Q: Even if I go to the store when I'm not hungry, I still tend to buy unhealthy snacks. Any advice?
  A: Absolutely. Make a list of the unhealthy snacks you like, and substitute them with fruits and vegetables. At the store, shop the perimeter (where mostly whole foods are found) first!

Q: I have tried many diets, and sometimes I lose weight, but I seem to put it back on and then some! Are diets bad?
  A: The diet concept often looks at a temporary change. Often, the change is dramtic and not favorable; but, we put ourselves through it because we are motivated enough to make it to the goal date. If the body is starved of a component, such as carbohydrates, it may store them as fat more quickly when you return to your "pre-diet" eating pattern. Learning to enjoy healthy substitues that are nutritionally dense and have a sensible glycemic (sugar) index is a more sound approach for eating to improve your body. Also, a support network that encourages each other to try healthy food can make the transition enjoyable rather than a temporary struggle! Look for meetings on the topic of the "Diet Culture" and/or check out the chapter on "Why Most Diets and Fitness Plans Fail" in the Fitness Simplified guidebook.

Q: I don't like the taste of health bars and a lot of vegetables, but I want to eat better. And, I don't have a lot of time to cook. What do you recommend?
  A: I'm with you. I love good food. And, I don't want to eat nothing but brussel sprouts and meal replacement shakes for the rest of my life. A small planning can go a long way. Make a list of the foods you do like, and start with simple replacements. For example, if you have pre-chopped vegetables, deli meat and light condiments, you can make a tasty, healthy sub sandwich in about 3 minutes. Also, snacks are fundamental quick fixes; if you will eat an apple, orange, grapes or banana, for example, you can substitute a high number of calories with nutritionally dense, relatively low-calorie alternatives. Replacing soda with water is also a great alternative; if you don't care for plain water, squeeze some lemon or lime juice in the water. A small change can be significant over time; here's an example: if you substitute just two (regular) sodas and four cookies with flavored water and two apples, you could have a daily decrease of 500 calories-over one week, that's 3500 calories (the number of calories required for a pound of fat). Use the goal setting and overcoming obstacle worksheets to develop a plan, stay involved with your support network, and make changes as you are ready.

Q: I don't really like exercising. I joined a gym and went for a week. How can I stay motivated?
  A: Just as gradual changes in diet are recommended, gradual changes in physical activity are recommended when the habit is completely unfamiliar. The obstacles preventing you from staying motivated have most likely been built up over the years, so it is no surprise that an uncomfortably dramatic change didn't stick. The key is making gradual changes so they become habit. Download and read the free stepguide and worksheets. Set some realistic goals, and tap into the support group. If you want a fat loss personalized plan down the road, Fitness Simplified has fat loss profile plans that adapt to your goals and time parameters. Also, there is a chapter on fat loss (body composition) in the guidebook that is available on that site, that explains some of the mechanisms of individual differences and efficiency of fat loss. The guidebook is free for members of the site. I recommend reading the whole guidebook first, but it is definitely essential to at least read the chapter on body composition.

*Information is meant to be part of a support network to encourage fitness recovery. The facilitator of this site provides information based on the statement that anyone making changes in diet and physical activity should consult a physician before doing so due to the fact that changes in diet and physical activity can lead to medical complications. The facilitator holds an MSPE specializing in Exercise Science and a CSCS (certified strenth and conditioning specialist) credential, however, states that these credentials are a not a valid substitution for individual medical advisement.