Do you work out everyday? Or have you let yourself go?!

Do you work out everyday? Or have you let yourself go?

I have to say I let myself go ... I went through some pretty dark depression and packed on a few too many pounds. I am feeling a better and ready to take the pounds off. I am 5" and generally weighed 110lbs now I am at 170! Can you give me some tips to getting back in shape?

I know where you are coming from. I went through depression and packed on some lbs as well. Not easy. I enjoy having a gym partner. We go workout three times a week, same time. That way if we have appointments or what not--we can schedule those for Tues and Thurs and have no excuse for missing a workout. Plus as we carpool even if I don't want to go and could have talked myself out of it, I can't justify sabotaging my friends workout as well. That's just being a bad friend. Plus we work out for 1:10 min each time. SO even if I'd rather quit early today--I can't because she isn't ready to leave.

I used to workout at home but I found that I have to get out of hte house b/c the phone would ring or I'd remember I needed to throw in a load of laundry and I'd get distracted. Some people can workout at home but you have to remember--for this amount of time--there is no phone, no laundry, no "right quick" that you need to do. This is workout time.

Change your diet. Keep a good log for 2 weeks of every single thing you put into your mouth. Every "just a lil", every "bite or two". Now figure out--is there one particular thing you do that is killing your weight loss?

Drink beer each day? Eat a twinkie as soon as you get home from work each day? Drink more than 1 soda a day? Figure out what that item is and give yourself strict limits on it. No more than one soda a day. No more than one beer. Do you know some margaritas at Mexican restaurants have over 800 calories?? That's about half of your daily intake!

When you snack, never grab the bag. Never grab the bag of chips or the bag of cookies. Instead fill individual Ziplock snack bags. Take that bag into the other room. When it's empty, you'll stop. If you grab the whole bag you mindlessly eat it. They have done survey after survey on this and when we use smaller plates, we eat less. We won't get up and go back to the kitchen for a refill. We won't go reopen that bag of cookies.

Next give yourself a failproof kitchen. If you have to drive to the store to get a cookie--you have time to talk yourself out of it. No worthless foods in the kitchen. It's summer--there are so many great things to snack on. Eat a peach, some blueberries, veggies with dip instead of worthless junkfood. Clean out your kitchen of all those horrible foods that you justify you keep "for the kids." No bacon, no chips, no cookies.

Remember to make a lifestyle change--not deprive yourself on a diet. This isn't about never eating chocolate again. This is about eating 1 brownie instead of a plate of them, 8 chips instead of the bag full. Otherwise known as "one serving size." Never miss a meal, eat 5-6 times a day. Nutritious food. You'll never be hungry.

Craving chocolate? Give in before the craving takes over. Eat one hershey kiss. Low calories and will deal with cravings. Don't give up all bread--but look for wheat with added fiber, instead of white. Crave a steak? Give a nice lean cut a good marinade of some spices, but lay off the potato with butter and sour cream.

If you don't feel deprived you won't give in to temptation. Distract yourself. Want some ice cream? Go for a walk and then see if you still want it. If so, you deserve it. If you are hot and sweaty and don't want it, there you go--benefit with no fat. Didn't walk a whole mile, no reward for you. Find recipes for your favorite dishes in a low fat alternative. You'll still love it just as much.

30 min of exercise a day is all it takes. Very reasonable. You'll feel 100 times better in no time. But don't have unrealistic expectations. 1-2 lbs of weight loss a week is it. Don't expect to lose 10 lbs in one week. It's not all about the number on the scale. Take pleasure in feeling better, having more stamina, losing 2 inches, gaining muscle--even if the numbers on the scale didn't drop this week.