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I was conducting some work site wellness seminars recently and a prevailing question was raised several times "How do I jump start my weight loss?" For each person the scenario was slightly different: "I lost weight a while a go, gained back a little that I just can't seem to shed and the tactics I used before just aren't working any more", "I never had to lose weight before, I turned 50 and all of a sudden it seems extra weight popped up expecially -  around my middle", "I exercise regularly, generally eat healthy diet so I don't know why I don't lose weight", "I follow a very strict diet but the weight won't budge anymore, what can I do to get it started again?"

There are several reasons why these folks are struggling to lose those unwanted pounds. Here are a few that may be reaking havoc with their efforts:  As you lose weight you may lose precious calorie-burning muscle tissue along with some fat. When that happens you now require fewer calories than before to maintain and/or lose weight. If you do the same work out all the time the body adapts and this becomes your norm. Some people take in too few calories and actually lower their metabolism so its gets more and more difficult to lose weight and get all the nutrients needed to stay healthy and energized. And that dreaded weight that shifts to our mid section as midlife approaches. This is partially due to hormonal changes, but you don't have to give in to mother nature.

Here are some things I do to jump start my metabolism and quickly drop a few pounds when I get stuck in a rut:

1) I start my mornings out with a high protein, high fiber shake that is loaded with powerful nutrients and antioxidants.

Here's my basic recipe:

Put in a blender: 1 cup frozen blueberries or strawberries, 1 cup low-fat, low-carb milk, 2 T ground flax seeds, 1 scoop whey protein powder, 1/2 tsp cinnamon, 1/4 cup nonfat plain yogurt. Blend, pour and drink. Makes 2-3 servings.  (optional: if you like it a little sweeter add 1/2 packet sugar subst.)

2) I divide my meals into 6 smaller meals a day. Eating actually raisies your metabolism and helps you burn more calories throughout the day, plus you tend not to get over hungry.

3) Mid morning and mid afternoon I have 1/4 cup of unsalted nuts with a few dark choc chips or a half of whole wheat lite english muffin with I T all natural peanut butter. The nuts are high in healthy fat, fiber and satiety value.

4) I change my work-out routine. Instead of walking for a steady pace, every 5 minutes I will speed up for a minute or two, or stop and do 20 jumping jacks then continue my walk. T his speeds up your metabolism and facilitates after-burn (Burning more calories for a period of time after you stop exercising). If you walk or run all the time, change your routine by switching to biking or swimming or kickboxing...for one of your work-outs each week.

5) Lift weights or do other resistance exercise that adds calorie burning muscles. If you already lift weights, change up your work-out. Do fewer reps with more weight or alternate in 20 minutes of cardio between circuits. Do a power circuit 2-3 times. For other ideas, contact me at kj@bodybykj.com.

6) Write down everything you eat as you go through your day. This keeps you highly aware of what actually goes in your mouth. This is probably the single best tool for keeping you on track. I have a great food and activity tracker for sale on this website. You can use it over and over again -a great gift or investmentment for your health at only $9.95. Contact kj@bodybykj.com for more info.

7) Cut out sugar, foods high in added sugar, white flour and other refined, highly processed carbohydrates.

Hi all,

I am in the process of moving from one house to another. Its only a few miles away so my fiance thought we could easily do it ourselves. After dozens of trips with borrowed trucks, loading and unloading furniture and boxes, we are each a few pounds lighter and you should see our biceps. Even my legs were sore for a few days from going up and down stairs while weighted down with heavy stuff. Just goes to show you that you don't really need to go to the gym to get a good work-out.  All that extra activity right before my wedding, was like my own personal bridal bootcamp. So as I head to Mexico this weekend for our destination wedding, I feel great. Stayed tuned, I'll post some pictures when I get back.

Quick, get out your tape measure and measure around your waist. For men this doesn't mean below your gut it means around your mid-section. If you are a male and your waist circumference is greater than 40 or greater than 35 for females then you are at greater risk for chronic disease and early death than your pear shaped peers. Current research suggests however, that you can significantly reduce your risk of cardiovascular disease, hypertension, diabetes, etc. by simply losing 5 percent of your body weight and adding a little daily exercise. So that means if you 220 pounds, losing just 11 pounds may get you out of the woods and on track to a healthier, improved quality of life. See my next post "Exercise is Medicine" to see how to safely and effectively lose eleven pounds and keep it off.

Hi I'm Buddy. I belong to kj. She and her two sons (see Jeff above) rescued me from the Humane Society 3 1/2 years ago on Memorial Day weekend.  I had just transferred there from another pound after getting lost somewhere in Ohio. Only I know my past and I'm not sharing. Anyway I have this really great life now.  You see, she changed my name from Lenny to Buddy because she said I was going to be her running buddy and best pal. Well I am only a 13" beagle so I really can't keep up a steady pace for more than 3 miles so I've gotten her to take me on really long walks instead. I especially liked the day we all hiked Blue Hills and the time we walked for miles on the beach with her sister-n-law. The seal that was swimming along the shore was really awesome. He looked kind of like my dog cousin, Buster the chocolate lab. I enjoy my everday walks around town too. Today I went for an extra walk, and apparently that will be the protocol for the rest of this week - more on that later...

By the way I must be a really cool dog because everybody likes me: cats, other dogs, kids and all the relatives. I just kind of act friendly, wag my tale alot and go with the flow. I am usually a very, very good dog but I have my moments - like this past weekend. Ever since we moved to our house in Massachusetts I have been afraid of the basement and I don't even venture down the stairs. So kj figured out that the basement would be a great place to feed the cats and put the litter boxes, because she knew I wouldn't get into them down there. On Saturday while kj and her fiance were packing and moving stuff and not paying much attention to me, I summoned up some courage, put mind over matter, gritted my teeth, over came my fears and slinked down the stairs to the reward at the bottom - CAT FOOD!

Now here's the really amusing and amazing thing about this whole episode, short of the little scolding its all worked out rather well. You see kj has a weight management formula figured out for me too. Can you believe it? If I get into the cat food or if she forgets to close the pantry and I eat some extra treats she cuts back on my dinner a bit or gives me fewer dog biscuits for a few days but here's the good part, she takes me for an extra walk. Yippee!

If you come from a family of heavy weights, you might think you are doomed to be fat for the rest of your life. However, I am letting you know you CAN CHOOSE how you want to be the rest of your life. Starting today, YOU CAN TAKE CONTROL of your fat gene and trade it in for some trendy, sexy jeans. I know because I live it every day. I have a strong family history of obesity. My grandmother was morbidly obese. Although she lived into her seventies, her quality of life was severly compromized. From the time I was a toddler, she spent most of her time in her rocking chair beacuse it was too difficult to move her bulk around. My mom had to do all her grocery shopping. The only times I remember her going out was to ride in the car with my grandfather - usually to take us for an icecream - or to our house for holiday dinners. My grandmother developed gout and later died of complications of diabetes.

My mom was also very overweight and along with it came high blood pressure, severe athristis requiring two knee replacements and high cholesterol. She died prematurely in her mid-sixties and I still miss her everday. She missed seeing my kids grow up and my brothers and sisters kids grow up. And for the little time she had playing this role, she was the best grandmother.

My sister overcame the obesity gene. After being obese most of her adult life she embarked on a life changing campaign to lose weight. That was three years and over a hundred pounds ago.  She looks marvelous and has more energy and confidence to do all kinds of things she missed while carrying the extra weight. You should have seen her three weeks ago, when my niece - her oldest daughter - got married. My sister had on the most beautiful pale pink dress that gently hugged her waist and she was a stunning mother of the bride. Who, a few years back, would have believed she would ever be able to wear anything but a shapeless tent dress, but she chose to transform her body and life. What I find really exciting is to discover that she has figured out her own the formula to manage her weight and I absolutely believe she will never gain the weight back.

My brother, only in his mid forties me, was also carrying extra weight and his blood pressure and cholesterol were already climbing into unsafe territory. He knew where to seek help and together over a couple of months I helped him make the dietary and lifestyle changes to lose the extra weight and get his blood pressure and cholesterol back into the normal range. For him, it was really great to have a registered dietitian for a sister, but the motivation we tapped from within.

Me. I started struggling with my weight and body image as a teenager. I made my choice of how I was going to walk through life when I was in my early twenties and have maintained a healthy weight ever since. But its not always easy. Its takes commitment, focus, determination and a little know how. It also takes balance and flexibility and not giving in to negative and counter productive self talk. It also means allowing imperfection. Like my sister and all the rest of you out there who achieved and maintain a healthier diet, lifestyle and weight, I have a formula too. I can help you discover yours as well so you can say goodbye to your fat gene and fat jeans.