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Hi ! November 3, 2011
I could have called today's newsletter "how I lost 2 lbs in 2 weeks" and it might have caught your attention. After all, it's true.
Yet just as important to the story of how I easily lost those 2 lbs is how easily I gained those 2 lbs.
Yes, it happens to me too! And I'm laying the whole story out in the open in today's FitDream Ezine in a way I never have before so that you can see exactly how I reversed it and show you how you can do the same thing to keep your weight in check while building your health, too.
As we speak, I'm packing my car to scoot on down to Napa for this weekend's Muscles Mud and Merlot VIP Retreat so I'll check in with you from there. We're smack dab in the middle of Booty Camp too and some of my Booty Campers will be at this event. I'm so excited that they are coming to hang out with me in wine country and even allowing me to take them through some workouts!
Let's see, other than that? Oh! 2 fun media interviews this week, including one with the folks at Rip Esselstyn's Engine 2. I'll let you know when it's released, OK?
Thanks for being on this healthy, happy & fit journey with me!
P.S. Huge, sincere thanks once again for the amazing response to the "from the heart" survey I sent out a few days ago. Now over 100 responses and this is unprecedented. You rock!
P.P.S. Up early to send this out to you before heading for retreat today, and I've dropped another lb. bringing it to 3 lbs. down in less than 3 weeks since doing exactly as I tell you in today's article.
How I gained 2 lbs. in 2 weeks
And how I lost 2 3 lbs just as easily
Just between us, when I noted that, like clockwork, I dropped 2 lbs. in the last 2 weeks by doing exactly what I teach in my Booty Camps, I knew I had to share it with you.
By the way, this has come on the heels of a 2 lb gain I experienced last month.
You see, even my weight pops up a couple of lbs from time to time. It's true.
And I can always pinpoint exactly how it happened.
Now, you can say "2 lbs, big whoop! ' and you'd be exactly right. Yet 2 lbs can become, well, you know. On its way to 3, 4, and 5 lbs. Or more.
 Luckily I know exactly how to easily and quickly reverse weight gain (Which as you know was not always the case, lo those 50 lbs ago!) without hunger or working out like a maniac. That's why my weight hasn't dropped only to balloon again over the past 13 years as it did (repeatedly) for the several decades before that.
How I gained 2 lbs in 2 weeks and lost
2 3 lbs just as easily.
I could have called this article 'How I lost 2 lbs in 2 weeks" and it might have caught your attention.
Yet just as important to the story of how I easily lost those 2 lbs is how easily I gained those 2 lbs. This is important for a couple of reasons.
- so you can see how easy it is to put on the lbs even with seemingly small changes to your diet.
- so that you can see that I am not an alimentary automaton or
textbook whole food, non-processed. I can wiggle and stray with the
best of them. Not as much, and definitely not as far and as often as I
used to in my heftier days. Yet even within the plant-based guidelines,quality makes a difference when it comes to your weight.
Setting the stage
Just 2 weeks ago we returned from 14 days on one of our favorite scuba adventure destinations. We rent a house with a kitchen which suits me just fine because then I can make the food that I like.
- Breakfast: a big bowl of muesli with chunks of papaya piled on top.
- Lunch: giant salad of chopped cabbage, dark
greens, carrots, beets and all their friends with beans all over the
top; big tomato sandwich with hummus on whole grain bread
- Dinner: alternating brown rice and pasta with a mountain of steamed mixed veggies on top
Exemplary, right? So what's the problem? It was the little add-ons that slipped in that added up to make the difference.
How to gain 2 lbs in 2 weeks
Here are the little noshes that made the difference and returned me from our recent travels with those 2 extra lbs:
 the dark Dutch chocolate with hazelnuts that there are stacks of in the market, even in the far-flung desert islands of the Dutch Antilles.
- the sweet almond paste-infused bread that looked like a fun taste adventure and ended up being a regular side to our morning muesli. We started calling it '~tunnel of fudge" bread. I should have known.
- the peanut sauce I made several times for our rice
and vegetables at dinner. Now, I could
 have peanut sauce 3 times a day
and be one happy camper, yet it is so high in calorie density that it is easy to go over your daily needs.
Add
the peanut butter sandwiches that are an airplane meal and transit
standby, and you've got the fuel for extra avoir du pois. I'd thought
that perhaps the thermogenic energy demands of "being in 81 degree water for several hours a day" a weight loss tip from Tim Ferris' 4 Hour Body would burn it all up.
Wishful eating.
Where did those 2 lbs come from?
At first, my reaction was "Gee, how could a few
treats add up like that?" It's easy for us to whitewash the truth and
let the extra bites become an innocent blur.
But that doesn't help us. Besides, I'm an
all-cards-on-the-table kinda girl and when I looked back and took a
reality snapshot, here's exactly what jacked those numbers on the scale
up.
- dark chocolate is extremely calorie dense at over 2,000 calories a lb.
At 50% fat, that translates to about 50 calories for every chunk of
chocolate the size of a mini candy bar. Probably not problematic if you
have half of one every now and then. Yet readily available chocolate
can easily turn into a regular bite once, then twice, a day. Trust me
on this one.
- peanut butter is 100 calories a tablespoon, and
even stretching it with lime juice as I did for peanut sauce, it is
quite the chunk of energy with change when it hits the plate every day.
- almond paste, our ~tunnel of fudge" bread? Who knows?
It's easy to see how these high calorie - which
always translates to high fat - foods can quickly add up to 500 calories
a day. There's a lb a week. It's not a mystery. It's rocket science.
What I did to drop those 2 lbs just as quickly
- I chucked the chocolate
- I tossed eating tunnel-of-fudge bread
- I put peanut butter on hiatus
I also focused on the gold standards:
- half of my daily plate, perishable veggies
- the other half of my daily plate, starchy vegetables and whole grains
- salad or soup before lunch or dinner
- 2-3 fruits and some beans every day
- I maintained my workout schedule as usual.
There you have it! It took about a week or more for
anything to show up on the scale, but I expected that. I just know
that's how it's going to be, so I've cultivated a peaceful, beneficial
relationship with the scale and it has become my friend. It is just a tool that reflects progress when I follow through.
Word of caution: Don't let the loophole distract you
Let's not get all excited about the potential loophole in the phrase " just as easily". Avoiding weight gain is easier - and healthier - than having to take it off.
The point is it's actually easy to avoid weight gain
once you've got some simple tools in place. And it's comforting and
confidence-building to know that when weight gain does happen, you just
take the formula and apply it. That's why I call it one of the critical
pieces in my Body Transformation Formula.
How this story can help you keep your weight in check
Next time you feel a tightening of the belt, or the
scale shows a new number climbing upwards and you are scratching your
head about where it all came from, take a closer look at what you have really been eating for the past 2 weeks.
It's easy to gloss over it with "I only had a few
little pieces of chocolate!" or "Ionly had pastry a couple of times"
blahblahblah. Tell you what sister, it all adds up and shows up. When
I sat down and noted that my treats had become regulars, it was quite
clear how it happened and where weight gain came from.
This puts the power back in your hands. Whining about it or denial don't get you any closer to your health, weight loss and body composition goals.
And if you still can't find the culprit, keep a food diary for a few days and you'll find out exactly where the extra calorie density is slipping onto your plate â" and into your mouth. It doesn't get there by itself.
Celebrate that you have the solution!
The good news is you can eat to your fill every day on delicious, high fiber, whole foods that keep you trim. The rules of satiety are on your side and are pulling for you to become naturally thin.
It is not hard to become a body-controlled eater, where you can maintain a trim and energetic physique with your natural hunger and fullness signals as your guide.
It's a great way to live.
In Case You Missed It
NEW on the blog since last week's FitDream Ezine
 How Nancy lost 5 lbs in the first week of Body Transformation Booty Camp. Read in her own words how she did it never going hungry, loving everything she eats, and enjoying everything about food and eating.
3 secrets to mastering leptin and ghrelin in a weight loss diet.
Craving and caving? Are hunger hormones hijacking your willpower?
Find out why it's not your fault - and what you can do about it.
Success Club & FitDream Fusion
 Our next FitDream Fusion & Success Club Teleclass is Tuesday, November 29.
Natala Constantine will be our guest. Come to the call &
find out how Natala used a plant-based diet to free herself of over a
dozen medications.
And how she lost 200 lbs in the process.
Yes, you read that right.
Success Club is my lowest priced, entry level membership program. PLUS you get 3 BONUS Training Call Audios Samplers just for signing up and you can cancel at any time.
 Lani Muelrath, M.A,
the Plant-Strong Fitness Expert, specializes in helping women who struggle with weight and energy
transform their bodies - without hunger or exercising like a maniac.
Lani is Fitness Expert for the McDougall Health and Medical Center as well as Coach and Presenter for the 21-Day PCRM Kickstart as well as the Coronary Health Improvement project.
Lani overcame her own lifetime struggle with weight over 13
years ago when she lost 50 lbs, which she has maintained easily with the
tools that she now coaches other women to be successful with in weight
loss, body shaping, and health.
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Copyright 2011 Lani Muelrath - All Rights Reserved
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November 3, 2011
Volume 7, Issue 30, Published every week.
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