How I lost 100 pounds with monthly weight loss challenges

 

Hello friends of this blog on how I lost 100 pounds without gastric bypass surgery or weight loss drugs. Today ends my Happy Heart February weight loss challenge. This month I've devoted more to emotional wellness. For me, this means overcoming toxic shame and chronic guilt and working to heal CPTSD (complex post-traumatic stress disorder). This stems from parental exploitation, neglect, abuse and parentification and was compounded by gaslighting. 

I worked through this month exposing experiences in which this has happened throughout my life. For the first time in my almost 6 decade life, I've said what happened. I've told secrets. I've said how I felt about it. I've been honest with myself and you my readers instead of covering up and participating in my own gaslighting. It might have seemed that none of this had anything to do with how I got overweight or how I lost 100 pounds. It did in the sense that getting emotionally healthier is crucial to getting physically healthier. 

Beginning tomorrow, I'm issuing a March Madness Weight Loss Challenge that will include some avant garde tips and "mad" ways to lose weight. We'll end this Happy Heart February by sharing that part of how I lost 100 pounds was with weight loss challenges such as these. Even if I had a rough previous month, I can always restart working on my health goals. And a new month provides the perfect time for that fresh start! Love you all, mar

Scales aid weight loss but can also shake confidence to lose weight

 Hi guys, time for some more thoughts on weight loss from your friendly, if scatter-brained dieet blogger. I say scatty because what I'm going to suggest today--ignore the scale-- I don't actually do. I'm a confessed, obsessed, compulsed slave to the scale. And I think that has made it harder for me to lose weight, or at least feel good about my progress. 

I'm not saying you shouldn't weigh yourself. The show "My 600-lb Life" (where I get a lot of inspiration) demonstrates that the scale is essential in recognizing morbid obesity. I was never overweight till I put on 100 pounds after pregnancy problems, depression and antidepressant use. Seeing how I obese I was kicked my butt to lose weight. It  helped me keep my weight loss on track. 

However, the first half or so of weight loss is a freebie if you're doing diet correctly. Even people with morbid obesity on "My 600-lb Life" demonstrate this. But then as you near your goal. Bang! The door slams shut. Those last recalcitrant 15 pounds just will not come off. Or you get to goal weight but then bounce back up 20 pounds. And you can't lose weight no matter how hard you try. That's when the scale becomes a tyrannical enemy. 

I'm at this place now. Obesity is not a problem. I'm technically only 15 pounds overweight. I'm not obese and according to some BMI scales, not even overweight. I've been dieting like crazy. But it's heavy weather and I'm getting discouraged. What's weird is that my clothes fit better and pudge pods (you know, those belly fat blobs) are smaller. It's not just my imagination or wishful thinking. 

I'm not saying the scale is broken, like the folks on "My 600-lb Life" do. I just can't get the bloody thing to prove weight loss. And so what? I know I've lost weight, or fat, at least. I feel better. I look normal size. I'm following the diet. This is the point at which I say, ignore the scale.  Babysitting it is just shakes my confidence and stresses me. And maybe I'm just not supposed to lose weight? According to one BMI scale, I'm not overweight. It said further weight loss would have no benefit. So maybe I'll just do what's best for my mental health and be grateful for
where I am. 

How I lost 100 pounds doing nothing: weight loss tips for sedentary workers

Greetings fellow slender seekers! Just mar, your friendly neighborhood quirky health blogger back with more weird weight loss tips! How'd ya like today's blog post title? "How I lost 100 pounds doing nothing." Obesity and dieting aren't the most thrilling subjects in the world so I try to make my tips fun and intriguing! So, how to do nothing and lose weight. 

In 2012,  I realized that I was overweight, nay obese. Not "My 600-lb Life" type obese but waaayyy overweight. I looked at various weight loss programs and put together one that worked for me.  Following it is how I lost 100 pounds. (Pause for small scream of joy and confetti throwing). Now, as with everyone who needs or wants to lose weight, I had some special parameters in my life that made it more difficult. Actually they are a big part of what led to my obesity. 

When I started my weight loss program, I was a WAHM (no, not a member of George Michael's band, wish), a work-at-home-mom. I wrote articles and blogged online. And I was very much what's called a sedentary worker--I sat all day long. So, how I lost 100 pounds doing nothing? I literally did nothing, or very little, besides hunch over a computer all day. But lose weight I did.  

I'm not saying that weight loss was easy, being a WAHM. It was made even more difficult given my office is six paces from the kitchen. Food was available all day long! These aren't ideal conditions for dieting. But the point is, it can be done. To lose weight, I had to factor my circs into the diet plan. 

Because exercising enough was challenging, I had to restrict diet more. Less energy output meant fewer calories required. Yeah, I know mental work burns calories but not nearly as much as physical. I'm doing Shipt now, and it's a very active job. Shipt shopping burns loads of calories and I can eat more. So I also had to reprogram my grocery shopping list (see my post on that) with diet-friendly foods. I had to nix and control obesity triggers: sweets, salty snacks and calorie-forward carbs and fats. 

Now I'm back to working to WAHM-ing after shoulder surgery has made Shipt impossible. I've put on some pounds and though not obese, I am overweight again. I'm working to get 30 pounds off (about 21 to go). It's more difficult now because I can't do many exercises. Also, I'm older (note to all ourselves: lose weight sooner rather than later). But what worked before can and is working again! So though I don't recommend doing nothing (sedentary work) for weight loss, I do assure you it is possible! 

How I lost 100 pounds by cheating and other weird ways to lose weight

Hey ya'lls! It's me, your quirky neighborhood weight loss coach! You'll know by now, if you follow this blog that I share tips on how I lost 100 pounds. Some of them are predictable (diet and exercise). Some are a leetle unorthodox (like my Jedi mind tricks to lose weight!) And some are just downright weird. Like today's: How I lost 100 pounds by cheating on diet.

So, yes, that promise to lose weight cheating is partly to grab your attention. And no, I didn't cheat every day on my diet or obesity would be an even bigger problem than it was 10 years ago when I began this weight loss journey. But fer realz, ignoring that carefully moderated low calorie, lowfat, sugarfree diet occasionally, did help me lose weight. 

It's one of those gestalt or maybe I should say, ironic weight loss methods I was referring to in an earlier post. Cheating, sometimes, works to beat obesity, even though it doesn't seem that it should. And the good it does overall, is surprisingly greater than even the little payouts from cheating. 

So how does breaking my fast help weight loss? Well, for one thing, it staves off "deprivation mode" (that depressing, left out feeling you get after too much dieting). Also when I do indulge, it takes less to fill me up.  Also, I don't enjoy sweets like I used to. They don't taste as good. Example: I had a shake yesterday and noticed for the first time that it had a weird waxy aftertaste. Candy has lost its charm too, especially chocolate. 

Why eating less of something has made me lose my taste for it, I have no clue. But it has. And it's a big relief. When I first set out to kick obesity, I was worried I'd be hungry and craving goodies all the time. Especially as I was working from home with food available. I was more hungry initially. But as my stomach shrunk, so did my appetite. 

Grocery shopping list for weight loss: How I lost 100 pounds with diet food swaps

Do you want to lose weight? With obesity at 40% and growing, weight loss is the most common doctor-recommended health change. Here's how I lost 100 pounds with this grocery shopping list of keto diet food swaps. 

Bakery diet food swaps: Even if you don't have eat gluten free, it's a good diet to follow for weight loss. Cauliflower makes a great gluten free food swap!  Choose lowfat, sugarfree breads, no high fructose corn syrup, high omega fatty acids and high protein bread (also called keto diet bread) wraps like Flat-out or Joseph's flatbread. Swap whole grain light 35-calorie per slice oat bread. Cut down on grain, bread and starch for weight loss. Swap gluten free coconut flour for wheat flour and applesauce and milled flaxseed for eggs and oil in baking. 

Condiments for weight loss: I'm weirdly a dips and spreads addict and taming this addiction is part of how I lost 100 pounds. I cut down on condiments and make these diet food swaps--no transfat light yogurt butter spread and butter sticks, canola oil or olive oil light mayonnaise. I use Opa Greek yogurt/feta cheese salad dressing and Maple Grove Farms Sugarfree Raspberry Vinagrette salad dressing or make your own. 

Dairy diet food swaps: Substitute whole milk (seriously, it's better for you than non-fat) plain Greek yogurt and cottage cheese for cheese and milk. Swap cow's milk for high protein cashew or flax milk or use 1% cow's milk. Sub avocado for dairy in foods.  

Produce grocery shopping list for weight loss. Eat half your calories as fruit and vegetables. Best weight loss fruits are: apples, blueberries, grapefruit, strawberries, blackberries and raspberries. And don't forget tomatoes! There’s mixed thinking on whether bananas cause belly fat, but they do boost resistant starch which makes you feel fuller. 

Eat a rainbow of vegetables to lose weight: Eat four servings of green leafy vegetables like kale, Brussels sprouts, cabbage, broccoli, asparagus, spinach, collard greens, romaine lettuce, spring mix. Kale is a one of the best diet food swaps as it has twice as much vitamin A and C as spinach (next best leaf veggie). Eat two servings daily of pumpkin, carrots, summer squash and purple cabbage. Substitute mushrooms for meat. 

Meat and protein diet food swaps to put on your grocery shopping list: fresh or frozen fish: salmon, cod, whiting, Pollock, marlin, tuna, shrimp, scallops and surimi. Choose lean chicken, turkey and beef, lowfat ham lunchmeat. Make beef jerky for keto diet food swaps. 

Vegan protein alternatives to lose weight include tempeh, Portobello mushrooms, lentils, edamame, avocado, falafel, dried and canned beans, PB2 (natural peanut powder with 85 percent fewer calories than peanut butter), almonds, Make big pots of vegan chili and bean soup full of vegetables and reheat for light, filling meals. The vegan diet has been highly rated for weight loss. 

Grains, cereal, fiber for keto diet grocery shopping list: milled flaxseed, maca powder, Artichoke Vitae Plus, Cheerios, Special K protein, Kashi Go Lean Crunch, oatmeal and chia seeds. I love gluten free edamame and black bean pasta. 

Treats and salty snacks: Lowfat Cheez-Its, edamame, Calbee Snapea Crisps, Ideal or Monkfruit sweetener, dark chocolate (70 % cacao or higher), Skinny Cow ice cream bars, Weight Watchers desserts, lowfat pudding, dry red wine: Shiraz, Petit Sirah, Pinot Noir, Malbec, Carmenere. I make my own kale chips to for a great diet food swap to potato chips. 

Eating these diet food swaps is how I lost 100 pounds! 

How I lost 100 pounds: How to diet when the menu is weight loss-unfriendly

Oh the dilemma of dieting in the western world. Any time and everywhere are food choices galore. And those weight loss derailing scenarios: holiday spreads, picnics, potlucks, buffets, banquets, cookouts, tailgate parties, restaurants, all with very non-diet friendly menus. How do you navigate these feeding frenzies without going hungry or breaking your fast? How do you stick to your diet when no one else is? Those Jedi "mind over platter" tricks I was talking about yesterday are how I lost 100 pounds even in food blowouts. 

Weight loss trick one: Don't even go there. Avoid the usual suspects: lasagna, mac and cheese, BBQ, fried anything, etc. Or better still, try this diet trick...

Weight loss trick two: A lil dab'll do ya! No I'm not speaking Flintstones. To stay on course, eat just a few bites of the "obesity on a plate" dishes. BBQ, pecan pie and brownies are my kryptonite (and dayum if they aren't at EVERY gathering!) so I take tiny portions and savor those. 

Weight loss trick three: BYO meals. When possible, like at a picnic or holiday party, bring specially prepared "diet friendly" dishes you can eat and focus on those. 

Weight loss trick four: 3/4 plate rule. From the buffet, potluck or dinner, fill your plate 3/4 full of veggie options (avoid those obesity causing marshmallow-y Thanksgiving sweet potatoes and buttery mashed tates). Fill the other quarter with the leanest pieces of meat you can find. 

Weight loss trick five: Nil Desperandum! Declare a feast day. So you're at Great-Aunt Mildew's Christmas party and the woman has outdone herself on the goodies. She'll be hurt if you don't indulge. Desperate times call for desperate measures. Dive in and enjoy. One day off won't hurt; just get back on the wagon the next day. 

And that my besties, is how I lost 100 pounds and obesity, despite the brownies!! Love ya'll and best to you! 

How I lost 100 pounds using the Force: Jedi weight loss tricks

Weight loss definitely ain't like dustin' crops, kid! The western world diet is one 24-7-365 food fest. Everywhere I'm surrounded by "obesity on a plate": fast food joints, supermarkets crammed with junk food.  Navigating this hyperspace of food choices requires Jedi mind tricks. Here's how I lost 100 pounds using the Force! 

Weight loss means making new food choices amid bombardment from unhealthy ones. In fact, that circus of goodies is part of WHY I became obese in the first place. There are just too many obesity causing options. Just reading the grocery store ad, I realized there was next to nothing I could eat if I wanted to lose weight. 

So about those weight loss Jedi mind tricks--when grocery shopping, I play Han Solo, flying the Millennium Falcon through the barrage of temptation. I don't look at food that doesn't fit my diet. I don't even go down certain aisles: soda pop, chips and salty snacks, candy, cookies, pie, cakes, ice cream, junk snacks. Those are Mos Eisley for me, LOL. 

I do my Jedi homework, reading nutrition labels ahead of time and don't wait till I'm actually fighting the Empire (at the store)! I stock up on foods that are strong with the Force: vegetables, fruit, lean meat, high protein low carb grains. I put on my deflector shield and do a quick flyby through dairy, meats and frozen getting the ones that are better for weight loss (cottage cheese, Greek yogurt, mozzarella, lean chicken, beef steak and pork loin) . Then I get the heck out of the debris field! And that, fellow rebels, is how I lost 100 pounds! 

If you're on a mission to lose weight, May the Force be with you! 

How I lost 100 pounds with Jedi mind tricks

Greetings from the weight loss front! Today I'm thinking back to how I lost 100 pounds seven years ago. I've said before that I used what I call "mind over platter" workarounds. They're kinda like Jedi mind tricks. Here's how they work. 

I started gaining weight in 2004 after losing my second stillborn baby. By 2011, I was morbidly obese (I'm getting more comfortable using that term, now that obesity is in my rearview mirror). My eating habits weren't crazy off the charts and I've never been a binger. But I did need to revamp if I was going to achieve weight loss.

So I took some cues form Obi-Wan and used the Force. I employed Jedi mind tricks to realign my thinking. I had to psych myself up to stop overeating and work at weight loss. I talked myself out of instead of into all those sugary and salty snacks. I convinced myself I could live without that second portion of lasagna. I gently but firmly reminded myself that I didn't need such big portions. 

The hardest part for this Padawan was Jedi-ing myself to feel full when I was still hungry. That sent me to the Dagobah system for sure! But using some Yoda-esque footwork, I mastered them. It was a big part of how I lost 100 pounds. I'll share some more Jedi mind tricks for kicking obesity butt tomorrow! 

How I lost 100 pounds by avoiding diet for weight loss (truth!)

Okay, so that probably sounds like a strange title, right? I've been blogging about how I lost 100 pounds and I've realized that sometimes it's what I don't do, or rather avoid, that has been most effective in beating obesity. For the most part, I steer clear of "diet" foods and following certain diets. 

In this weight loss learning curve, the word diet as applied to low calorie foods and eating plans is problematic. Manufacturers use buzzwords like "diet" to make you think you're getting healthier food. Very simply, a lot of foods that claim to be "diet" aren't. They're often full of junk and higher calorie that regular versions. I'll blog more later about the Atkins meal plan. 

The word diet as in a meal plan for weight loss causes problems too. I have been told so many times that if I followed this or that "diet" (Weight Watchers, keto, etc) I'd lose weight. And that's true as far as it goes. But some implied I couldn't lose weight without whatever program they were shilling. Some even insisted that bariatric weight loss surgery was the only way!

Whelp, I didn't have to follow theirs or any "commercial" diet to lose weight. There is no "one size fits all" diet plan. I can and did do it my way (you can too). Top is me in 2010 and below is a few days ago.

So big deal, "diet" is just a word. But words shout loud subliminal messages. A few days ago I wrote about how the word obesity triggered me to seek weight loss. Hearing the word obese applied to me, woke me up to my need to get healthier. 

Psychology played a big part in how I lost 100 pounds. I had to change my "stinkin thinkin" as Al-Anon calls it. I also had to practice what I call "mind over platter" by which I mean adjusting how I think about foods. I had to workout my willpower, self-discipline and self-control (three muscles I've not always exercised very well in the past). So yup, beating obesity was about a whole lot more than just diet. 

How I lost 100 pounds by eating: weight loss workarounds

 I've been working at weight loss for several years now. And ya wanna know something weird? Part of how I lost 100 pounds is to eat! Seriously! I wrote in a post a few days ago about the 5Ds of weight loss and one is diffusion. I diffuse extreme hunger by eating healthier and staying satisfied. 

Starvation diets fail because they're too restrictive. Not eating enough leads to huge blood sugar drops and insane, unquenchable hunger. When I get that hungry, I need to eat yesterday! I go into "hangry" mode. I'm shaky, dizzy and can't think straight. I'm literally stuffing food into my mouth, package and all. Obviously, that binging derails weight loss. 

When little hunger pangs become raging hunger pain, it hurts like a sunuvugun. I will do anything to make it stop. So I don't let it get to that point. I snack all day. I avoid large meals and eat more smaller meals. I track calories so I don't overeat. 

I keep protein snacks with me at all times. I cook up a big batch of kick-obesity, good-4U veggie-protein food like my gluten-free rainbow goulash (shown above), and nibble on it throughout the day

True, I'm never really full. But I've learned to be okay with that. I've found that I can survive being a little peckish. And that state of being "never full but never starved" is how I lost 100 pounds and beat obesity! 

Wherever you are with your weight, from underweight, perfectly satisfied, overweight or obese, I wish you the very best. If you are trying to make some changes I'm cheering for you! You got this, brothers and sisters! <3 Love mar

Weight Loss requires 5Ds: Diet, Determination, Discipline, Distraction, Diffusion

I lost 100 pounds a few years ago (right is before and left pic is after). Now I'm working to shed some pounds regained. I've found that weight loss requires 5Ds. I'll go into detail on each of these in upcoming posts but here's a summary. 

Diet: Or should I say diet makeover, lol. I had a diet prior to weight loss: It was called the "wine and cheese and chocolate and pizza party with the cat" diet. Seriously, I didn't overeat that much and I've never been a big junk food person. But I did eat too much, especially on the antidepressant Paxil which busted limit switches. Ergo the obesity. So obviously a clean up of eating habits was in order. Which brings me to the second D.

Determination: I had to make up my mind that I should, could and would lose weight. No more excuses, putting it off, cheating, denial. I knew it would be a long haul so I had to visualize myself thinner and keep that mental image in my head. I call this tool "eye on the prize" and that takes 
me to the third D. 

Discipline: I wanted to lose weight but I didn't want to diet. I dreaded it. But like so many Al-Anon slogans I've used, "fake it till ya make it" works great. Also, "it works if ya work it" cuz self-discipline really does pay off if you're will to do the work of weight loss. 

Distract/Deflect: Part of  how I lost 100 pounds was to distract myself from constant thoughts of hunger and food and deflect my thoughts on other things. I keep busy and active. I try to focus on others' greater suffering to minimize my own minor struggle. I promise myself I'll eat later and sometimes I forget that I'm hungry! Having said that, brings me to the last D of weight loss. 

Diffuse: In order to be able to distract from obsession with food, I avoid getting too hungry. If I let myself go too long without eating, hunger pain (and it really is pain that can hurt like crazy) sets in. It seems I can't get full. Blood sugar drops and I can't stop eating. So I diffuse intense hunger by nibbling throughout the day. I track calories for weight loss and don't just mindlessly snack. But I spread them out over more small meals instead of a few large ones. I may not ever be completely full but I'm also not completely empty! 

These 5Ds are my formula for beating obesity! 

"My 600-lb Life" stars malnourished on gastric bypass weight loss diet?

We who are working at weight loss can learn a lot from the the reality TV stars of "My 600-lb Life." I will be forever grateful to these folks for having the courage to share their painful stories. They've taught me so much, even the dysfunctional behavior. I'm thinking today of the man who cheated on Dr Now's gastric bypass diet because he thought he was malnourished. He sure got a LOT of shaming from TLC watchers for that. Personally, it just broke my heart. Especially as, I believe, he was one who passed away before he could outrun obesity. 

But does he have a valid point? Are some diets so restrictive that you don't get enough to eat? Yes, indeed. Part of how I lost 100 pounds was to try different plans. And some were starvation diets, plain and simple. Now that doesn't mean the gastric bypass diet used by "My 600-lb Life" Dr. Now is. But it probably feels like it. Especially when you have hundreds of pounds of extra body to feed. 

But also, you can't eat the way you always have if you want to lose weight. This poor guy hadn't yet realized what the success stories of "My 600-lb Life" had, that with weight loss, you begin to feel satisfied with less. There are two takeaways here. First, follow a healthy diet that ensures you're getting all the nutrients you need. My Fitness Pal is a great place to start. Avoid any weight loss program that has you eating a bunch of weird foods or restricting entire food groups. 

Next, give your stomach time to shrink.  When I first began dieting, I was hungrier. And hunger is really uncomfortable, not gonna lie. More on that later. But as the pounds fell off so did the hunger pangs. The pictures above are me in the same shirt before and after weight loss. To paraphrase the Al-Anon slogan, a good diet works if you work it! Best wishes to all 

Fat-blaster beef jerky recipes for weight loss: protein punch plus calorie crunch!

I didn't know I liked beef jerky till the youngest was pestering for some on a road trip. So I stopped and bought a scandalously expensive bag at a gas station. Cause when Emma pesters, people listen or poke pencils in their ears to make her whining stop. Don't judge. You all know, or have birthed, someone like this. 

Anyhoo, I, who have been working at weight loss for a few years, was pleasantly surprised to find that beef jerky is super high protein, low calorie and lowfat (even the candy-sweet gas station kind). I was not delighted about the price, however. So I set about to make my own, cheaper and better. Here's the recipe that ensued. Many people have told me it's the best jerky they've ever had, even my husband who hates jerky. 

For weight loss beef jerky, start with the leanest beef steak sliced you can find--usually sirloin. I got thin-sliced bistec with 120 calories for a 4 ounce serving. That's better than salmon! If you can't find thin-sliced no worries. Just trim all the fat and slice in 1/8 in strips. It doesn't have to be perfect, just keep it thin. And cut against the grain. I hate tough beef jerky. And cutting with the grain is what toughens it up. Going against the grain gives you shorter pieces. 

Here's the marinade recipe for one pound of meat slices. Adjust as needed. 1/4 cup Bragg's Liquid Amino, 1/4 cup 100% cranberry juice, 1/4 c. Worcestershire sauce, 1 teaspoon celery seed, 1 teaspoon freshly cracked 4-color pepper blend (or regular black pepper), 1 teaspoon dried minced onion, 1/2 teaspoon liquid smoke,  1/2 teaspoon paprika and garlic powder. Of, if you can find it, use smoky chipotle paprika instead of paprika and liquid smoke. 

Place in disposable zippered bag (don't use a reusable container cause you'll never get the taste out, LOL). Marinate overnight in fridge. Drain and pat dry. I place meat strips on paper towel and "wring out" liquid. Arrange in strips on food dehydrator. You can use the oven on lowest setting if you don't mind crunchy beef jerky (I do.) 

Nibbling on this weight loss friendly snack gives you a protein punch with calorie crunch!  Protein fills you up and helps blast obesity! It's how I lost 100 pounds! (You will notice some pieces missing in the picture. I sampled it to make sure it was okay for you. You're welcome! <3)

Weight loss recipes 2 diet 4: Banana bread protein breakfast muffins

Do you stifle a yawn when you see "weight loss recipes"? Some diet recipes are pretty ho-hum, and blech to boot. Like the steel cut oat bars I made the other day. Even my thieving kittens wouldn't try them. And it's very important to have tasty diet foods, if you're trying to beat obesity, like me. Part of how I lost 100 pounds was to concoct recipes that are neither yucky nor boring. Here's one for banana bread
protein muffins that are 2 diet 4! 

I'm a self-avowed muffin lover, especially breakfast muffins. But I think we all know that muffins are anathema to weight loss, crammed with sugar, bad fat and mostly useless carbs. So if I want to avoid muffin top and still enjoy muffins, I need low-sugar, lowfat and fiber and protein forward ones. Oh, did I mention these are also gluten free? 

Weight loss friendly protein muffins

2 mashed bananas

3/4 cup coconut flour (gluten free, good for you saturated fat)

6 eggs (or 4 eggs and half cup milled flax seed omit this if you're making gluten free breakfast muffins)

2 teaspoons blue agave syrup

1/3 cup hemp hearts

teaspoon baking soda

1/8 teaspoon salt

1/3 cup whole milk Greek yogurt

6 T melted coconut oil

teaspoon vanilla

teaspoon cinnamon

half teaspoon nutmeg

half teaspoon allspice

Blend and place in 12 muffin pan sprayed with non-stick pan spray and bake at 350 for 25 ish minutes. For banana bread, bake in loaf pan for 55 ish minutes. Muffins will be pretty moist. I'm not sure exactly on the calorie count but it's about half that of regular muffins, plus they're super filling and that's important in fighting obesity! You will have to fight off not only pets but non-dieting humans too!

These are my two little monsters, Moishe and Mordecai. They have nothing to do with this post and were more hindrance than help in making the banana bread, but I thought you might like to see them LOL

No-salt broth and low sodium soup recipes for weight loss

Are you trying to lose weight? Good job! The CDC says that obesity plagues 2/3 of us. What's your weight loss nemesis--savory or sweet? If you crave salty food, you're in good company. But eating too much sodium is a great way to derail weight loss. Soup can be your best friend (it part of how I lost 100 pounds). It can also be your worst enemy the way most commercial soups are prepared. Here are no-salt and low sodium soup recipes and no-salt bouillon, broth and soup stock recipes. These low sodium food swaps are also vegan, meatless and contain no dairy, eggs, or animal fats. 

Avoid MSG (mono sodium glutamate). It increases appetite and cravings and defeats weight loss. Start vegan broth soup recipes with no-salt Mrs. Dash or Bragg's Liquid Amino for sodium free broth. Use salt alternative Himalayan pink salt. Make your own broth from cooked chicken and spices (garlic, white pepper, turmeric, onion, sage and whatever other yummy seasonings you like.)

Spice it up: Spin it Mexican or Mediterranean with cumin, cilantro, paprika and chili or Indian with cardamom, fennel, garam masala, curry and coriander or Thai/Asian with ginger, lime, and chili--you get the idea. Spices are big time weight loss friendly. 

Herb-ivore soup broths: For vegan beef-tasting soups, use bay (laurel) leaf and basil, dill for fish, rosemary for pork and sage for chicken. Italian-y soups need basil and oregano. Use four color fresh cracked pepper for tons of flavor!

Mind your fat source for diet soups (no transfats or saturated). Look for omega oil rich fatty acids from olive and coconut oil. Balance fiber with fats and help weight loss. Heat on oil on low to keep it from breaking up and losing the fat burning properties. 

Get low saltiness without salt from veggies: shallots, onions, tomatoes, garlic, celery, celery seed, lemon and lime juice. 

Like thicker cream soup recipes? Nix flour and go low sodium and MSG-free using vegetables. Peel and dice rutabaga, pumpkin, potatoes, squash or carrots. Simmer in no-salt bouillon until soft. Mash into broth until smooth. Add water to the desired consistency. 

Boost protein with beans. Beans, dried peas, lentils and chickpeas can be cooked down to smooth cream soups as well. Cook pared, sliced squash or carrots to create a sweeter soup stock. Thicken cream soup recipes with avocado or milled flax seed. Swap cashew sauce for cheese in vegan non-dairy cheese soups. 

Use bean flour noodles--chickpea, black bean and edamame pasta for noodle soups. For weight loss soup recipes, load up on veggies and omit meat and dairy.

Recipes like these are how I lost 100 pounds! You'll love them 

How I lost 100 pounds by quitting, or weight loss for quitters!

I can't be the only one who sees irony in that billboard with John Wayne saying "I don't much like quitters." As someone who died of lung cancer from a 5-pack a day smoking habit, you'd think he'd applaud quitters! I do! Quitting is how I lost 100 pounds. Here are weight loss secrets from a quitter. 

What's so bad about quitters? They give up. And this translates to failure. It's all in the innuendo. But the issue is what you're giving up on a If it's bad habit (like cigarettes) then quitting is the very best thing you can do. It's crucial to weight loss. 

So yes, I quit. I'm quitting processed sugar, fatty fried foods, packaged junk food, soda (diet and regular), salty snacks all the things that led me to obesity. But beyond that, I'm giving up on making excuses and  turning a blind eye to weight problems. Most importantly, self-loathing, shame, unmerited guilt, fear--I quit! 

Two of the most valuable Al-Anon slogans to me are "Don't quit quitting" and "Keep on keeping on."  Keep trying. Hang in there. Keep quitting the bad habits that lead to obesity. Don't stop working at weight loss. Using these mantras was a big part of how I lost 100 pounds! They're helping me get 20 pounds off that I regained! 

Love, mar, a proud quitter! 

Diet derailments and how to get weight loss back on track

So you're trying to lose weight and you blew your diet? Big deal. No, I mean you really blew it, as in Mardi Gras, Christmas and feeding frenzy rolled into one. Still I say, big deal. Weight loss derailments happen for a bunch of reasons (more later on that). They're part of how I lost 100 pounds. Really! 

Here's how to get that weight loss back on track. First, no excuses but also no self-flagellation.  Don't blame others for your overeating. It was your choice. No one made you do it. BUT and this is a bigger, don't beat yourself up. You may have failed diet for awhile but you're not a failure. You will lose weight. Find out what derailed you, pick yourself up

and move on. 

There are reasons why you fell off the wagon but they are just that. Reasons. I was overeating after shoulder surgery and needed to eat more to heal. But that is not an excuse to continue. If I make excuses, I'll stay stuck in the overeating habit. And I DO NOT want to start all over again with weight loss. 

Don't quit quitting. Keep on keeping on as the very wise Al-Anon slogans go. That's how I lost 100 pounds. I may fall occasionally. Over the last year, I put on 20 pounds. But I beat obesity once and I can get this weight back off. 

(2008)

 (2020)

How I lost 100 pounds by failing weight loss (seriously!)

Can you tell that I love writing quixotic blog titles? How I lost 100 pounds by failing, honestly, mar. Why don't you just promise weight loss by eating pasta? (I actually can! More later) And you can also lose weight by failing your diet occasionally. Here's how. 

I promised you in my last post that I would tell you how I lost 100 pounds despite taking diet breaks. So, this will come as no surprise, but I'm not perfect. I'm kinda lazy. It took me so long to wake up to my obesity, because I made excuses. When I finally did get out of denial, I learned a lot about weight loss. 

One really important thing is that you should take breaks from diet so you don't get burned out. This is especially important if, like me, your obesity is far advanced. Also if you've been working at weight loss for awhile, it's easy to plateau. 

As weird as it sounds, actually falling off the wagon can be of great help in weight loss, if you learn from it. What tripped you up? Was it "stinkin thinkin" as Al-Anon calls it? (more on that later). Are you making excuses, feeling sorry for yourself or comparing ? What triggered overeating? Depression, grief, pain, loneliness? Are you not eating enough and hungry all the time? (more on that later too).

I guess what I'm saying basically echoes Socrates: know thyself. Get to know what makes you tick and stop ticking. Getting to know myself was how I lost 100 pounds! 

How I lost 100 pounds with Gestalt weight loss

I've been asked a lot about how I lost 100 pounds. To achieve this weight loss, I used a combination of "mind over platter" food swaps and diet tricks. The cumulative effect has been gestalt. No, I didn't sneeze, LOL. Gestalt just means that the whole is greater than the sum of the parts. Little steps have netted a much larger than imagined result. 

Beating a problem like obesity doesn't require a few huge "once and for all" changes but many little ones. I recently blogged about how I lost 100 pounds by getting in denial. Not denying the growing problem of my obesity but self-denial. Weight loss requires exercising self-control regularly, in a lot of little ways.

My willpower may not always triumph. I don't always exercise as I should. I sometimes eat the wrong things. (More on what to do when than happens later.) Sometimes I choose not to diet. That's part of how I lost 100 pounds too. However, I'm making better food swaps overall. And that's why obesity is a thing of the past. 

Are you trying to lose weight? You can do it! Keep making those little food swaps and you'll win at weight loss. Trust the Gestalt process, one day at a time! 

How I lost 100 pounds by getting in De Nial

 I joke a lot about how I lost 100 pounds when I got out of De Nial and not the river! When I quit closing my eyes to my obesity and started opening myself to weight loss, I found it! But there are times when denial is good for weight loss. Self-denial or denying yourself certain foods is how I lost 100 pounds. 

Denying yourself is not once and for all. It's choosing many times a day, to avoid sugary treats, fried and fatty foods and salty snacks and make healthier food swaps. Yes, it sometimes feels like a constant battle. But I prefer to call it a challenge. Every time I refuse the temptation to eat or even buy a Cadbury creme egg, and have the grapefruit instead, I remind myself that I'm one step toward healing obesity. 

There's a lot of psychology in diet. I call it mind over platter. These challenges of willpower may seem small but actually, learning self-control nets monumental results in weight loss but also mental health. These tiny "head talks" are how I lost 100 pounds.