Not sure if you have been waiting for the 1st or not, but it's here! Get all of your lasts out of the way.
-Last Pizza
-Last Donut
-Last midday nap
No, we don't have to restrict. What we do to lose weight should mimic our lifestyle afterwards. If you are not giving it up for life, then don't give it up now. Just behave.
Saturday, December 31, 2011
Wednesday, December 28, 2011
Holiday Over Eating
Always a difficult proposition. Trying to just maintain weight during the holdiay season. Bombarded with candy at halloween and not even getting to the bottom of the office bowl with cookies and pies begin to arrive for Thanksgiving and Christmas. And then the alcohol consumption for all holidays and New Year's!.
Luckily, I eat most of my calories. This year I was given the gift of a stomach virus. So instead of gaining the the mandatory pound during Christmas, I lost a couple. How was your managment?
Luckily, I eat most of my calories. This year I was given the gift of a stomach virus. So instead of gaining the the mandatory pound during Christmas, I lost a couple. How was your managment?
Friday, December 23, 2011
17 Day Diet
Another Fad? Another Ruse?
When considering where or who you are going to get your information from for weight or habit management, always consider the source. Ask yourself some questions, What does the source have to gain? Who endorses? Who doesn't? What are their credentials and education background?
Many who purport to be an expert have high credentials, but not in the correct areas. This can be said about the author of the new "17 Day Diet". There are usually some good things mixed in with drivel. Overall, though, procede with caution. See the review on WebMD for yourself; http://www.webmd.com/diet/features/17-day-diet-review?page=3 .
Most people don't realize or even consider the consequences, they just want to find success. Usually, quick fix with less effort. Research suggests that failures with diet hamper future success (probably makes sense). It becomes a mental battle where the wannabe losers feel hopeless at some point. The second concern is that if the new found waistline doesn't last, the up and down yo-yo dieting can actually be more unhealthy than just being obese. And that's is saying something!
Ok, back to the 17 Day Diet specifically. The diet has restrictions that most nutritionist would not agree with. The diet has a limit of 1200 calories per day. Caloric restriction should not be so general. Everyone has a different metabolism and their diet should be constructed accordingly. Secondly, that number is too small for most adult males. Restricting the diet too aburtly or too much can actually cause the metabolism to decrease, meaning that you burn less calories throughout the day. Most men need aleast 1500 calories per day. The diet also restricts how much fruit you can eat. It suggests only 2 servings a day, much less than the current reccomendation of 4-5 servings.
The 17 Day Diet also says that you can have all of the lean protein you want. That is also not a good idea. The body can only handle a certain amount of protein before it either storage, execretes or filters the rest. Filtering protein is taxing on the kidneys and can produce future issues. The diet will create a loss in lean mass (much like the Adkin's) due to the carbohydrate restrictions. That potential loss of muscle also creates a loss of stored water. The scale will look great, but only be temperary. When you, hopefully, gain muscle back, you will also restore that water and glycogen.
The MD author, not a dietician, uses caloric confusion to set the metabolism. Sounds great, but there is no such thing. Science does not support his claims. Other claims do have beneifts. Eat more veggies, more fiber, be mindful of simple carbs, lean protein choices, and do more activity.
Long story short, the Diet is concerning becuase the author is promoting it under false pretenses and short term success. Like any other thing worth doing, do weight managment right.
When considering where or who you are going to get your information from for weight or habit management, always consider the source. Ask yourself some questions, What does the source have to gain? Who endorses? Who doesn't? What are their credentials and education background?
Many who purport to be an expert have high credentials, but not in the correct areas. This can be said about the author of the new "17 Day Diet". There are usually some good things mixed in with drivel. Overall, though, procede with caution. See the review on WebMD for yourself; http://www.webmd.com/diet/features/17-day-diet-review?page=3 .
Most people don't realize or even consider the consequences, they just want to find success. Usually, quick fix with less effort. Research suggests that failures with diet hamper future success (probably makes sense). It becomes a mental battle where the wannabe losers feel hopeless at some point. The second concern is that if the new found waistline doesn't last, the up and down yo-yo dieting can actually be more unhealthy than just being obese. And that's is saying something!
Ok, back to the 17 Day Diet specifically. The diet has restrictions that most nutritionist would not agree with. The diet has a limit of 1200 calories per day. Caloric restriction should not be so general. Everyone has a different metabolism and their diet should be constructed accordingly. Secondly, that number is too small for most adult males. Restricting the diet too aburtly or too much can actually cause the metabolism to decrease, meaning that you burn less calories throughout the day. Most men need aleast 1500 calories per day. The diet also restricts how much fruit you can eat. It suggests only 2 servings a day, much less than the current reccomendation of 4-5 servings.
The 17 Day Diet also says that you can have all of the lean protein you want. That is also not a good idea. The body can only handle a certain amount of protein before it either storage, execretes or filters the rest. Filtering protein is taxing on the kidneys and can produce future issues. The diet will create a loss in lean mass (much like the Adkin's) due to the carbohydrate restrictions. That potential loss of muscle also creates a loss of stored water. The scale will look great, but only be temperary. When you, hopefully, gain muscle back, you will also restore that water and glycogen.
The MD author, not a dietician, uses caloric confusion to set the metabolism. Sounds great, but there is no such thing. Science does not support his claims. Other claims do have beneifts. Eat more veggies, more fiber, be mindful of simple carbs, lean protein choices, and do more activity.
Long story short, the Diet is concerning becuase the author is promoting it under false pretenses and short term success. Like any other thing worth doing, do weight managment right.
Tuesday, December 20, 2011
Just Maintain
Hang in there body. With all of the family and treat that abound, just hang in there. We will get things back together soon.
Thursday, December 15, 2011
Former Fat Asses aren't Perfect
Weight management is not about perfection; the perfect diet, the perfect exercise regimen, or the perfect body. Instead, the focus should always be health centric, with healthy lifetime habits. Research suggests that will be the best way to find long term success.
- only 10% of dieters find success without exercise
- only 5% of those keep it off for 5 years
- studies suggest that health motivators prove to be more successful in weight loss and managment
Success, in this blog, is always defined as the long term effects of habit management. Losing 20 pounds does not automatically promote success. What type of weight was lsot, lean or fat? How long did the weight stay off? Did you compromise your diet or nutrition to get there?
It has been 3 years since I was termed a Fat Ass (read first post). I am down nearly 40 pounds, and though I am a little higher than 6 months ago, I will continue to manage my choices to promote my health now. I can wait to be more attractive or look better in a swimsuit, but my kids need me healthy for the rest of my life. That foundation is being poured as we speak.
- only 10% of dieters find success without exercise
- only 5% of those keep it off for 5 years
- studies suggest that health motivators prove to be more successful in weight loss and managment
Success, in this blog, is always defined as the long term effects of habit management. Losing 20 pounds does not automatically promote success. What type of weight was lsot, lean or fat? How long did the weight stay off? Did you compromise your diet or nutrition to get there?
It has been 3 years since I was termed a Fat Ass (read first post). I am down nearly 40 pounds, and though I am a little higher than 6 months ago, I will continue to manage my choices to promote my health now. I can wait to be more attractive or look better in a swimsuit, but my kids need me healthy for the rest of my life. That foundation is being poured as we speak.
Wednesday, December 14, 2011
Just add Water and Mix
In the Holidaze of cooking and sampling, be sure to stay near to weight management stalwarts like drinking more water. Also, find time during the busy season to mix in some activity! (wrestling other shoppers for the last toy counts)!
Sunday, December 11, 2011
Don't forget the Side of Activity
Whatever we order, whatever we eat, it's always better for weight management to include activity. Don't shy away at the idea of having to shower or change clothes, just go for a walk. The activity will keep your metabolism high and weight low (at least a little bit)!
Saturday, December 10, 2011
Don't get the Holiday Bug
It's that time of year. Everyone is hosting or going to parties where treats, cookies and nogs roam free. Be careful not to overindulge. One little piece of this and another bite of that doesn't seem to harmful, but the calories can add up to a larger number than you might expect.
Take care of your holiday belly so it is not a bowlful of jelly (or whatever). Have a plan, eat before going to a party, don't start snacking if your not sure you will stop. Examine your strengths and weaknesses and have fun, but fun doesn't have to mean treats and desserts. Tis the season, to be mindful!
Take care of your holiday belly so it is not a bowlful of jelly (or whatever). Have a plan, eat before going to a party, don't start snacking if your not sure you will stop. Examine your strengths and weaknesses and have fun, but fun doesn't have to mean treats and desserts. Tis the season, to be mindful!
Wednesday, December 7, 2011
Sad Report
Man, the past couple of months have been tough. Life has happened. Car broke down, overtime at work, financial struggles, social issues. Stress is no fun. But not a good reason for using food or other short term fixes to cope.
Over the past 2 months, I have "enjoyed" more than my share of fast food and teats. The funny part is I really didn't even enjoy it, but danged it...I deserved a break. Really, I deserve to have a healthy weight and a healthy body. My kids deserve to have a good role model!
During my lapse, I found myself even thinking about better choices. But after unhealthy choice after unhealthy chioce, habits began forming. Man is that dangerous territory. I don't have a switch to flip on and off. Instead, I have to focus and intently change.
I am currently at 233.6 after topping out at 238. Back to it, I am excited to be here.
Over the past 2 months, I have "enjoyed" more than my share of fast food and teats. The funny part is I really didn't even enjoy it, but danged it...I deserved a break. Really, I deserve to have a healthy weight and a healthy body. My kids deserve to have a good role model!
During my lapse, I found myself even thinking about better choices. But after unhealthy choice after unhealthy chioce, habits began forming. Man is that dangerous territory. I don't have a switch to flip on and off. Instead, I have to focus and intently change.
I am currently at 233.6 after topping out at 238. Back to it, I am excited to be here.
Tuesday, October 18, 2011
Why Wait?
Today is the new. Don't wait for a magical day. It can be unhealthy to wait. Not only to wait to make healthy choices, but we tend to make the "last" of our unhealthy choices as well. How much weight will we gain before we begin to lose.
Your journey, my journey needs to be focused on health. Health cannot be procrastinated. I can wait to be more attractive or thinner. I have waited already, what's one more day. Your body needs you now!
Your journey, my journey needs to be focused on health. Health cannot be procrastinated. I can wait to be more attractive or thinner. I have waited already, what's one more day. Your body needs you now!
Saturday, October 8, 2011
When to eat Big
Never if possible, but it you are going to have a large meal or one that is calorically dense, it is better to have it at lunch. You have a better chance of using those calories during the day or finding time to schedule some activity to balance your daily calories.
Yesterday I had a big lunch, but ended up balanced for the day...tasty victory.
Yesterday I had a big lunch, but ended up balanced for the day...tasty victory.
Thursday, October 6, 2011
Its Ok to be Hungry
I have taught my body to force food in. I now need to teach it to be ok without. Now I am not going to miss a meal, but I might not snack. Or I might just allow myself to be hunger for 10 mins before I eat. The body will need to be retrained. There is a price to pay, but I am in control. The uncomfortableness is temporary, health is enduring.
Our Design
I am not going to worry about being perfect. Just improving. I now have short term goals (3 pounds per wk) and objectives. I can monitor my progress toward my long term goals to make adjustments. Here is the key, I don't have to do it alone. I fully believe that God wants me to be healthy (not skinny, but healthy), I believe that the body is a temple and I have trashed what God has made, I believe that if we are supposed to bring glory to God, it doesn't happen with gluttony and slothfulness, but dedication and perserverance and energy...energy needed to do what God would have us do in this life. If in Matthew we are called to spread the word, is the message clouded if food is our idol or lethargy is our escape? If there is spiritual warfare happening on Earth, who wins when we create unhealthy habits?
I don't think that health is the reward, but the design. Down 1 pound from the weekend.
Wednesday, October 5, 2011
Accountability and Responsibility
The new Healthly People 2020 lists personal responsibility as one of the major factors in improving health. Each one of us needs to begin to assume personal responsibility for our choices. I need to stop blaming a schedule or lack of sleep, money or hosting family or friends. All of these things definitely challenge new habit formation, but ultimately I get to choose. What/Who are you going to stop blaming?
I made a commitment to myself that I was struggling to monitor, so I made it more public. I want to be at 200 by 12/12. It is the day of finals for one of the colleges I teach at. I owe the students if I cannot practice, literally what I preach/teach.
I will need to lose 29 pounds, as of this morning. This gives me 10 weeks to lose 3 pounds per week. That is a little aggressive, but totally do-able. I could use any positive thoughts and prayers. They don't need to be public, but support is always welcome. Here is the plan:
- Use the accountability of Loseit.com
- Stay below 50 gr of fat per day
- find 20 mins of activity per day
- walk 3 miles 3 days per wk
- bicycle 10 miles 1 day per wk
- swim 20 min 1 day per wk
- lift 2 days per week
- flexibility 2 days per week
- start going to group ex classes (1 at least per week)
- get more F/V in the diet, that is a struggle
- take multivitamin / fish oil supplement
Go on the journey with me. Make your own list. We can change. We can succeed. Others have, why not us? We have forgotten or lost what we can do and talked ourselves into what we can't! Stop it! The lies need be said no more! The truth is that we are in control. We simply must assume it. Failure only happens when we quit. So don't fail.
I made a commitment to myself that I was struggling to monitor, so I made it more public. I want to be at 200 by 12/12. It is the day of finals for one of the colleges I teach at. I owe the students if I cannot practice, literally what I preach/teach.
I will need to lose 29 pounds, as of this morning. This gives me 10 weeks to lose 3 pounds per week. That is a little aggressive, but totally do-able. I could use any positive thoughts and prayers. They don't need to be public, but support is always welcome. Here is the plan:
- Use the accountability of Loseit.com
- Stay below 50 gr of fat per day
- find 20 mins of activity per day
- walk 3 miles 3 days per wk
- bicycle 10 miles 1 day per wk
- swim 20 min 1 day per wk
- lift 2 days per week
- flexibility 2 days per week
- start going to group ex classes (1 at least per week)
- get more F/V in the diet, that is a struggle
- take multivitamin / fish oil supplement
Go on the journey with me. Make your own list. We can change. We can succeed. Others have, why not us? We have forgotten or lost what we can do and talked ourselves into what we can't! Stop it! The lies need be said no more! The truth is that we are in control. We simply must assume it. Failure only happens when we quit. So don't fail.
Tuesday, September 27, 2011
Shortcuts are not the Way
I recently met a young lady that told me a story about her friend. We have all seen numerous billboards and commercials about the great results that someone can reach with bariatric surgeries. Gastric bypass, lap-band, gastric sleeve, they are do about the same thing. Without going into details, the procedures shrink the volume of the stomach, so that the feeling of being full happens sooner. Less food in, less calories in. This leads to a negative caloric balance and weight loss.
Habits need to be changed as well. Hopefully they are getting that help as well. One thing that is not discussed on these billboards, malnutrition.
My new friend's friend who was 28 and supposed to be in the prime of her life, passed. She died. She was very heavy and had a gastric procedure done. It did not sound like she had the same success that others who have given a testimonial did. What she did have was malnutrition. That is why lowering caloric intake to an extreme level is not recommended. Now the official cause of death for this individual was heart failure.
There are some lessons to be learned from a 28 year old young adult whose lifestyle didn't allow her to live a full life or a long one.
Habits need to be changed as well. Hopefully they are getting that help as well. One thing that is not discussed on these billboards, malnutrition.
My new friend's friend who was 28 and supposed to be in the prime of her life, passed. She died. She was very heavy and had a gastric procedure done. It did not sound like she had the same success that others who have given a testimonial did. What she did have was malnutrition. That is why lowering caloric intake to an extreme level is not recommended. Now the official cause of death for this individual was heart failure.
There are some lessons to be learned from a 28 year old young adult whose lifestyle didn't allow her to live a full life or a long one.
Monday, September 26, 2011
Its not about Time
Well, it is about time that I get back in the groove. My busy schedule has finally opened up. I can schedule sleep and activity and food prep. So I am back at it. 228.6, bearly maintained a reasonable weight during the difficult times.
I had scheduled myself for my third half-marathon, before getting busy. So yesterday, I went out without training and completed my worst time. So, what. This time out, it was about finishing. I actually felt the best I have during any of the three races. My heart rate was pretty high for me, so there was not going to be any extra pushing.
I have said it before, we are so adept at talking ourselves into what the body can't do, when it is designed for so much more. What's your next challenge? My is getting across the room without moaning :)
I had scheduled myself for my third half-marathon, before getting busy. So yesterday, I went out without training and completed my worst time. So, what. This time out, it was about finishing. I actually felt the best I have during any of the three races. My heart rate was pretty high for me, so there was not going to be any extra pushing.
I have said it before, we are so adept at talking ourselves into what the body can't do, when it is designed for so much more. What's your next challenge? My is getting across the room without moaning :)
Saturday, September 17, 2011
Sick of Bad Choices
Getting closer to having my life back after a tough stretch of work related issues. I feel more lethargic, GI track isn't very happy, not sleeping as well. I am ready to focus on my fitness again. Weight is up again.
It is never a sprint, always a long term comittment.
It is never a sprint, always a long term comittment.
Wednesday, September 7, 2011
What is Failure?
I am not happy with my current status. I have been floating between 223 and 226 for the past 2 weeks. I have been extremely busy with the beginning of school and the on set of a project. I am trying to stay focused, but the longer my schedule is disrupted, the more I want to deviate from the plan.
When it comes to habit formation and adherence, it seems that success is found in times of predictability and low stress. Not to belittle this particular concern, but if you can think of someone that you know that has tried to stop drinking or smoking, it seems that the wagon drives on without them as life gets difficult. Without stress, we would be less likely to reach for our coping mechanisms (hello pizza).
But I am failing. It's my blog and I say "no". Now I feel better.
Seriously, I need to adjust my goals for activity, weight loss, number of times eating out, but I don't want to consider it a loss. It shouldn't be a loss. Losing is stopping. I am not stopping. I am simply changing my focus, pushing back a timeline. I will still get to my destination, just not tomorrow.
The scale says 224.8. Maintain, stay so what active, let the storm pass, and then get after it.
When it comes to habit formation and adherence, it seems that success is found in times of predictability and low stress. Not to belittle this particular concern, but if you can think of someone that you know that has tried to stop drinking or smoking, it seems that the wagon drives on without them as life gets difficult. Without stress, we would be less likely to reach for our coping mechanisms (hello pizza).
But I am failing. It's my blog and I say "no". Now I feel better.
Seriously, I need to adjust my goals for activity, weight loss, number of times eating out, but I don't want to consider it a loss. It shouldn't be a loss. Losing is stopping. I am not stopping. I am simply changing my focus, pushing back a timeline. I will still get to my destination, just not tomorrow.
The scale says 224.8. Maintain, stay so what active, let the storm pass, and then get after it.
Wednesday, August 31, 2011
Lapse versus Relapse
I'm in a tough place. Things are busy, and I feel like I am always playing catch up. There will be another 3 weeks of this until my schedule relaxes.
My focus has changed. I am trying to allot time for chores and duties. I am always going to the next place. It has made consistency tough. I have no time to be active. When I do make time for a break, it is to get caught up on sleep.
This is a lapse, a SHORT time reversal of habits. I still choose health when eating, but the choices I have are slightly less healthy to begin with. No pigging out, no extra desires, just not able to do exactly what I would like. I don't have the mental capacity to fight for it right now. So the new goal is to maintain, don't gain, get get by and hopefully soon things get better.
I am not in a mindset of relapse where everything is out the window. I am not giving up, just giving in...temporarily. Honestly, part of the answer lies in my walk. A physical walk can be beneficial, a spiritual walk is necessary for me. Lord, you know my heart.
224.4
My focus has changed. I am trying to allot time for chores and duties. I am always going to the next place. It has made consistency tough. I have no time to be active. When I do make time for a break, it is to get caught up on sleep.
This is a lapse, a SHORT time reversal of habits. I still choose health when eating, but the choices I have are slightly less healthy to begin with. No pigging out, no extra desires, just not able to do exactly what I would like. I don't have the mental capacity to fight for it right now. So the new goal is to maintain, don't gain, get get by and hopefully soon things get better.
I am not in a mindset of relapse where everything is out the window. I am not giving up, just giving in...temporarily. Honestly, part of the answer lies in my walk. A physical walk can be beneficial, a spiritual walk is necessary for me. Lord, you know my heart.
224.4
Sunday, August 28, 2011
Fighting with my Goal
Goals are important. Without them, we just wish. I have had a goal for a while. I have made long term goals and kind of hoped for the best. In reality, for me, I need daily accountability.
The last couple of weeks has been stressful, and my schedule seems to be controlled by others. When that happens, eating and activity can lose their place in the priority scheme. Long term goals are a good place to start, but success lies in the details.
If you were driving from NY to LA, would you simply have the goal of driving west? I guess you could following the sun, but what if you got lost? What if you have to make choices at night....ok nerds, on a cloudy night? The point is that we need short term goals or plans. We should use tools to help us to be knowledgeable about our choices.
Driving is a science that is made efficient by GPS. We can know how much time or gas it will take. Exercise science is no different. We can examine calories taken it and expended. We can monitor our weight to evaluate how we are doing. We can even add more activity to help get to our destination.
Set goals, don't drive blind.
The last couple of weeks has been stressful, and my schedule seems to be controlled by others. When that happens, eating and activity can lose their place in the priority scheme. Long term goals are a good place to start, but success lies in the details.
If you were driving from NY to LA, would you simply have the goal of driving west? I guess you could following the sun, but what if you got lost? What if you have to make choices at night....ok nerds, on a cloudy night? The point is that we need short term goals or plans. We should use tools to help us to be knowledgeable about our choices.
Driving is a science that is made efficient by GPS. We can know how much time or gas it will take. Exercise science is no different. We can examine calories taken it and expended. We can monitor our weight to evaluate how we are doing. We can even add more activity to help get to our destination.
Set goals, don't drive blind.
Wednesday, August 24, 2011
Tough Week
Today's weight 224.4.
Disappointing to be up, but long term no big deal. Having my kids in town changed schedules and definitely changed eating and exercise. It also put me behind on a project.
Keep the gain minimal and get back to the program. That's the answer.
Disappointing to be up, but long term no big deal. Having my kids in town changed schedules and definitely changed eating and exercise. It also put me behind on a project.
Keep the gain minimal and get back to the program. That's the answer.
Monday, August 15, 2011
Being Consistently Inconsistent
I tell my clients all of the time that your road to wellness is not linear. But just like our weight loss goals, we want to control the lumps. No huge gains or loss. More of a consistent rolling loss. Try to be perfect, and many will fall off the wagon. Try to do too much too quickly, and you are probably doing something that isn't totally healthy.
Be consistent. Keep efforting towards your healthy lifestyle. It is out there. There is no reason that we cannot be one of them, you know the skinny ones. Even if you don't get to skinny, skinner is a healthy proposition for someone who carries too much body fat.
This morning I was at a 15 month low 220.8. It is real exciting, but there is a chance that tomorrow my weight is a little higher. No panic and no celebration.
Be consistent. Keep efforting towards your healthy lifestyle. It is out there. There is no reason that we cannot be one of them, you know the skinny ones. Even if you don't get to skinny, skinner is a healthy proposition for someone who carries too much body fat.
This morning I was at a 15 month low 220.8. It is real exciting, but there is a chance that tomorrow my weight is a little higher. No panic and no celebration.
Wednesday, August 10, 2011
Temptations Everywhere
I went for a walk last night around 7:00. I think it was still near 100 degrees, literally. I have a 5K or 3.1 mile path I walk. While walking I pass a couple of schools/parks. Last night, the same ice cream trunk came up behind me three times and turned on the creepy music, went to the park and waited. Came up behind me, went to the school and waited. It was hard watching everyone enjoy their ice cold treats as I continued to mop the sweat from my brow.
I didn't succomb (I didn't have any money). Victory! Today 222.8
I didn't succomb (I didn't have any money). Victory! Today 222.8
Monday, August 8, 2011
Accountability Revisited
I know when I do wrong. I don't want to get on the scale.
This weekend was a good weekend. I ate out once, thank you chicken express, but mostly planned well and ate heathfully. I was down for the weekend. This morning I was at 223.8. It is so pleasing and rewarding to see the scale change that dreaded number. Yet it can be so difficult to always choose the right foods, even knowing when the scale will frown on us.
When I stay accountable, regardless if the scale goes up or down, I am usually better about my choices. Every day will not be a day that results in the scale lowering its numeric feedback. That is ok. No big deal. Ideally, we want to maintain or lose more than we gain (obviously) but trying to be perfect or feeling guilty won't help you find longterm success. Remember this is a mental battle for most of us, and you must give your mind a break.
Either way, get on the scale. Look online and understand what going to chicken express means to your calorie count, transfat intake, or whatever else. Ignorance is not bliss. That's what got us here to begin with.
This weekend was a good weekend. I ate out once, thank you chicken express, but mostly planned well and ate heathfully. I was down for the weekend. This morning I was at 223.8. It is so pleasing and rewarding to see the scale change that dreaded number. Yet it can be so difficult to always choose the right foods, even knowing when the scale will frown on us.
When I stay accountable, regardless if the scale goes up or down, I am usually better about my choices. Every day will not be a day that results in the scale lowering its numeric feedback. That is ok. No big deal. Ideally, we want to maintain or lose more than we gain (obviously) but trying to be perfect or feeling guilty won't help you find longterm success. Remember this is a mental battle for most of us, and you must give your mind a break.
Either way, get on the scale. Look online and understand what going to chicken express means to your calorie count, transfat intake, or whatever else. Ignorance is not bliss. That's what got us here to begin with.
Saturday, August 6, 2011
Separating Habits
I love going to movies. I go to about 100 + per year. The problem is the food being served there is terribly unhealthy. Yet much of it has intoxicating smells. It is hard to walk in and not think popcorn or hotdog, especially if you are in the habit of splurging.
So the challenge is to enjoy one without the other. I used to be good at it, but now it is very difficult. Like anything else, it is important to have a plan. Not go hungry. Bring an empty water bottle to fill. I can do this.
So the challenge is to enjoy one without the other. I used to be good at it, but now it is very difficult. Like anything else, it is important to have a plan. Not go hungry. Bring an empty water bottle to fill. I can do this.
Tuesday, August 2, 2011
The Scale will Lie to You
Ok, well your weight is your weight. There is no fudging the number. The number is based on everything in your body. That includes waste to be excreted. You could be carrying more water or fecal matter (sorry) than the last time you weighed in.
Today when I weighed in, I weighed only 225.8. I did not eat so little or exercise so much that I lost more than four pounds. That said, the scale is an important accountability tool. It can be beneficial to log food and activity and then have immediate feedback the next morning. I tell my clients to weigh daily, but record differences weekly.
Today when I weighed in, I weighed only 225.8. I did not eat so little or exercise so much that I lost more than four pounds. That said, the scale is an important accountability tool. It can be beneficial to log food and activity and then have immediate feedback the next morning. I tell my clients to weigh daily, but record differences weekly.
Monday, August 1, 2011
Week Off
I relaxed for the last week. I ate what I wanted and did what I wanted. The result, a gain of 4 or 5 pounds. Weighed in at exactly 230.0. I have a lot of work to do. I am planning on having a very focused August. I need to for myself.
It will also demostrate what I want my clients, students and children to see. But mostly, I need the change. I want to be able to do more with my knowledge. I don't want to sit on the sidelines any longer. Worst case, if I am called to go or to do, I want to be able to accept and succeed.
Moral of the story, breaks might be needed..mentally, physically or whatever, but you can always minimize the damage. The good news is that Today is a new day to make healthy choices.
It will also demostrate what I want my clients, students and children to see. But mostly, I need the change. I want to be able to do more with my knowledge. I don't want to sit on the sidelines any longer. Worst case, if I am called to go or to do, I want to be able to accept and succeed.
Moral of the story, breaks might be needed..mentally, physically or whatever, but you can always minimize the damage. The good news is that Today is a new day to make healthy choices.
Wednesday, July 20, 2011
Working Hard means I Need Rest
Getting a good night's sleep has seemingly been lost on the theory of more is better. No, not more sleep, but more doing. The busy and frantic lifestyles that we create can wear on the body. Just because you have are used sleeping only 5 hours a night, does not mean that it is healthy.
Research suggests 7-8 of sleep each night. Further details of sleep patterns say that it is the continuous deep rest that we receive at night that rejuvinates our bodies. More than beauty sleep, it's healthy sleep.
It's the rest time when the body heals itself from all of the damage that we do it to, including exercise. Tissue remodeling occurs at a very high level overnight. Without that rebuilding time, our bodies would not be able to efficiently adapt and grow stronger. In fact, if the amount of wear and stress is more than the amount of desirable rest, injury and illness will be lurking near.
Sleep also helps to decrease the overall stress that builds in our lives. When work, school or home situations get intense, we need to take care to manage our stress and monitor our sleep. Make it a priority not a luxury, your body will thank you.
Research suggests 7-8 of sleep each night. Further details of sleep patterns say that it is the continuous deep rest that we receive at night that rejuvinates our bodies. More than beauty sleep, it's healthy sleep.
It's the rest time when the body heals itself from all of the damage that we do it to, including exercise. Tissue remodeling occurs at a very high level overnight. Without that rebuilding time, our bodies would not be able to efficiently adapt and grow stronger. In fact, if the amount of wear and stress is more than the amount of desirable rest, injury and illness will be lurking near.
Sleep also helps to decrease the overall stress that builds in our lives. When work, school or home situations get intense, we need to take care to manage our stress and monitor our sleep. Make it a priority not a luxury, your body will thank you.
Tuesday, July 19, 2011
Old Clothes; New Feelings
I put on 2 pairs of pants that I purchased more than 10 years ago. They were going to be my skinny pants. Instead of reaching my goal then, I added about 30 more pounds over the years.
Last month, I tried them on. They fit. I couldn't believe it. I took them to get hemmed and have already worn one of the pairs.
Man that feels good. I never gave up on the idea that I could one day lose some of my weight. Back down to 223.8. Still hoping to get below 200 by Sept. I will have to work hard and eat near perfect. Having the positive mindset that I can get there is benecial, but I have to keep in mind not to procrastinate.
Short term goals, like losing a certain amount per week, will be very important to making my long term goal. I can't wait. I already feel good about what I have done.
Last month, I tried them on. They fit. I couldn't believe it. I took them to get hemmed and have already worn one of the pairs.
Man that feels good. I never gave up on the idea that I could one day lose some of my weight. Back down to 223.8. Still hoping to get below 200 by Sept. I will have to work hard and eat near perfect. Having the positive mindset that I can get there is benecial, but I have to keep in mind not to procrastinate.
Short term goals, like losing a certain amount per week, will be very important to making my long term goal. I can't wait. I already feel good about what I have done.
Saturday, July 16, 2011
Faith Based Wellness
Most major world religions discuss directly or indirectly the important of making healthy choices. The Bible speaks directly about the importance of physical health.
I was passed an email devotion today. The verse in the devotion reads "For you were bought at a price; therefore glorify God in your body and spirit, which are God's." 1 Corinthians 6:20.
Our body is not ours. Be encouraged that, while God allows for free will and that spiritual warfare does happen, God wants us to be fit and healthy. That doesn't mean a size two or any particular physical trait, but a total wellness that allows for us to beam the light of the Son, not just for today, but for many years to come.
Not that God's needs any one of us in particular, but if we are called to speak the truth, then certainly the healthier we are the longer we can do that. The better we are balanced in life and don't seek "other god's" or things of higher priority, the more our face will appear as Christ-like to others.
Not that God's plan ends with everyone living a full life, but certainly coping with life by over indulging doesn't bring glory to anyone. Even the base of what we have is not ours to offend. We are not to be lethargic or gluttonous, but healthy and well. Build your Temple Well. You want to change your physical life, the spiritual area could be a great place to start.
If you are not a Christian, I encourage you to look to the Tenets of what you hold dear and look for how important a healthy body is to spiritual wholeness. God Bless. I will pray for my readers, and I ask that you pray for me.
I was passed an email devotion today. The verse in the devotion reads "For you were bought at a price; therefore glorify God in your body and spirit, which are God's." 1 Corinthians 6:20.
Our body is not ours. Be encouraged that, while God allows for free will and that spiritual warfare does happen, God wants us to be fit and healthy. That doesn't mean a size two or any particular physical trait, but a total wellness that allows for us to beam the light of the Son, not just for today, but for many years to come.
Not that God's needs any one of us in particular, but if we are called to speak the truth, then certainly the healthier we are the longer we can do that. The better we are balanced in life and don't seek "other god's" or things of higher priority, the more our face will appear as Christ-like to others.
Not that God's plan ends with everyone living a full life, but certainly coping with life by over indulging doesn't bring glory to anyone. Even the base of what we have is not ours to offend. We are not to be lethargic or gluttonous, but healthy and well. Build your Temple Well. You want to change your physical life, the spiritual area could be a great place to start.
If you are not a Christian, I encourage you to look to the Tenets of what you hold dear and look for how important a healthy body is to spiritual wholeness. God Bless. I will pray for my readers, and I ask that you pray for me.
Friday, July 15, 2011
Stressing the Waist Line
Research has long suggested that poor stress management and the subsequent build of stress is harmful to the body. But it is not just humans that are affected. Evidently the ape world is no different.
Not only does stress do the obvious, increase heart rate, blood pressure, hormone levels, it is the increase in hormones that casues an underlying issue. Catecholamines and glucocorticoids, which are designed to sustain the body in times of stress, can be harmful when we live in a continuous state of anxiety and stress. Cortisol signals for the body to store energy (fat) and consume calories to survive. That stored fat seems to always be in the abdomen as well. Catecholamines prepare the body to fight or flee (flight) in a dangerous situation.
The body does not know what the stressor is. But it is probably not famine or a mountain lion, we get stressed and end up with a positive caloric balance (gain weight) and no movement. Stress management is important to use these hormones and not let them build up in the body. They are many ways to decompress, but physical activity is probably the best. Go for a walk and feel better.
Not only does stress do the obvious, increase heart rate, blood pressure, hormone levels, it is the increase in hormones that casues an underlying issue. Catecholamines and glucocorticoids, which are designed to sustain the body in times of stress, can be harmful when we live in a continuous state of anxiety and stress. Cortisol signals for the body to store energy (fat) and consume calories to survive. That stored fat seems to always be in the abdomen as well. Catecholamines prepare the body to fight or flee (flight) in a dangerous situation.
The body does not know what the stressor is. But it is probably not famine or a mountain lion, we get stressed and end up with a positive caloric balance (gain weight) and no movement. Stress management is important to use these hormones and not let them build up in the body. They are many ways to decompress, but physical activity is probably the best. Go for a walk and feel better.
Monday, July 11, 2011
I don't Feel Like Working Out!
But I don't feel like expiring early either.
Many of us weigh our current energy level and conclude that there is no way that we have the energy to exercise or even go for a walk. The problem is the type of fuel we give ourselves and the constant lethargic nature of our convenient lives has robbed us of a higher metabolism and interest in staying fit.
Remember Newton...a body in motion tends to stay in motion, while a body at rest tends.... (all together now). Newton's Law of Inertia does not strictly define personal energy, but it does stand to reason that habits beget habitual living. If we sit at our desk day after day and on our couch night after night, the body will ache and feel stress easier. If we move the human machine, it doesn't get rusty or break down as often.
As a society, we have talked ourselves into what we cannot do physically and yet the body was designed to move. Pedometer (contraption that counts steps) studies suggest that those who move more (the Amish for instance), have significantly less heart disease.
Create your own energy, it has to start somewhere. :)
Many of us weigh our current energy level and conclude that there is no way that we have the energy to exercise or even go for a walk. The problem is the type of fuel we give ourselves and the constant lethargic nature of our convenient lives has robbed us of a higher metabolism and interest in staying fit.
Remember Newton...a body in motion tends to stay in motion, while a body at rest tends.... (all together now). Newton's Law of Inertia does not strictly define personal energy, but it does stand to reason that habits beget habitual living. If we sit at our desk day after day and on our couch night after night, the body will ache and feel stress easier. If we move the human machine, it doesn't get rusty or break down as often.
As a society, we have talked ourselves into what we cannot do physically and yet the body was designed to move. Pedometer (contraption that counts steps) studies suggest that those who move more (the Amish for instance), have significantly less heart disease.
Create your own energy, it has to start somewhere. :)
Sunday, July 10, 2011
Adding Activity Subtracting Calories
Inspired by my bicycle brethen in France (pronounced Frawnce), I dusted off my two wheeled contraption, aired up my tires and headed out yesterday on a journey. Those dudes are bad mothers. I rode for only 9 miles, had a headache and wanted to throw up. It helped to burn a handful of calories and more than balance my day.
Weighed in at 223.8, still a little more than my recent low point but feeling good. Using Loseit.com for caloric counting. It has been helpful.
Weighed in at 223.8, still a little more than my recent low point but feeling good. Using Loseit.com for caloric counting. It has been helpful.
Saturday, July 9, 2011
Your next Choice can be a Healthy Choice
I had three bad days in a row, but a good day yesterday put me back on the right track. I lost .8 lbs down to 225.2. Being active and eating well is the elixir for the rotten choices that I made.
For many, including me, a bad choice or two can start a downward spiral of bad choices and bad feelings. Things can swell and continue to be a problem. We get down about being weak or gaining weight. Guess what though, weight loss is not linear. There will be ups and downs. We just have to mitigate the ups (in weight) and try to build momentum and extend the downs. Just don't quit.
I have seen and even felt an all or nothing approach. We set guidelines and if we don't hold to them, we think failure and quit trying. You cannot quit trying. Keep building habits, keeping getting up with the idea that your day will be healthy.
It's the weekend. Does that make it easier or more difficult for you. Plan ahead and choose well.
For many, including me, a bad choice or two can start a downward spiral of bad choices and bad feelings. Things can swell and continue to be a problem. We get down about being weak or gaining weight. Guess what though, weight loss is not linear. There will be ups and downs. We just have to mitigate the ups (in weight) and try to build momentum and extend the downs. Just don't quit.
I have seen and even felt an all or nothing approach. We set guidelines and if we don't hold to them, we think failure and quit trying. You cannot quit trying. Keep building habits, keeping getting up with the idea that your day will be healthy.
It's the weekend. Does that make it easier or more difficult for you. Plan ahead and choose well.
Friday, July 8, 2011
Ask Yourself...
I have had a lapse. I hate writing about it, but that is the point. The last 3 days have been brutal. I have packed food, but found some fast food joint calling (not true, I went hunting). Gained about 2.5 lbs. Now at 226.
Why is this happening? Why am I choosing differently when I know the results?
I am stressed right now. I have a big project looming and I am behind on the timeline. Could that be it? I do know this; Stress plays a huge role in weight management. As humans, we are designed to store energy (fat) and increase appetite when stressed. It comes from our past heritage. When past generations were stressed it was during lean times, famine, no food. The problem today is that most of us can find food when ever we want, but the response to stress of work, bills, cars not working creates the same result...slower metabolism and cravings.
That leaves us with trying to control stress. Of course this is a good idea anyway considering heart disease and immune properties, but for weight management it is crucial. The best way to control stress is to eliminate stressful situations if possible. Now don't go get divorced or quit your job, you know you were thinking it. Eliminate time management and budgeting issues by planning ahead. Where you can't eliminate, be sure to have a good attitude and find ways to decompress.
We all have things that make us feel better, but are they healthy. Overindulging in alcohol, food, drugs (at all), are not healthy de-stressors. Instead go for a walk, exercise or activity will help to eliminate the chemicals in the body released during stress. So burn some calories the next time you want to sit on the couch with a tub of ice cream.
Why is this happening? Why am I choosing differently when I know the results?
I am stressed right now. I have a big project looming and I am behind on the timeline. Could that be it? I do know this; Stress plays a huge role in weight management. As humans, we are designed to store energy (fat) and increase appetite when stressed. It comes from our past heritage. When past generations were stressed it was during lean times, famine, no food. The problem today is that most of us can find food when ever we want, but the response to stress of work, bills, cars not working creates the same result...slower metabolism and cravings.
That leaves us with trying to control stress. Of course this is a good idea anyway considering heart disease and immune properties, but for weight management it is crucial. The best way to control stress is to eliminate stressful situations if possible. Now don't go get divorced or quit your job, you know you were thinking it. Eliminate time management and budgeting issues by planning ahead. Where you can't eliminate, be sure to have a good attitude and find ways to decompress.
We all have things that make us feel better, but are they healthy. Overindulging in alcohol, food, drugs (at all), are not healthy de-stressors. Instead go for a walk, exercise or activity will help to eliminate the chemicals in the body released during stress. So burn some calories the next time you want to sit on the couch with a tub of ice cream.
Wednesday, July 6, 2011
Reduce your Toxic Environment
We're not toddlers that cannot choose for themselves, or children who are stuck at home. We are adults (maybe) who need to take responsibility for our actions and our health.
Recent research suggests that a Toxic, or unhealthy, Environments make choosing healthily more difficult. If you think about it, it makes sense. Those with a propensity to choose unhealth options, will have a higher rate of lapse or relapse towards the previous unhealthier habits. If you are dieting and everynight the family wants to eat out or have pizza, you are going to have to have strong will power. The research goes further saying that if you are obese and have obese friends, ditch them. Hanging out with overweight people will hurt your chances of making good choices.
Other research points out that toddlers whose parents are making unhealthy choices (pregnancy gain, overfeeding, giving high sugar options, not breast feeding) have a higher rate of obesity later in life.
Clean up your environment. Make it easier on yourself to find success. There is no reason it cannot be you. It can be, but give yourself the chance. Know your weaknesses and eliminate them in your life.
Recent research suggests that a Toxic, or unhealthy, Environments make choosing healthily more difficult. If you think about it, it makes sense. Those with a propensity to choose unhealth options, will have a higher rate of lapse or relapse towards the previous unhealthier habits. If you are dieting and everynight the family wants to eat out or have pizza, you are going to have to have strong will power. The research goes further saying that if you are obese and have obese friends, ditch them. Hanging out with overweight people will hurt your chances of making good choices.
Other research points out that toddlers whose parents are making unhealthy choices (pregnancy gain, overfeeding, giving high sugar options, not breast feeding) have a higher rate of obesity later in life.
Clean up your environment. Make it easier on yourself to find success. There is no reason it cannot be you. It can be, but give yourself the chance. Know your weaknesses and eliminate them in your life.
Worst Excuse for Overeating
I was getting gas last night. As a single male, the fairness of the opposite sex sometimes wrestles my attention away from what I am doing. I really cute and shapely blonde goes inside right about the time my gas tank is full. I decided to go in and just make sure that she is not the one.
Not that I would do anything about it, but as I get a chance to see her up close...she is amazing, very pretty and, what getting cigarettes!? Dang, oh well there's always more fi..oooh donut holes! Crap :(
Not that I would do anything about it, but as I get a chance to see her up close...she is amazing, very pretty and, what getting cigarettes!? Dang, oh well there's always more fi..oooh donut holes! Crap :(
Sunday, July 3, 2011
How fast can you consume/burn 2000 calories?
One of the biggest issues with the American waist line is the overeating at a meal. We eat portions that are too large. We use dishes that are too large. We eat until it hurts. Guilty :(
Today I celebrated America's independence by gluttoning myself over BBQ and sides. Eating an American meal in the American tradition, packing food in. It was tasty, it's a holiday, family was involved, I deserved to splurge. You choose the excuse, they can all be used legitimately. The problem is that they are excuses. People who are fit and healthy don't make the choices that I made today.
Those who are fit and have a healthy diet don't gorge or it they do, it isn't on such high fat foods like BBQ'ed meats and the normal sides. They seem to have the proirity of eating down. They eat for fuel, not for the reasons that I purposed. They know when they should stop and aren't hurting and napping afterward. In fact, they may be looking for what time would be best to go for a walk or run. They have a mindset that I want. They have a healthy relationship with food, mine is abusive.
Here's the problem with socially overeating. We eat too much and still want to eat later (result: too many daily calories stored). We eat too much and the body cannot use them all, so it asks for the extras to be stored. We abuse the sugar control system of our body and it refuses to work overtime (Type II Diabetes). We have to learn how to be mindful of our eating. Control it in the moment.
The one thing that I might be able to do to make it through today without gaining is to graze for dinner and make sure to burn calories today. The math is unfair. It can take only 30 mins or so to consume 2000 cal, but it would take 15-20 miles to burn.
Ask yourself, does greasy food really taste that good? Is there something else we can do to celebrate besides eat or drink? Doesn't my family need me healthy for many years to come? Don't I deserve to be healthy and feel and look better?
Today I celebrated America's independence by gluttoning myself over BBQ and sides. Eating an American meal in the American tradition, packing food in. It was tasty, it's a holiday, family was involved, I deserved to splurge. You choose the excuse, they can all be used legitimately. The problem is that they are excuses. People who are fit and healthy don't make the choices that I made today.
Those who are fit and have a healthy diet don't gorge or it they do, it isn't on such high fat foods like BBQ'ed meats and the normal sides. They seem to have the proirity of eating down. They eat for fuel, not for the reasons that I purposed. They know when they should stop and aren't hurting and napping afterward. In fact, they may be looking for what time would be best to go for a walk or run. They have a mindset that I want. They have a healthy relationship with food, mine is abusive.
Here's the problem with socially overeating. We eat too much and still want to eat later (result: too many daily calories stored). We eat too much and the body cannot use them all, so it asks for the extras to be stored. We abuse the sugar control system of our body and it refuses to work overtime (Type II Diabetes). We have to learn how to be mindful of our eating. Control it in the moment.
The one thing that I might be able to do to make it through today without gaining is to graze for dinner and make sure to burn calories today. The math is unfair. It can take only 30 mins or so to consume 2000 cal, but it would take 15-20 miles to burn.
Ask yourself, does greasy food really taste that good? Is there something else we can do to celebrate besides eat or drink? Doesn't my family need me healthy for many years to come? Don't I deserve to be healthy and feel and look better?
Saturday, July 2, 2011
RE-Rehydating
I left this thought off of my entry about hydrating.
Sweating is not a weight loss control mechanism. Unless your 17 and trying to make weight as a wrestler, you should not try sweating yourself into an outfit. Yes, when you drink water you gain weight. That weight gain is for functionality not storage. Water gets used. If you don't use it, it doesn't hang around. You urinate and its gone.
So no sauna suits or trying not to drink to gain weight. Water is healthy and needed. Drink up!
Sweating is not a weight loss control mechanism. Unless your 17 and trying to make weight as a wrestler, you should not try sweating yourself into an outfit. Yes, when you drink water you gain weight. That weight gain is for functionality not storage. Water gets used. If you don't use it, it doesn't hang around. You urinate and its gone.
So no sauna suits or trying not to drink to gain weight. Water is healthy and needed. Drink up!
Friday, July 1, 2011
Water Makes Plants Grow, Bellies Shrink
We have probably heard how important water is for the body's functionality, but it is also an ally in weight loss and management.
In the heat of the summer, good hydration can improve the body's function and even more importantly keep us alive. If you are exercising ourdoors, be sure to drink before your exercise session, during the session (esp. if it is an extended session) and rehydrate afterwards. The old story that we all need 8-8 oz. cups of water a day, is really untrue...we need more and that's if we are resting.
You can drink too much water and cause water intoxication or hyponatrimia, so you do have to be careful. But under hydrating the body will cause a reduction in perfomance if you are running for a time or performing in a sport. Being dehydrated also stresses some of the body's systems, including temperature regulation. The idea is to drink to keep from being thirsty and keep the urine clear. Once you feel thirsty, the body is already dehydrated.
When exercising, water should be the rehydrant of choice. However, if you are exercising longer than 60 mins your body will need a boost of electrolytes.
So for weight loss, water can keep you safely performing for longer buring that insultaion you have. But water can help us even more than that. If you drink water, 1 or 2 cups before a meal, it fills the stomach and makes it more difficult or uncomfortable to stuff extra food in there. The decrease in calories will help to trim your daily total and your waist line.
In the heat of the summer, good hydration can improve the body's function and even more importantly keep us alive. If you are exercising ourdoors, be sure to drink before your exercise session, during the session (esp. if it is an extended session) and rehydrate afterwards. The old story that we all need 8-8 oz. cups of water a day, is really untrue...we need more and that's if we are resting.
You can drink too much water and cause water intoxication or hyponatrimia, so you do have to be careful. But under hydrating the body will cause a reduction in perfomance if you are running for a time or performing in a sport. Being dehydrated also stresses some of the body's systems, including temperature regulation. The idea is to drink to keep from being thirsty and keep the urine clear. Once you feel thirsty, the body is already dehydrated.
When exercising, water should be the rehydrant of choice. However, if you are exercising longer than 60 mins your body will need a boost of electrolytes.
So for weight loss, water can keep you safely performing for longer buring that insultaion you have. But water can help us even more than that. If you drink water, 1 or 2 cups before a meal, it fills the stomach and makes it more difficult or uncomfortable to stuff extra food in there. The decrease in calories will help to trim your daily total and your waist line.
Wednesday, June 29, 2011
Finding Balance
Healthy living is about balance. Between work and home, home and self, the force and the darkside. I have trouble with over commitment and working too hard or at least too often. Wanting to help and having a hard time saying "no", has led to imbalance in my life. When I quit my last fulltime job, I weighed 45 pounds more than I do now. I was unhappy and wasn't sure what to do.
I am not saying that you should quit your job, but finding a healthy balance creates wellness. In a class I teach, we discuss wellness and how there are many areas, not just physical health. We must consider social, emotional, occupational, intellectual, and spiritual health as well. The wellness model is suppose to visually remind us of a wheel. If one of the spokes breaks, the entire wheel has problems working.
We need balance in our diet and activity as well. The good news is we don't have to be perfect, is there such a thing. I am working to be better, healthier and more balanced. So far the results have led to a more complete wellness.
I am not saying that you should quit your job, but finding a healthy balance creates wellness. In a class I teach, we discuss wellness and how there are many areas, not just physical health. We must consider social, emotional, occupational, intellectual, and spiritual health as well. The wellness model is suppose to visually remind us of a wheel. If one of the spokes breaks, the entire wheel has problems working.
We need balance in our diet and activity as well. The good news is we don't have to be perfect, is there such a thing. I am working to be better, healthier and more balanced. So far the results have led to a more complete wellness.
Tuesday, June 28, 2011
My Gain is My Loss
Yesterday's choices did end up staying with me (224.2). My additional activity could not overcome the calories consumed. It is disappointing, but nothing to needs to happen expect to continue managing my lifestyle. Weightloss doesn't happen linearly. There will be ups and downs, but don't let an up in weight get you down.
Don't stress, don't let poor coping skills create a lapse in management. Today is a new day. I will have better results tomorrow.
Don't stress, don't let poor coping skills create a lapse in management. Today is a new day. I will have better results tomorrow.
Monday, June 27, 2011
To Whom Much is Eaten, Much is Required
I decided that I needed a pizza today. Small, but still over the caloric limit that I would want for one meal. In the big picture, it is really no big deal, but for my small goals of losing weight consistently, this could reek havoc.
I am supposed to be at 220 on the morning of July 1st. I currently stand at 223.6. I will need to put in some extra effort and watch calories over the next couple of days. I will still eat, as I don't want to slow down my metabolism. However, I will need to choose low caloric foods that will still satiate me...fiber!
I will also stay extra active today and for the rest of the week. I will see tomorrow if this hiccup cost me a day of calories or just slowed me down.
If I was maintaining or had general weightloss goals, this may not matter. But I made a commitment and I want to stand by it, for myself, my kids, my students, my clients, and myself (ya I know). It is important to me. Too many non-specific goals have come and gone. This time I put my foot down and told everyone that I was going to lose 10 pounds per month. I want to be accountable, that leads to success. Allowing myself an out, leads to the same place I have been. I want more. I deserve more, don't you.
I am supposed to be at 220 on the morning of July 1st. I currently stand at 223.6. I will need to put in some extra effort and watch calories over the next couple of days. I will still eat, as I don't want to slow down my metabolism. However, I will need to choose low caloric foods that will still satiate me...fiber!
I will also stay extra active today and for the rest of the week. I will see tomorrow if this hiccup cost me a day of calories or just slowed me down.
If I was maintaining or had general weightloss goals, this may not matter. But I made a commitment and I want to stand by it, for myself, my kids, my students, my clients, and myself (ya I know). It is important to me. Too many non-specific goals have come and gone. This time I put my foot down and told everyone that I was going to lose 10 pounds per month. I want to be accountable, that leads to success. Allowing myself an out, leads to the same place I have been. I want more. I deserve more, don't you.
Sunday, June 26, 2011
No Relapse, No Excuse
My favorite CV exercise is race walking. I have completed 2 half-marathons, averaging under 13:00 miles. Not super fast, but I have passed some joggers :) I recently have developed a pain in my knee. It is uncomfortable enough that I limp. I have stopped my training for the next event I have planned, because I don't want to hurt my joint further.
I am trying to find other ways of continuing my workouts. Now cycling and swimming are the focus of my caloric burn. Swimming is not easy to schedule and has limited options location wise, but it is an option. The main thing is that I cannot stop moving, burning, losing weight.
Exercise adherence is a major issue with those who are trying to change habits. Understanding your barriers and planning around them will give you a better opportunity for success. Ask yourself why you don't stay active or exercise, is it time? or money? maybe location? or energy? Know yourself and plan on how not to let yourself get it your way. It is very important that we find success early and don't let the New Year's resolution syndrome happen, where are goals slowly slip away. Make being healthy a priority. Put being healthy (preparing meals, walking, going to the gym) in your calendar and schedule other things around it. You, I, We have control...believe it, use it.
I am trying to find other ways of continuing my workouts. Now cycling and swimming are the focus of my caloric burn. Swimming is not easy to schedule and has limited options location wise, but it is an option. The main thing is that I cannot stop moving, burning, losing weight.
Exercise adherence is a major issue with those who are trying to change habits. Understanding your barriers and planning around them will give you a better opportunity for success. Ask yourself why you don't stay active or exercise, is it time? or money? maybe location? or energy? Know yourself and plan on how not to let yourself get it your way. It is very important that we find success early and don't let the New Year's resolution syndrome happen, where are goals slowly slip away. Make being healthy a priority. Put being healthy (preparing meals, walking, going to the gym) in your calendar and schedule other things around it. You, I, We have control...believe it, use it.
Thursday, June 23, 2011
Good Begets Good, Likewise...
Research suggest that healthy choices lead to more healthy choices. If you are purposefully active, people seem to care more about what they eat. When weight improves, people seem to believe that they can control their health and wellness.
There are some outliers, but for the most part we can control the desicsions that affect our lifestyles. Our lifestyle is what mandates our health. We get to choose, and I need to choose better.
The reverse is true as well. There is a downward spiral that takes place when we don't choose well. If we smoke for instance, we usually don't seem to care as much about our diet.
The slope is slippery. Choose well, and if you don't choose better next time. You can do it, I can do it. As of this morning, I weigh 222.8. That means I am down more than 7 pounds since the beginning of June.
There are some outliers, but for the most part we can control the desicsions that affect our lifestyles. Our lifestyle is what mandates our health. We get to choose, and I need to choose better.
The reverse is true as well. There is a downward spiral that takes place when we don't choose well. If we smoke for instance, we usually don't seem to care as much about our diet.
The slope is slippery. Choose well, and if you don't choose better next time. You can do it, I can do it. As of this morning, I weigh 222.8. That means I am down more than 7 pounds since the beginning of June.
Wednesday, June 22, 2011
Just keep Swimming
Since I have started my recent weight loss focus (June 1), I have lost 5.5 pounds. So far, it has been about controlling my eating habits; smaller portions, more frequent eating/grazing, staying away from high glycemic foods, not drinking calories, and consuming more water. I need to begin to add back in my activity plan, including exercise.
For the last two weeks, I have been able to be fulltime dad. So I have been active, but I have not exercised. I really want/need to enhance my weight management with exercise. Unfortunately, I cannot do my favorite activity, walking. I have a gimpy knee and it is really uncomfortable right now to walk. I race or speed walk. I am not the fastest, but I have done a half-marathon averaging 12:45 per mile.
Since walking is not an option, I will need to find something else to do. I will be looking for places to swim and bike for the forseeable future. I hope that works and my knee gets better. Regardless, when one modality of exercise is lost as a choice, we all need to continue to find away to stay active.
For the last two weeks, I have been able to be fulltime dad. So I have been active, but I have not exercised. I really want/need to enhance my weight management with exercise. Unfortunately, I cannot do my favorite activity, walking. I have a gimpy knee and it is really uncomfortable right now to walk. I race or speed walk. I am not the fastest, but I have done a half-marathon averaging 12:45 per mile.
Since walking is not an option, I will need to find something else to do. I will be looking for places to swim and bike for the forseeable future. I hope that works and my knee gets better. Regardless, when one modality of exercise is lost as a choice, we all need to continue to find away to stay active.
Monday, June 20, 2011
Don't let the Heat Stop your Progress
Man, it is hot outside. In Texas, it has lingered around 100 for the last 10 days. A cool front and showers might blow through and drop the temperature to 95. Sweet, more humidity.
Don't let the heat stop you from exercising. Tomorrow is the summer solstice, use it to your advantage. Get up earlier or get out later to do your walking or exercise. Check out a local gym and see about a summer membership. Learn how to use your body weight and your living room to workout in. Just don't give up.
Around here, it will be 3 months before things get cooler. I cannot wait that long to exercise. My goal is to lose 10 pounds a month for the summer. When that happens, I will be right at 200 pounds. I don't have time to just sit around.
Besides finding a cooler time or location, be sure to repect the heat and stay hydrated. We will spend more time on exercising safely in the heat soon.
Don't let the heat stop you from exercising. Tomorrow is the summer solstice, use it to your advantage. Get up earlier or get out later to do your walking or exercise. Check out a local gym and see about a summer membership. Learn how to use your body weight and your living room to workout in. Just don't give up.
Around here, it will be 3 months before things get cooler. I cannot wait that long to exercise. My goal is to lose 10 pounds a month for the summer. When that happens, I will be right at 200 pounds. I don't have time to just sit around.
Besides finding a cooler time or location, be sure to repect the heat and stay hydrated. We will spend more time on exercising safely in the heat soon.
Heal, Phyto, Heal
I am not a nutritionist. I try to expose myself to as much nutritional information as possible. I want to have the most accurate and up-to-date info I can for myself, my kids and my clients. It is hard sometimes to know what to believe and what not to believe. Anytime that you read anything for knowledge, consider the source, the motivation and then maybe do some follow-up reasearch from another source.
As a trainer, I am limited by law what I can say about nutrition. I can speak generally in terms of facts. I can discuss anything that the government has put out as guidelines. I can also discuss some common-sensical issues (i.e. 4 donuts is better than 6 donuts for breakfast).
But with weight loss being a large part of what I discuss with my clients, as well as something that I try to stay focused on, nutrition becomes a large part of the decisional balance for many people. One generally accepted thought is that fruit and vegetables are good for you. I buy that. It seems that research suggests that F&V give the body particular chemicals called phytonutrients that cannot be received from other food sources.
Even though, I believe that to be a strong fact. I don't like F&V. It is not that I prefer pizza over a fruit or a vegetable. I don't like the latter option at all. The taste, the texture, the color...I am sure that there is a mental issue, but I used to gag when consuming them. It has been meat and potatoes since. This particular diet makes it difficult to manage weight as well as balance my diet. What to do?
I don't fight with myself about finishing my broccoli. Instead, I try to find other options. I drink "Naked" fruit drinks or "V8 Fusions". I do alot of tomato sauce. I would like to get a Vitamix and make my own smoothies and hide the veggies and fruit in there (get rid of the texture as well). It can be tough to get all of the Phytonutrients suggested. Any other ideas?
As a trainer, I am limited by law what I can say about nutrition. I can speak generally in terms of facts. I can discuss anything that the government has put out as guidelines. I can also discuss some common-sensical issues (i.e. 4 donuts is better than 6 donuts for breakfast).
But with weight loss being a large part of what I discuss with my clients, as well as something that I try to stay focused on, nutrition becomes a large part of the decisional balance for many people. One generally accepted thought is that fruit and vegetables are good for you. I buy that. It seems that research suggests that F&V give the body particular chemicals called phytonutrients that cannot be received from other food sources.
Even though, I believe that to be a strong fact. I don't like F&V. It is not that I prefer pizza over a fruit or a vegetable. I don't like the latter option at all. The taste, the texture, the color...I am sure that there is a mental issue, but I used to gag when consuming them. It has been meat and potatoes since. This particular diet makes it difficult to manage weight as well as balance my diet. What to do?
I don't fight with myself about finishing my broccoli. Instead, I try to find other options. I drink "Naked" fruit drinks or "V8 Fusions". I do alot of tomato sauce. I would like to get a Vitamix and make my own smoothies and hide the veggies and fruit in there (get rid of the texture as well). It can be tough to get all of the Phytonutrients suggested. Any other ideas?
Saturday, June 18, 2011
Which came first?
Two habits to consider when managing weight are avoiding feeling full and being hungry. When we get to a place where we are full, we have eaten so much that our stomach has expanded and the tissue is feeling pressure. This level of consumption is clearly beyond our need. If we do not need it, then it becomes storage. We will look more at the process of creating storage at a later time.
For now, the question is which came first the buffet or the belly? Did we create toxic eating environment where food becomes possession, reward, consulation, and pleasure alone? Or did the size of our collective waist lines grow spontaneously forcing the need for larger portions? I think that we know.
If we are always creating unhealthy habits and making bad choices, the food choices will continue to change. If we pay for value (a buffet for little money), then the food and restaruant industries will keep feeding you, us, what we want? What is it that we want? Maybe we should be deciding based on what we need? I need a balance diet. I need to control my portions. I need to be healthy. But buffets are really satisfiying...are they really?
For now, the question is which came first the buffet or the belly? Did we create toxic eating environment where food becomes possession, reward, consulation, and pleasure alone? Or did the size of our collective waist lines grow spontaneously forcing the need for larger portions? I think that we know.
If we are always creating unhealthy habits and making bad choices, the food choices will continue to change. If we pay for value (a buffet for little money), then the food and restaruant industries will keep feeding you, us, what we want? What is it that we want? Maybe we should be deciding based on what we need? I need a balance diet. I need to control my portions. I need to be healthy. But buffets are really satisfiying...are they really?
Friday, June 17, 2011
Manage Habits not Weight
It has been a very small sample size, but the last week has been great. I still have my kids so I have stayed busy between them and work. I haven't had the time (priority) to exercise. I have been trying to save freetime to hang with the kiddos. The result is balance. I have eaten better, been active and lost weight. Today I weighed in at 225.8.
I work 6 different part time jobs for a total of near 60 hrs per week. On top of that I am in my car getting to or going home from work another 16 hours a week. I don't have to be a parent on most days, so I am only worried about the daily events in my life. I tell you all of this to suggest that habit management is crucial to healthy lifestyles. If I don't plan well, I get hungry. If I don't have food with me, I will go find it. I try not to have to make decisions on the fly, but the night before or the morning of. I want to plan meals and snacks that are healthful options, low calorie, low fat, low sugar, high fiber, etc. It can be time consuming, but not more than trying to burn off silly calories on a treadmill :)
I work 6 different part time jobs for a total of near 60 hrs per week. On top of that I am in my car getting to or going home from work another 16 hours a week. I don't have to be a parent on most days, so I am only worried about the daily events in my life. I tell you all of this to suggest that habit management is crucial to healthy lifestyles. If I don't plan well, I get hungry. If I don't have food with me, I will go find it. I try not to have to make decisions on the fly, but the night before or the morning of. I want to plan meals and snacks that are healthful options, low calorie, low fat, low sugar, high fiber, etc. It can be time consuming, but not more than trying to burn off silly calories on a treadmill :)
Wednesday, June 15, 2011
Accountability
In research, it is suggested that habit management benefits greatly from accountability. If you have a goal, instead of just thinking about it...write it down. Use SMART goals. Make your goals Specific, Measurable, Action-based, Realistic, and Timely. This model will increase the likelihood of your success. The next step is to recruit social support. If others know that you are trying to change and you know that, it is more likely that you will continue the process of change. When people ask us about about habit change, we want to tell them some good news. That motivation helps to deliver success.
In today's world of electronic data and gadgets, you can find a multitude of apps online and through your smart phone to help you. I have begun using "Loseit". I manage my profile online, but they do have a phone ap as well. Regardless of how you keep track, it is very important that we log our food and activity to lose weight. Considering that it is way easier to consume 1,000 calories (one adult fastfood meal) than to burn 1,000 (10 miles on the treadmill), we must be very congnizant of our eating paterns. Most people underestimate how much they consume and over estimate how much they burn. That is in part why we end up adding extra pounds over the years.
I know that many of you don't like counting calories or spend time being specific. But consider logging an option if you struggle to manage your weight on your own. "Loseit.com" has a great list of brand name foods and makes it easy to add your own creation. So far, I have been looking forward to seeing how my choices are helping.
In today's world of electronic data and gadgets, you can find a multitude of apps online and through your smart phone to help you. I have begun using "Loseit". I manage my profile online, but they do have a phone ap as well. Regardless of how you keep track, it is very important that we log our food and activity to lose weight. Considering that it is way easier to consume 1,000 calories (one adult fastfood meal) than to burn 1,000 (10 miles on the treadmill), we must be very congnizant of our eating paterns. Most people underestimate how much they consume and over estimate how much they burn. That is in part why we end up adding extra pounds over the years.
I know that many of you don't like counting calories or spend time being specific. But consider logging an option if you struggle to manage your weight on your own. "Loseit.com" has a great list of brand name foods and makes it easy to add your own creation. So far, I have been looking forward to seeing how my choices are helping.
Friday, June 10, 2011
I've Always Wanted to be a Model
I am two weeks into Camp Daddy 2011. As a part-time single parent, it can be difficult to plan well and be the role model that I need to be for my kids (at least for me). I want to play and have fun. And as a society, fun is somewhat tied to eating. Can you really build memories around broccoli and asparagus? Pizza and McNuggets put smiles on faces. Chuck E. Cheese etches smiles forever.
That might be true, but can't I do better? I need to do better.
I have reasserted myself and the summer has started well. Down three pounds, being activity and have my kids asking which is the healthier choice. :)
If nothing else, the healthier I am..the more memories we can create.
That might be true, but can't I do better? I need to do better.
I have reasserted myself and the summer has started well. Down three pounds, being activity and have my kids asking which is the healthier choice. :)
If nothing else, the healthier I am..the more memories we can create.
Sunday, June 5, 2011
Time to Re-RE-Commit
Summer, just a reminder that I am not in bathing suit season. June 1st came and goals were set. For the warmer months, I have decided that I will refocus myself and dedicate my time to planning meals and finding time to exercise.
I would like to lose 10 pounds each each to end up at 200 pounds by August 31. The first two weeks I will have my kids. I am a part time single parent. This could make things tricky. I want to be the fun time dad, but I also have a responsibility to teach by example. Here we go!
I would like to lose 10 pounds each each to end up at 200 pounds by August 31. The first two weeks I will have my kids. I am a part time single parent. This could make things tricky. I want to be the fun time dad, but I also have a responsibility to teach by example. Here we go!
Wednesday, March 16, 2011
Vacay Mindset
Yes I deserve it.
It's Spring Break time. I didn't go anywhere, but I have the vacation mentality. Experience, drink and be merry. Eat now, worry later. That mentality can sabotage all of the good work that you have done. Experiences can still be had, but be practical about portion sizing and beverage (adult or otherwise) amounts.
I have my kids in town this week. It has been tough. I usually don't have a problem planning my meals or skipping the fast foods and sugary items. But as a part time parent, I want to offer and experience as much fun and excitement as possible. That usually means more soda, more fast food or restaurant meals, and more concessions (movies, bowling, sporting events).
But does the food make the experience? Is it even really apart of it? I do know this: I am not a good model for my children if I make all of the easy choices. 3 days in I have an upset stomach and a couple extra pounds, as well as an expectation level of what they can expect. It is time to right the ship. Make good choices and have conversations that help them understand about the relationship that bad food choices has with our body.
There are always reasons to have a lapse. My children being near is the worst one. To make them a scapegoat is horrible parenting. I also have to be concerned about not being able to flip the switch to be healthy again. Research suggests that bad food consumption can lead to increased thoughts of needing more of that food. Yikes.
It's Spring Break time. I didn't go anywhere, but I have the vacation mentality. Experience, drink and be merry. Eat now, worry later. That mentality can sabotage all of the good work that you have done. Experiences can still be had, but be practical about portion sizing and beverage (adult or otherwise) amounts.
I have my kids in town this week. It has been tough. I usually don't have a problem planning my meals or skipping the fast foods and sugary items. But as a part time parent, I want to offer and experience as much fun and excitement as possible. That usually means more soda, more fast food or restaurant meals, and more concessions (movies, bowling, sporting events).
But does the food make the experience? Is it even really apart of it? I do know this: I am not a good model for my children if I make all of the easy choices. 3 days in I have an upset stomach and a couple extra pounds, as well as an expectation level of what they can expect. It is time to right the ship. Make good choices and have conversations that help them understand about the relationship that bad food choices has with our body.
There are always reasons to have a lapse. My children being near is the worst one. To make them a scapegoat is horrible parenting. I also have to be concerned about not being able to flip the switch to be healthy again. Research suggests that bad food consumption can lead to increased thoughts of needing more of that food. Yikes.
Monday, February 28, 2011
No Where Fast
Many people are in a rush to make changes. You must prepare yourself for success. Without fully thinking the situation and no established plan, weight management can be a very daunting task (not that it is easy to begin with). When you are ready to change your habits, it should be for the long haul. Those who look for quick fixes or short term, drastic change are almost always headed for disappointment.
If someone could guarantee you that you could lose 50 pounds by this time next year, would you be willing to sign up. Under those guidelines, the individual would only need to lose about 1 pound per week. Don't focus on how fast you can change but instead on the change itself. Your friends and family will notice.
As for myself, i have found myself in an unbalanced lifestyle. Juggling contract work at inconvenient hours is troubling my weight. Secondly, I don't live in my own place right now. I feel a little confined as to being able to cook and prepare food the way I would like. Nevertheless, they are excuses. I need to use that short term focus for my long term goals. I have gained some weight so far in 2011. Today, I was 229.6.
If someone could guarantee you that you could lose 50 pounds by this time next year, would you be willing to sign up. Under those guidelines, the individual would only need to lose about 1 pound per week. Don't focus on how fast you can change but instead on the change itself. Your friends and family will notice.
As for myself, i have found myself in an unbalanced lifestyle. Juggling contract work at inconvenient hours is troubling my weight. Secondly, I don't live in my own place right now. I feel a little confined as to being able to cook and prepare food the way I would like. Nevertheless, they are excuses. I need to use that short term focus for my long term goals. I have gained some weight so far in 2011. Today, I was 229.6.
Friday, January 7, 2011
Habit Management, not Weight Management
It's that time of year. Did you make a New Year's resolution or have you given up on making a change? Either way when you decide to change something in your life, the focus should not be on your expectant result but the change itself.
For instance if you want to quit smoking, you need to analyze why you smoke, where you smoke, when you smoke, what your mind set is when 'needing' a cigarette. Likewise when losing weight, the focus should not be what you will look like or what the scale will say. Instead, you should be considering your eating patterns, your ability to manage stress, and your activity level.
Make that resolution, others have changed, quit a bad habit, improved themselves. Why not you or me? Why not in 2011?
Studies show that sedentary lifestyle and obesity carry a lot of chronic disease risk. If you aren't interested in living longer, then consider how healthy the rest of your years will be. Do you want to struggle with cancer, coronary heart disease, or diabetes? I am guessing that you don't want that to be apart of your golden years. Then stand up, literally, stand up and do something about it...just do something. Prioritize your desire to change. There is no time to procrastinate. Don't look back on another year of what could have been.
And don't be afraid to fail. It may seem cliche, but failure only occurs when you stop trying. Habit formation and lifestyle change is for the longterm, not a sprint. If you have a bad week or day or even a single choice, you get to choose again..and soon.
Make that next choice a good one! You can do it! We can do it!
For 2011, my goal is to lose 38 pounds and get to about 12% body fat. I'm starting at 222 and about 25% body fat. Now I focus day-by-day on my actions and my plans to adjust my habits. Here we go.
For instance if you want to quit smoking, you need to analyze why you smoke, where you smoke, when you smoke, what your mind set is when 'needing' a cigarette. Likewise when losing weight, the focus should not be what you will look like or what the scale will say. Instead, you should be considering your eating patterns, your ability to manage stress, and your activity level.
Make that resolution, others have changed, quit a bad habit, improved themselves. Why not you or me? Why not in 2011?
Studies show that sedentary lifestyle and obesity carry a lot of chronic disease risk. If you aren't interested in living longer, then consider how healthy the rest of your years will be. Do you want to struggle with cancer, coronary heart disease, or diabetes? I am guessing that you don't want that to be apart of your golden years. Then stand up, literally, stand up and do something about it...just do something. Prioritize your desire to change. There is no time to procrastinate. Don't look back on another year of what could have been.
And don't be afraid to fail. It may seem cliche, but failure only occurs when you stop trying. Habit formation and lifestyle change is for the longterm, not a sprint. If you have a bad week or day or even a single choice, you get to choose again..and soon.
Make that next choice a good one! You can do it! We can do it!
For 2011, my goal is to lose 38 pounds and get to about 12% body fat. I'm starting at 222 and about 25% body fat. Now I focus day-by-day on my actions and my plans to adjust my habits. Here we go.
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