Don’t Follow “All of the Rules”

Family & F.I.T.  |  Debbie Hatch 

3 Simple Tips to Break Free



I received an email a few days ago from a woman desperate for help.  She’s continued to gain weight and is incredibly frustrated.  She feels trapped.  It occurred to me that the response I sent her might also be of value to other people so I want to share that here.



If I were to give you a bit of free, personal advice, my top 3 tips would be these:




A little bit every single day.

Outside is best, and as we move toward spring hopefully that will get easier.

Both literally and figuratively, baby steps ARE still steps.  Small changes tend to be more sustainable over

the long term.




Don’t try to be perfect.  Don’t go on a crazy strict diet.  Don’t detox.  Don’t try to live on salad.  Don’t start exercising 3-4 hours a day.


Pick ONE thing to change for the next two weeks.

Drink more water.  Eat more vegetables.  Make one meal a day “perfect”.


Focus on dinner since that’s where you said you have the most problems. You “don’t like to cook but like a hot meal”. Me too!!!  But you have to get comfortable cooking a little bit.


How about throwing something in the crockpot before you go to work?


How about cooking on Sunday afternoon? I grill a huge package of chicken, scramble up some ground turkey, and steam veggies on Sunday afternoon. I put all of these in individual containers and throw them in the frig. Then, in the evening, I just pop one in the microwave.
Pick a few local places to pick up food on the way home. I love Chipotle (salad with black beans, fajita veggies, chicken, mild and corn salsa is what I order 99% of the time), Panera (just about anything although I normally pick an apple vs bagette) or Applebee’s (shrimp and steak with potatoes and veggies).




Protein (e.g. meet, egg white, protein powder) with every single one of them

Some carbs (veggies mostly, but also fruit and grains) with every one – and

Healthy fat (olive oil, nuts) with at least two.


Scatter in snacks, treats, and the things you love.  Making them “off limits” does nothing but make you want them more.  You are not going to go through the rest of your life never again eating chocolate cake (or…..)



I might also suggest you pick up a copy of one or both of these books:





Both are written by people I’ve personally met, and trust: they’re reasonable, habit based, solutions.

Hope some of this helps. I’m here if you need anything.


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