Last Updated on January 27, 2019

Here are 5 Simple Things You Must Do to Lose Weight and Stay Sane!

Diets, by their very nature, are doomed to fail. That’s because when we “go on” a diet, we also plan to “come off” that diet one day.

We assume that once we reach our ideal weight, we’ll be able to go back to how we were eating before – which didn’t work in the first place!


The diet industry is one of the largest industries in the world. Just go to any bookstore and check out how many books there are in the diet and weight loss area.

And there are so many crazy programs out there – the Celery Diet, the Peanut Butter Diet, even a Cookie Diet. If diets truly worked, we’d all be fit, happy, and at our ideal weight, as there is no shortage of diets!

Why diets don't work
Diets are nothing more than a quick fix solution to a long-term challenge. So the key is to look at eating, health, and wellness as a lifestyle, not a short-term fix.

Action Step #1 Promise yourself you won’t “diet” again. Look for programs that are focused on health as a lifestyle and educate you on how to easily incorporate wellness into your daily life.

Questions To Inspire Action:

  • Are you eating in a way that promotes your health, gives you energy and keeps you at your ideal weight?
  • How many diets have you tried, and how many of them have worked over the long haul?
  • Are you conscious of enjoying your food, and not depriving yourself?
  • Do you have more than 10lbs to lose but do it in a way that is healthy and sustainable?


When you forget to eat breakfast or you skip a meal because you’re too busy, your body goes into starvation mode.

Your metabolism slows, your blood sugar plummets, and that sets off a cascade of hormones in your body that causes you to store fat. Eventually, you’ll feel so hungry and dizzy/lightheaded that you’ll eat ANYTHING, and it probably won’t be very nutritious.

what happens when you skip lunch

One of the most important keys to sustainable weight loss, health, and energy is keeping your hormones and blood sugar stable.

When you eat every 3 to 4 hours, your blood sugar never gets too high or too low. This keeps your metabolism humming and tames those unhealthy cravings for sweets and salt.

Of course, when it comes to blood sugar and a healthy weight, what you eat is just as important as how often you eat.

Skip the “high glycemic” foods that cause your blood sugar to spike, like white bread, sugar, fruit juices, and processed carbohydrates.

Instead, choose lots of lean proteins, healthy fats, and “low glycemic” veggies, fruits, and sprouted organic whole grains when you’re planning your meals.

Your blood sugar will love you, and so will your body. Did you know that studies have shown that folks who eat a “high-glycemic” breakfast consume up to 80% more calories during the day than those who start the morning with a “low glycemic” meal?

Action Step #2 Make it a priority to keep your blood sugar even throughout the day. Eat 4 to 5 small meals per day, beginning with a healthy, low-glycemic breakfast.

Questions to Inspire Action

  • Do you eat every 3-4 hours?
  • Do you eat breakfast every morning? If so, do you know if it’s low glycemic or high glycemic?
  • Do you know which are the healthiest things to include in every meal and snack?
  • Do you keep healthy snacks in your car, gym bag, and purse?


In the 90s, we removed fat from our diets and loaded up on high-glycemic carbs instead. Remember the fat-free bagels, cream cheese, ice cream, and cookies?

In the 2000s, we got hooked on the Atkins Diet, welcomed fat (including the unhealthy fats) back into our diets, and then removed all the carbs, even fruits, and vegetables.

I’m sure at some point we’ll remove protein or something else, but for now, we seem to have gotten to the point where we know we shouldn’t remove whole food groups from our daily diets. Note: Sugar is NOT a whole food group. 🙂

One of the keys to vibrant health and ideal weight is supplying your body with the proper — and complete — nutrition it needs for the cells to perform and regenerate correctly.

Your cells need nutrients from all of the major food groups – low glycemic carbohydrates, clean proteins, and essential fatty acids.

If you remove any of these macronutrients from your diet, your cells can’t do their job. When your cells can’t do their job your metabolism slows.  This makes your cells freak out and they send a signal to your brain trying to get you to eat, so your body will get the nutrients it needs.

Often times, you’ll get ravenously hungry and tend to overeat because you’re not supplying your body with the nutrition it needs.  (Take my free metabolic analysis to learn more.)

It’s a sad fact today that you can be overfed and malnourished at the same time.

Action Step #3 Don’t be swayed by fad diets or programs that remove whole food groups. Know your options for low glycemic carbs, healthy proteins, and good fats, and how to easily combine them.

Questions to Inspire Action

  • Do you include a low-glycemic carb, healthy protein, and good fat in every meal and snack?
  • Do you know lots of options for the above so you don’t get bored?
  • Do you know how to combine these foods easily so you can make quick and tasty meals every day?
  • Do you understand how good fats actually help you stay slim?


Remember when you climbed trees, jumped rope, and ran for miles just because it was fun? Back then, it was how we played; now we call it exercise, and the fun is gone. We all know that exercise is important to our health.

It helps us manage stress, keeps us feeling and looking younger, improves our ability to recover from illness, and even releases “happy hormones” that can keep us from relying on food to feel good. The problem is that exercise can feel like work.

That simply means you haven’t found the right exercise yet.  (For tips on how to actually enjoy exercise, click here.)

Action Step #4 Find something active you love to do, and do it often!

If you hate running, for goodness sake don’t run! Find something you love doing. For me, it’s dance, step classes, yoga, and weight training with fun music.

Even just briskly walking outside for 30 minutes after dinner can positively affect your overall health & wellbeing.

In addition, mix it up! A fit woman’s body thrives on 4 days of cardio, 4 days of weight training, 1 day of mind-body movement, and 1 day off.

Don’t be afraid of weight or resistance training. You need it to maintain muscle mass and bone density and increase metabolism as you get older.

Weights won’t bulk you up (unless you’re on steroids), and you can get a personal trainer to show you the ropes or take a weight lifting fitness class at your gym.

Questions to Inspire Action:

  • Do you schedule your exercise in your day planner each week and make it non-negotiable?
  • Do you spend time outside moving your body and connecting with nature?
  • Do have a workout buddy to help keep you accountable?
  • Do you have a coach or program that can help you with all of the above?

If not, you can always try any of my dozens of free workouts.  Here’s a collection of workouts for you to try.  They really work, if you do.


I teach all of my clients the triad of health — proper supplementation, low glycemic eating, and exercise. When you’re not doing all three (or you let one slip over time), your health and immune system suffer.

Taking a high-quality supplement is the SINGLE EASIEST thing you can do to improve your health today (and for the future).

A high-quality multi-vitamin feeds your cells the micronutrients they need (vitamins, minerals, and antioxidants) to keep your heart pumping, renew your skin, build your muscles, and maintain a healthy digestive system.

A pure fish oil supplement feeds your brain, your hair, and your skin; it also makes it easier for your cells to take in the vitamins and minerals they need and release the toxins they don’t need. When you take care of your cells, your cells will take beautiful care of your body.

Action Step #5 Do your research and take the best supplements you can find.

(Hint: Don’t buy your vitamins at the same place where you can buy razor blades.)

Never sell your health to the lowest bidder. Most ‘diet’ and ‘fat loss’ supplements have toxins, hijack your hormones, and can burn out your adrenals.

You can buy Vitamin C on the commodities market for $40 a bushel or $400 a bushel. Guess where the cheaper multi-vitamin companies get their ingredients?

The little extra money you’ll spend on high-quality supplements is nothing compared to the health care costs you’ll incur for not taking care of your body… and you get the added benefit of increased energy, better skin, and stronger immune health today. Stop running on a nutrient deficiency and start feeling and looking great.

Questions to Inspire Action

  • Do you take a high-quality multivitamin twice a day, every day, religiously?
  • Do you know how to choose a high-quality multi-vitamin?
  • Do you believe without a doubt that a high-quality multi-vitamin and fish oil can support your health, energy, immune health, skin, hair and anti-aging?

If not, I’d recommend taking my Free Supplement Training.  I’ll tell you everything you need to know about Supplements.  You can register for the Supplement training here.

Are you ready to make a HUGE shift in your overall health & wellbeing in a non-diety, healthy kind of way?

If so, I’d recommend going to Rehab.

Rehab is 21 days of healthy detoxing (with NO starvation), nutrition, the yummiest foods, education, coaching, recipes, videos, and fun! It’s everything I’ve learned, lived and coached my clients on – and it works.

Click here to learn more about the 21-day Rehab program & register.

You’ll detox your body and let the weight fall off easily and naturally as you learn how to keep your blood sugar stable throughout the day. You’ll achieve your ideal weight and finally kick the carb and sugar cravings for good. You’ll learn how to eat and exercise for a slimmer waistline, better skin, more energy and a happier, more vibrant you.

Best of all, this will become a lifestyle… a way of being that you’ll be able to do for your whole life, and want to because you feel so good!

If you’re looking for a program that will help you feel better than ever, I encourage you to join Rehab. You’ll be so glad you did – that’s my promise to you!

Click here to check out what these other beauties have to say about Rehab – reading what other people are saying will help you determine if this program is right for you.

To your ultimate success and happiness.

Hugs : )

Your Coach and Biggest Cheerleader,


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