7 WISE

F o r R e a l L i f eWOMEN

Weight Loss Rules

by Heather Carey, MS

W e a l r e a d y k n o w h o w t o l o s e w e i g h t.We live in the real world and the messages are everywhere: cut sugar, cut gluten, more kale, add running, eat Paleo.

Which diet is the magic bullet anyway? How exactly, are we supposed to eat and move to lose weight? Who’s diet is trendy right now, what superstar is doing what detox diet?

I k n o w t h i s m u c h

We are overwhelmed withDiet confusionWhat to eat anymoreEating organic, sustainable, seasonalChemicals in our food

And totally underwhelmed withElimination diets“Experts” telling us gluten-free is a cure for everythingWeight Watchers

T r y i n g t o l o s e w e i g h t a n d f i g u r i n g o u t h o w w e g o t t o w h e r e w e a r e i n t h e f i r s t p l a c e c a n b e d o w n r i g h t c o n f u s i n g !

M Y S T O R YA while back, I wrote a story on my blog about a nutri-tionist (me!) who had been holding on to an extra 20 pounds, and who finally got the courage and the focus to lose the weight for good.

The story wasn’t easy for me to write and it had been a story that I had let lay dormant for a long time. I am a trained nutritionist and chef – what would people think?

It turns out, my story was my most read, and comment-ed on, blog post to date. I was overwhelmed with the heartfelt reaction and positive feedback from it.My challenge, clearly, is your challenge. The post struck a chord with many of you. Many women I talk to have the stealthy extra 20 pounds too. And they can’t figureout how to get it off, for good.

Women need an honest way to know how to get healthy, lose weight and feel their best – without false promises and magic. That is why I wrote this ebook. I want to show women that there is a way to startyour journey to losing weight that can be empowering and inspiring. Each rule has a few questions or thoughts for you to consider and an action step that you can take to incorporate them into your daily life.

W e a r e a l l i n t h i s t o g e t h e r .Y o u a r e n o t a l o n e .

7 W i s e W e i g h t L o s s R u l e s F o r R e a l L i f e W o m e nI work with many women who start outfeeling stuck, overwhelmed and lost about how to lose the last of the weight they are holding onto. They want to - because they are tired of it, because they are starting to have issues with their health or want to feel more energetic and alive.

Many women begin their journey thinking of them-selves second. They usually start by stating that their kids food needs or husbands picky eating always comes before them. They are the short order cook of the kitchen, running on fumes to try to please every-one, and pleasing no one at the same time.

It’s time that women think of themselves as the leader of their health and take charge. Here are seven guiding pieces of wisdom to get you started on your weight loss journey. The time is now.

1 . Yo u W i l l N e e d C o u r a g e . . .A n d A P l a nDeciding to lose weight takes guts. It means looking at our situation straight in the eye and facing it head on. It takes admitting that enough is enough, that we don’t like how we feel and that we want to change. No one else is going to do this for you except you. This is your game.

2 . O p e n U p Yo u r F o o d E x p e r i e n c eIf you are new to the world of healthiereating, you need to know about healthyfoods. There is an abundance of delicious, nutritious choices just waiting for you to experiment and play with in your kitchen. Being open to new foods and tastes is essential to weight loss success.

3 . K n o w H o w T o W i e l d A S h a r p K n i f eGet past the learning curve of cooking. You cannot lose weight off takeout and you can’t possibly still want to make the same three “signature” dishes for your family. Healthy eating opens up a whole world of delicious possibilities. Be open to the process, themistakes and the adventure.

4 . H u n g e r I s N o t T o B e O v e r r at e dWhat many people do who are struggling to lose weight is to ignore (or chastise) their eating cues into submission, only to eat for every other reason besides hunger. From now on we eat, and enjoy our food, when we are hungry.

5 . M o v e A n d D o S o m e t h i n g Yo u L o v eNo more pressure to join boot camp or train for a marathon. As we women get older, our needs, and reasons, to exercise, might shift. We need to exercise as part of our weight loss journey and it must be something you love.

6 . W e i g h t L o s s I s N o t J u s t A b o u t L o s i n g W e i g h t, I t I s A b o u t I m p r o v i n g O u r H e a lt hYou can jump on the next big fad diet or youcan still live off junk food and lose weight. That says nothing of your healthy self. If you are going to lose weight, the only way to keep it off is through cleaning up your diet, period.

7 . C r e at e A n I n n e r C i r c l e O f S u p p o r tYou shoulder a lot. You take on family, career, issues with kids, your health, you worry about others, and on and on. We all need help at times and when it comes to losing weight this is especially important.Losing weight, getting healthy and keeping it that way takes work. Don’t be afraid to ask.

R u l e # 1Y o u W i l l N e e d C o u r a g e . . . A n d A P l a nDeciding to lose weight takes guts. It means looking at our situation straight in the eye and facing it head on. It takes admitting that enough is enough, that we don’t like how we feel and that we want to change. No one else is going to do this for you, except you. This is your game.

T H I N K A B O U T T H I S :

Give yourself a hug. Making the decision to lose weight takes daring. And it takes a plan. You wouldn’t consider taking a fabulous vacation without making sure you had the hotel reservation, plane tickets in hand and passport updated. Same goes for weight loss. Preparation is in order so there are no surprises and no time to let that bravery wane.

A s k Y o u r s e l f ( j o u r n a l e x e r c i s e )

1. What can you do today to prepare for this journey? Unhealthy trigger foods might have to get tossed or given away. You may have to make a grand announcement to your family. You will need healthy foods in your house. Write out a few key things to do today. Don’t get caught off guard.

2. What comes up for you when you think of the prospect of losing weight – fear, overwhelm, bravery? Take a deep breath, give yourself some time and write about these emotions down in your journal. Don’t forget to give yourself encouragement. You can do this!

N O T E S :

7 W i s e W e i g h t L o s s R u l e s F o r R e a l L i f e W o m e nI work with many women who start outfeeling stuck, overwhelmed and lost about how to lose the last of the weight they are holding onto. They want to - because they are tired of it, because they are starting to have issues with their health or want to feel more energetic and alive.

Many women begin their journey thinking of them-selves second. They usually start by stating that their kids food needs or husbands picky eating always comes before them. They are the short order cook of the kitchen, running on fumes to try to please every-one, and pleasing no one at the same time.

It’s time that women think of themselves as the leader of their health and take charge. Here are seven guiding pieces of wisdom to get you started on your weight loss journey. The time is now.

1 . Yo u W i l l N e e d C o u r a g e . . .A n d A P l a nDeciding to lose weight takes guts. It means looking at our situation straight in the eye and facing it head on. It takes admitting that enough is enough, that we don’t like how we feel and that we want to change. No one else is going to do this for you except you. This is your game.

2 . O p e n U p Yo u r F o o d E x p e r i e n c eIf you are new to the world of healthiereating, you need to know about healthyfoods. There is an abundance of delicious, nutritious choices just waiting for you to experiment and play with in your kitchen. Being open to new foods and tastes is essential to weight loss success.

R u l e # 2O p e n U p Y o u r F o o d E x p e r i e n c eIf you are new to the world of healthiereating, you need to know about healthyfoods. There is an abundance of delicious, nutritious choices just waiting for you to experiment and play with in your kitchen. Being open to new foods and tastes is essential to weight loss success.

T H I N K A B O U T T H I S :

If you have been living in the land ofconvenience and packaged foods, you might need to reeducate yourself to learn what foods will help you along on the weight loss journey and what foods will work against you. You need to start crowding out the less healthful foods with power-ful nutritious foods. Real, whole foods don’t come with bells, whistles and promises.

A s k Y o u r s e l f ( j o u r n a l e x e r c i s e )

1. Give yourself some time and make a date with yourself at Whole Foods or another grocery store. Slow down, walk through the produce section and notice the beautiful colors and variety of fruits and vegetables. Do the same for the whole grain section. Notice the choices you have before you. Anything look interesting? Put it in your cart.

2. Next, visit the middle aisles of the store. The healthiest stuff lingers in the perimeter. Look at the labels (yes, even Whole Foods has unhealthy food). Are there ingredients you don’t recognize or can’t pronounce? Food dyes and thickeners? Try to avoid packages with more than five mysterious ingredients.

N O T E S :

R u l e # 3K n o w H o w T o W i e l d A K n i f eGet past the learning curve of cooking. You cannot lose weight off takeout and you can’t possibly still want to make the same three “signature” dishes for your family. Healthy eating opens up a whole world of delicious possibilities, be open to the process and the adventure.

N O T E S :

T H I N K A B O U T T H I S :

If you are new to the world of healthy food,cooking might feel like an intimidating prospect. Here are two reasons why cooking is essential to weight loss:

You need to know what you are eating. When you order out food or eat at a restaurant assume you are overeating calories, salt, sugar and fat in your meal. Cooking puts you in control of that.

Your food will taste better than anything you get from a restaurant. Take out will pale in comparison when you know how to flavor your own food.

A s k Y o u r s e l f ( j o u r n a l e x e r c i s e )

1. Give yourself permission to take the time to flip through food magazines or websites and look up recipes or foods that you are interested in trying or look good.

2. Take two recipes you want to try and make a grocery list. Shop for the ingredients. If something is not familiar to you, research it.

3. Get cooking! Without judgment. We have all made mistakes in the kitchen, myself included. A new recipe will feel like getting to know a stranger at first. With practice, it will become an old friend.

R u l e # 4H u n g e r I s N o t T oB e O v e r r at e dWhat many people do who are struggling to lose weight is to ignore (or chastise) their eating cues into submission, only to eat for every other reason besides hunger. From now on we eat, and enjoy our food, when we are hungry.

N O T E S :

T H I N K A B O U T T H I S :

You are having a terrible day at work. You walk in to your house and go for the hidden candy bar. You stuff two large pieces in your mouth and feel better – for a moment. Afterwards you spend hours beating yourself up, trying to justify the candy. You weren’t even hungry.

A s k Y o u r s e l f ( j o u r n a l e x e r c i s e )

I have long discussions with many of my clients about ignoring hunger, only to overeat mindlessly hours later. From now on, we honor our hunger. Keep a journal for a few days and really cue into your hunger. Ask yourself “am I hungry?” Tune into the physical side of being hungry. If you are, then honor your hunger with food. If you are thinking of food but you truly are not feeling hungry, tap intowhat else is driving you to eat. Many times we eat when we are bored, angry, sad, lonely, or other emotional reasons. What can you do instead of using food to soothe you?

T H I N K A B O U T T H I S :

IYou are having a terrible day at work. You walk in to your house and go for the hidden candy bar. You stu� two large pieces in your mouth and feel better – for a moment. Afterwards you spend hours beating yourself up, trying to justify the candy. You weren’t even hungry.

A s k Y o u r s e l f ( j o u r n a l e x e r c i s e )

I have long discussions with many of my clients about ignoring hunger, only to overeat mindlessly hours later. From now on, we honor our hunger.

Keep a journal for a few days and really cue into your hunger. Ask yourself “am I hungry?” Tune into the physical side of being hungry. If you are, then honor your hunger with food. If you are thinking of food but you truly are not feeling hungry, tap into what else is driving you to eat. Many times we eat when we are bored, angry, sad, lonely, or other emotional reasons. What can you do instead of using food to soothe you?

R u l e # 5M o v e A n d D oS o m e t h i n g Y o u L o v eNo more pressure to join the powerhouseboot camp classes at the gym. As wewomen get older, our needs, and reasons, to exercise, might change. We need toexercise as part of our weight loss journey and it must be something you love. T H I N K A B O U T T H I S :

There is no negotiating this – we need to move, and a lot more than you think. We notoriously overestimate the amount we exercise (and under-estimate the amount we eat!). Exercise alone will not get you to lose weight, but it increases your metabolism, burns calories and helps you feel stronger. It’s a powerful feeling.

A s k Y o u r s e l f ( j o u r n a l e x e r c i s e )

Write down some exercises you would like to try

Is there an exercise or class that you have been curious about trying? Put your fear on a shelf and walk in the door. It takes courage to try something new and you are not alone in your fear. Be brave, you might actually love it.

Do not underestimate the power of getting outside and simply taking a walk! We often have an all or nothing attitude (“either I train for the 5k or I do nothing”). Walking outside is the best exercise around. You get fresh air, you reconnect with nature and give yourself a chance to disconnect.

N O T E S :

R u l e # 6W e i g h t L o s s I s N o t J u s t A b o u tL o s i n g W e i g h t,I t I s A b o u t I m p r o v i n g O u r H e a lt hYou can jump on the next big fad diet andyou can still live off junk food and loseweight. That says nothing of your healthyself. If you are going to lose weight, theonly way to keep it off is through cleaningup your diet, period.

T H I N K A B O U T T H I S :

Have you heard of the Cookie Diet? You know, the one where you get to eat cookies for breakfast and lunch and then a “sensible” dinner? Or what about Weight Watchers packaged meals and bars? It might sound good in the short term, but any diet that reduces your calorie intake will get you tolose weight. If you are going to lose weight, don’t you also want to feel energetic and alive? Healthy eaters are satisfied eaters. Cookies and packaged foods leave you hungry and sluggish, real food leaves you feeling vibrant.

A s k Y o u r s e l f ( j o u r n a l e x e r c i s e )

Writing down how you feel in your kitchen can help you improve your health

Begin to see your kitchen as a food pharmacy. You might suffer from reflux, prediabetes or high blood pressure. Your kitchen is your first stop towards healing. Start seeing real food as powerful medicine.

Real food is unprocessed, has fewer than five ingredients (think a beautiful orange or whole grain quinoa) and rarely comes in a package or can.

N O T E S :

T H I N K A B O U T T H I S :

You are having a terrible day at work. You walk in to your house and go for the hidden candy bar. You stuff two large pieces in your mouth and feel better – for a moment. Afterwards you spend hours beating yourself up, trying to justify the candy. You weren’t even hungry.

A s k Y o u r s e l f ( j o u r n a l e x e r c i s e )

I have long discussions with many of my clients about ignoring hunger, only to overeat mindlessly hours later. From now on, we honor our hunger. Keep a journal for a few days and really cue into your hunger. Ask yourself “am I hungry?” Tune into the physical side of being hungry. If you are, then honor your hunger with food. If you are thinking of food but you truly are not feeling hungry, tap intowhat else is driving you to eat. Many times we eat when we are bored, angry, sad, lonely, or other emotional reasons. What can you do instead of using food to soothe you?

T H I N K A B O U T T H I S :

IYou are having a terrible day at work. You walk in to your house and go for the hidden candy bar. You stu� two large pieces in your mouth and feel better – for a moment. Afterwards you spend hours beating yourself up, trying to justify the candy. You weren’t even hungry.

A s k Y o u r s e l f ( j o u r n a l e x e r c i s e )

I have long discussions with many of my clients about ignoring hunger, only to overeat mindlessly hours later. From now on, we honor our hunger.

Keep a journal for a few days and really cue into your hunger. Ask yourself “am I hungry?” Tune into the physical side of being hungry. If you are, then honor your hunger with food. If you are thinking of food but you truly are not feeling hungry, tap into what else is driving you to eat. Many times we eat when we are bored, angry, sad, lonely, or other emotional reasons. What can you do instead of using food to soothe you?

R u l e # 7C r e at e A n I n n e r C i r c l e O f S u p p o r tYou shoulder a lot. You take on family,career, issues with kids, your health. Youworry about others, and on and on. We all need help at times and when it comes to losing weight this is especially important. Losing weight, getting healthy and keeping it that way takes work. Don’t be afraid to ask.

T H I N K A B O U T T H I S :

Have you ever had a time where you needed to lean on someone, or a group, for support? Studies have shown that when it comes to weight loss, going it alone is never as successful as being with people who offer encouragement. Your inner circle helps you brainstorm, keeps you accountable andoffers cheerleading and love.

A s k Y o u r s e l f ( j o u r n a l e x e r c i s e )

1. Who are your support people? Who has your back? You need these people more than ever now. Think about how they can be helpful to you right now.

2. You might not feel like you have much support, and you might even hit resistance from others. You will always have at least one hero, and that is you. Take a few minutes and write a letter from your future self, at your healthy goal weight. Whatwould she say to you? Keep this as a reminder that you are doing a fantastic job!

N O T E S :

T H I N K A B O U T T H I S :

Have you heard of the Cookie Diet? You know, the one where you get to eat cookies for breakfast and lunch and then a “sensible” dinner? Or what about Weight Watchers packaged meals and bars? It might sound good in the short term, but any diet that reduces your calorie intake will get you tolose weight. If you are going to lose weight, don’t you also want to feel energetic and alive? Healthy eaters are satisfied eaters. Cookies and packaged foods leave you hungry and sluggish, real food leaves you feeling vibrant.

A s k Y o u r s e l f ( j o u r n a l e x e r c i s e )

Writing down how you feel in your kitchen can help you improve your health

Begin to see your kitchen as a food pharmacy. You might suffer from reflux, prediabetes or high blood pressure. Your kitchen is your first stop towards healing. Start seeing real food as powerful medicine.

Real food is unprocessed, has fewer than five ingredients (think a beautiful orange or whole grain quinoa) and rarely comes in a package or can.

H e at h e r C a r e y, M S is a culinary nutritionist who helps women learn the tools and practical skillsto lose weight and gain vibrant health that are empowering and inspiring. Heather received her Master’s degree in Clinical Nutrition from New York University and is certified as a whole foods chef through the Natural Gourmet Institute For Food and Health. For more inspiration, recipes and how to work with Heather please visit her site at

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HEATHERCAREYMS

Fusing the Science of Nutrition with the Art of Healthy Eating

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