FAMILY & CHILDREN'S COUNSELING SERVICES, INC.
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Five Rules of Weight Loss Success

We all know by now that diets don’t work… but quick fix diets and ‘lose weight fast’ gimmicks persist.  So, what’s the deal?  How can we attain (and maintain!) a healthy weight within the parameters of a (relatively) comfortable lifestyle?

1) Quit Dieting
Instead of depriving yourself of the foods you love (which only increases the cravings for them!), add some good choices in to your daily food consumption.  Choose a few things you can handle, such as having a salad before dinner, or adding some fresh fruit to your cereal in the morning.  And, go from there!  Small improvements add up to big success.
 
2) Train with Weights
I know, images of huge, muscle bound men pumping iron are floating in your head and you're thinking, "I don't want to bulk up."  Relax.  It takes an enormous amount of effort to get as big as those body builders you see online or at the gym.  Using light- medium weights, you can sculpt your body and increase your muscle mass.  This will increase your BMR and help you burn fat 24/7 (provided you are eating enough).  One note of caution: you may experience a temporary "bulking" effect because muscle gain will initially surpass fat loss.  Stick with it!  Ride out this "bulky" time and you will see wonderful results!  While the amount of time varies for everyone, depending on genetics, body composition, and intensity and frequency of workouts, you should expect to see the fat loss phase of weight training within 6-10 weeks.
 
3) Do Cardio
Don't forgo cardio for weight training.  Cardio has some great heart healthy benefits and will help you to increase your energy and accelerate your fat loss.
 
4) Stretch
Flexibility is an important part of fitness.  So, don't forget to gently stretch during and after a workout.  Never stretch "cold" muscles and use care so that you don't overdo it and pull a muscle.
 
5) Get the Help You Need
The help of a qualified personal trainer, medical professional, nutritionist, and/or the support of a good friend, will offer you the help and encouragement you need.  Learning the proper form and technique of exercise will not only help you avoid injury, but will help you use your workout time more effectively.  Learning what and how much to eat will help you see results faster.  Having support will keep you motivated and on track!
 
This week, let's focus on longevity.  We are in this for the long-haul and our "baby-steps" are starting to add up.  We feel more aware, informed and confident!  Keep reviewing the previous topics.

​Sick with it and see you next week!!

​Back to LifeStyle Guide
​
This information should not serve as a replacement for therapy.  Please visit the Can Therapy Help Me page for more information if you think you may have an eating disorder, or should require individualized help.
​
​​

HELPING FAMILIES HEAL, PLAY AND LOVE!


Hours

M-F: 9am - 6pm 
and by appointment 

Telephone

800-430-4490
or go to Meet Us for individual direct contact

Email

info@healplaylove.org
or go to Contact for
department contact
Various legal disclaimers: The persons depicted on this site are models.  Photos do not represent or guarantee results.  Contact for service areas.  This site uses cookies. Your use of this site implies your agreement to the use of cookies. See Privacy Policy for more information.  California residents see the California Consumer Privacy Act.

FCCS is directed by Melinda Haynes, MA, California LMFT license number 102308.  Oklahoma LMFT license number 1153. North Carolina LMFT license number 2143.

​The National Supervised Visitation online training program is a subsidiary of FCCS and can be found at 
https://www.SupervisedVisitationTraining.com.  Professional consulting for mental and behavioral health professionals is available at www.MelindaHaynes.com.  Other connected but unrelated sites are Kate & Mel, Can We Talk? and The Motley Ms. 


  • Home
    • Crisis Information
    • Covid-19 >
      • Beat Lockdown Anxiety with These Mindfulness Tips
    • Privacy Policy >
      • California Consumer Privacy Act (CCPA)
    • Can Therapy Help Me?
    • Can Therapy Help My Child?
    • Help! My Kids Have Been Taken by CPS >
      • California CSD
    • Consumer Privacy HIPAA
  • About
    • Brochures
    • Folletos en espanol
    • History
    • What We Do
    • Meet Us | Our Team >
      • Jayme Schlager - Office Assistant
      • Bryony Hottendorf - Program Manager, Supervised Visitation
      • April Nicole- Billing Manager
      • Roxanna Taylor- Supervised Visitation Monitor
      • Abigail Mebrahtu Supervised Visitation Monitor
      • Ashlyn Crouch Supervised Visitation Monitor
      • Tiffany Runge, AMFT 112914
      • Emily Medina, AMFT 107900
      • Deb Auran, Therapist Trainee
      • Jasmine Madera, MS, APCC 8239
      • Jasmine Madera, MS, APCC 8239 Clinico profesional
      • Melinda Haynes, MA, LMFT. President and CEO
    • As Seen On
    • Trauma-Informed
    • Attachment Trauma Recovery >
      • Origins of Attachment Trauma
      • Signs of Attachment Trauma in Adults and Children
      • Therapy for Attachment Trauma
    • Mission Vision Philosophy
    • Values
  • Services
    • Therapy or Counseling >
      • Online Therapy >
        • Online Therapy- Questions and Answers
      • Family Therapy
      • Child Therapy
      • Teen Therapy
      • HSP
      • Reunification Therapy
      • Foster /Kinship
      • Post-Adoption
      • Family Maintenance
      • EPIC Family
    • Types of Therapy >
      • Cognitive-Behavioral (CBT)
      • Play Therapy
      • Play Therapy for Adults
      • Multi-Sensory Integration
      • Parent-Child Therpay
      • Experiential Therapy
      • REBT
      • EMDR
      • School Based Family Counseling >
        • For Schools and Districts- PBIS Partners
      • E-Motion >
        • Movement- Stored Trauma Therapy
      • Mindfulness
    • Supervised Visitation >
      • Online Visits
      • Getting Started
      • California Supervised Visitation >
        • Supervised Visitation in Chico, California
      • Facilitated Visitation
      • Monitored Exchange
    • Family Preservation
    • Groups >
      • Camp Fire Support Group
      • Confident Kids
      • Productive Parenting
    • Kids Behavior Coaching
    • Daycare / School- Based Services
    • Associate Clinical Supervision
    • Workshops
    • Online Learning Center >
      • Become a Supervised Visitation Monitor
    • PBIS Partners >
      • Why Do We Have Empty Chairs?
      • Signs A Student May Benefit
      • Why Should My School Collaborate with FCCS?
      • School-Based Services May Include
  • Insurance / Fees
    • Important Note About Insurance
  • Helpful Links
    • Community Services >
      • 2020 California Fire Resources
      • Community Services- Butte County California
      • Free Mental Health Free Therapy
    • Mental Health Apps
    • Recommended Reading
    • Places to Go- Family Fun >
      • Places to Go in California >
        • Places to Go in Butte County California
        • Places to Go in Shasta County California
        • Places to Go in Fairfield, California
        • Places to Go Suisun City, California
      • Places to Go in North Carolina
      • Places to Go in Oklahoma >
        • Places to Go in Tulsa, Oklahoma
        • Places to Go in Oklahoma City, Oklahoma
    • Weight Management >
      • Why We Develop Bad Habits
      • Diets Don't Work
      • Mapping Out Success
      • Journaling
      • Making New Habits
      • Creating Staying Power
    • Can We Talk?
    • Life On Their Terms >
      • Is My Partner Abusive?
      • The Cycle of Violence
      • Dangers of Staying
      • Healing From an Abusive Relationship
    • What is a Treatment Plan?
    • Of Caterpillars and Courage
    • Helping Kids Feel Safe in a Scary World
    • LifeStyle Wellbeing- Creating a New You
  • Contact
    • Tour the Chico Office
  • Career Center
    • What We Offer
    • Now Hiring LMFT LPCC LCSW Supervisor- CHICO, CA
    • Now Hiring Client Services Manager | Front Desk
    • Now Hiring Family Monitor
    • Taking Applications for Therapist Associate >
      • We Help You Build Your Private Practice