Weights & Balances (Year 3 Issue 3) June 17, 2015

June 17 2015

Weights & Balances (Year 2 Issue 52) – May 27, 2015

May 27 2015

Just “ONE” Wish…

This is the time of the year where we all wish just one work out would whip us into shape!  One meal would make us thin!  There are some other “one” wishes I would love to have come true, one pill would cure-all cancers, one meal would feed all the hungry, one house would be a home to all the homeless and one prayer that would unite people of all races, cultures and languages to live in peace and harmony.

Once we reached a certain age, we learned that just wishing doesn’t make anything happen.  We must put some action behind our wishes and dreams to make them come true.

“A dream is a wish  your heart makes”

We all know that popular Disney song but we know as with anything in life, we have to work for it, and weight loss is no different. If you are trying to set your mind on losing excess weight and becoming healthier for the approaching next year, it does begin in the head.  Wishing you could do it is a start, a small start.  I suggest approaching your weight loss and greater health just as you would any major purchase.  Get on-line, read the consumer reviews, read all you can about nutrition, exercise and weight loss.  Ask friends and acquaintances what they would recommend or what has worked for them.

I might not be a friend or an acquaintance but I will share with you what has worked for me. I have lost over 120 pounds living the Weight Watchers Lifestyle.  I will not kid you, it is not easy but it is simple.  The basics of eating right and moving are the foundations of Weight Watchers to which you add: proper portions of foods, more fruits and vegetables, more whole grains, more water, and some fun type of movement (exercise).

You aren’t leaving behind doughnuts, pizza, candy, pastries and bread but you will learn that by eating those in proper portions and in moderation you can enjoy all the things you love and learn to love how great you are feeling. I like the phrase from one commercial, what will you gain when you lose?  Greater health is priceless.  You can’t buy good health and this is a treasure worth pursuing!

Insanity:  doing the same thing over and over again and expecting different results.” Albert Einstein
The first thing you need to get into your head is that diets do not work!  They are a temporary solution for a permanent problem.  A lifestyle change is the path to success and permanent weight loss and greater health.

Another good thing to get into your head from the beginning is that losing weight will not:  make you happy, make you beautiful, make your marriage work, make you have more friends, make you popular, make you a fashion/swimsuit model nor will it cure depression or emotional issues.

Healthy weight loss will:  help your total health, change how you look, change how your clothes fit, open you to new experiences and opportunities, make every day things easier to do and enable you to make some internal changes.

At some point, you will have to face what is eating you–tempting you to eat poor food choices or improper portions. This is not easy and takes: time, patience,  brutal self-honesty, and lots of brain-sweat equity.  How can you go about this aspect?  This might involve; journal-ling your feelings before you eat, or after you have binged, or some time with a professional counselor.

Many years ago, I went to see a counselor and he said something to me that puzzled me a lot for a long time.  He said that based on my personality I had to work very hard to stay overweight.  Through the years, I have started understanding what he meant.  I had used being overweight as a wall/protection between me and other people.  I had created my own self-fulfilling prophecy, I felt that I was going to be rejected by people (men in particular) and I did whatever I could to make sure I would be rejected (on my appearance alone) and I could say “see I knew (he) didn’t really like me, I was right.”  Being right has been very important to me through the years.  This has been a tough one, to accept and learn that I did not need to be right about everything!  It was ironic really, I was so “right” but yet so “wrong” about myself!

The last few years, I have spent a lot of time journaling about things going on in my life, my thoughts, feelings and anything else I wanted to write about.  I started noticing some common threads and started learning some new coping mechanisms.  The journaling has helped me to see that “if hunger isn’t the problem, food isn’t the answer” and to hour by hour test myself (hungry or something else) to keep on the healthy track.

I would encourage anyone who wishes to be healthier to spend time inside their own head, perhaps with the guidance of a professional to learn new strategies for dealing with emotions, food and people.

Food is not the answer

The Guide to Guaranteed Weight Loss Failure, part 2.

This is a continuation of the May 21, 2014 article on how NOT to lose weight.

Here are more things you can do to assure you will not succeed in your weight loss efforts.

  1. Don’t track food; not keeping a food journal (write down everything you eat and drink, awareness/knowledge is power!)
  2. Refuse to eat any snack (keep your body fueled throughout the day to avoid bingeing and overeating) Give in to food pushers (letting others guilt you into eating something you don’t want/need is the fast gateway to weight gain)
  3.  Overestimating calories burned.  (Thinking exercise gives you a “pass” and you can eat anything you want.)
  4. Going it alone.  (Find a diet/workout buddy to help motivate and encourage each other! You think you know everything!)
  5. Eating gluten-free for no reason and thinking it is low –calorie.
  6. Avoid eating nuts.  Successful dieters get 30% of the daily calories from fat.
  7. Underestimating how much you have eaten:  If it isn’t on a plate, it doesn’t count. (I WISH!) Samples at the food court, Sam’s, Costco, BJs and Publix count!
  8. Drinking your calories: the over consumption of alcoholic beverages or other high calorie beverages such as fancy coffee drinks, juices, etc.
  9. Relying on pills/supplements/protein bars.
  10. Mindless and Emotional Eating – Don’t let your emotions rule you!
  11. Lack of consistency:  Taking the weekends off from your program, not always careful about portion sizes, not writing down/tracking everything you eat, drink, etc.
  12. Eating too fast. Slow down and savor each and every bite!  Eating too fast will often lead to overeating and indigestion!
  13. Not preparing to maintain a weight loss.  Losing the weight is only one part of the process; maintaining the loss is a whole other process.  Prepare for it!  This is harder than losing the weight!
  14. Have a Vitamin D and/or Calcium deficiency – It is believed that these preserves our metabolism.
  15. Parking your vehicle close to stores and/or appoints.  Park further away and get in some extra steps and you might just avoid some extra door “dings” too!
  16. Not moving at least 30 minutes a day.  Being sedentary will lead to weight gain.  It is suggested that we move five-minute every hour if we have a desk job.  Many health problems have been tracked to sitting for long periods of time.
  17.  Thinking you can’t do it; if you think you can’t; you won’t!  Get your head set to succeed!
  18.  Negative self-talk.  Telling yourself you are dumb, stupid, lazy, fat, etc. all the time.  Talk like you are your best friend, because you are!
  19.  Thinking you will wake up one morning and be healthy without any effort. Healthy weight loss requires an effort.
  20. Talking about weight loss and never doing anything to change.

How to be successful? Do the opposite!

Excuses 30

Weights & Balances (Issue #50) – May 21, 2014

May 21 2014

Weights & Balances (Issue#49) – May 14, 2014

May 14 2014