Two week update:
Lost 6 pounds
Lost 1 inch off my chest
Lost 1/2 inch off belly
Lost 1/4 inch off waist

Getting up and going to the gym is getting easier, I look forward to it more, because I can already see results.

My clothes are fitting better and my energy is increasing daily. I am in a “healthy” routine and am enjoying the progress day by day. The great thing about a routine is, after it is established, it is automatic! You don’t have to think about it.

I know it is important to keep track of what I am eating and what kind of workouts I am doing, so this week I started a Twitter account to track all of my meals and workouts. This has increased the accountability (again) and at the same time has created a network of supportive people. So, not only am I using it to track my progress, but I am also getting support. Support is an important vehicle as you continue on your mission for fat-loss.

In 2 short weeks I have improved my body and created a network of like minded individuals. I am ready for the weeks to come!

There are many ways to create incentives to reach your specific Goals, in weight loss as well as any area of your life.

One of my favorites is to wear a Goal Band. A Goal Band is a colored wristband you wear and do not take off until you achieve your Goal. It serves as a constant reminder to you and the people around you that you are striving towards a desired result.

Tim is harnessing the power of a Goal Band, but he has taken creative incentives a step further with his ‘weight loss beard.’

Tim does not want a beard. He doesn’t like it.

So to give himself a little extra incentive, he made a personal (and very public) commitment:

“I will not shave my beard or get a haircut until I am under 220 pounds.”

He created something that is uncomfortable and made it fun. When he reaches one of his smaller Goals of weighing under 220, he gets to celebrate by shaving off the beard as a reward!

It is important to recognize the smaller Goals and victories, that when accumulated, add up to the ultimate vision you are trying to achieve.

What creative incentives can you come up with to motivate yourself?

Let us know!

Jill and Tim

Changes in Body Shape Demonstrates Protein’s Effects!
Increasing protein in the diet can show measurable results on the body according to a 2003 study by the European Congress on Obesity in Finland. Researchers studied two groups, one that followed a moderately restricted diet, while the other followed a diet similar in calories but higher in protein content. Those following the high-protein diet experienced an average .47 inch loss around the waist, while the control group gained slightly. Also, those on the high-protein diet reported higher feelings of satiety. Researchers concluded that additional protein intake may contribute to storage of fat-free mass and may result in improved weight maintenance.

Recognition of Protein-Rich Diet Grows!
A study released by the University of Pennsylvania School of Medicine and reported in the New England Journal of Medicine suggests that diets higher in protein may be even more effective than initially thought. The study tracked the weight loss of 132 severely obese people, half of whom ate a standard low-fat, low-calorie diet while the other half ate a low-carbohydrate, higher-protein diet. The end result: After six months, the people on the low-fat, low-calorie diet lost approximately four pounds, while those in the low-carb, high protein group lost an average of 13 pounds!

Soy-Based Meal Replacements Demonstrate Weight-Loss Success…
Soy-based meal replacements can effectively battle obesity, according to researchers at the University of Alabama. One hundred obese individuals participated in a 12-week clinical trial, during which participants were divided into two dieting groups. One group used soy-based meal replacements to lose weight, while the other attempted to lose weight without using the meal replacements. Of the 74 people who finished the study, those who used the soy based meal replacements lost significantly more weight and had a greater-than-usual improvement in their LDL cholesterol level for the amount of weight lost.

Increased Protein Sustains Weight Maintenance…
Increasing protein in your diet may improve weight maintenance, according to the study in the International Journal of Obesity. Researchers studied nearly 150 moderately obese men and women who followed the same low-carbohydrate diet for 30 days, then followed separate diets for a 90-day maintenance period. During the 90 days, one group received 1.7 ounces of supplemental protein, while the other did not. Following the weight-maintenance phase, researchers found that the supplemental-protein group showed improved satiety, an overall lower increase in cholesterol and regained weight at 50% lower levels than the other group.

Higher-Protein Diets Shown to Benefit Metabolism…
A 16-week study conducted at the University of Adelaide, Australia, found that replacing carbohydrates with protein from meat, poultry and dairy foods can benefit metabolism. Researchers divided overweight volunteers into two groups and placed one half on a high-protein diet and the other half on a diet with standard amounts of protein. Tests of the 57 volunteers who completed the study showed that those on the high-protein diet had significantly lower glycemic response after losing weight than those on the standard-protein diet.