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
Monday, January 16, 2012
Sunday, January 15, 2012
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?
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?
Saturday, January 14, 2012
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.
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.
Friday, January 13, 2012
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
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
Thursday, January 12, 2012
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!
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!
Wednesday, January 11, 2012
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
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
Tuesday, January 10, 2012
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
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
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