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Weight management is not only about pounds. It is also about how you see yourself and feel about your body.
You should learn to enjoy that feeling of physical and psychological improvement. That felling of empowerment you get when you manage your weight appropriately.
When you use the scale to monitor your weight loss progress, you probably always end up stressed. Yet, how much you actually weigh is a very debatable question.
Weight Loss and Fitness is the #1 New Year’s Resolution every year: To follow the last insane but miraculous, ineffective but famous, weight loss diet in the market to lose weight “fast”.
I just came back from Barcelona, Spain after a holiday break with my family in my country of origin. I usually don’t have much time to browse in the bookstores so the extra time after our flight was delayed on our way back was well spent.
I found new books about new miraculous diets and fitness programs, which gave me material to think during my 8 hour flight to New York.
Many people have approached me this year to try to convince me to create a new program more “commercial” and “catchy” than my original 32 Mondays Weight Management Program. But I am here to stay and maintain the ideas and principles of my method. After many years researching about weight loss management there is something I know for sure: there is no miraculous diet to lose weight.
32 Mondays Weight Management Program is the anti-diet. You didn’t gain weight overnight and you won’t be able to lose it in 5, 10 or even 60 days not gaining it back unless you learn the principles to manage your weight.
Contrary to what many people think, weight loss is not about willpower but about education. There is so much information about weight loss and weight loss management that it is very difficult to know what’s important and what’s not unless you are constantly following the new studies and keeping up to date with the scientific world.
You really need to learn how to lose weight: What, How Much and When to eat and exercise and How to maintain a healthy lifestyle.
The last miraculous diet will give you a temporary fix and you’ll go back to the old you as soon as you stop that diet. Trust and believe in yourself and invest in your education to change your eating habits towards a weight management friendly lifestyle that you’ll be able to maintain forever.
Some of my new clients get restless after the first 2 o 3 lessons because they don’t see an immediate weight loss result, even after I had advised them during the first lesson that it might occur. During the initial lessons you get the basis for the next ones. But for those that really believe in me and my method, after a few more weeks learning from my program, they start to see that not only they lose weight but that they gain vitality, energy and overall happiness.
Weight loss is a long term commitment with yourself and an educational process one step at a time to stay with you forever.
I am going to share with you a secret for you to succeed in whatever you do. This is how a successful habit change works:
• One New Habit = 85 % chance of success
• Two New Habits at the same time= 35 % chance of success
• Three New Habits at the same time = 10 % chance of success
Now. What do you think... should you implement all new changes at once, or should you keep applying new habits and incorporating them into your lifestyle one at a time?
And now, after this tip, go and water your New Year’s Resolution one drop at a time to maintain your resolution to lose weight for your entire life.
Eating too much sugar can cause weight gain and health problems including diabetes.
You need to understand how maintaining the right insulin levels are important to be able to get in control of your weight and health.
In this post, I am going to explain to you what insulin is, how it works and how it is related to weight management and your health, in a simple, easy and concise way. I will use the Piñata Party simile.
Are you already wondering how to keep your weight under control this Halloween?
Here are some tips that work much better than trying to go into a diet the day after.
Are you confused, overwhelmed and exhausted after trying to decide what and how to eat? I get it! With all the misleading information out there it gets hard... If you hate the idea of being hungry or killing yourself in the gym but you still want to make sure you are on the right path, this post is for you. You can learn what and how to eat in 3 easy steps.
These are three most powerful strategies of getting control of the way you eat:
1. Healthy Portion Sizes
2. Right Composition of Meals
3. Paying Attention to Glycemic Index & Glycemic Load
The problem is that we tend to use one or another according to what we know more about or what is easy for us to apply. But all these aspects related. How to eat is as important as what to eat, and both aspects are necessary, although some will resonate with you more than others, depending on your personal struggles.
But they all are related to each other, so you should pay attention to all of them.
Let’s see what those 3 strategies are and how can be apply them in real life!
I wish I had known how to curb cravings 30 years ago. It would have saved me from many years of suffering trying to manage my weight, and what's worst, many more years to come of researching and dealing with all the misinformation that is out there, trying to convince me of the wrong things or just making things too complicated.
If I had known back then that the huge bowls of ice cream loaded with sugary cereal would never fix my parents marriage, I would have saved many of my weight problems later on.
If I had had the resources to deal with my cravings for love... or at least I had known how to curb cravings for ice cream which I had every time I felt lonely and was alone, I would have struggled much less with my emotional wellbeing and the efforts to keep my weight under control for many years to come.
But it is what it is, and I always think that we are faced with the challenges that we need to solve so we can become better persons, most important, the person we are meant to be.
In my case, I like to think that my challenges were there to make me become a biologist and a nutrition specialist to be able to help others learn the right way to manage their weight.
Food cravings are one of the major struggles that most people face with. And it sounds hard to deal with, but once you learn what you need to know everything becomes clear!
Have you hear that a fitness tracker can help you achieve your fitness and wellness goals but you are confused about which is the right fitness tracker for you?
We are here to help…
Although there are certain concerns about the effectiveness of the fitness trackers and in fact I published a guest post about the topic: how well do fitness trackers work?, the truth is that many of you like the idea of owing and using one.
If you have decided that a fitness tracker is something that may help you accomplish your wellness goals, make sure that you chose the right one.
Here you have my last guest post: a fitness tracker’s buying guide that will help in you in making the right decision on what to choose.
Have you ever wondered why Americans are more overweight than people from other countries?
You might have guessed some of the reasons: huge portion sizes, little exercise, too much sugary foods, no mindful eating, stress, etc.
To me, however, there is one factor that plays a key role here: the American food manufacturing industry.
Not only the ingredients of the processed food are addictive, but they are also the worst thing you could eat in terms of your weight management.
Do you have trouble choosing the best breakfast?
Have heard that you need to eat breakfast but you can’t really have any?
What about what to eat for breakfast to lose weight?
Or maybe you want to know what are healthy breakfast options?
The problem is that there is so much information out there that it creates misconceptions and it can even get you very confused.
The truth is that breakfast is one of the topics that arise more questions. Finding out what is the best breakfast for each person is one of the things I help my students learn, understand and apply practically to their life.
The answers to all the questions you are having will help you find the solution to your dilemma about choosing the best breakfast you can have.
Let’s work on those questions and how to find and apply the solutions I’m proposing you.
How much time has passed since the last time you though that you "need help losing weight"?
And where are you right now? Are you still at the same place you were before? Scared that your health is deteriorating and your weight keeps going up? Have you done anything?
If you need motivation to lose weight you should find a method that you like, that arises your interests, and challenges your ideas and beliefs.
One of the main reasons I became a weight loss management coach was after seeing that most programs failed to motivate people enough for them to succeed in following those programs.
I wrote an article about this topic that has been publish in the blog www.learnevolveandthrive.com. You can read it here: Do you need motivation to lose weight?: How to get motivated when you don't feel like it.
Snacking is tricky, but healthy quick snacks are necessary to maintain your sugar levels and metabolism in equilibrium.
On one hand, you can’t be eating all day, and you need to wait three or four hours between meals. On the other, you don’t want to wait more than three to four hours or you’ll get too hungry and overeat, and your metabolism will go crazy assimilating all that food. Therefore, ideally you should eat a healthy quick snack between your main meals so you can maintain the no-more/no-less rule of three to four hours between meals.
Let’s see how can you accomplish it.
In previous posts I explained to you about the right combination of foods and food cravings, and you learned that you need to rest three to four hours between meals to let your metabolism do its work, but no more than that to avoid cravings that will lead you to overeat or to eat inappropriate foods.
Another good reason to follow the three-to-four-hour rule is the demonstrated link between low glucose levels and lack of self-control. If you maintain stable glucose levels during the day, you will be able to make better choices. Healthy quick snacks can help you maintain those blood glucose levels stable.
Healthy “on the go” snacks, are snacks that are easy to carry everywhere you might need them and are low in sugar and low on the Glycemic Index (GI) and Glycemic Load (GL). If you don’t know yet about those two concepts or they are still confusing to you, you can learn all you need to know in my FREE Online Course: Are Beans Fattening?.
A good example of healthy on the go snacks is a serving of nuts—toasted, not fried—and no sugar, honey, or chocolate coverings. Depending on the size of the nut, one serving is between ten and twenty nuts, which is around 165–185 calories. Also, you should try to control your salt intake, so choose unsalted snacks.
One thing about nuts, though: They are so yummy and easy to eat that it is very difficult to stop and to know when enough is enough. Try to get a prepackaged bag of nuts or pack your own following the recommended serving sizes. Don’t carry more than one serving with you. If you are still confused about the healthy serving sizes you can watch my video here.
One of the questions my students ask me more often is if beans are fattening. And since people are so confused about the value of calories for weight management and there are many misconceptions about food, including beans, I always end with a long explanation to help them understand the answer.
One of the most important aspects, before you can learn how to be in control of your weight, is to understand the concepts of Glycemic Index (GI) and Glycemic Load (GL), how they affect your sugar levels and insulin peaks and therefore how "fattening" a food or even a meal is.
That can be quite a complex subject and to help you understand it I have created a FREE Online Course to specifically learn about GI & GL. Since I use beans as an example to understand how GI & GL can help you understand whether a food is fattening or not, I have called the course: Are beans fattening?
By understanding how GI & GL work, you'll be able not only to answer the question "Are beans fattening?", but to determine it for any other food.
Jump in and enroll your FREE Online Course Are Beans Fattening? here.
What if I told you that knowing glycemic index and glycemic load of your food is more important than counting calories?
Let me show you how to maintain low and steady blood glucose levels without making a huge impact on your insulin level.
Eat to lose weight with this great FREE guide to glycemic index and glycemic load.
You still naively believe that there is a magic solution that will help you lose weight fast and with no effort, and are looking for a short check list or simple instructions to help you with it.
You are smart enough to understand that managing your weight requires perseverance, and want to understand how things work instead of looking for plain instructions.
32 MONDAYS® Arantxa Mateo, Trained Biologist, Nutrition Specialist & Weight Management Mentor | Westport, CT, USA, 06880 firstname.lastname@example.org | Office: 203-3495336 | Cell: 203 451 9355
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