Stumble out of the Gates

This past weekend, I did do a little bit of training.  I did about 2.5 miles.  I have quiet a bit more to challenge myself with before next Sunday.

My eating has not been great.  This week has been emotional, and I have struggled with my coping skills.  My weight is up, but my resolve is maintained.

214.4

Feeling Good

This week has felt good.  I have a goal and a mindset that are working together.  I have purpose and focus.  I have sleep and balance.

I really feel like I have a good foundation to build my healthy habits on.  Sometimes there isn't even a fight, I tell myself I deserve to rest or eat.  Now I am looking for opportunities to move or weighing my snack choices.

I have also signed up for my first 1/2 marathon in 3 years.  It is in 3 weeks.  I am looking forward to completing it.  My goal is to complete it in at least 3:05.  I have not been training much, so I am not sure how it will go.  But, I have a goal and a focus. :)

212.2

What is Success Exactly?

Last post was about finding victories.  These victories are the small and large battles that help to forge the longterm attainment of our health goals.

Success, for me, is partially associated with longterm habits.  My weight has been the same for about the last week, but I feel more comfortable with my habits.  I don't feel like each food choice is quite the struggle that it had been previously.  I feel good about that.  Small battles will lead to larger victories and overall success!  If you are not feeling positive about being in control, then success may be fleeting.

209.2

Find Victories

As I look for consistency and habit (re)formation, I am trying to account for any small victory.  Pschologists would tell us, that small success breeds more success.  You hear all the time in articles and stories about weightloss triumphs that once the individual created a habit they don't want to go back.

I have to say that I have lived that truth.  There are food/drink items that I thought I would never give up.  maybe a habit that I thought that I couldn't kick.  Currently, I rarely drink any soda or eat at a fast food joint.  Years ago, Diet Cola, and worse, a late night fast food venture was very common.

Health begets health.  Those who run tend to have more success trying to quit smoking.  Find small wins and keep building.  The past 2 days, though a very small sample size, have been good.  Weight is down and I feel better.  Now let's keep it going.

209.0

Struggles Mar the Pathway, but the Solution is Reachable

I have struggled continuing my habits.  I have seen it in myself and many others; you let down your guard and think that a day or two or even a week of being lax won't have a great impact on your weight or success of reaching your goals.  Well the weight part might be correct, you would have to eat terribly for a handful of days to do some real long term damage to your weight. 

However, neglecting your habits in the short-term could really damage your ability to reach your goals or maintain your progress.

This is where I currently am.  I am struggling to continue the consistent work that I did in May, June and July.  In August, I didn't worry about the details as much and ate out more and allowed myself some fast food and more treats than usual.  Unfortunately, that short term change has derailed my consistency enough that I am having a hard time doing what I did just 2 months ago.

The struggle is real.  Hold tightly to your healthy habits.  If you waver, get back on track asap.  Don't keep the perpetual lie of "I do it tomorrow".  Tomorrow seems to never come. 

Tipping Point

Last week, my post was about getting back in the habit and re-focusing (which a lot of my posts are about).  I spent the end of August enjoying things that I wouldn't want on my diet or as a habit.  Eating fast food or late at night helped me get up to 211.2.  After just a couple of days of good healthy choices, I am back down to 207.6.  I am having to do a little internal fighting, but for the most part the healthy choices are coming easily.

What can you do?  And more importantly, what are you willing to do?  Change can happen and will happen.  The next step is to make those changes as permanate as possible.  We can do it.

Create a goal or goals and then make a plan of action to get you there.  My goal is to get to 185  which would put me at about 12% body fat.  I have not been there since pre-pubesence.  My general plan is to balance my time, plan meals, pack lunches, be more active, schedule exercise times, get good sleep, and improve my spiritual walk.

Here we go! 207.6

Back at It

I have had some success since my last post. Summer got busy so I stayed off of Blogger, but will be hoping to add a couple of posts a week during the Fall.

In May, I was in the mid 220's.  I am currently at 207.6.  My goal is to stay below 200, with the ultimate aim at 185.  We shall see how doable that is.

What I found in May was that I was not trying as hard as I could have.  I was snacking at night and getting somewhat lax on my activity.  With those two things changed, I found daily success.

I feel like I am in a good spot with my focus.  I am a little distracted with a breakup but it is getting better.  I have been pretty good about not making excuses with my eating on that front.

Who wants to join the journey with me?

Feeling It

Motivitation is an important tool.  When your mindset is not there, hunt down your motivation.  Focus on why you want to be healthy or improve your body composition.  If you can live in that focus, you will have an easier time finding success.

Some of my stress has been alleviated.  But, that stress actually caused me to refocus.  I feel rejuvinated and excited.  My desire is back.  This week I have not eaten after dinner, or had a controlled snack.  I have slept better and feel more energized.

The last step is to execute more movement.

223.4

What Stress Does to Good Intentions

My schedule has been packed.  My social life is not balanced.  Now, one of my most important relationships is unraveling.  Stress is tough.  It does many things to our health if not managed appropriately.

I will save the acute and chronic responses of stress and focus elsewhere today.  Stress tends to send us towards whatever is comfortable, our crutches.  It could be food, tv, alcohol, drugs, cheap relationships, etc. 

We make excuses, because we "deserve a break or a treat".  Either way.  I am going to keep working towards my goals.  I am up a bit, so time to dig in and make time for myself.

226.2

Refocus and Renew

As is par for the course for someone who struggles with food addictive or overeating or, minimally, weight management, I am having trouble with my focus.  I have not fallen completely off the wagon, but I am struggling.

I am not as interested or as focused as I have been in the past.  I am not sure how to flip that switch, but I am craving food from boredom or entertainment more than sustenance.  And as you may know, that is a dangerous place to be.

That being said, I am still 15 or more pounds down from January and 45 pounds or so down from 5 years ago.  I want more.  I want to challenge myself to move more without discomfort.  I want to lessen the impact on my low back and knees.

And I do want to look different.  Partly because I want people to take me seriously when discussing the topic and partly, because I want it for me.  I want to look in the mirror and see the accomplishment and be more comfortable in my own skin.

Now I am not so uncomfortable that I am going to create an eating disorder or to hate myself.  Lord thank you for being able to balance those thoughts.  But I do want more.  Healthfully, I think that is a positive.  While be comfortable in your body is important, I don't want to get complacent.

Lord help me to make healthy choices, to find ways to move more, to have a thrist for activity.  I don't want to take my movement for granted or your creation.  Sitting down in front of the TV does not benefit me or bring me closer to you.  I want more.  So now what?

225

Walk the Walk

I have been professing, literally as a professor, to students and clients how important strenght training is.  But I have not been making time for that in my personal life.  I 100% believe the science and philosophy of why it is important, but I have not made it a priority.

I need to do that soon.  More muscle leads to more fat burning throughout the day.  It helps to improve overall performance and reduce risk of injury to the joints.

Specifically for me, I am concerned about my knees.  I need to improve the strength and flexibility of my quads, hamstrings, glutes and calves for an overall better fitness level.  Today might be the day.

222.6

Remember the Alamo

That phrase was supposed to inspire and help the Texians focus on the true goal!  What do you need to remember to stay on track.

Instead of a quick food fix that really won't make you happy or fix a problem, consider the victory that awaits you in the morning or next week when you weigh in or try on an old pair of jeans.

Remember your goals, your promises and why you want to change.  Now is the time, because if not now...when?

You can be in control.  The desicion to be in control is offered every meal or snack.  Say yes to find your success! 225.0

A Reminder of the Basics

Eat smarter and move more.

That's it.  To lose weight and be healthier, you need to eat smarter and move more.

There are many different ways to accomplish that, but focus on how you will adhere to any change that you make for the long term.  Short term cleanses or fasts or whatevers don't have the research backing to suggest that they are beneficial to weight loss.

224.2 Up and down for me.  Time to get back to the basics.

Tough Weekend, Need to Stay Tough

A weekend of travel and visiting my kids led to some weight gain.  I didn't throw my hands up and do whatever.  In fact, we went to Cici's and I didn't eat at all. However, snacking while driving did get to me.

Core beliefs are in tacked.  Just need to keep the effort up.  Two additional things, I need to exercise and not just move and I need to walk closer to God.  Let him defend me against temptation and bolster me.

224.2

Fighting the Plateau

After losing 18 pounds in 8 weeks, I have hit a plateau.  It happpens, but I need to stick with the plan and not panick.  The effort will pay off in the long run.

It is disappointing to not have the success you anticipate.  First thing is to double check your log.  Did I eat more calories than I remember?  Maybe I didn't move as much as I thought.  Or maybe after success, I got a little cocky and the plan has eroded in small ways.

I am going to stay focused and not take this for granted.  I am also going to add more exercise.

223.0

Continuation = Success

I have heard two different people talk about weight loss plans over the last 24 hours.  Neither are terrible in theory but both probably won't work.  Here's why.

The first "whale" (her term) I talked to invested in Advocare.  For $120 she received product that she is hoping will jump start her into success.  It might.  But after a month of using a plan with structure, what will she do?  The answer there will spell long term success or failure.  And to be honest, that is if she makes it there.

The plan includes a lot of change for her. Most of it she does not like.  Willpower may prevail, but research would say that she is doomed already.  Hopefully she will make it through the month.  If so, what has she learned moving forward.  She won't have the guidelines and structure that Advocare.  Will she have the tools to keep her success moving forward?

The second individual is ready for "Insanity Max 30".  Each of those words creates concern.  The title may short circuit any possible success.  If you can do an insane, max level of intensity, can you last 30 minutes?

Again, there is structure in the program and the concepts and exercises might be valid.  But will she find success?  Would you or I?  Cookie cutter programs do allow for modifications, but many times high intensity = non-adherence. 

To find your health, listen to sound principles.  Start with eat less (need to know your BMR) and move more, or at least one of the two.  Don't be afraid to push yourself, but be honest about what you will continue to do.

222.2

Vacay Victory

I just returned from a 5 day vacation with lots of driving and relaxing.  Nothing wrong with that, but I was worried about my calorie count while on my break. 

Now it is important to balance the interest in monitoring my choices with enjoying the vacation, but I didn't want to have to undue 5 days of gluttony either.

My kids and I did some hiking so their was was physical activity.  Nevertheless, I wanted to guard against the vacation mindset of I can eat anything because I'm on a vacation.

With this in mind, I didn't stress about what I ate.  However, I did plan and document.  I got ice cream, had french fries, and tex-mex. 

All-in-all, I gained a pound and enjoyed my break.  225.4

Don't Count on Will Power

Will Power will fail you.  Internal thoughts and needs, hormones, stress, habit, peer pressure, all of it is more POWERUL than will power.  Obviously, the decision to change is important.  But without a plan and a belief in what you are doing to be healthy, well, you can only say no a certain amount of times.

Don't worry about saying no.  Say yes to a plan.  Say yes to being activity, Say yes to eating moderately.  And then say "YES" when you see your body and habits change.

227.0

Healthy Body Image

I just read an article online under the Huffington Post umbrella.  The author was a women who describes the difference between her misery of thinness and the happiness of fatness.  It is about her journey and not science.  Certainly her perspective is valid, but not truth.  You don't have to be miserable while working to be thinner.

The focus whould be on health.
1. Research suggests that health motives have better adherence than apprearance motives.
2. Being "thin" or a certain size may not be in your genetics
3. Instead of a defined end point, the goal should be a continued journey.

There is a lot of pressure to be thin in the American society.  That pressure can build into unhealthy choices like an eating disorder or self loathing.  I would never support those mindsets.  But if you cannot rationally see the benefit of working towards health in a healthy way, then there is a pyschological problem.

You don't have to love the journey to appreciate the goal.  Don't just give up your health due to the rigors of trying.  If you cannot find a healthy road to health, ask for help!  It can be done. 

Are Results Important?

There was a recent study released that suggested that exercise without the weight loss was still beneficial.  It makes sense, but it doesn't it make it less frustrating.

Really, health is my main goal.  Dieing is inevitable, but I don't want to be sick for years or have a disease that changes my independence.  That being said, I do want proof that what I am doing has a result.

The result can be easily found on the scale.  I found blood chemistry numbers from 2008 and compared them to a recent test in 2014.  All of the major factors related to heart disease were down.  LDL cholesterol, Blood pressure, Trigylcerides, Blood Sugar were all down.  And my HDL's were up (that's a good thing)!

I have changed my health damatically over the last 6 years.  But that is sometimes hard to remember when I look in the mirror or at the scale.  Large deposits of belly fat is still a concern.  But the point I wanted to make today is, changing your habits to be healthy have an enternal impact even if you cannot see an external change.

Lastly, don't get frustrated or down.  Your changes are benefitting you.  This past week I have fluctuated and not really lost.  But, I bet my blood chemistry hasn't gotten worse.  Keep fighting!  It is worth it! 229.6

Results are there, But...

I have lost nearly 10 pounds in 3 weeks.  Results are good, but they will only be long term if I can truly change my habits.  Eating is going well, though today I did notice a "not again" thought while packing my lunch.

I do love the feeling of control.  I wake up every morning wanting to weigh in.  Can you imagine?  Not dread, but excitement.

That being said, I need to continue to find ways to be active in my life.  It is better, but I need to push for higher levels of fitness.

230.8

Conscious Commitment - Means No Excuses

Two weeks into a new found focus has me 7.4 pounds down and being more active.  Being consciously aware, means no excuses.  It doesn't mean perfection, but it does mean that I need to consistently aware of my surroundings and schedule.

When can I eat?  Will there be a microwave or oven?  When can I go for a walk or stretch?  Did i prepare enough food?  I am going to Chili's, what's on their menu that I want to eat?

I am not worried about being perfect, but I do have to be mindful of what I am doing and where I am.  This past weekend was my son's 14th birthday.  He lives in another city unfortunately, so I had to travel to spend time with him and my daughter.  Challenges are everywhere on a trip away from home, especially for a party environment!

Result was Grilled Chicken and Shrimp with rice at a restaurant and portion control at a pizza buffet.  It also included time at the mall to simply walk and people watch.  All toll, I gained .6 pounds.  I feel that was a victory.  Sure I gained a little, but it was kinda part of the plan to relax my choices for the weekend whilst keeping the integrity of the bigger picture.

Monday was good enough to erase that gain and lose more. 232.6

It is a Matter of Choice

We are in control of our health to a large degree.  There are of course those who are afflicted by genetic or opportunistic conditions that greatly challenge our daily health, or even our lives.  But for the most part, it is suggested through research that 84% of health related concerns are a product of lifestyle choices.

We can choose to eat the correct portions, to balance our diet, to move our body, actively search out wellness.  Or we can choose to keep our head in the sand (don't weigh, or food log, or be active) and we hope that it (whatever your it is) doesn't happen to us.

The main choice that I need to continue making is the choice to be conscious of my health, to take my head out of the sand and to be assertive in creating my health and not just merely hopeful.

233.4

Good First Week Back in the Saddle

The roller coaster is trending up.  The lifestyle that I want to lead is not too difficult to follow, but it is not natural.  For me, natural is snacking, eating till full, late night snacks or treats.  To be where I want to be, I have to be conscious and aware.  To be conscious and aware, I have to be content and balanced.

I am content and not over stressed.  Last week I lost 5 pounds.  I didn't eat perfectly, I am still working on creating a better routine.  Nevertheless, I am down 5 pounds.  I pray that this week I can stay conscious and aware.

234.6

That Time of Year

Surprise! It's January and I, like many others, are attempting to "Kafka" ourselves into a healthier subject.  It is a challange that has been documented here.  The same challange that has seen great but fleeting success.  When it comes to health (managing weight is a health concern), success cannot be defined as such, if it is indeed fleeting.

I want to change, to lose weight!
-sleep better
-less aches
-more ability
-better at sports
-look better
-fit in my clothes
-have more energy
-be stronger
-lower my blood pressure
-decrease my chance of CV disease
-increase my self-esteem
-live longer
-live longer, healthier
-eat healthier

But how do I keep the focus and attitude that I have today, how do I keep it tomorrow and beyond?
-journal (here)
-log food (loseit.com)
-be a model
-SMART goals; short term and long term
-create urgency and disrupt procrastination
-find small successes

I can lose weight.  I have done it before! It can be done!  I believe it will happen again.