Friday, January 11, 2008
Why can't the answer to the question I'm most asked be "with this magic wand" and of course that would answer the question "how did you do it"? That's the secret to my body transformation. I'm not being flip, really. I honestly wish I could tell all the people who want to lose weight that it's that easy. This morning after conversations with a few women in my spin class, I felt so bad. The reason was that they all want to lose weight, they come to the gym regularly, one even has been working with one of the gym's trainers (since September) and they're just spinning their wheels. Really, it breaks my heart because I know the desperation they feel. If I only had an easy solution for them, I would give it to them in a minute!
But let's be honest, there is no quick fix, easy solution. Even the people who feel so incapable they chose surgery, aren't going to find that path at all easy. Why is it that we all know what we have to do to lose weight, but some of us still aren't able to get it done? If I could find that answer, I would use it to solve the world's obesity problem - free of charge - because I know what the obese/overweight feel and we shouldn't be victimized anymore by those trying to benifit from our weight issues.
Unfortunately, I don't have a secret, or any magic, but I will tell you this, we all are capable of doing this. I'm not special because I've lost 143 pounds, I'm just an ordinary person who had enough, and decided to empower myself instead of being a victim to food anymore. Why now, I'm not sure, but at age 52, I realize that I was running out of tomorrows in which I could "start" (we all have said that to ourselves; tomorrow I'll start this diet). So as I sit here today, I want to do anything in my power to help anyone who feels that desperation. I told the one girl in spinning about Spark and told her to go directly home and sign up. She was in tears about the lack of support she receives from her husband! I really hope she found her way here, because there is so much support here and she could really use the people on here.
Now, for my day: I did my strength workout this morning for 90 minutes. I found that I was beginning to feel rushed by allowing 1 hour and I wanted to add some other exercises to my workout. So, today was one of the best workouts I've had in a while. As for spinning, due to the knee situation, I didn't do anymore than the 52 minutes of the class, and would have liked to burn a few more calories, but I was mindful of how my knee was feeling, and didn't want to cause any further injury. My calorie burn was only 365 today, but for the week I've done well enough that it is enough. I'm taking down Xmas decorations tomorrow and will go to the park or just outside and run (walk if the knee isn't feeling right). I know this has been a good week and I'm excited by all the positive things I've done this week. I had only one night when I overate my calorie allotment with Special K cereal...so that's a good thing.
Here's a little article I found while looking for healthy low-cal foods to eat at a Japanese restaraunt (we're going out tonight):
If we ate 100 fewer calories each day,
instead of gaining a pound at the end
of a year, maybe we’d lose a pound.
Small factors that we’re not even aware
of add 100, 200, 400 calories. My studies
examine when that happens and
when it doesn’t.
A lot of diets aren’t successful or lead
to yo-yo dieting because they’re based
on cognitive control. People say, “A
moment on the lips, forever on the
hips,” or “I shouldn’t eat that chocolate
cake.” But why is it that people who
have so much control over other parts
of their lives are overweight? It takes
so much cognitive effort, it becomes a
I know that at different times in my
life I decided that I would get back into
the shape I was in when I was 21. Twothirds
of your life goes on hold because
you’re always focused on that goal.
And most of us can’t closely monitor
what we eat or make 200 decisions a
day to eat or not eat something.
It’s much easier to let the environment
do the work for you. We
can’t control whether there’s a
McDonald’s on the corner, but we can
control whether we have potato chips
sitting on the counter or ice cream in
the freezer or cookies in the cookie jar.
That doesn’t mean that we can’t
have those foods in the house. But we
can put them someplace else. We can
control our portion size. Instead of eating
family style, we can leave the food
on the stove, so if you want seconds or
thirds, you have to get up every time to
In our lab, as well as in our house,
we’ve gotten rid of our small, fat
glasses. We only have tall, skinny
glasses. It’s okay to save money with
bulk buying and large packages, if you
repack the food in smaller bags. That
way, the environment makes the decision
for us. Relying on our mental
resistance is a whole lot less effective
than changing our environment.
if people expect a bad taste,
that’s what registers. We gave people energy bars
with absolutely no soy in them. We
asked them what they thought of the
taste when the wrapper said “contains
10 grams of protein.” And they’d say,
“Not bad…kind of chocolatey…good
But when the label [on the exact
same food] said “contains 10 grams of
soy protein,” they’d say “Oh geez, I
can’t get the taste out of my
mouth…this is terrible…doesn’t
even taste like chocolate.” If people
imagine they’re going to taste
something, they’re going to look
How can we help people eat
healthier foods? You can’t just tell them that they
shouldn’t eat chips or candy or
meat. You have to convince them
that there’s an alternative.
If you’re trying to convince somebody
to eat, say, an apple instead of
candy for a snack, you can either
emphasize that the apple is similar
to candy, that it’s sweet, it tastes
good, or you can emphasize the differences—
it’s healthy, it’s got fiber,
We find that the more similar the
two foods are, the more you want to
emphasize the different traits. So you
could say, “Why don’t you eat a granola
bar instead of a candy bar? It’s got
oatmeal, it’s going to last you longer,
won’t spoil your dinner.” If you have, say, an apple
instead of a candy bar, the differences
are apparent to begin with. So there
you want to start with advertising the
similarities. You want to say, “An
apple is really sweet, it’s refreshing, it’s
fun to eat, it’s got the same crunch as a
candy bar.” You want people to see it
as an analogous substitute.
If dietitians are trying to get people
to eat more fruits and vegetables, they
need to stress the commonalities, not
just that they’re healthy foods. That
just accentuates the differences.
Thursday, January 10, 2008
There are only two options regarding commitment. You're either IN or you're OUT. There's no such thing as life in-between.(Pat Riley)
From the beginning I knew that being OUT wasn't an option for me anymore. I spent too much time sitting this one "out" because of my obesity. It was certainly wasted time and I wasn't about to waste anymore. So when I got IN I was 100% in and in for good. It's hard to explain exactly what the turning point was, or how I've been so steadfast in my committment, but I just am.
I was recently asked if I've ever had "cheat days" and the answer to that (unbelievable as it may seem) was NO! I've never cheated because the only person I would be cheating would be me. That was my whole reason for not joining any weight loss programs (like WW for instance) because everytime I had done that program I always felt I wasn't the reason for my success (or failure). It was a crutch that I could always lean on and a program from which I would some day "graduate". So, in order to finally succeed I had to make myself solely responsible. I've needed some help along the way and would read everything and watch every program about weight loss and when I was ready I had to learn about weight training in the same way, but with the exception of books and SP, this has been my journey, that I've captained and steered to my current place. I didn't really believe I could do it, when I started, but each day I learned how much power and strength I had. It was like a game of dominoes in reverse, because each little step encouraged me to take another little step and so on and so on.
I still haven't completed the structure, but I know I will. I won't be deterred from reaching my goal, and once I'm there I'll set new goals and continue to be better so that I never allow myself to be "in-between". It's the only way I know.
Thursday, January 10, 2008
Are your goals detailed enough for you to reach them? We all have aspirations and we are better off for having made them. But if your goals are too vague or unstructured, you'll find that attaining them is difficult. Wanting to lose 30 pounds is a wonderful goal, but it needs a plan to get you on the right track. These things don't happen overnight. Today, think about your goals and form a plan to achieve them. Write them down, chart your progress, refer to them as often as you need to stay on track, and most importantly, hold yourself accountable. Charting your goals is probably the single most effective tool to keep on track when trying to lose weight. I've told the story of buying that little notebook and writing in every Monday for two years. That gave me a goal, a way to focus on it, a reasonable time frame and accountability. I've never skipped a weigh-in-not even if I thought the outcome wasn't going to be good, and I'm honest about what the numbers on the scale say. After all, I'd only be cheating myself, so what would be the point?
Today I went to the spinning class with the instuctor who only does the minimum 45 minutes (I'm not a fan of hers) so I got there 10 minutes early and stayed after for 10 minutes and rode my own ride again. I'm beginning to feel as if I might be better off just doing my own ride because I use my heart rate monitor to keep me in my target heart range, and tell me how long and how many calories I've burned as I go. I enjoy my own music instead of some of the instructors music (many of them play the same songs over and over). However, for now, I know that just having a scheduled time for class often motivates me to get moving if I'm having a bad day (which I haven't had any of lately). So, for now, I'll continue to go on my scheduled times and just make the adjustments I need in order to burn the calories I want. Today, I burned 504 calories which is what I wanted to burn! That made me feel awesome...though somehow I've done something to cause my knee to swell. It's a very weird thing that happens to me occassionally; I get this big lump on the outside of my knee right above the joint. It's a very large swelling that feels hard to touch, but today it doesn't even hurt. I felt a little something while spinning both yesterday and today-not pain exactly-but it didn't really bother me, until I was in the shower and realized who swollen it was and that it was causing me to lose some range of motion. I'm icing it now and will wrap it later to see if I can get the swelling down...It's always something!!!
Wednesday, January 09, 2008
You may have heard the phrase "an ounce of prevention is worth a pound of cure" and it is certainly true. Western culture stresses the importance of regular medical care almost as much as it does a healthy diet. But which do we take more seriously? We can all make better choices for our diets. Include whole grains and fresh fruit and vegetables in your meals instead of going through a drive-thru. Give yourselfthe best you can and your body will thank you. I have learned this lesson the clearest during the past two years. I can honestly say that there isn't a single food that I've eliminated from my diet that I crave or miss. From the beginning I knew that food was in control of me and that I ate, not because I was hungry, or even desired the food, but because it made me feel good. If the kids gave me a bad day, I would love nothing more than to curl up in bed with a pint of Hagan Daas ice cream or a box of Cheese Its. That was my stress relief. But, I know that I destroyed my health and quality of life with those actions and now realize that there are so much better ways to handle stress or other emotions. I don't like to lable myself as any "type" of eater, because I was an every type eater-I'd eat anything at anytime in any amount!
But, I've learned to really taste and appreciate healthy food. I look at lables and choose what to eat by how much fiber and how little calories or fat it has, I don't eat on impulse, I give it some thought and make a healthy, conscious decision. By deciding to like food that is good for me, I've beaten food's control over me...and I don't plan on ever letting it have that power again.
Toady's workout felt great! The leg press is just a little stressful on my knee, but I'm not in any pain. I've been doing a "machine" workout that I found in Hers Muscle & Fitness Magazine (best mag there is!) and it includes assisted dips and pull-ups and my triceps really are feeling it after day two...it's always good to change things up and feel the results even hours later!!!
Other big news, I'm applying for a job at my gym. Just as a counter person, but I'd like to do something in that setting...
Tuesday, January 08, 2008
You can't do anything about the length of your life, but you can do something about its width and depth.
- Shira Tehrani
Life is like a marathon. We run and run, not knowing where (or how far) the finish line lies. We focus so intensely on prolonging the race but sometimes--despite our best efforts--the race is cut short. Too often we don't relish the path of and enjoy the details instead of just pounding the pavement of life. All of life contains bumps in the road. But it is up to us to determine the quality of our lives. Remember, we don't always determine the distance, but we can determine the path.
This is what I live by now! I will determine the quality of my life from this point forth! That's a great feeling to finally have and take that control. I also will decide to choose to be happy and focus on that happiness each day, as doing anything else would be cheating myself of quality of life!
Get An Email Alert Each Time BAMOM19 Posts