Planning for a Fun Weekend

This upcoming weekend is my son's 11th birthday.  I am headed down and we are going to be out and about all weekend.  Birthday dinners, cake, the whole 9 yards.  I also won't have much opportunity to stay active.

From my perspective, waking up next Monday and holding firm at today's weight will be a victory! So 225.6 is the goal.

Also, jobs seem to be closing in and my car has a major issue.  All of that stress could equal a lapse or unhealthy choices.  This week will be critical.  I need to have good vision and be on the lookout for eating triggers and feeling sorry for myself.  No consulation food this week.

Too Much Too Soon?

Today I weighed in at 224.6.  There is probably no way that I should be having this much success.  My calorie intake, or net,  has been pretty low.  I am concerned that too few caloires and I might be causing harm to myself.

Without enough food, the chances that I am getting all of the nutrients I need is slim.  I may not realize in the short term that I am not getting a particular nutrient or groups of nutrients, like vitamins.  But long term, I could be causing real damage...Just ask the 17 yr old who has been living only on chicken nuggets and is now being treated for mal-nutrition.

The second concern is that without enough intake, I might be accidently slowing down my metabolism.  Long term, that is a true concern.  I want my metabolism to always be as high as possible to be burning as many calories per minute all day long.

The other thing for me to consider is hydration.  My scale has a reading for that and mine was down.  I expect that my weight will be up in the morning.

I guess it is a good problem to have, but I really want to make sure that Health is my focus and not just a number on a scale.

You can Stop at Just One

Talking with a freind today about how easy it is to overeat at a meal when you really like the choice of food.  With a little common sense, backed by science, and a dose off forward thinking, we can probably do a better job and limit over eating.

Instead of eating a half of a pizza, until it hurts, eating just a quarter of the delicious pie now and waiting to eat the other later saves stored calories.  By simply separating the ingesting of calories, lets say 1000, into two parts, we have a better chance of using some of the calories after the first half of the meal.  This way we are less likely to store any of the calories as fat.  Now the second half of the meal could certainly be headed for storage, but because of the time in between the stored amount will be less.

Oh, and by the way, we might even forget to eat it later and save all kind of calories!

Stay with me!  226.0

What is the Best Path for Weight Management?

I need to be clear.  My choices do not have to be yours.  My success or failure is not necessarily guaranteed for everyone who follows.  This blog was developed to give it's readers and followers advice and hope; to discuss research and pragmatic options. 

I hope that my public accountablility provides something that you might need to be truly ready to change, to improve your health.

Which is the best way for you to manage your weight?  Your choices should be founded in science and behavioral psychology.  But they also need to be something that you will actually do and adhere to.  Adherence is the key.  One week of change does not define success.  I hope that you will follow for years to come and then we can discuss success.  It is out there.  You can find it!

227.6

Rain, Rain Go Away

Weather can make it difficult to go outside and exercise, but don't let be the end of it.  You might have to be creative.  Or, you might have to stop looking for an excuse.

Body weight exercises are get for challenging the body.  Squats, lunges, push-ups, crunches, dips, etc. can all be done without any extra equipment.  If you do want to invest, get a dumbbell or two.  Other options include a kettlebell, medicine ball or elastic tubes to use for resistence training.

Regardless, be sure not to just sit around.  228.8!

Overwhelmed leads to Overeating

Stress can get you!

Be careful to plan down time for yourself.  Also, be sure to get good sleep.  And if you need it, get a massage or whatever helps you destress.  We just don't want that stress to build until we can't handle it and cope by eating because we deserve it.

If you have had a tough day or a tough life, what you deserve is a chance to be healthy.  Good health will decrease your long term stress way better than ice cream.  Even better though, stay ahead of stress with time management and not procrastinating.  It isn't always as simple as that, but time to improve and see if it doesn't help you focus on your other goals.

Keep going!  We can do it.  Up a 1/2 pound.  No sweat :) 229.8

Victory - The Battle is won, but the War is what Matters

In the previous blog, I discussed a large planned meal and how to stay balanced as best as possible. 

It worked.  I am a pound down from yesterday.  The fact that I am a whole pound down does not reflex the work that I did yesterday, but includes the timeline of excreting waste, maybe being slightly more dehydrated, etc.  The true evaluation will be a week from now, and whether or not I am trending downward.  Since the beginning of the year, I am down more than 8 pounds.  How are you doing?

Update me.  I would love to hear the feedback and know that you are listening and working hard to be healthier :)  229.2 today!

Strive for Daily Balance

Had a Philly Cheese Steak sandwich today.  It was tasty.

I planned ahead and stayed active during the day and even exercised tonight.  I might end up not losing weight today, but I did a great job of balancing calories.  If you know that there will be a day of big food, then plan for big play.

To help even further, I ate the sandwich in 2 parts 2 hours a part.  The idea is that I can use some of those calories before they all try to get stored!

230.2

Paula Deen - Where did it all go wrong?

Well, it starts with calling butter "little sticks of smiles and happiness".  I wonder how happy she is now.

Diabetes is a very dangerous disease that can ransack the kidneys, eyes and blood vessels, among other tissues.  The are numerous types.  Generally, you hear about type 1 and type 2.  Type 1 diabetes is a genetic issue.  Passed through the family, type 1 diabetes results in high blood glucose (sugar) levels due to low levels of insulin. 

Insulin is a hormone secreted by the pancreas to help move glucose into cells for usage as an energy source.  Without insulin, glucose levels increase and stay elevated.

230.2 this morning.  Almost to the 20's

Type 2 diabetes is a lifestyle result.  Generally, it is attributed to poor diet and low activity levels.  Eating refined foods and or junk foods can quickly raise blood glucose levels.  The body's resultant behavior is to release insulin.  However, after calling "wolf" to often the body becomes resistant to insulin and the blood sugar still stays elevated.

Ms. Deen has type 2.  The queen of southern, butter laden cooking with refined carbohydrates has been allowed to teach us how to be unhealthy.  Then she kept her habit born illness from us.  It is too bad that she has an illness.  It is more unfavorable that others might be just behind due to her calls for  "moderation".  Is it her fault that others might be unhealthy? No, but integrity would have an individual stand up and do what's right to warn others and not keep shoveling out poor choices.

Exercise, Rinse, Repeat

A new study released in a December issue of Circulation: Journal of the American Heart Association suggests that fitness trumps overweightness.  After following a group of men for 11 years, findings seem to point to activity and fitness levels being more important to health than carrying extra weight.

Not to down play the health risks that continue to be associated with being overweight, but this research seems to corroborate with previous knowledge that having a low level of fitness is a much more impactful risk than other health health markers, like higher body weight.

So, get up and move.  Really, you can't find time to walk for 10 minutes?  Just start there.  Then at some point, when you realize, and you will, that you feel better or have more energy...add another 10 minutes on or at a different time.  Ultimately the goal is 30 minutes of at least a light sweat.  But you don't have to start there.  You can even plan for time to rinse off and shower before heading back to the sedentary job.  Incorporate these increments into your life and they have a better chance of sticking.  YOU CAN do it.  Just keep going :)

Today 230.8.  I am really feeling good about my direction.  Success bares new resolve.  Come with me.

Temptation = Frustration

A lot of habits we can do without.  If you smoke, there is really no need.  If you drink, again not needed.  Even if your a shopaholic, someone else can go to the mall.  I think that there needs to be a real respect for those of us battle, mentally, physically or both, with weight management.  We all have to be around food and eventually consume it.  A smoker's line in the sand is not to smoke.  We don't have that option.

But it is not about will power.  If that is all your plan entails..is to will yourself to thinness.. you will probably fail.

It's the planning, the preparation, the commitment, the recovering after a lapse, the accountability and personal responsibility that is most important.  All that being said, you will have weak times and bad choices.  So what!  The real question is what do you chose next time the short cut or the healthy option.  Short term actions create long term results. You can do it.  Why not you?  I'm doing it.  232.8

Are you ready for Change?

That is a huge question, and the answer may not be as simple as you might think.

Who wouldn't like to trim down, look younger, or fit into some old clothes?  If those reasons don't spurn you on, maybe it's general health due to diabetes or obesity complications.  Either way, wanting to change doesn't mean that you are ready.  In fact, simply wanting to change may actually be a deterant to reaching your goals.

Wanting to change can lead to a flippant mind that hasn't bought in to what it will take to find success.

If you are ready, then you are doing the hard things it takes to manage your weight.  Here is how you decide if you are ready?  You are ready to log.  You are ready to be more active.  You are ready to plan your food.  You are ready to sacrifice for something greater than fries or desserts.

Are you ready?  Keep going!  233.0

Bulk Planning

My schedule is crazy.  I have 7 jobs and lots of driving to make ends meet.  To that end, I am away from home for most of my meals.  I have to plan for upto 3 meals and 2 snacks a day - like tomorrow.  Therefore, it is important that I have food that is relatively portable.

If you eat a lot of prepackaged food, you will find that your sodium levels get pretty high.  To combat that, you have to prepare meals.  That becomes difficult with my schedule.  The only answer, is to bulk prep.  You have to be ok with leftovers.  If you are. then you can eat well and skip all of the meals out.  This way you get to save yourself calories and money.

Tonight, I grilled 4 turkey patties and made 8 servings off whole wheat pasta.  Along with sandwiches, lean pockets, turkey dogs and a healthy TV dinner or two, I will be set for the week.  for sides, I made cauliflower fries (from Peas of Mind) and whole grain rice medley (long, wlid, wheat, bulger, red quinoa).

Down to 233.8 :)  How are you doing with your resolutions?

What to do with Cravings?

Two weeks in and I have cravings.  The deep down, from the core, gnawing cravings that are habitually easy to give into.  It can be tough.  With these inklings, in a blink of an eye, I can end up in a drive through or seeking out ice cream.

The way that I seem to be able to stave off these demon wants is to plan.  Take food with me.  I don't let myself get too hungry.  Indulge in small amounts.  Have a cheat day.

See what works best for you, but always try to remain in control.  If our actions control us, we can quickly spiral out of control and into a place where time and calories don't exist (except they do exist).

By taking planned meals with you, there is a greater chance that you will stick with your healthy choice, especially if you don't want your prepared food to spoil.  It is when I am super hungry that I eat ravenously and usually eat fast food or junk food.  If I eat before going to a movie or ballgame, then I am less likely to pig out there.  When needing a sugar or junk food fix, have someone order for you or pick a small amount.  That way that food can still be on the menu but in controlled amounts.  Lastly, schedule a cheat day.  Not so that you can do anything, but instead make smart choices that aren't quite as healthy.

Give yourslef a break, and don't try to be perfect.  Just keep going!  Today 233.6.

Jack Frost: You don't know Me!

Winter weather is definitely here.  Colder temperatures, freezing precipitation and a built in excuse not to exercise!

Don't let not exercising or being activity be your only option.  Think of projects around the house that you have wanted to conquer.  Keeping the body moving will keep the engine burning fuel.

Do body weight exercises indoors.  Push-ups, pull-ups, dips, lunges, heel raises, chin-ups, and core movements (crunches, planks, bridges) can hit most major muscle groups.  If you cannot do some of these moves with your body weight, they can be modified so that some of your weight is distrubuted.

We can also dress for the weather.  Layering is very important.  There are three main layers to consider.  The under-layer (one closest to your skin) should be a silk or synthetic fiber that wicks or pulls moisture away from the skin.  This helps to retain body heat as you sweat.  The middle layer is all about insulation.  Cotton, wool or fleece are great insulators.  Finally, the exterior layer should keep the environment out.  Wind resistent or water resistent or both are considerations for this layer.  Don't forget appropriate gear for the head, neck, face, ears, hand and feet.  Done right, it feels great to conquer the elements and your waistline in one effort!  Either way, just keep going!

Today, my weight was done to 233.8

How do I Measure Success?

How is weight management best evaluated?  The scale - no.  BMI - no.  Then how do I know how I am doing? 

There are many ways to determine how you are doing with your weight management.  Individually, most of us are used to using a scale.  In fact, that is how I have been updating my management.  Short-term a scale can be helpful.  But as we discussed yesterday, a scale can lie based on hydration and other variables.

Long term, health is most important.  For health, weight management is about maintaining a healthy level of body fat.  Research suggests that individuals that carry too much fat also carry higher risk for chronic disease (cancer, heart disease, diabetes, etc.).  So then, we are trying to lose fat or maintain healthy levels of body fat.  Research about obesity and its related complications usually use BMI or Body Mass Index.  It is a very easy number to find.  It is calculated using body weight and height.

Here is the equation: wt / ht / ht x 703 = BMI.  The problem with this formula is that it only takes into account total mass and not fat vs. fat free weight (by the way, a scale does the same thing).  You want your BMI to be below 25 to be considered healthy, but at least below 30 to not be obese.  It is at 30 that research suggests people begin to be associated with higher health risk.

What we should be looking at is body fat %.  You can have yours tested by a fitness professional or purchase a scale that gives you BIA, or bioelectrical impedence.  This method sends a low level current through the body.  Fat is not a good conductor of electricity, so the more fat the slower the reading.  ACSM (American College of Sports Medicine) suggests that for women Body Fat be between 20-32% and for men 10-22%, with high level athletes lower. 

So weigh, daily or at least weekly.  But also check your body fat monthly to see changes.  If you are building muscle and burning fat, a scale may not be able to show you change, but body fat will.  Keep Going!

Downward Rollercoaster

Remembering that our perspective needs to be towards the longterm, a rise or bump in weight is to be expected.  You will be weddings, birthdays, reunions, and holidays to navigate during your weight management. 

Ideally, we have more good than bad - decisions, meals, days, etc.  When that happens the we will ultimately be where we want to be, healthy.  Everyone's weigh fluctuates.  If you step on the scale and see a slight rise, don't sweat it. 

Today, I am up .4 pounds.  Maybe I was slightly dehydrated yesterday or used the restroom at a different time.  Being bloated or even at a different place in a menstrual cycle can affect what the scale says.  Overall, where are you trending?  Up or down?  If your not even getting on the scale, then you probably already know.

234.8

You Can Do It!

Plan big picture (lose 50 pounds). Act short term (lose 2 pounds this week). Don't get overwhelmed and continue to make a healthier choice, even if the last one was unhealthy.

Think back to all of the times when you just gave in.  A bad choice lead to a bad day; or a missed goal lead to a bad month.  What if instead of giving up and not even trying, we continued to fight for our goals.

Don't worry about being perfect.  Don't beat yourself up over a missed goal.  Failure happens only when we stop trying.  Creating habits and undoing the same-ol'-same-ol' is a difficult thing.  But change can happen.  Don't you want to be there when it arrives.

What would you look like 20 pounds lighter?  More importantly, how better would you feel.  How much longer would you live?

234.4 down a little

Activity Despite the Weather

For the next couple of days it is supposed to be raining in my area.  That is significant due to the fact that my free time to be active is limited.  And like you, I am trying to keep the positive, healthy habits going.

Don't let the weather stop you from being active.  First of all, we can dress for the occassion.  As a guy, I have the innate need to test myself against the elements.  But since I am a wuss and don't want to camp or be exposed to long, a 30-45 min walk in the drizzle is a perfect opportunity to be manly.  Just making sure that I have on good footware and an exterior layer that is weather proof, I can walk or be active outdoors without alot of hub-bub.

Now it is not pouring, that would change things.  In that case, or if I didn't have wet weather options, the next couple of days would be a great time to get to the todo list.  "Spring" cleaning or projects around the house can keep me active and occupied.

If that doesn't sound good, make a trip to the mall.  Leave the cards at home and do some laps at the mall!  Just keep moving!

Today 234.8! 

Changing = Planning

Habits are what we do when we don't think about what we are doing.  It's what's natural. 

Change then has to be intentional or planned.  If I want to be able to reach my short-term weekly goal of losing 2 pounds, then I need to be able to plan meals, snacks, eating out, and activity.  Occasionally, I might reach my goal by accident, but long term I have to have a plan.

Last night I had dinner plans with a friend, I knew that I would eat a high caloric meal.  So I needed a plan.  I planned to be more active during the week and especially that day to balance my calories and meet my goal.  Today the weight is 236.2  Higher than yesterday morning (expected), but low enough to meet my goal weight for the week.  Next Sunday the goal is 234.2.  Let's keep going.

Smart Snacking is Healthy for Weight Management

New research shows the more someone snacks the healthier their weight profile is.  The idea behind this is not the ability to eat more throughout the day, but to actually use grazing to help keep an individual from gorging and storing.

Smart snacking helps to control the appetite and to reduce large meals where the body ends up storing the glutenous load.  High protein and complex carb snacks seem to be the key, not twinkies and zingers.  Fruit, veggies, yogurt, nuts and the like fit perfectly into this category.  Ideally, you snack never get to a starving feeling and then eat a more moderate amount of calories during a meal.

Down to 235.6.  I think I have some nuts!

2012 Resolutions

Just 2 really.
- lose 40 pounds
- no fast food till July

How about you?

One Thing at a Time

There is so much that I would like to change, to improve.  When it comes to unhealthy habits and vices, maybe even coping strategies, patiences is a virtue.

You have heard that too much of a good thing can be bad.  It is no different when trying to improve yourself.  Too much at once, tends to lessen the success of any change.  As we let down our guard, lose our focus, or life simply happens, we lose track of improvements and revert to what is comfortable and seemingly supportive, even if unhealthy.

Find one thing that you can do to improve; less sweets, less alcohol, more walking, etc.  Do that one thing, or maybe two things and create a habit.  Then add on.  Remember success is found long term and the race is not a sprint.  I encourage you to slow down the change and make it fit.  Keep going.

236.4 - actually down from the holiday high, but way up from the fall.

It's all about the Goals

Goals are so important when changing habits.  Short-term, long-term, and immediate goals are all important and should be written out.

Then you must prioritize.  Which have urgency.  We can create urgency by using SMART goals.  The "T" is for time sensitive. Having an end date keeps our goals up-to-date and current.  We should not be able to table our goals this way.

We also have to evaluate our goals.  At the end of any time segment, we should evaluate how we did and move forward.  Keep going!

A New Day, A New Year...A New Plan???

Well, what excuse can we come up with.  The weather?  The stars aren't alligned?  Whatever the case, it is probably an excuse.  Reevaluate where you are at with your goals.  What do you want out of 2012 for your health, fitness, physical activity, etc?

Odds are that if you are trying to lose weight, this isn't the first time.  Don't let past failures or bad memories about control or lack of success doom this year's future success.

People lose weight.  People change habits.  People do it all of the time.  Why not you?  Why not me?  The is no reason that we cannot be on that list, that we cannot be telling someone next year how we found long term success.

Remember success is not found by February or March or even summer.  It is found when we change our lifestyle for the longterm and our goals fall into place.  This type of success does not happen because of an accident or because of a quick fix.  Our success will be marked by having a healthy year followed by a healthy year.  We might have to change our priorities and understanding of how the body works.

Regardless.  I plan on being there (he states with blue paint covering half of his face).  Who will be there with me?!!!