Monday, February 18, 2013
Fifteen weeks ago I began.
I began changing my life.
Doing things differently.
It has been an exercise in retraining my brain.
In creating rules as an alternative to the default.
The default habits which have been burning into my brain from years of actions.
Actions that were not healthy.
Actions that reinforced bad choices.
Choices that reinforced actions.
So I created rules to change that.
To break that cycle of reinforcement.
Rules such as:
ďI donít eat at McDonaldís anymore because most everything they have is high in sodium, fat and calories.Ē
ďI donít eat at Burger King anymore because Burger King is one of the restaurants where I ate while I regained 32 kilograms.Ē
ďI weigh and measure my foods so that I know what Iím eating and so I can better estimate when Iím in situations where I cannot weigh or measure my foods.Ē
ďI determine how much I eat and what a reasonable portion size is - not the restaurant.Ē
These rules are rules I can live by.
I have no special affinity for fast food restaurants.
Like most things in life, Iíd go to them because of habit.
Not because the food was amazingly tasty - it isnít.
Not because I actively thought a 1400-1700 calorie lunch was reasonable.
It was just habitual.
You can say ďWell, you know Matt you could eat the blah blah blah salad at that fast food place.Ē and youíd be correct but Iíd likely not end up getting that because of the triggers that those fast food restaurants present.
The fact of the matter is, however, that I value my health more than I do that stupid double whopper with cheese.
I value my knees feeling better way more than that sausage, egg and cheese biscuit at the golden arches.
I value better sleeping due to less snoring and less fat around my throat more than those bags of fries and onion rings.
I value my reduced foot pain over those frosty milkshakes.
I value my increased wardrobe due to clothes fitting more than some fried chicken sandwich.
And I donít miss any of that crap fast food, quite honestly.
Will I have a burger?
I can guarantee you that Iíll go to Five Guys and enjoy a burger with my wife sometime.
We like Five Guys but we rarely go there.
And when I do, Iíll budget for those calories and Iíll enjoy it.
But the daily stops at McDonalds and Burger King and Wendyís.
Those... those are a thing of the past.
My body feels better.
My mind is stronger.
My clothes fit better.
I write that weight loss is hard all the time.
Because it is.
It takes hard work and dedication.
But it isnít impossible.
In fact it is quite possible.
And what it takes is a commitment to the change.
And a willingness to make incremental improvements.
And a focus on what matters.
I can tell you of a number of accomplishments over the past 15 weeks.
1. Daily tracking of what I eat
2. Daily hitting my net calorie target
3. Daily good decision making
4. Creation of rules and daily reinforcement of those rules
5. A return to exercise due to a reduction and general elimination of foot pain due to plantar fasciitis
6. Incorporation of the kettlebell and medicine ball into my workouts
7. Addition of a resistance and strength circuit into my workouts
8. Doing the Bob Harper ďAnything But BalanceĒ and 60 minute cardio DVD
9. Expanding my diet to include new foods like avocado, kale, spinach and brussels sprouts
10. Increase in the amount of fruits and veggies consumed each day
11. Plank increasing from 12 seconds to 32 seconds and more to come!
12. Fitting into several clothing items which were too tight back in November.
13. Increased self esteem
14. Exercising with my kids
15. Sleeping better than I have in a couple of years
Oh yeah... and Iíve managed to lose 18 kilograms in the process.
39.7 pounds for you feet and pounds folks out there.
Thatís pretty good, I think.
A loss, on average, of 1.2 kilograms per week.
Thatís about um.... 2.6lbs/week.
Iím getting closer to my target 1 kilogram per week, so Iím happy with that.
Weight loss is absolutely possible.
Iím certainly no superman and just as flawed and vulnerable to triggers and slip ups as the next person.
Whatís that mean?
It means that YOU can have similar success.
And I think that is really cool.
Make it a great day!