January 2022 - Lisa Duke Coaching

The Vodka Trick

Jan 28, 2022

Most of my weight loss clients are trying to cut down on refined sugar, since we all know sugar has a lot of empty calories.

Now, I believe, and there’s a good amount of research that shows, that sugar is addictive, so it’s important to know how addictable you are before you try this trick. For some people, any sugar at all sets off their addiction and cravings, so this may not work for everyone. But if you aren’t super addictable and you want to cut down on your sugar without completely eliminating it, this trick may help you moderate your consumption.

What I want you to do is go through and tell me everything you ate today, but if the food you are eating is sugar or has sugar in it, substitute the word vodka.

So here’s an example to a day with a moderate amount of sugar.

1. Black coffee – skip breakfast (intermittent fasting)
2. Lunch – salad with protein (chicken) and fat (vinaigrette dressing)
3. Dinner – fish with veggies, then vodka.

In this case, the “vodka” was a piece of chocolate mousse cake.

So for me, if I eat clean all week and then eat that way once on the weekend, I can still have a little sugar and lose weight.

Now imagine a typical America’s day.

“I got up this morning and put two tablespoons of vodka in my coffee”. Right there, your friends would be concerned.

Now add in all the sugary pastries, the mid-afternoon vending machine, desert every night – we see there’s a problem.

So if you are the kind of person who can eat sugar in moderation and wants to continue to do so, there’s a mental trick to help you balance how much you have and how often you have it.

Are you ready to get coached? Schedule a time to get started by clicking here.

Treasure Coast Weight University

Jan 21, 2022

Losing weight on the Treasure Coast – from Sebastian to Palm Beach.

Are you a Treasure Coast resident who is looking to lose weight? Local weight coach Lisa Duke can help you meet your weight loss goals from her office in Stuart, Florida.

Whether you are a Florida native or you just moved to the area, the fact is that living on the Treasure Coast means – for better or for worse – that it's always shorts weather.

In fact, whether you live in Palm City or Port St. Lucie, pool parties in paradise are a perk and a peril of our endless summer.

If you are tired of declining invitations from friends because you are self-conscious about how you look, weight coach Lisa Duke can help. With her new signature program, Weight University, Lisa teaches the 12 concepts and 3 skills that she used to lose 50 pounds.

So if you are ready to go sleeveless at the beach (or just in downtown Jensen Beach), consider scheduling a time to chat with Lisa Duke about your weight loss goals. She can help you with a unique and innovative approach to help you clear the blocks and limiting beliefs that have stopped you from keeping yourself at your goal weight in the past.

Are you ready to get coached? Schedule a time to get started by clicking here.

3 Strategies to Choose From For Weight Loss

Jan 14, 2022

You can lose weight while still enjoying life – and food.

I wanted to share 3 great strategies that you can choose from while designing your own weight loss plan. You don't have to use all (or even any) of these, but they are tactics that have worked for me.

1. Skip breakfast during the week.

Breakfast is only the most important meal of the day when you are trying to generate profits for a cereal company. Otherwise, you may be able to cut it out and never even miss it.

I usually skip breakfast during the week, and then we often go out for breakfast on the weekends. Even then, we try to delay breakfast so it can work more as lunch and then I can have an eating break between that meal and dinner.

2. Cut out all snacking.

Snacking between meals keeps your insulin high, which keeps you in fat storage mode.

Often people advise snacking between meals to stave off hunger, but for most of my clients, hunger has zero to do with when they are eating or how much they are eating, so it's a moot point.

Snacking after dinner is also just junk calories. You can't possibly be hungry – you just ate what is most likely your biggest meal for the day. Figure out what is driving this eating. Is it a habit you can break? Are you just restless? If so, can you deal with your restlessness by allowing it or doing a substitute activity, like having tea or doing a craft project?

3. Take half home.

When you do eat out, plan to put half your food in a to go box. Restaurant portions are ridiculously huge. You can go, eat half, be satisfied, and have a “free” meal for tomorrow that will still be yummy then.

P.S. It's time for your to lose the weight. You absolutely can do this once you have the right support. Jump on a Zoom call with me and we'll get you started. Just find a time on my calendar.

One Question to Help You Lose Weight

Jan 7, 2022

Ask, answer, and then make a different choice.

Ready for one question that could change your weight?

There's one question you aren't asking yourself before you eat, that, if you ask it, could solve your weight issue immediately.

Ready for the question you need to be asking yourself?

The magic question is: am I hungry?

Whut?

I know, right?

The average American woman is completely out of touch with her body and its signals.

We were raised to clean our plates and not to waste food – to get our money's worth.

But what about if instead of worrying about getting our money's worth and the state of our membership in the clean plate club we were to pay attention to our body's signals more?

Am I hungry? If not, why am I eating this?

You might be eating for pleasure, which I get, but which may not be compatible with your goal of looking like someone who eats for fuel instead of for fun.

On a darker note, you may be eating to make yourself feel better. Again, I get it, but if there is a problem in your life so serious you need to drug yourself with an outside substance in order to deal with it, it's time to change your life and/or your thinking about your life and/or how we deal with unpleasant feelings.

These are all things I could help you with as your coach.

Let's get started today.

Ready to learn how I can help you lose weight? Email me at lisa@lisaduke.net and we'll jump on a Zoom call and chat.