If you’re feeling depressed or stressed then studies show that you’re probably going to overeat. And when you gain weight from overeating you’ll end up feeling more depressed and stressed.

How is this vicious cycle broken?

With a consistent and challenging exercise routine.

We are two weeks into the New Year – how are you doing with your resolutions? If you didn’t make any resolutions this year, consider taking the time to commit to one small healthy change. Here are some suggestions:

• Don’t eat after 7pm.
• Drink a healthy protein shake for breakfast.
• Cut out that daily sugary snack.
• Exercise a minimum of 4 days each week.
• Join one of my exercise programs.

At every snack break, you have a choice to make. Will it be the leftover holiday candy, chips, and soda? Or will it be a nutritious and delicious portion of food to give you the energy, calories, and the goodness you need to make it through your day? Make the right decision and become leaner and healthier.

So you’ve decided to ditch your old eating habits and to embrace a new diet of lean proteins and lots of veggies. You know that your new eating strategy will lead to many pounds lost…but you can’t get your old favorite foods out of your mind.

Watch out!

When you spend time dwelling on the burgers and pizzas that you loved, you’re setting yourself up for a relapse.

The best way to stick with your new healthy eating habits is to focus on all the new foods that you now enjoy. Get a new cookbook or visit websites that present new and tasty ways to prepare healthy food.

Find new favorite foods to love – foods that are healthy and guilt free.

See How to Survive Halloween Without Gaining Fat.

This year stop and think. Do you really want to eat candy and put on a few pounds?

I didn’t think so.

What do you do with the leftover candy?  Save the receipt.  Open only one bag at a time.  Return the rest.  Easy.

Leftover open bags.  The trash can loves candy more that you.  Give it a treat.

Feed Me Candy.

Mark Sisson (see Caveman Fat Loss), and other caveman diet experts, believe that grains contain a protein that is unfamiliar to our biology, making it inappropriate for human consumption. This flies in the face of everything we have been taught about the essential need for whole grains as a staple in our modern diet.

My advice: Do what a true caveman would do – decide for yourself. Take a week away from grains and see how you feel. If you are losing weight and gaining energy then stick with it.

What is your goal?

Why do you want to get into great shape?

Take a minute or so to really uncover the reason why you want to lose the weight. Don’t say something vague like you want to ‘Be thinner’ or ‘Look more attractive.’ Dig deeper – there is a very specific motivator in your life, you simply need to uncover it.

Here are some possible motivators…

• I want to have more energy to keep up with the kids or grand kids.
• I want to improve my health through weight loss to extend and improve my life.
• I want to lose 15 pounds before my vacation so I can rock that two piece.
• I want to restore my confidence to wear sleeveless shirts.
• I want to regain my figure to impress and attract my significant other.

Establish a weekly “Cheat Day” where you allow yourself a taste of all your favorite indulgences.

It’s OK to cheat once a week – just indulge with control, and stick with your clean eating habits on all other days.

Is a whole “Cheat Day” keeping/making you fat?  Stick to just a “Cheat Meal” once every 5 – 7 days