Wait, I didn't type the title correct. Right? Yes, it is correct. Respect the power that habits have and the possible consequences of not changing at all or releapsing.
Odds are that most of you reading this have had an unhealthy relationship with food at one time or another. I've been there. It doesn't seem like a big deal. Everyone eats what I eat or how much I eat or when I eat or why I eat?
Research has shown how food has addictive properties. Sugar, for instance, has shown the same reaction on the brain as hard drugs like cocaine. It may seem like a silly thing to compare, but would you do a line of coke because your sad or bored. Hopefully not, but we should have the same thought process about food.
Not only should we not cope with stress using food, we should not eat high sugar, high salt or high fat foods period. We are asking for trouble. Especially if we are trying to stop the habit carousel. I didn't have the best weekend eating. A bad meal on Friday and one on Saturday. But that turned into craving more on Sunday. Maybe it was a coincidence, but I respect food not to fool myself with self-talk like "Just one more time" or "I'll start tomorrow". That day might never come!
216.2
Wednesday, February 29, 2012
Tuesday, February 28, 2012
The Ups and Downs of Calorie Consumption
As we lose mass, we don't need as many calories to get us through the day. Kind of a bummer. I work hard to lose weight and my reward is that I have to eat less!
Yes, but that is the wrong mentality. Food is a fuel. We don't need as much fuel when we don't have as much mass. If we only eat for enjoyment or comfort, then fewer calories become an issue. Since Christmas, I have lost exactly 25 pounds as of this morning. That has also equated to a little over one hundred calories less I need a day. It is really only two bites of a Snickers, but I kinda want those bites.
Just remember that long term when we are not trying to lose weight the caloric bounty can increase. For me, I am trying to limit my caloric intake to 1000 calories less than my daily allotment. So when I am done losing and am just maintaining, I get to eat +1000 but -100 or 900 more calories a day of bliss, I mean fuel!
Yes, but that is the wrong mentality. Food is a fuel. We don't need as much fuel when we don't have as much mass. If we only eat for enjoyment or comfort, then fewer calories become an issue. Since Christmas, I have lost exactly 25 pounds as of this morning. That has also equated to a little over one hundred calories less I need a day. It is really only two bites of a Snickers, but I kinda want those bites.
Just remember that long term when we are not trying to lose weight the caloric bounty can increase. For me, I am trying to limit my caloric intake to 1000 calories less than my daily allotment. So when I am done losing and am just maintaining, I get to eat +1000 but -100 or 900 more calories a day of bliss, I mean fuel!
Thursday, February 23, 2012
Weight Loss Priorities part 2
When timing is right and you are ready to master your habits, food habits are much more important than activity habits.
Both should be done, of course. But ingesting, or inhaling, food and calories can be done much quicker than eliminating calories. It is much easier to overconsume than to overexert.
Try focusing on one area of your diet and not try to eat perfectly.
- lower fat
- more whole grains
- more fruits and veggies
- less calories
- less liquid calories from sodas or alcohol
- less snacking
- less eating out
- better balancing of your diet.
Use a logging tool to help yourself document. It is very important to evaluate. That is difficult if you don't understand the details of what you are doing.
Try www.loseit.com and friend me or comment here that you would like to be friends and we can encourage each other.
Both should be done, of course. But ingesting, or inhaling, food and calories can be done much quicker than eliminating calories. It is much easier to overconsume than to overexert.
Try focusing on one area of your diet and not try to eat perfectly.
- lower fat
- more whole grains
- more fruits and veggies
- less calories
- less liquid calories from sodas or alcohol
- less snacking
- less eating out
- better balancing of your diet.
Use a logging tool to help yourself document. It is very important to evaluate. That is difficult if you don't understand the details of what you are doing.
Try www.loseit.com and friend me or comment here that you would like to be friends and we can encourage each other.
Weight Loss Priorities
The first thing to discuss with any habit change is whether or not the change is a true priority. Many times the change is uncomfortable or difficult and procrastination becomes very easy.
Think about past failures. If you consider a previous attempt that did not find success, did you routinely make excuses about why it was ok to eat this or not do some activity that you had promised yourself you would do.
I have always believed that there are seasons in life for different things. It may be that you simply are not ready to change. Wanting to change can fall dramatically short of executing change for your own benefit. When you have your priorities set for your habit management, then excuses won't exist. You will simply do what you set out to accomplish.
If you are reading this shaking your head and saying to yourself that I don't know what you are going through right now. Your right. But I am right about your priorities not being focused on the success of your goals. Doesn't make you a bad person, but you cannot stop trying. Schedules improve, health gets betters, family isn't so crazy forever. And then maybe the time will be right.
Or maybe you can reprioritize now. Success is a funny thing. We all are eluded by it until we really TRY to find it. It is not found by accident. You can do it! 216.2
Think about past failures. If you consider a previous attempt that did not find success, did you routinely make excuses about why it was ok to eat this or not do some activity that you had promised yourself you would do.
I have always believed that there are seasons in life for different things. It may be that you simply are not ready to change. Wanting to change can fall dramatically short of executing change for your own benefit. When you have your priorities set for your habit management, then excuses won't exist. You will simply do what you set out to accomplish.
If you are reading this shaking your head and saying to yourself that I don't know what you are going through right now. Your right. But I am right about your priorities not being focused on the success of your goals. Doesn't make you a bad person, but you cannot stop trying. Schedules improve, health gets betters, family isn't so crazy forever. And then maybe the time will be right.
Or maybe you can reprioritize now. Success is a funny thing. We all are eluded by it until we really TRY to find it. It is not found by accident. You can do it! 216.2
Wednesday, February 22, 2012
What are you Giving Up?
Today is Ash Wedensday or maybe better known as the "day after Mardi Gras when I really don't feel like going to work becasue and ate and drank too much crap"!
Either way, religious or not, this Lent season is a good reminder about our opportunity to challenge ourselves to give something up. In a religious setting, the reminder includes strengthening your relationship with God and remembering to rely on Him to help us through tough, even self imposed, challenges.
It is the perfect time to change a habit while increasing communication with your your diety of choice and make food not your idol.
217.2
Either way, religious or not, this Lent season is a good reminder about our opportunity to challenge ourselves to give something up. In a religious setting, the reminder includes strengthening your relationship with God and remembering to rely on Him to help us through tough, even self imposed, challenges.
It is the perfect time to change a habit while increasing communication with your your diety of choice and make food not your idol.
217.2
Tuesday, February 21, 2012
Snowball is Rolling
Think longterm but act short term. It is great to have longterm goals. I hope to be at 185 by the end of the year. However, if my actions are constructed with the date in mind, there is a good chance that I will neglect healthy choices now and procrastinate. Therefore, my actions are daily to get me to that goal.
I plan my eating and my activity. If I neglect these things, I will not have success. I don't know too many people that accidently lose a lot of weight. There must be intent.
Once you create some new habits, it is not the same daily grind to get you through the day without your favorite fast food. I am able to control my habits with much more ease that previously. Don't give up or give in. It will all come together. As long as you keep trying to improve, you will find that success will be in your way!
216.6 today! 23.4 pounds down since Christmas. About time for a new belt!
I plan my eating and my activity. If I neglect these things, I will not have success. I don't know too many people that accidently lose a lot of weight. There must be intent.
Once you create some new habits, it is not the same daily grind to get you through the day without your favorite fast food. I am able to control my habits with much more ease that previously. Don't give up or give in. It will all come together. As long as you keep trying to improve, you will find that success will be in your way!
216.6 today! 23.4 pounds down since Christmas. About time for a new belt!
Saturday, February 18, 2012
Plan your Eating Times Backwards
The toughest thing for me to do right now is to not eat late at night. I get off from a second job at 10:00. If I eat dinner too early, then I end up starving before bedtime. Most of the time I can think of it as a challenge, to fall asleep without eating. Other times, I give in, and it usually is not the most wholesome of choices that I fill my belly with.
What options do I have then?
Well, if I am going to go to bed at 11:00 or 11:30, I should eat dinner about 3 hours before. Then I schedule my snacks and meals in 3 hour segments. My day ends up looking like B - 8:00, S - 11, L - 2:00, S - 5:00, D - 8:00. This is my blueprint. If the span will be longer, I try to eat more calories or drink water to supress appetite. A 2,000 calorie diet might be divided as such: B - 500 cal, S - 200, L - 550, S - 200, D - 550 (again, a guideline).
See if planning will help your appetite. 218.6
What options do I have then?
Well, if I am going to go to bed at 11:00 or 11:30, I should eat dinner about 3 hours before. Then I schedule my snacks and meals in 3 hour segments. My day ends up looking like B - 8:00, S - 11, L - 2:00, S - 5:00, D - 8:00. This is my blueprint. If the span will be longer, I try to eat more calories or drink water to supress appetite. A 2,000 calorie diet might be divided as such: B - 500 cal, S - 200, L - 550, S - 200, D - 550 (again, a guideline).
See if planning will help your appetite. 218.6
Thursday, February 16, 2012
Personal Victory
As I was waking up this morning, I am an overwhelming childlike sense of excitement. Like opening a present, I ambled to the scale and did my morning due diligence. The scale was below 220. This is a nearly 2 year first and more than 20 pounds down from my recent high.
This is only a temporary victory. The battle was won but the war still rages. I have more to lose and longer to maintain. But I am full of self-confidence and ready! Come with me and see how this feels.
Now, along with my inward healthy changes, I can see and feel an outward change in my appearance. My words cannot do justice to the emotion and joy that comes along with the rewards of reaching your goal. I want to share this feeling, but you have to pay the dues to be in the club. The great news is that anyone can join!
This is only a temporary victory. The battle was won but the war still rages. I have more to lose and longer to maintain. But I am full of self-confidence and ready! Come with me and see how this feels.
Now, along with my inward healthy changes, I can see and feel an outward change in my appearance. My words cannot do justice to the emotion and joy that comes along with the rewards of reaching your goal. I want to share this feeling, but you have to pay the dues to be in the club. The great news is that anyone can join!
Wednesday, February 15, 2012
Heart Healthy
It's V-day mourning time. But even if you don't have someone special to give your heart to, you should be working to keep it healthy for that future day.
Good diet, decent activity and a balanced life will put you on the right track for a healthy thumper!
Good diet, decent activity and a balanced life will put you on the right track for a healthy thumper!
Monday, February 13, 2012
Finally It's Winter
Snow is on the ground in Texas, kinda. But elsewhere for sure. Don't shy away from that precip! Go and show it who's boss.
Dressing for activity in the cold is fun. It doesn't have to be about toleration, but actually enjoying the crisp air. Maybe it's a guy thing, but conquering the elements and getting an exercise session done is very rewarding.
If you don't have the attire, stay inside by the fire. Be creative and move your body indoors. Let me know if you need suggestions, but don't just sit there until Spring!
Dressing for activity in the cold is fun. It doesn't have to be about toleration, but actually enjoying the crisp air. Maybe it's a guy thing, but conquering the elements and getting an exercise session done is very rewarding.
If you don't have the attire, stay inside by the fire. Be creative and move your body indoors. Let me know if you need suggestions, but don't just sit there until Spring!
Sunday, February 12, 2012
Bad Meal, Days Ok; Just no Bad Weeks
Face it! We are not going to eat perfectly. We are going to have ups and downs. It should be expected and accepted without guilt. It can be disappointing when the number on the scale goes up, but if we feel shame and guilt then we might have more bad choices on it's heels.
Yesterday was a bad day. I had a plan and it was destroyed by cookies and tiredness. I gained a pound and a half. Stinks, but no big deal. I will be back down in couple of days with good choices on the horizon. The scary thing is that bad choices are always lurking, trying to trip you up.
Yummy, fatty, high calorie foods can become addicting and urge cravings for the next meal or day. Have your fun, but more on to what you know is healthy.
Today 222.2
Yesterday was a bad day. I had a plan and it was destroyed by cookies and tiredness. I gained a pound and a half. Stinks, but no big deal. I will be back down in couple of days with good choices on the horizon. The scary thing is that bad choices are always lurking, trying to trip you up.
Yummy, fatty, high calorie foods can become addicting and urge cravings for the next meal or day. Have your fun, but more on to what you know is healthy.
Today 222.2
Friday, February 10, 2012
Valentine's Plans
What are your plans for Valentine's?
No, I don't mean what are you doing to woo your favorite honey. What are you doing to prepare for the extra calories? The big meal? The chocolate?
Have a plan in place to burn more calories during the week or be sure to elongate Kanoodling time with your loved one!
No, I don't mean what are you doing to woo your favorite honey. What are you doing to prepare for the extra calories? The big meal? The chocolate?
Have a plan in place to burn more calories during the week or be sure to elongate Kanoodling time with your loved one!
Thursday, February 9, 2012
Action is Key to having Goals Met
Not physical action. Sure that helps, but for goals to survive you must have an active plan. You simply cannot say you want to acheive something and then not work towards it. Yet, that is what so many of us try to do.
If it is really important, then make it a priority. If it was easy, then we would all already be there. We must intently choose to change something; eating, drinking, being active. Whatever you start with, you have to choose and not just hope.
So the question is then, what are you going to choose for this day or week? How are you going to act?
Down 18 pounds since Christmas! 222.0
If it is really important, then make it a priority. If it was easy, then we would all already be there. We must intently choose to change something; eating, drinking, being active. Whatever you start with, you have to choose and not just hope.
So the question is then, what are you going to choose for this day or week? How are you going to act?
Down 18 pounds since Christmas! 222.0
Wednesday, February 8, 2012
Reward Day
So far this New Year is going great for resolutions.
I have not eaten any fast food and I have lost 18 pounds since Christmas. My will is strong, and my mind is focused. Now, I cannot take those things for granted, as they do tend to disappear. So, today is a reward day.
I am going to eat out, but not fast food. No "pink slime" burgers or "pink goo" nuggets (google those terms). Probably have a little Pei Wei. I don't want to be too aggressive with my weight loss. It can be dangerous for adherence to press through without any break or relaxation.
I am going to have fun, but not over indulge and not feel guilty! 221.8 today, but it will be higher tomorrow.
I have not eaten any fast food and I have lost 18 pounds since Christmas. My will is strong, and my mind is focused. Now, I cannot take those things for granted, as they do tend to disappear. So, today is a reward day.
I am going to eat out, but not fast food. No "pink slime" burgers or "pink goo" nuggets (google those terms). Probably have a little Pei Wei. I don't want to be too aggressive with my weight loss. It can be dangerous for adherence to press through without any break or relaxation.
I am going to have fun, but not over indulge and not feel guilty! 221.8 today, but it will be higher tomorrow.
Tuesday, February 7, 2012
Consistency is the Key
Maybe a day doesn't go your way. Or maybe the darn scale doesn't read what it "should"! There will be many situations on your weight loss journey that are confusing or frustrating.
Just remember the bigger picture. More good days than bad, good choices than bad will ultimately give you the direction you need. We are in control, we simply need to assume it.
After a normal day by all accounts, I am now where I was before the weekend trip. Just stay with it. 223!
Just remember the bigger picture. More good days than bad, good choices than bad will ultimately give you the direction you need. We are in control, we simply need to assume it.
After a normal day by all accounts, I am now where I was before the weekend trip. Just stay with it. 223!
Monday, February 6, 2012
Weekend Results
Well, I missed my goal. I weighed in 1.8 pounds higher than when I left and my goal was to be only .6 higher. We will call it water weight! Just kidding.
No shame in not reaching my goal. I tried. I planned. I didn't even have any of my son's birthday cake. Shame would be giving up or giving in! Today begins a new week with goals that will help me continue on my path.
I am really enjoying this trip towards wellness. I feel that I am learning more about myself and how to look at food and activity with a correct perspective. They are not the evil lords that control my life. I am..wait, that didn't sound right.
225.0
No shame in not reaching my goal. I tried. I planned. I didn't even have any of my son's birthday cake. Shame would be giving up or giving in! Today begins a new week with goals that will help me continue on my path.
I am really enjoying this trip towards wellness. I feel that I am learning more about myself and how to look at food and activity with a correct perspective. They are not the evil lords that control my life. I am..wait, that didn't sound right.
225.0
Sunday, February 5, 2012
Tough Weekend
Having to buy a new car = STRESS!
Son's Birthday party = Celebration!
Superbowl = Fun!
Weekend trip = Holiday mentality!
Raining Weekend = no golf, no outdoor activity!
Loss of electricity = no indoor activity!
The deck is stacked for a bad weigh in tomorrow morning. I have tried moderation and flat out saying no. But will it be enough?
Son's Birthday party = Celebration!
Superbowl = Fun!
Weekend trip = Holiday mentality!
Raining Weekend = no golf, no outdoor activity!
Loss of electricity = no indoor activity!
The deck is stacked for a bad weigh in tomorrow morning. I have tried moderation and flat out saying no. But will it be enough?
Friday, February 3, 2012
Party Time
Today is my son's 11th B-day. Cake and Mexican food...ohh dear!
I already have a plan. 3 corn torillas, grilled chicken breast plain, rice and black beans. I am going to make my own tacos. I am going to have my own snack before sitting down. Therefore, I eliminate the roulette of chips and dips. Then 1 cupcake. Presized, I like it. I got on the bike earlier, so I hope to balance well for today.
I am going to be gone through the Big Game and those parties as well. We shall see what Sunday has in store. My goal is to be within a half pound of my current weight on Monday morn. 223.2.
I already have a plan. 3 corn torillas, grilled chicken breast plain, rice and black beans. I am going to make my own tacos. I am going to have my own snack before sitting down. Therefore, I eliminate the roulette of chips and dips. Then 1 cupcake. Presized, I like it. I got on the bike earlier, so I hope to balance well for today.
I am going to be gone through the Big Game and those parties as well. We shall see what Sunday has in store. My goal is to be within a half pound of my current weight on Monday morn. 223.2.
Thursday, February 2, 2012
Nigh Upon Us
It is now February and P. Phil says it's 6 more weeks of resolutions. If you got off track early, it doesn't mean that you have to stop trying. Buck up - come on along for the ride. 2012 could be your best year ever.
There is a big obstacle looming. The Big Game is Sunday. Do you have plans to Nacho-it up? Or guzzle large volumes of caloric drinks, adult or otherwise. Have a plan, get in some extra work before this Sunday's gathering. You might even find out that you don't want to imbibe and injest the normal gameday fare. I feel way too good to even worry myself with wings or nachos.
Heck, last night, I even bought a sub sandwich on the way home and choose not to eat it. Half for lunch and half for dinner today. This is from a guy that most of last fall had fast food restaurants littering his monthly credit card statement. Now, I am not going to get cocky, but I do feel really good about where I am.
223.6 and continuing to drop :)
There is a big obstacle looming. The Big Game is Sunday. Do you have plans to Nacho-it up? Or guzzle large volumes of caloric drinks, adult or otherwise. Have a plan, get in some extra work before this Sunday's gathering. You might even find out that you don't want to imbibe and injest the normal gameday fare. I feel way too good to even worry myself with wings or nachos.
Heck, last night, I even bought a sub sandwich on the way home and choose not to eat it. Half for lunch and half for dinner today. This is from a guy that most of last fall had fast food restaurants littering his monthly credit card statement. Now, I am not going to get cocky, but I do feel really good about where I am.
223.6 and continuing to drop :)
Wednesday, February 1, 2012
New Month
Still feeling good. Semester getting a little busier and stress getting a little higher (car issues). I am at 225.0 down about 15 pounds for January.
Regardless of whether January went well for you, you can have a great February. Come on, you CAN do it. There is no reason why you can't. Let me know how you're doing. Whatever, don't get on the McNugget diet. There are also articles about McDonald's pink slime in their burgers. Check it out and rethink your eating habits.
Regardless of whether January went well for you, you can have a great February. Come on, you CAN do it. There is no reason why you can't. Let me know how you're doing. Whatever, don't get on the McNugget diet. There are also articles about McDonald's pink slime in their burgers. Check it out and rethink your eating habits.
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