend with a lot of ‘sachets’ and ‘packets’ inside for soups, supplements, and meal replacements for the coming week.)

I also tried a raw diet. I couldn’t finish and gave up on this too. I also have one memory I have during this diet that embarrasses me to this day.

I was on a day trip with my mother and daughter to a popular park. When it got time for lunch, we went to a nearby cafe and my mom and daughter ordered some sandwiches and we walked out to sit on one of the park benches. When I took out my ‘lunch box’ of rabbit food, I realized that I forgot to bring ANY utensils. I threw a semi-fit.

When my mother and daughter said to ‘just order’ I threw an even bigger fit. And when they said to just ‘ask for utensils’, well, I didn’t talk anymore.

So there we were, sitting on a park bench, my mom and daughter eating their sandwiches, all quiet. And there I was, using MY HANDS trying to eat a salad.

When I look back to this I think I reacted that way due to EXTREME FRUSTRATION. (Believe me, whenever I look back at it now I also feel EXTREME EMBARRASSMENT.) My weight was yo-yoing. It wasn’t even losing weight and gaining weight. I was losing a little and gaining a lot!

At this point I stopped ‘crash dieting’ altogether and was shocked to realize an ugly truth — I had GAINED MORE WEIGHT than I had lost while going through these fad diets. In total I GAINED 35 pounds (15 kilos). 

Gaining weight while on a diet is what the industry calls "diet-induced weight gain". Further, as evidenced in the "Biggest Loser" study, researchers found that "drastic weight loss" SLOWS DOWN one's metabolism. As such, it's not surprising to not only GAIN weight that one has lost, but to continue to gain even more weight over the years. - Ed.

As you can imagine, I got really depressed. People go on diets to LOSE weight, not GAIN them.

So what changed?

I came across an old friend who lost weight… A LOT. And she claimed that she has been maintaining the weight loss for 5 years running. WHAT?!? WTF, right? 😉

Anyway, I listened to how she did it and tried it too.

DIET SUCCESS: How I Finally Lost Weight… And Kept It Off This Time

As of this writing, I think I’m on my 4th year of keeping the weight off 🙂 These are the things I learned… and applied to lose weight.

1 I LEARNED HOW TO EAT TO LOSE WEIGHT

I used to think that to lose weight you need to give up everything you actually like eating. I was wrong.

We all have food cravings and weaknesses; mine are carbs. Specifically, I like having rice for lunch and/or dinner. I haven’t given this up. But I’ve swapped white rice for brown rice. That’s just one example, I’ve made TONS of ‘swaps’ to allow me to enjoy what I want to eat without gaining weight.

I also focus more on food quality, rather than calories. That is, I don’t worry so much about how many calories are in something. I focus on whether that ‘something’ is actually going to make my body function (ok, and look) better.

BeFinallyFit is a unique 28-day eating strategy that will teach you how to properly eat for weight loss. Get back in ‘fighting form’ — at any age — with this sustainable weight loss system. Click here to start your journey.

2 I LEARNED ANOTHER MEANING FOR THE WORDS ‘FAST FOOD’

Probably just like you, ‘fast food’ means a drive-thru or take-out of some super-sized meal 🙂 Nowadays, I get fast food at home at A LOT LESS time (and cost!) than what it would take for me to jump into my car and get some mass-produced, oily, and fat-laden meal. (For the record, I STILL do that sometimes. I just don’t enjoy it as I used to. Yes, for real!)

3 I LEARNED THAT THINGS I HATE CAN TURN INTO THINGS I LOVE

When I was overweight, certain things that people say… I just didn’t believe!

I wasn’t fond of ANY type of physical activity and didn’t believe anyone who told me I’d “learn to like it“. But after I started to lose weight, I became a bit restless. For the first time in my life, I was having more energy and was LOOKING for something ‘exercise-y’ to do.

I started taking morning walks. Then I started ‘after meal’ walks. Then I joined a Zumba class with a friend. And at 40+ years old… I learned how to swim! Now, I swim at least 3x per week.

I also loved munching on Doritos (Nacho Cheese pls). So when someone told me my taste buds would change as I lost weight and that I wouldn’t – out of my own volition! – want to eat it as much anymore. I thought… LIAR! 😈 But guess what? I still eat Doritos but I seldom do so because I just don’t crave it anymore. Also, when I eat more than a handful, I feel like I want to throw up. I kid you not!

4 I LEARNED THAT A STRUCTURED SYSTEM WORKS BEST

I’m a very busy, single, working mom. So for me, a detailed program works. I don’t need to ‘guess’ or ‘overthink’ anything. Having a detailed plan also allowed me to start with it easily and – more importantly – to stick to it because my days were kind of semi-mapped out already.

5 I LEARNED THAT SUCCESSFUL WEIGHT LOSS IS MORE THAN JUST ABOUT FOOD

I figured out that one of things that was making me STAY overweight was that I had plenty of habits that contributed to my weight gain over the years. For example, I used to have a wide variety of chips, cookies, and soda drinks in-house. I would tell myself they’re in case unexpected guests arrive. And then I would consume them so that they don’t become ‘over-dated’. 🙄

I was also in the habit of eating too fast. My meals were always hurried and harried. As a result, I always ended up eating way too much than what was enough. MINDFUL EATING taught me how to really enjoy food.

I also realized the importance of having a great support system. Back then, I didn’t have any at all. Just no one to really share the journey with or anyone who can provide feedback (let alone guidance) as to what I should be doing. Luckily I found a program with active women willing to share… pains and successes alike. So I guess that’s why I’m so willing to share my story 🙂

As of this moment, I feel like I’m on the next phase of my journey.

I’ve lost the weight and kept it off.

Now I’m looking forward to doing so many NEW things… for myself and with my daughter. Wish me luck!

The above is a TRUE STORY. However, please note that different people react differently to diets, or any weight loss program for that matter. As such, please take the above content as intended -- SOMEONE'S PERSONAL STORY. - Ed.

How to Quickly Get Rid of Morning Bloat

Here are 5 science-based tips to quickly get rid of morning bloat.

Morning bloat… no one ever likes to wake up feeling heavy, puffy, and gassy. Unfortunately, this is quite common.

In fact, one digestive survey shows that a shocking 74% of Americans are living with digestive issues like diarrhea, gas, abdominal pain, and yes… BLOATING. So what do you do about it?

5-Step Plan for Fast Morning Bloat Relief

Ok, you just woke up and you’re feeling bloated and downright uncomfortable. No worries; get up, perform your bathroom rituals and then proceed to do the following anti-bloating remedies.

1 Drink this all-natural de-bloating tea.

Cut up some fresh ginger (about 1″ pc) and place in a mug. Add in ½ tbsp apple cider vinegar (preferably organic), 1 tbsp lemon juice, and top this off with hot water. After about 3 mins, plop in 1 green tea bag (preferably organic). If you must sweeten this, add 1 tsp honey (NOT SUGAR).

Let this steep for about 2-3 mins and then sip away! (If you don’t have all the above ingredients in your kitchen, then the ginger and hot water will do.)

Why this works: Ginger aids in digestion (and prevents smelly gas); apple cider vinegar helps balance the pH levels in the intestine;  green tea improves digestion and helps expel gas; and lemon juice relieves water retention.

2 Do this air-pushing belly massage.

Carry your de-bloating tea with you, place a yoga mat or thick towel on the floor and do the following belly massage.

Optional: if you have some castor oil or any massage oil, put some on your hands and then rub your hands together to warm them up before you massage your tummy.

Lie flat down with your knees bent and feet flat on the floor. Place your hands on the right side of your belly (near the hip bone). Now — applying GENTLE pressure — massage your belly by making small, tight circles in that area. After about 3 rotations, move up, massage 3x, move up, massage 3x, and so on, until you’ve made a full rotation around your belly button.

anti-bloat massage

Next, massage around your belly button by making just one big rotation around it. Repeat this 10-20 times.

anti-bloat massage

Why this works: Abdominal massages help eliminate water retention, alleviate stomach cramps, and aids in ‘moving air’ in this region so that it’s easily expelled.

3 Do these simple, bloat-busting yoga moves.

Well, since you’re already lying down, might as well continue with some wind-expelling yoga moves, right?

Apansana (knees-to-chest). Lie down on your back, legs stretched out. Breathe in deeply and as you slowly exhale, fold your legs and hug your knees to your chest. To maximize the stretch, rock your knees slightly from side to side.

Stay in this position for about five deep breaths but keep these in mind: (1) when you inhale, loosen your grip to allow your legs to move away a bit from your stomach.; (2) as you exhale, tighten your ‘hug’ around your knees.

Ardha Matsyendrasana (seated spinal twist).Start by sitting down and extending both legs in front of you. Bend your right knee and place the sole of that foot on the ground next to your left thigh. Beginning at the base of the spine, rotate slowly to the right, bringing your left arm over and outside your right knee.

Inhale deeply and with each exhalation, try to extend your twist further. Switch sides.

anti morning bloat yoga

4 BREATHE DEEPLY

Sit up comfortably on your mat (or towel). Keeping your spine tall (imagine a string pulling you upward from the top of your head).

Inhale deeply, feeling the air enter your nose and then imaging that air go down through your throat… all the way down to your belly. As you slowly exhale, imagine that air traveling from your belly back upwards and out through your mouth.

Why this works: Deep breathing helps with digestion, which in turn helps relieve abdominal pain and that full, gassy feeling.

By the way, if you want to get deeper into diaphragmatic breathing, here’s a highly informative video.

5 Eat a light breakfast.

By now you should also have finished your anti-bloat tea. (Feel free to make another serving if you want to 🙂 So now, let’s move on to your bloat-busting breakfast.

By the way, if you’re tempted to skip breakfast… forget it. That won’t help at all! Instead, focus on consuming foods that will help your GUT deal with the bloating.

#1 – Low-carb option: smoked salmon, one hard-boiled egg, and sauteed spinach.

#2 – Probiotic option: Greek yogurt (unflavored), topped with chia seeds, fresh (or frozen) blueberries, coconut flakes, and – if you must – a drizzle of honey.

#3 – Ultra-hydrating, easy-on-the-tummy option: juice together 1 lemon, 1″ ginger, 1 green apple, 2 celery stalks, and a handful of spinach.

Why these work: The above breakfast ideas are ‘easy’ on the stomach, yet promote better gut health. And the better the gut, the faster to de-bloat.