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Are you struggling to manage your weight? Read on to see if my knowledge, successes and failures can help you. Please comment and pass along to anyone who you think could benefit from this Blog. Be Healthy!



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.

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.

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. 

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.

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. :)

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.

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.

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.

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.

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 :(

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?

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!

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.