Enjoying Ice Cream While Losing Weight? YES!

Let me be honest, I could not live a weight loss lifestyle if I could not enjoy ice cream! I am not talking about an occasional scoop of ice cream one time a month. I am talking about the reality that I could eat ice cream every day and still be losing weight!

Diets often demand that you deprive yourself of those foods which give you pleasure. The first three letters of “Diet” spell “DIE” because the idea of a diet is you have eat things you don’t like or you can not enjoy food that brings you pleasure like ice cream. For that reason, so many people lose weight on a diet, but they cannot sustain that weight loss because the diet is not practical, sustainable or, at worst, not healthy.

We have research common ice creams which you can find in your grocery store. We have rated these ice creams in terms of the best impact carb to protein ratios and calories per serving. We have also included recommended portion sizes.

Click Here for Your Free Ice Cream Download

One question you may have is: How do they make these ice creams taste good without the fat storage effects of regular ice cream? In the case of most of these ice creams, they sweeten the products with sugar alcohol. Sugar alcohol is an organic compound derived from sugars. The reason sugar alcohols are better than sugar is they have less effect on your blood sugar level and don’t cause a rapid blood sugar spike leading to fat storage. You can tell if a product uses sugar alcohols by looking for ingredients with the “itol” ending. In some cases, excessive consumption of sugar may result in gastric distress. Most of the ice creams use the sugar alcohols Sorbitol, Maltitol or Erythritol.

Another way many of these ice creams are sweetened is with sucralose-which commercially known as Splenda^©. Unlike sugar alcohols, sucralose has no dietary energy because the majority of it is not digested by the body; hence it passes through the body.  Sucralose has been subjected to extensive short-term and long-term studies in both animals and humans and has been shown be safe and is approved for use in over 100 countries. However, if you are concerned about the consumption of artificial sweeteners, there are a couple ice cream options for you which do not use artificial sweeteners like Sucralose.

Please note that simply eating these ice creams are not the key to weight loss. Effective, long-term, sustainable weight loss is a lifestyle of healthy choices throughout the day. However, it is good to know that those choices can include ice cream!

Click Here for Your Free Ice Cream Download

4 Tips to Motivate you to Start Losing Weight

We have all been there.  You look in the mirror and see the muffin top or the spare tire around your
waist or maybe you went to your doctor and your blood pressure or cholesterol was elevated.  You decide you need to start living a healthier lifestyle and you are going to start next week or after the holidays.

We have a huge buffet of excuses to choose.  You may not like this, but the big ugly truth is that there is NEVER a perfect, convenient time to start getting healthy and losing weight.  But wait!  Don’t throw in the towel and scarf down the pizza because here are some tips to help you get started on your weight loss journey right now!

Tip 1:  Decide WHY you want to lose weight.

You must have a clear reason why you want to lose the weight and get healthier.  Do you want to lower your cholesterol?  Do you want to have more energy?  Do you want to have confidence to participate family photos?  Whatever your reason is, it must be clear to you and you need to WRITE IT DOWN.  You can put it on your mirror, your refrigerator, your closet door or wherever you will see it every day. 

Tip 2:  Turn OFF the negativity.

Stop telling yourself, “I can’t do this” or “my metabolism is just slow” or “I just can’t eat any of the good stuff anymore”.  Get out of your woes me mentality and realize that we can’t eat whatever we want, be sedentary and expect to be at a healthy weight and feel full of energy.  Replace your negative thoughts with positive ones such as, “I CAN do this” or “If I exercise and build some muscle my metabolism will speed up” or “I have so many options of great tasting food I can eat”.

Tip 3:  Set up a REWARD system.

Set up some short term goals and some long term goals and then reward yourself when you reach them.  Be sure that you are not using food as a reward.  Pick something you like and reward yourself with that.  You can reward yourself with a massage, a new outfit, an afternoon with a good friend, or playing with your dog.  It doesn’t have to cost anything just something that makes you smile and feel good and that you enjoy.

Tip 4:  Keep it FRESH and FUN!

Try new recipes, experiment with new spices, keep it exciting.  Try a new way of exercising.  If you have been walking, maybe go for a bike ride or go for a swim.  It is easy to get in a rut and everything from what you eat to your activities just become a chore.

Now you have the tools you need to get started on a healthier lifestyle.  Please leave us a comment and let us know if you are ready to start using these tips today!

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Meal Options at Wendy's that Won't Hurt Your Weight Loss

Several years ago, before I lost my weight, I loved to stop at Wendy's and get a double cheeseburger, medium fry, small frosty and a diet coke! According to Wendy's website, that meal was as follows:

Item	Calories	Fat	Carbs	Protein
Dave's Double	790	51g	35g	48g
Medium Fries	420	19g	56g	6g
Small Frosty	340	9g	56g	9g
Total	1,550	79g (e.g., 711 calories/fat)	147g (e.g., 588 calories/carbs)	63g (e.g., 252 calories/protein)

I was in a major fat storage mode after eating that one meal.

Click Here to Download Your Wendy's Cheat Sheet

Many people argue that fast food should be avoid, but for most of us (me included) sometimes we have to stop at a fast food restaurant. However, eating at a fast food restaurant does not have to mean weight gain (nor does it mean you can eat only salads). 

I have combed through the menu at Wendy's looking for items that won't result in fat storage. Knowledge is power and knowing some basic "go to" foods at your favorite fast food restaurants can help you beat the Diet Demon. (See my other blog on ideas at McDonald's for more information and tips on eating fast food.)

Use this pocket guide as a tool to enable yourself to make better choices at Wendy's. Of course, your other meals also have to be great fat-burners. At Achieve Weight Loss we educate you how to make your food work for you.

Click Here to Download Your Wendy's Cheat Sheet

Weight Loss and Milk + Free Download

Years prior to losing my weight, I made a switch to skim milk because I thought it was healthier for me. After all, it was fat free and if I could eliminate as much fat as possible from my diet, I'd start losing the weight. However, switching to skim milk did not solve my problems with an increasing waist line.

In this brief article, I want to share why milk can be a real problem for those losing weight and I want you to know that there are solutions.

CLICK HERE for our MILK Recommendations

From a weight loss perspective, milk can be a real problem. Consider these concerns:

1. Milk contains natural sugar (Lactose). Fortunately, milk does not contain added sugar, but one cup of milk contains 14 grams of sugar. Although it is argued that Lactose does not cause the same degree of insulin response as glucose, the reality is that milk does cause an insulin response in the body. Since insulin (we call it the "Fat Truck") is the main fat storage hormone in your body, you can be putting yourself in a fat storage mode-even with skim milk! Fortunately, there are better alternatives!

2. Milk is not calorie free. Since fat is the most calorie dense of the macronutrients (fat, protein and carbohydrates), removing the fat (e.g., skim milk) results in lower calories. However, one cup of skim milk still has about 90 calories. While that is not horrible, their are better alternatives.

3. Milk is often paired with cereal. This is a big problem because most cereals are loaded with sugar and starch. When you add the additional sugars from the milk to the cereal's sugars, the Fat Truck is in full swing-even if the cereal has whole grains and protein!

What about Almond milk?

Almond milk is great in some aspects:

• Low Calorie
• Lactose free
• Lower fat (less than 3 grams of fat in most brands)
• Very low carb

However, from a fat-burning perspective, most almond milks have little or no fire power (e.g., protein). I do not recommend using most almond milks in cereal. They may be used as a base for protein drinks and in recipes (provided the milk is not being used as a source of protein in the recipe). The good news is that there is now an almond milk which does work with cereals and I do recommend! Check out the free download to learn more.

CLICK HERE for our MILK Recommendations

Milk and Weight Loss?

Can you drink milk and lose weight ? Yes! However, you need to be careful because the Diet Demon lurks in the milk isle. Here are some milk and milk-like products you need to avoid in weight loss mode because they can easily put you into a fat storage mode:

1. Rice Milk
2. Coconut Milk
3. Skim Milk
4. Sweetened "Almond" Milk

Conclusion

Since I started my weight loss journey in 2011, many new and better milks have come on the market. These milks work great in a sustainable weight loss lifestyle. In addition, they range from organic, plant-based to cow's milk so you can choose the type of milk based on your preference. Bottom line, a sustainable weight loss lifestyle can include milk!

Straight Talk about Weight Loss + Evaluation Tool Download

In January many are going to be looking to lose holiday weight. I know the feeling. At one time I had lost over 10 lbs on a weight loss program. I was excited about my progress until the holidays hit. The weight gain started with Thanksgiving, continued with various Christmas parties and Christmas day events; it continued with New Year's celebrations and then my birthday. Before I knew it, I had gained back my 10 lbs and then some. I was deflated and frustrated with myself. I was ready to quit.

Of course, weight loss companies, fitness trainers and supplement companies know that there are hundreds of thousands (if not millions) of people who feel the way I did after the holidays and they are ready for you. Honestly, my company, Achieve Weight Loss, is also in that mix of those who are anticipating the new year.

As you evaluate what to do to help you lose the holiday weight, let me give you a few questions to use to help you determine what is best for you.

1. Can I Sustain this Way of Life?
There are plenty of weight loss programs from which you can choose from and be successful in doing. Every weight loss program, product, fitness trainer, etc. has corresponding success stories and Achieve Weight Loss is no different.

The question you must ask yourself is: Can I live on this product, supplement, program, routine, etc. for the rest of my life? Yes, all those various options will result in weight loss-some will produce rapid weight loss, others will produce slower weight loss, but at the end of the day, you have determine if this is a way you can live for the rest of your life.

CLICK HERE to Download Your Evaluation Tool 

2. Is this Healthy?

Many diets deprive you of a macro nutrient in order to produce rapid weight loss. You will lose weight (often quickly on these programs) but at the expense of your long-term health. In many cases you will experience significant muscle loss as part of your weight loss. When it comes to programs based on a product, you need to evaluate the side effects of these products. Note also, that weight loss supplements and dietary products are not required to seek FDA approved. With that in mind, be sure to check out the background of the companies which manufacture these products. Some are legitimate while others are not. Click Here to read more.

3. Is this Affordable?
The price range for weight loss programs varies. Programs with pre-packaged foods, supplements, etc. cost several hundreds of dollars a month. In addition, you have to make additional purchases to supplement the pre-packaged foods. Supplement based programs also cost several hundreds of dollars and they too also require additional purchases as part of their diet. 

You will lose weight on these programs! Ask yourself this question: Can I afford to do this long-term. Realistic, sustainable and healthy weight loss is about 10 lbs a month. So if you want to lost 40 lbs you may be on the program for 3-4 months. Look at the program long term. For example: How much will losing that 40 lbs cost you on _________ program? 

4. Is this Educating Me?
Education is power! You will lose weight on whatever weight loss program or fitness regiment you choose. The questions you must ask are: 

1. Am I learning anything?
2. Is what I am learning applicable in the real world?
3. Am I being equipped to make my own choices outside of this program? 

Whichever program you choose is up to you, but make sure it is a program that educates you about food in your grocery store and not just about their products. 

5. Does these People Care about Me?
Weight loss is a multi-billion dollar business. Unfortunately, many companies are driven by one thing: profit. To be honest, companies have to make a profit to stay in business: Achieve Weight Loss has to make a profit to stay in business; we have to pay bills and eat too! 

Businesses have to make a profit! So, how do you determine if profit is the main motivator or simply the result of the company's motivation. Here are a few questions to ask in making that determination: 

1. Is the company's weight loss program built only on a product?
2. Does the company provide value beyond their product or program?
3. Is the company willing to work with you (e.g., are their flexible?)
4. Does the company offer a refund policy?
5. What are others saying about the company?
6. Is the company constantly pushing you to purchase their product?
7. Is this program endorsed by medical professionals and, if it is, are these local medical professionals who have experienced the program or are these paid endorsements?
8. Does the company set you up for success beyond their program or product? 

Hopefully, this article has provided you with some effective ways to make informed decisions. Whichever route you choose is up to you. To help you guide you in your decision, I have included a free Evaluation Tool you can print off. Use this cheat sheet as you are researching various programs for losing weight. 

I want you to succeed in your weight loss! So, I have included links at the bottom of this article to some of most popular weight loss programs in the country. Use your Evaluation Tool as you go through their website to determine which program is right for you. 

CLICK HERE to Download Your Evaluation Tool

Achieve Weight Loss

Weight Watchers
HMR Diet
Biggest Loser Diet
Jenny Craig
Dash Diet
TLC Diet
Ornish Diet

Have a Healthy Day!

Jim

5 Reasons Most People Fail at Losing Weight and How You Can Succeed

Since you are reading this blog, you may be one of the millions of individuals who has resolved to lose weight this year. Congratulations! If you will follow through on your New Year's resolution you can likely expect the following benefits:

• Weight Loss
• Reduced or elimination of medications
• Greater mobility
• More energy
• Improved self-esteem/confidence
• ...and the list goes on!

Check our Success Stories

Notice I said "If you will follow through on your New Year's resolution" to lose weight you can expect these things. The sad reality is that most people will quit within a day or week of making the resolution. Here are a few reasons I think most will quit and what you can do to be success

Reason #1: I can exercise myself into weight loss

I used to think that way. I enrolled in martial arts classes and eventually received two black belts--but I was still 35 pounds overweight! I was in shape, but overweight! It wasn't until I changed my nutrition that the weight came off. Exercise is great and I highly recommend it, but it is the worst way to try to lose weight! It is for that reason that most people quit within a few days or weeks of the New Year.

Solution: Exercise but focus primarily on your nutrition.

CLICK HERE & Download the 5 Weight Loss Rookie Mistakes!

Reason #2: I have to deprive myself of good tasting food

The first three letters of the word "Diet" is "DIE"! Many people think that to lose weight they have to eat food with names they cannot pronounce, that tastes like cardboard or is boring. Who wants to live that way?! I haven't lived this lifestyle for almost 5 years eating exotic, bland or boring food! You can still eat eclairs as part of your lifestyle and lose weight!

Solution: Educate yourself about the tons of food options which will satisfy your cravings without causing you to store fat!

Reason #3: Sustainable Weight Loss is not possible

Have you had the experience of losing your weight and then regaining it? I have. Why does that happen. First, many people lose weight on an unsustainable diet plan. Once they get off the plan, they gain back the weight. Second, many people lose weight without understand how their program worked. They start making assumptions and the weight starts coming back because they were never educated about real food. Third, they never developed a weight loss lifestyle mindset. They may have learned nutritional information, but they never dealt with their mindset about food. 

 Solution: Develop a weight loss mindset coupled with knowledge about food. 

Reason #4: I live a fast-paced life

Who doesn't? Most of us live a fast-paced lifestyle complete with travel, kids, jobs, etc. People think that they cannot make fast food work for them, but they can! People think that they cannot eat health on the go, but they can!

Solution: Educate yourself about fast food options!

CLICK HERE to Download Your McDonald's Cheat Sheet

Reason #5: I have to cook for too many people

I hear this one a lot. Yet, the reality is that your meals are going to have a protein and it is most likely going to be in one of the three protein categories we teach. You are going to have some sort of vegetable and/or fruit and they are going to be in one of the three carbohydrate categories. Yes, you may not be able to eat everything you fix for the kids, but you can eat the majority of it and still lose weight. 

How to Make McDonald's Work for You

You know the drill: you are running from place to place and you don't have time to go home and fix something to eat. As you drive down the road, you see the "Golden Arches" of McDonald's gleaming in the sunlight. Your children suddenly start complaining they are hungry and want to go to McDonald's. (I am sure that their Happy Meal with its prizes is also a factor in your kid's decision!)

You let out a sigh of resignation as you see your "diet" plan once again put on hiatus.

Don't be discouraged! A trip to McDonald's need not derail you! Believe it or not, there are plenty of options which you can eat at McDonald's that will not move you away from your weight loss goal! However, there are a few landmines you need to know about before you venture into the Golden Arches.

CLICK HERE to Download Your McDonald's Cheat Sheet

At Achieve Weight Loss we stress that knowledge is power, so let me arm you with some knowledge about what to avoid, what you can eat, and some simple tricks you can use to keep you in a fat-burning mode. Let's start with what you need to avoid.

#1: Avoid the Bun!
The typical bun at McDonald's contains 150 calories! In addition, the bun has only 1 gram of fiber, a whopping 5 grams of sugar, and about 23 grams of starches. This bun will immediately cause your body to go into a fat storage mode! Who wants to eat a hamburger without the bun? No me! In our free download, we give you a trick to get around this dilemma (and no, it is not wrapping the meat in lettuce-that's still not a hamburger!)

#2: Avoid the Fries!
Even a small serving of McDonald's fries contains over 220 calories! They also contain 23 grams of starches which will convert to blood sugar upon digestion once again triggering fat storage. You would have to walk for over an hour just to burn off the small McDonald's fries!

#3: Avoid the Regular Soft Drinks
This should be a no-brainer! These Diet Demon Delights are loaded with enough sugar to cause insulin to run out your nose! You trigger fat storage every time you consume these gut-busters!

#4: Be Careful with the Salad Dressing
Say after me: "Salads are not automatically healthy!" Salad dressings can be loaded with fat and sugar and can destroy the health benefits of the vegetables in the salad (Okay, so you will get some vitamins and minerals out of it, but you are still storing fat with your salad!). Be of good courage, there are some salad dressings at McDonald's which you can enjoy without destroying your salad. We list those in the download.

#5: Avoid Super Sizing
Portions have grown over the years. What used to be standard in 1955 is now the small size today and even the small sizes today are slightly bigger than the standard size fifty years ago! The temptation to upgrade for a few cents more is tempting, but the weight gain (and the feeling that comes with it) is not worth it.

Can you eat at McDonald's and still burn fat? Yes! You don't have to avoid an occasional trip to McDonald's! (In the interest of full-disclosure, I occasionally eat at McDonald's because I do like the taste of their hamburgers.)

Recently, at Achieve Weight Loss we taught a class about our best menu picks of 4 fast food restaurants. I have put together a quick-reference sheet with menu choices at McDonald's that you can enjoy and still stay in fat-burn mode. I have also included some tricks that can help you make your food work for you at McDonald's (including hamburgers!).

Have a Healthy Day!

Jim
Founder of Achieve Weight Loss

CLICK HERE to Download Your McDonald's Cheat Sheet