Tuesday, April 23, 2013
Simple concept that works every timeÖ I eat junky food, I get a junky result. The last two weeks have been an interesting study for me. I thought I pretty much had my eating under control. Apparently I had another lesson to learn. I binged on crap. Chocolate covered granola bars, cinnamon rolls, marshmallows (stale, but still edible), chocolate chips, old weight watcher bars, ice cream barsÖ. Up until two weeks ago, I didnít touch that stuff. So after the scale showed me the results of two weeks of not sticking to my eating plan and eating extra junky food (yep seven freakiní pounds worth), I had a long soul searching session with myself. What changed to set me off? I think itís a self esteem issue. I have a real crappy squat. I decided to seek some help to try and fix it. The last three weeks I have been working with a rehab guy to figure out and fix my issue. Needless to say he figured out that my glutes donít fire and I have hip mobility/stability issues (which the glute issue is a part of). To make matters worse, Iím in good shape so that certain muscles are over compensating for what the issue is. It has been frustrating trying to figure out how to get things working properly again and to build it back up. I have been feeling like I am failing at it. This essentially put me in the ďyeah, I know I shouldnít eat five chocolate covered granola bars, but donít really careĒ mood. I was looking for solace and comfort in food. Not where one should find it, nor does it solve any problems.
So, now that I have figured that out, Iím back on track. Iím not failing as I am actually trying to make things better. Plus, once I get things working better, some of my hip pain issues will be addressed. I need patience and diligence in doing the rehab stuff. It will happen, just not as quickly or easily as I had hoped. So my journey took a little detour. We have to learn what we have to learn in order to be successful in keeping the weight off. This week is going to be so much better now that I know what was bothering me.
Wednesday, January 09, 2013
I know how to lose weight. I have done it. Does that make me an expert? Not really, but it does make me one of the most knowledgeable people regarding weight loss for MY body. Not for yours, just mine. We each have different weight loss strategies. What works for me, may not work for you. With that said, there are some common weight loss issues. Here is what I consider some common weight loss things you need to know. There are a lot, but Iíll limit myself to twelve.
1. Iíve said it before, life is not fair get over it. Some people are blessed with super fast metabolisms, you are not. Move on.
2. Weight loss plans are easy. Itís the everyday choices that are hard. I have this poster hanging in my work cube.
3. Losing weight (and keeping it off) requires sacrifice. Yeah, you can eat what you want. But to make it work youíre going to have to give up some things. For example, you canít eat crappy food every day. Yes, moderation is an option, but you are still sacrificing by not eating how much you really want. Sometimes you just have to say no. Again, I have this poster in my work cube to consider when people bring in the treats.
4. The scale does not measure all progress. Depending on what youíre doing for a work out, you may actually see weight gain as you put on muscle. Donít give the scale power. It is only one tool and method of measurement.
5. Forgive yourself. You are going to make less than optimal choices. Learn from your missteps and forge ahead.
6. Treat yourself as you would treat a friend. That inner voice that keeps telling you that you canít doesnít really know you.
7. Accept your body flaws. Like family members, you donít get to choose these. Short of surgery, your body flaws arenít going away. Heck, at 19% body fat I still have batwings under my arms and a pooch. At my age (Iíll just say Iím 50+) things are not going to spring back. You donít have to love them, just tolerate them (like you would your idiot brother-in-law).
8. Donít expect to take weight off one way and maintain the weight loss another. If you go back to eating like you were, you will go back to looking like you were. This is a lifestyle change, not a one time shot.
9. Your exercise plan should be sustainable. Can you really exercise 3 hours a day for the rest of your life? I have other things I have to do. Figure out a reasonable schedule that you can stick to.
10. Donít put an artificial deadline on your weight loss goals. It doesnít matter if it takes you 6 months or 16 months to lose the weight. There is a lot to learn in the weight loss process. There will be setbacks. There will be plateaus.
11. Losing the weight will not solve all your problems or guarantee you will be happy. You need to deal with your issues along the way. Thinking "if only I were thinner" will hold you back. Take care of it.
12. Love who you are. You are not a number on the scale. You are not the ďmeat suitĒ you are wearing. You are the person on the inside. That person is pretty incredible and strong.
Friday, November 30, 2012
Here is a link to a blog that I think explains why just doing cardio alone isn't really enough to easily keep the weight off. I LOVE this woman's blogs. She totally gets the weight loss and maintenace struggle.
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