Weight Loss & Your Goals: Fight For The Holidays You Deserve!

For those of us working to lose weight, the holiday season really is “make it or break it,” and unfortunately, this is the time of year where a lot of us give up on our weight loss and work out goals. This is the time of year when we have obstacle after obstacle thrown in our path. There’s holiday parties, edible gifts, seasonal drinks and treats and everywhere we look, there’s temptation staring us in the face. It’s also freezing cold in the Northern Hemisphere! Face it: if you’re in Australia, New Zealand or South America, you can go surfing after your big Christmas dinner, but up here, you’ll freeze your buns off in a bathing suit! For a lot of us, that’s excuse enough to ditch the workout!

While we really do want to lose weight and be healthier, more than a few of us are looking for an excuse to give up, especially this time of year.  We want an excuse to eat all the holiday goodies that are only available for Christmas and Thanksgiving.  We hate the thought of missing out on something special because we know if we do, we’ll have to wait until next year, so we rationalize why it’s okay to eat or drink this particular treat. For a lot of us, it’s just easier to give up our goals ‘for the moment’ and we promise we’ll ‘get back to weight loss after the holidays.’

Those of us who have been working at this for a while know that if you go looking for an excuse, you will find one.  I can guarantee you that right now! There will always be a reason why it’s ‘a bad time’ or why ‘this is an exception’ or how eating or drinking XYZ is a ‘necessary comfort’ for you. There is always going to be stress or exceptions due to holidays or celebrations and comfort foods to soothe whatever ordeal you are going through.  At the risk of being b*tchy, that’s just how life is!

There are those of us who always have ‘something’ going on in our lives and then there are those who like to think of their lives as simple and uneventful.  The truth is that however we think of our lives, there is nearly always a built-in excuse for why we can’t eat as healthy as we should or why we can’t make the workout that we planned on. My built-in excuse is usually my commute, although right now, I am also making twice daily trips to take care of my mom’s dog while she is in the hospital, so on top of everything else going on in my life, I’ve got this added to it! So, if I wanted an excuse to get drive-thru or takeout or to skip my workout, bingo! Here it is!

It’s tempting to say “I can get back to eating healthy once this is over,” except that would be giving up on something that is important to me.  Obviously, it’s better to be healthier, thinner, stronger and more flexible than to be overweight, eating junk food, and sitting around instead of being active.  I can rationalize that ‘doing those thing for a couple weeks won’t kill me,’ but it will set me back on reaching my goals.  It’ll mean I will have to make up for the time I lost as well as any weight I might gain.  It also means that I will probably have to ‘get back into the healthy habits’ again and that can take some time and some work.

Is it worth it to give up on something that is valuable to me in exchange for something that is easy and expedient? Obviously, eating fast food is easy and expedient since I can get it cheaply almost anywhere.  There’s nothing I need to prepare; I just take it home and eat it! The same is true for skipping my workouts.  If I’m not at the pool exercising, I have more time to do everything else I need to get done and I don’t have to walk out of a gym fresh from a shower into the freezing cold November night! (That can be a bonus!) Class attendance usually drops off in the holidays since everyone has more things to do and frankly, I’m not the only one who doesn’t like walking out into the parking lot in the cold! So skipping the healthy eating and working out gives me more time to cross other items off my To-Do List! I’m not driving home in the freezing cold; I’m not running around for healthy groceries or busy preparing healthy meals at home.

So what is it exactly I am giving up when I give in to excuses and rationalizations? I am giving up everything I have worked for in the past years and everything I want for my future. Frankly, that’s a lot to give up. Even worse, I am just throwing it all away in exchange for momentary treats that aren’t worth these goals. It takes work to reach your goals and that work usually includes a lot of sacrifice. We all know about making sacrifices, even if that’s not how we think of them.  They were all those nights we stayed up studying or working on school projects when we’d rather be asleep or out with friends. It was all those times we passed on spending our money on a movie, a night out or something else we wanted so we could save it for something special like a vacation or a down-payment on a car.  It’s about trading our goals and values for those momentary desires.  Yes, a brownie would be good but is it worth giving up what I really want and have been working for? No it isn’t.  We don’t think of a brownie in those terms but maybe we should.  When we were saving for a new car, how many times did we weigh a night out with friends spending money against how much that would set us back on the new car?  Seventy-five dollars on dinner out, a movie and a night at the pub is $75 less in the New Car Fund! Believe me, that makes you pay attention! It only takes a few of those “$75 nights out” before your New Car Fund is gathering dust or worse, dwindling away.

Losing weight, being healthier, and being more active aren’t just goals for my future: they are my goals for life right now too! I remember how icky I felt after overeating, eating junk food and sitting around all day. Not only was I not making progress eating better, feeling better and losing weight, but I physically felt bad: my hands hurt; my knees hurt; my back hurt and I just didn’t feel well! It’s bad enough to give up on my progress and my goals, but to give up something so valuable in exchange for something that makes me so unhappy? How foolish is that! It’s like trading in your New Car Fund for a used car with bald tires and 100,000 miles on it. Not only are you not making progress on getting something you really want and need, you are giving it up for something that is just going to end up costing you!

And if you think giving up on your weight loss and workout goals isn’t going to cost you (or cost you that much), you aren’t being realistic. It’s not only going to cost you on time and progress lost towards those goals, it’s going to cost you every time you feel cruddy because what you ate wasn’t the best for you or when your knees or back or whatever else stiffens up because it isn’t getting exercised like before.  And those clothes you like wearing? What about when they don’t fit as well as they used to? The truth is that for most of us, we didn’t realize how bad we actually felt eating junk food and sitting around until we have something to compare it to.  Once you’ve gotten used to walking around the mall without huffing and puffing, realizing you are doing it again is shocking.  When you realize the fast food makes you feel like crap, you really notice how good you felt eating healthy.  You notice how much energy you had after working out instead of sitting around on the sofa in the evenings feeling like a slug. This is the real cost and it’s not just what you are giving away for your future– it’s what you are giving away for your present! It’s ultimately up to you: do you want to spend the holidays feeling like celebrating with family and friends or do you want to spend them on the sofa–again–wishing you felt like you did before?

What Are You Looking For? Weight Loss & Our Expectations

One of the most annoying things about certain weight loss professionals (for me anyway) is that they always want to know “why do you want to lose weight?”  I understand why they ask that, because most dieters don’t have as much weight as I do to lose.  They are looking at losing (usually) thirty pounds or less and while their journey is just as important as mine, what is driving them to lose weight is a little different than my impetus.

One of the stupidest things I ever saw on My 600 lb Life was a therapist who showed up at the house of a bed-bound patient weighing well over 500 lbs and she asked the patient: “why do you want to lose weight?” Though the patient was a very uncooperative and uncompliant woman, I had to agree with her response: “that’s the most asinine question I’ve ever heard!”

While carrying around an extra 20 or 30 lbs isn’t healthy for you, it’s a lot different when that extra weight is 130 lbs! When you are that obese, weight loss isn’t about fitting in those skinny jeans for the family trip or looking great when you go to the High School Reunion! It’s about sleeping without a CPAP; it’s about being able to walk across the Walmart parking lot without panting; it’s about climbing a staircase without being afraid of having a heart attack or passing out!

However, as annoying as that question is, I understand the impetus behind it.  For a lot of us, whether it’s 10 lbs or 100 lbs, we believe inside that “once I lose this weight, I will be finally be happy!” When we make our weight the major problem and obstacle in our lives, it becomes the scapegoat for everything that’s wrong: “I haven’t gotten the promotion because of my weight”; “I can’t find someone who loves me because of my weight”; “I’m unhappy in my life because I’m not comfortable with myself because of my weight.”  Sorry to tell everyone: the weight is a problem but not THE problem! The real problem is YOU. Specifically, it’s your mindset: happiness doesn’t come from outside– it comes from within!

We’ve heard all the platitudes about beauty being in the eye of the beholder and similar sayings. (My personal favorite is from A Midsummer Night’s Dream: “Love looks not with the eyes but with the mind; therefore is wing’d Cupid painted blind.”)  Just because their ancient and we’ve heard them all a million times doesn’t make them wrong but because we’ve heard them so often, we’ve stopped paying attention.  We don’t stop to think about what the expressions actually mean, and the same is true when it comes to our happiness.

We’ve all heard that if we want someone else to love us, we first have to love ourselves.  No one will love someone who hates himself and being happy starts the same way.  How can we be happy if we hate who we are? We don’t have to love everything about our lives, but we do have to accept who we are and that we are a worthwhile person who deserves to be happy, even if we weigh 450 lbs! We have to learn to love ourselves even if there are things that we wish were different or things we are working to change, and loving who we are right now is the first step to being happy!

“Yeah…great….I love me…what does that have to do with losing weight?” Actually, it has a lot to do with losing weight. Let’s be honest: weight loss is hard work, especially at the beginning.  Remember when you had to do something you really didn’t want to do (like taxes, maybe?) Remember how it was hard and you dreaded it and put it off as much as you could? When you don’t love and value yourself, how well do you take care of yourself? How much do you get down on yourself?  I know of people who routinely treat themselves so badly it would be considered abusive if someone else did it to them.  These are things like calling themselves morons or idiots or telling themselves that they don’t deserve good things because they’re trash.  They’ve been convinced that they are worthless and that’s how they treat themselves, so when it comes to weight loss, why bother buying the healthy nutritious food when they’re just going to blow this diet like they’ve blown every other diet they’ve tried?  “That program/ food/ gym is expensive and I’m just going to screw it up, so why waste the money?”

The same thing happens when they’re faced with temptation: “I might as well eat the leftover Halloween candy since I’m going to blow this sooner or later…” No one wants to love Sid or Cindy Sadsack because they’re always negative and depressing.  The truly sad thing about them is that they also tell themselves that once they’ve lost weight, they will be deserving of love and happiness but their negative attitude to themselves is what’s keeping them from being happy and loved right now as well as keeping them from losing weight!

When you are happy or at least in a good mood, you are more confident.  You are more likely to try a challenge or try your best at everything that comes your way.  You just plain take better care of yourself!  A guy might wear a brighter tie than normal or a woman might put on a little more makeup.  When faced with temptation, rather than tell themselves “I’m going to screw up anyway!,” they are more likely to pass on the indulgence because “I can do this!” They just plain feel better about who they are right now!  They don’t need the sugar, the indulgence or the food to bolster their mood, so it’s easier to say no. They are more likely not to avoid emotional eating  due to depression, loneliness, stress or boredom.  They are too busy feeling happy and good about themselves.  They are more likely to exercise and stay active because being happy usually energizes us while depression, loneliness and sadness leave us feeling drained.

The trick is to learn to love yourself and be happy with who you are right now.  When you are happy with who you are now, you don’t have to wait until you’ve hit your weight loss goals to feel happy.  The sad truth is that being thin won’t make you happy.  Things and outside influences don’t make you happy.  They might make you feel better, but real happiness comes from how you see and feel about yourself.  [Spoiler alert:  If you haven’t seen Citizen Kane and don’t want the end ruined for you, stop reading here!]

When a dying Orson Welles looks into the snowglobe and whispers “Rosebud” at the beginning of Citizen Kane, it begins the fruitless search to find out “who is Rosebud?” Like a lot of us, the characters all miss the point. Rosebud was a memory of the last time Charles Foster Kane was truly happy: as an 8 year old boy playing in the snow with a beat up wooden sled.  Alone in a giant empty castle of a house after a life of wealth and influence, he still was still searching for that lost happiness.

[Spoiler alert over!] True happiness doesn’t come from what you have or what you look like: it comes from who you are inside. All of us have to wait to be thinner and healthier but we don’t have to wait to be truly happy and when we are happier, we will probably lose weight a little faster!

Responsible Holiday Partying: Weight Loss & Holiday Temptations

Responsibility stinks.  There is something liberating about abdicating responsibility.  When you are not responsible for an action or a behavior, it allows you to act with impunity because “nothing is your fault.”  This is especially true when it comes to dieting and weight loss.  When you show up for that holiday gathering and everything offered to eat is full of calories, sugar, fat or carbs, what are supposed to do? You have to eat it! There’s no choice! It’s not your fault! That’s a wonderfully liberating feeling: you can eat without guilt!

Except….you really do have a choice.  You can say “no thank you” and not eat what is offered, or you can eat only a little of the healthiest options so as not to appear rude.  Holiday gatherings are always the hardest for those of us working to lose weight.  A lot of us choose to deal with these kinds of parties as Cheat Days. We essentially give ourselves permission to eat the way we want to eat when we’re out at a holiday event. We know there are going to be all kinds of treats of special foods and we aren’t going to be able to resist anyway, so we might as well eat them and enjoy them! “It’s a Cheat Day!”

Those of us who been down this road before know that while it looks good, it’s really a trap. The Holiday Season runs pretty much from October through January where I am and it’s usually full of potential Cheat Days: there’s the Halloween parties; there’s the Thanksgiving meals; there’s Christmas and Hanukkah parties, and then there’s the big New Year’s Eve bash.  Everyone everywhere is celebrating something and then there’s all the holiday treats that make it into the office and your home. Consumable gifts are very common, so there’s cookies, chocolates, cupcakes, candies and liquor going back and forth.  They’re there in the office break room, just calling to you! And we all know how it starts: “one won’t hurt!”

The temptation to abdicate responsibility is there: those sugary coffee drinks/ cupcakes/ cookies/ muffins are irresistible! “It’s only for the holidays! I’m allowed to celebrate, right?” Except we end up celebrating ourselves back into our “fat pants” and by New Year’s, we are resolving to lose those Christmas pounds we put back on! As a result, we end up starting the New Year feeling depressed, as if all the hard work we put in during the spring and summer was completely undone by the Holiday Season because, well, it was undone by holiday eating!

This is the Most Dangerous Time of the Year when it comes to weight loss because of the built-in excuses: we can’t keep resisting the temptation of all these delicious seasonal treats and we’re allowed to celebrate, aren’t we? Yes, we can ‘celebrate’ as much as we want to but at the risk of being a real Scrooge here, we don’t have to eat the cookies to have a good time at the party.

I admit I am a confirmed caffeine addict and this time of year, Starbucks is full of their ‘holiday beverages.’  Two of my favorites are the Eggnog Latte and the Chestnut Praline Latte, both of which are chock-full of calories and sugar! I love those things, but I discovered that I love them more when I don’t have them all the time. Usually, I have between two and four of them during the holiday season and I tend to reserve them for times when I am celebrating with friends.  Yes, I choose to celebrate by indulging in a rare holiday coffee beverage when I am out with friends, but I am just as likely to choose not to have one too.  My friends don’t know or care if I have the seasonal coffee drinks or not, and if we are having a bigger meal than usual later on, I might want to adjust my calories accordingly.  The point of getting together with my friends is to socialize, not stuff myself full of fat and sugar.

I know how tempting it is to give in and have something unusual and decadent! Some of these seasonal treats look amazing and I have tried a few of them. In my experience, most of them look better than they taste! A few years ago, I gave in and had a snowman cookie. While it looked yummy, it wasn’t. It was a bland overly sweet sugar cookie– tasteless in my opinion.  Cute and seasonal, yes; worth the sugar and calories? Definitely not! (I’d have done better to save those calories for an Eggnog Latte– that would have been worth it!)

We don’t have to Scrooge to lose weight in the holidays but we do need to take a page from his book and keep an eye on where we are spending our calories. I know there are people who scoff at calorie counting and while we don’t need to count every olive and nut we put in our mouths, we do need to keep an eye on the bigger picture! Having a cookie isn’t off limits but maybe we can cap the cookie count at two? The same is true for the parties and events: we don’t have to turn down the invitations but maybe it might be a good idea to decide which ones we are really going to eat at and which ones we’re going to do more hors d’oeurves, which ones we’re going to choose to have alcohol and which ones are going to be alcohol-free.

This is the time to celebrate and enjoy the company of family and friends. We don’t have to resist all the treats and temptations as long as we remember we are responsible for what we choose to eat.  Sometimes it really does help to remember all the hard work we’ve done during the year.  It took a long time to lose the weight we’ve lost so far.  Do we really want to put it all back on because we don’t want to pass on the snowman cookies?

 

Broaden Your Perspective: Weight Loss & Tunnel Vision

This is kind of a follow up to my last post about being consistent.  One of the reasons we go off the rails is that get locked into “All or Nothing” thinking.  If you’ve ever seen the movie Dead Poet’s Society, there’s the scene where Robin Williams takes the boys out into the courtyard and has them walk in a circle until they are marching as a unit (Dead Poets Society Lock Step Scene).  We fall into the same routine when we get locked into that All or Nothing Mentality: we are so laser-focused on staying low cal/ low carb/ clean eating/ keto /whatever, that we lose sight of the bigger picture. Today follows yesterday and tomorrow follows today and we need to eat clean, eat healthy, eat low carb…..ahhhhh!!! Suddenly, we’re looking in the fridge and all that’s there are bags of salad greens and boneless skinless turkey breast! “How the heck did that happen?!”

If those are foods you love to eat, then don’t worry about it.  I usually have bags of butter lettuce-spinach mix in my fridge mainly because it’s a favorite with me and my dogs (they love it!) As for turkey breast, not a fan at all! Even with skin, if it’s in my fridge, it’s an accident and it’ll probably end up in the dogs’ bowl unless I fry it up with something else or add it to a salad (even then…) But the point is that we get locked into thinking that anything other than steamed veggies or salad greens is unhealthy or too many calories or carbs.  The same thing with any other proteins than chicken/ turkey breast and egg whites.  Everything else has too much fat, too many calories or it’s just not healthy! So we end up subsisting on ‘healthy foods’ that we’ve eaten for weeks on end and we are dying for something different! There we are, picking up trash bags and paper towels at Walmart and before we know it, we’re walking out of the store with the paper towels, the trash bags and two boxes of microwave popcorn (one is kettle corn), a bag of Hershey’s miniatures and a 6 pack of Reese’s Peanut Butter Cups! We don’t mean to go off the rails, but we just couldn’t take another day of egg white omelets, steamed broccoli and grilled chicken breast!

We’ve been so focused on Healthy-Low Cal-Healthy-Low Cal-Healthy-Low Cal, march-march-marching along like Robin Williams’ school boys that we forget there are other foods that are also healthy and also fit in our weight loss plan.  We’ve lost sight of the forest because we’ve been staring so long at the trees right in front of us! This is a big reason why we suddenly snap and eat a whole bag of Doritos during the football game.  We don’t really like Doritos, but, hey, they weren’t carrot sticks! To add insult to injury, we beat ourselves up after we cram the empty bag into the bottom of the trash can: “what’s wrong with me? why do I always sabotage myself?”

The irony is that it wasn’t so much the Doritos that sabotaged your weight loss as it was the weeks of spinach- egg white omelets and steamed broccoli with chicken breast.  Yes, those are healthy and yes, they encouraged your weight loss, but they were also setting you up for a binge! I don’t mean that ‘eating healthy’ or ‘eating for weight loss’ is always going to deprive you and leave you bingeing your brains out on junk food, but limiting yourself to only a few “healthy” foods will cause you to crave something different- whatever that something might be!

It doesn’t happen only with “healthy” foods either. If you were eating junk food day after day, you’d start craving something homemade or something simple.  There have been times when we’ve all really wanted a crunchy salad, in my case it was because I’d been eating French fries forever! There are biologists who will tell you that humans’ love of diversity comes from a biological imperative to make sure we are getting enough nutrients. While that is no doubt true, it’s the $10 explanation for why we crave novelty and change.  When we’ve been eating beans forever, it doesn’t matter what it is that crosses our plates– we will eat it as long as it’s not beans!

While eating across a wider band of healthy foods is more likely to keep your hand out of the Doritos, it is also more likely to keep you healthier overall, for that very reason those expensive biologists mentioned! We’ve all heard the horror stories about Bob’s sister’s best friend Janis who lived on carrot sticks and fat-free ranch dressing, lost 50 lbs but turned bright orange! While that is an extreme example (yes, it does happen!), when we limit ourselves to only a few foods, we are also limiting our nutrition. Maybe you’ve heard the expression “eat across the rainbow”? Different colors in fruits and veggies signal different nutrients, so when you eat more colors, you get more nutrition that only eating the green ones or the yellow ones!

While staying consistent means staying healthy, it doesn’t mean it has to stay bland, tasteless or boring.  We can eat great food we love that’s good for us, low calorie, nutrient dense and full of flavor and stay consistent!  It just takes a little more imagination and we definitely need to remember the bigger picture but we should never be afraid to try something different!

 

 

The Weight Loss Guarantee No One Talks About

When we see commercials for weight loss or fitness programs, they almost always have some kind of 30 day or six week guarantee.  You follow their program for the requisite number of days, and “if you don’t lose weight/ inches, we’ll refund your money!” Of course, there is always the caveat that “you WILL lose weight/ inches” because you’ll be following their program (yeahhhhh, riiiighht!) but no one ever guarantees that you’ll keep the weight off and won’t have to do this again.

There is one guaranteed method of losing weight and keeping it off, but no one likes to talk about it.  It’s not glamorous or ‘trending’ or novel.  It’s Consistency. We all know about it but we hate doing it, so most of us don’t!  We know we should eat more veggies and less processed/ packaged foods, but.…. We know we should avoid the sweets, the carbs, the treats that aren’t good for us, but……one won’t hurt, right??  We make exception after exception because it’s So & So’s birthday/ anniversary/ celebration etc.  Then it’s a holiday or another special occasion or a ‘special’ treat so we cram those treats down even though they’re # 10 or more on our list of ‘exceptions.’  Then we wonder how we got so far off-track or why we stopped making progress or how we managed to gain X amount of pounds when we haven’t eaten ‘that much!’  This is the first sign that we’ve become Inconsistent: we stop making progress, i.e. losing weight!

Then comes the second consequence of Inconsistency: “why is it so hard to resist temptation??” Because we have taught ourselves that we can eat whatever we want! Yes: we have taught ourselves this bad habit! It might be nice to blame all those people who had birthdays or brought cookies or shared candy or other treats but they didn’t make you eat them! Even if they pushed them at you with the “one won’t hurt” excuse, you were still free to say firmly but politely: “no thank you.” It also wouldn’t have been out of line to give the brief explanation: “they’re not good for me.”  But we didn’t say that, did we? We said “thanks!” and helped ourselves! ……And now here we are, our progress stalled or erased and we are once more struggling with cravings and temptations that we really want to give in to, when just a few months ago, we would hardly have noticed that the grocery store has that great bread from that restaurant chain or that the Peanut Butter M&M’s are on sale for Halloween.

This is where most people just tune out because no one wants to hear that it’s our own fault and that staying Consistent would have bypassed these issues entirely! We don’t want to be Consistent because it’s BORRR–INNNNGGG!! Eating nutritious healthy low calorie food every day is just so old and tired! I’m tired of eating healthy food that helps me lose weight! I want to eat all the cookies and bread and sugar that makes me feel like crap and makes me gain back all the weight! Of course, we don’t actually say that to ourselves but it’s still the truth.  We lie to ourselves by making the ‘celebration’ excuse or the ‘one won’t hurt’ excuse, but at the end of the day, the truth is that most of these treats that we want to eat don’t make us feel good, they get in the way of our reaching our goals, and they make it harder for us to resist temptation.  But they were yummy, right?

“Eh…they were okay….” This is also usually the truth.  Most of the time, these treats aren’t as good as we remember them being and even if they are good, they last only as long as it takes to eat them: about a minute or so.  Was that minute worth the cravings and sacrificing your progress?  Add all those minutes up and weigh them against feeling cruddy, gaining weight and fighting temptation: worth it? Yes or no?

I can only answer for myself: NO, they weren’t worth it.  Some were good (bread is nearly always yummy for me!) but at the same time, I know what happens to me when I eat bread: I retain water like a freakin’ sponge, my hunger shoots through the roof about an hour after eating it and the next day, my hands hurt.  Nothing like a pin-through-your-thumb-joint kind of pain to get your attention and remind you “Yep! You chose to eat that bread!” As much as I love bread, it’s not worth the ‘hangover’ I have to suffer through for the next couple of days or so until the grains and carbs get cleared from my body.

But is Consistency really boring?  Not unless we make it boring!  For most of us, there are a lot of foods on that healthy and nutritious list, but we either don’t want to make them or we just crave novelty. Right now, there are dozens of new books hitting the stores almost every day full of delicious, low calorie healthy recipes and, if you don’t want to buy a book, the same kinds of recipes are available for free on Instagram, Facebook, websites and blogs! All you have to do is Google!  You can eat something different that’s healthy, low calorie, low carb and unprocessed every day if you choose to do the work! (FYI: I Googled for you & there are links below!)

Myself, I choose not to do that much work with cooking! It’s too much of a hassle for me and I am seriously happy with much more simple recipes like “fried hamburger.”  I am also just as happy with steamed veggies, tossed salad and –whoa!– sweet potato fries! (Those last almost qualify as ‘a hassle’ for me!) But those are the kinds of foods I like to eat, and if I get bored, I can change it up by getting roasted chicken or simply switching to another protein that I enjoy such as pork, lamb or even an omelette.  The same is true with the vegetables: if I get bored with one, just switch to another! It sounds simple and it is! I don’t have to choose between Mexican or Chinese or Indian food in order to eat what I like, and even among those foods, there are still dishes I can enjoy that meet my guidelines.  Last week I met friends at a Mexican restaurant and had chicken caseras: grilled chicken on a bed of shredded cabbage and onions with guacamole, sour cream and pico de gallo– and it was really really good! Even more importantly, after enjoying something different and delicious, I didn’t feel cruddy afterwards!

Also as a bonus, how hard would it be for me to make something like that at home? It’s something even I could do: get a bag of shredded cabbage, chop an onion, chop up some rotisserie chicken breast and mix it up with some fresh pico, sour cream and guacamole! Yummy, healthy and– most shocking of all– it’s Consistent with my goals! I can eat something like this every week or every day and stay Consistent with my weight loss, health and nutrition goals! How boring is Consistency from this viewpoint?

What happens with most of us (me included) is we get stuck in a rut.  It’s easy to fill the fridge with rotisserie chicken and bagged veggies so we forget that there’s a whole array of foods and recipes that are available to us. In that situation, yes, Consistency is boring, but it doesn’t have to be! We don’t know what to look for or we get lazy and rather than try to find something new that stays within our eating guidelines, we go back to what we used to eat.  The problem is the way we used to eat is what caused us to gain weight and feel cruddy all the time.  We call it a treat or a special occasion but all we are treating ourselves to is failed goals, a blood sugar roller coaster, weight gain and added aches and pains.  Personally, I don’t think of any of those things as “treats!”

Food For Thought

Nom Nom Paleo

Paleo Leap

Primal Potential

Eating Clean

 

 

Party Time!: Weight Loss & the Socialization of Food

When we think about food, we tend to focus on what it is and the calories involved rather than what it means to us, but it is the meaning behind the food that is usually what’s driving us to eat.  Food has psychological and social meanings to us.  When we think “cake” we tend to think “celebration.”  When we think about consolation or solace, it’s usually things like “ice cream” or “chocolate.” Or if it’s just plain comfort, it can be something warm and hearty like “soup” or “mac & cheese.” For me, even today, “enchiladas” means family holidays and gatherings. My mom said the word to me and instantly I envisioned my grandma’s house with a laden dining room table!  We’ve begun to think of the food itself as the actual event. How can we have a birthday without cake? What kind of Thanksgiving doesn’t have stuffing and pumpkin pie? We can’t watch a football game without beer and nachos any more than we can envision New Year’s Eve without champagne or alcohol.  For us, the FOOD has become the EVENT!

Our brains know that’s not the case, but somewhere in our psyche, the two have become almost inseparable.  We’ve convinced ourselves that if we don’t have “THE” food associated with whatever event is taking place, then we’ve missed out on the actual event.  How can we go out with friends without having drinks? How can we celebrate Fourth of July without hot dogs, burgers or beer? Hanging out with friends doesn’t require alcohol any more than the fireworks and parades on July 4th need burgers and beer in order to take place. While it seems like it’s easy to disentangle the food and drinks from the celebration or holiday, it’s only easy on a physical level.  Anyone can show up at Thanksgiving and not eat the pie and stuffing just like no one is going to shove cake and ice cream into your mouth at your granny’s birthday party.  You can attend the events without being forced to eat everything that’s there, but our psyches don’t understand that.

Our minds– not our brains–have intertwined eating with celebrating, so while you can go to a family holiday and not eat the pie, the enchiladas or the stuffing and the cake, your mind is not only telling you that you missed out on all the yummy goodies, it is telling you that you missed the big celebration because it “doesn’t feel right.”  You may have brought a gift, given Granny a big birthday hug and sang “Happy Birthday” as she blew out the candles, but because you didn’t have a piece of her cake, you “missed the birthday.”  Logically, our brains roll their inner eyes and shake their figurative heads at this foolishness, but our minds are confused: something is missing! It doesn’t feel like a birthday party!

Obviously, part of this comes from changing our routines (not eating all the stuff you normally eat) and part of it is our own awkwardness at being seen as different from the others.  Since we didn’t “do like everyone else did,” we feel like we are standing out like a sore thumb and “everyone” must have noticed that we said no to the beer, the birthday cake or whatever is being served.  Somehow, it makes hanging out with friends feel less like socializing and more like an ordeal.  Saying no to the beer, appetizers or cake can feel rude, almost as if you need to explain why you aren’t joining in with everyone else.

Normally, this is where I would just be a b*tch about it and tell you to tell everyone else that what you eat or drink is not their business, but when Granny offers you a piece of her birthday cake, you really can’t tell her to mind her own business (especially on her birthday!) In all honesty, if most of your friends ask why you said no to the fried calamari or fried cheese, tell them the truth: you are trying to eat healthier; you are saving your calories for the entree (or dessert or whatever); or that you aren’t hungry.  Your friends might tease you about “going healthy” on them, but they should support your decision to improve your health.  (They are your friends and want you around for a long while!)

The same thing is true with family and Granny.  Even if they do push you to have a piece of cake (“One slice won’t hurt you!”), it’s up to you how much you want to push back.  Granny may not understand that the sugar-carb combo will completely jack your blood sugar but if telling her “no thanks” is going to be traumatic for you or her, then discretion is sometimes the better part of valor.  Most of your family will support your decision to be healthier even if it does feel a little awkward at times. I was fortunately blessed with a family of such different eaters that not eating the carbs was barely noticed at my  family gatherings and when it was noticed, the exchange went something like this: “did you want any rice?” “No thanks.” “Okay,”(sets the bowl of rice on the table).

Changing your ‘celebration routine’ takes practice.  I know no one likes to hear this but the more you practice, the easier it gets. Giving in to the cake, the appetizers, the alcohol or the carbs might make you feel like you ‘celebrated’ the occasion, but it also sets you back from your goals.  Is that really what you want? There were reasons you chose to eat healthier.  For most of us, those included feeling better physically and mentally. improving your health and generally living better longer.  When we deviate from our weight loss and nutrition plan to ‘join in’ at the movies with popcorn and candy, we not only delayed our progress, but we make ourselves feel worse overall. We feel guilty for eating the foods that aren’t good for us and for some of us, we feel worse physically. That sugar-carb combo is going to spike your blood sugar and then dump it way below your baseline, so that mood-energy roller coaster is going to do you any good! Once we get home, we start feeling the physical effects of eating the foods that aren’t good for us and we feel the emotional effects as well: those feelings of guilt and failure.  We’ve also made it harder for us to say no to those foods and our friends the next time this happens!

Virtue is its own reward, which is a fancy way of saying that when you say no thanks, you’ll feel better about it in the long run. Being upfront with family and friends is the simplest way to handle these situation. “That doesn’t agree with me” or “that makes me feel tired/ wired/ bloated/ [insert adjective here]” are the easiest and most truthful explanations. In an age when everyone is gluten-free,  lactose-intolerant, or just plain allergic, most people won’t question your choices.  The more you change how you think about socialization and food, the easier it is to stay with the changes and keep eating healthy even at a party.  The food is part of the fun, yes, but it’s not the purpose of the party. Aren’t you really there to spend time with Granny?

Where is Your Focus? : Weight Loss & The Complaint Department

Recently, Pacific Gas & Electric shut off the power to tens of thousands of customers in my state due to high winds and the resulting fire danger. My dad was one of those customers without power for two days. My big concern was the cold nights and the dark house but my dad assured me that he had his big flashlight and if it did get cold, he could always light a fire in the wood stove.  One of his phones, thankfully, was not cordless so he still had that since he gets no cell reception at his house.

This reminded me of many instances during my childhood when we had been without power. We lived in the country when I was in college and power failure was common.  I used to remark to friends and family that “we lose power every time there’s a big wind.” As a result, we had hurricane lamps, candles and we all got the big D cell Maglite for Christmas one year!  In fact, I’d gotten so used to doing homework by flashlight, I’d pull it out of my desk drawer as soon as the lights blinked. I learned to turn on the ‘auto-save’ on the computer and to save manually after major changes as well.  When the power went out, if we weren’t doing homework, the biggest inconvenience were things like heat/ AC and water (our well was electric); other than those, we had plenty of books and games to keep us entertained. No worries!

But for my mom, reading and games were never high on her list of Fun Things To Do.  I remember coming home with my dad from the grocery store and as we were carrying the groceries into the house, the lights went out. My mom, in her recliner with the tv on and the cordless phone in her hand, was angry as usual while the rest of us were more relaxed about it. I put the grocery bags on the kitchen counter and began putting the food away while my mom groused about being without power.  At one point she shouted at me “how can you put the groceries away in the dark?!” I grabbed a couple of items out from the bags and walked into the living room. Handing her one of them, I asked: “what’s this?” “I don’t know… cottage cheese or sour cream?” “And this?” “Cereal or crackers?” “So the cottage cheese goes in the fridge and the crackers go in the pantry.” End of discussion.

The point was that my mom just wanted to complain about the power being out.  She wasn’t interested in changing her behavior to deal with no power: she wanted to complain and be inconvenienced.  When most of us begin changing our eating either for health or weight loss, we tend to adopt my mom’s attitude: “It’s hard!” “It’s inconvenient!” “I don’t know how to do it!” “I don’t like that food!” We’d rather complain than make any adjustments or learn new habits.  The problem is that while we are busy complaining, we are not making progress and we are wasting time and energy in unproductive behavior. We get nothing beneficial from complaining and whining and pouting.

We all know that change is hard.  It means unlearning bad habits and learning new ones.  It takes time, patience and– most importantly– consistency! Complaining seems to be easier, since we feel like we get some kind of ‘result.’ A few months ago, the cable box for my tv service died. There were several frustrating and unsuccessful attempts to reboot it before disconnecting it, taking it to the local store, waiting around for a couple hours only to get home and go through the equally frustrating installation process. The whole time, I groused and complained and let everyone know how inconvenienced I was by this. To be honest, I took a kind of self-indulgent pleasure in letting everyone know how inconvenient it was. At the same time, I also knew that if I wanted tv again, this was what I had to do and there was no getting around it! It’s an irritating process but if I wanted to watch tv sooner rather than later, I had to do the work!

Changing our eating habits and how we think about what we eat is not that different: we have to uninstall the ‘faulty equipment’ and install a new, updated, version.  While complaining about it soothed my self-indulgent nature, it did nothing to help me get my cable service back. However, going through all the ‘inconvenient hassle’ not only got my service restored, it also saved me an extra $20 a month! So in the end, which served me better: grousing & whining or going through the hassle & doing the work?  (If you have to think about this, I can’t help you!)

We find ourselves in a similar situation when we have to change out how we eat and how we think about food. Most of us separate food into two camps: ‘Healthy Food’ and ‘Food That Tastes Good.’  The idea that food can be both good for you and taste good is nonsense to this way of thinking.  Either it’s something healthy that obviously tastes like grass, cardboard or is utterly flavorless, or it tastes good and is full of fat, calories and sugar! This kind of binary thinking is why most of us do well on a diet for a few days or weeks and then we binge on a bag of grocery store cookies.  It’s not that the cookies are delicious or yummy: it’s because we’ve been eating tasteless bland ‘healthy’ food for the last ten days! We need to stop that kind of thinking! If what you are eating doesn’t taste good, THEN STOP EATING IT!  It doesn’t matter if it’s ‘healthy’ or not: if you aren’t loving (or at least liking) what you are eating, you’re doing it wrong. Not everyone loves salads or vegetables but that doesn’t mean that you have to eat dried up cauliflower or wilted iceberg lettuce. Seriously, neither of those veggies are high on my list of foods, even when they’re fresh, but I do enjoy broccoli, Brussels sprouts and butter or red leaf lettuce, so when I make veggies at home, those are usually somewhere on my dinner plate. Just because everyone is eating ‘cauliflower rice’ doesn’t mean you have to eat it in order to be healthy or lose weight!

A lot of us start out not knowing what to eat that’s healthy and so we default to The Usual Diet Foods, such as ice berg salads with low cal dressing and dried out skinless chicken breasts.  Those are also on my list of Unfavorite Foods, so I eventually learned to change that meal into something I do enjoy.  My healthy ‘chicken and salad’ dinner consists of a chicken thigh with a spinach-butter lettuce mix with oil and vinegar.  Not a major shift, but it’s enough of a shift so that I actually enjoy my dinner instead of suffering through a meal that’s going to leave me unsatisfied.

When I started eating healthier, it took some time to figure out how to swap out unhealthy or unfavorite foods for healthy food I enjoyed but again, it wasn’t a complicated process.  It just took practice and consistency!  It also means that you have to give up the self-indulgent complaining and whining about it.  If your focus is constantly what a hassle and inconvenience this process is for you, then you aren’t going to be able to focus on any better options available to you.  Seriously, if you want to focus on how awful it is eating skinless chicken breast with dry cauliflower every night and complain about how much you hate it to everyone you know, that’s your choice. However, your energy can be better spent finding something just as healthy and nutritious that you really enjoy eating.  Unfortunately, when your focus is on eating healthy food that you really love that helps you lose weight, there’s not a whole lot to complain about it– darn it!

 

It Really IS About What Goes In Your Mouth!: Weight Loss, Food & Nutrition

I recently watched a rerun of My 600 lb Life: Where Are They Now? featuring an update on one of Dr. Nowzaradan’s most challenging patients, James K.  Like most of Dr. Nowzaradan’s patients, James grew up struggling with obesity and by the time he was in his ’30’s he was already over 500 lbs.  That’s when a leg injury left him bed-bound and he has not walked since that injury.  Unfortunately, being bed-bound has added to his weight gain and by the time we meet him in his initial episode, James estimates his weight at around 700 lbs. Speaking with James via computer, Dr. Nowzaradan gave him the basic diet he gives to all of his patients (1200 calories a day and no carbs) and advised him to begin losing weight immediately.

Getting to Houston to meet with Dr. Now was a struggle in itself as James needed a bariatric ambulance to take him from Kentucky to Texas and his insurance would not cover the cost.  James’ father ended up financing the transportation, but once in Texas with his daughter and girlfriend Lisa, he continued to struggle with the diet.  After four months in Kentucky, James arrived in Houston weighing 738 lbs. Dr. Now admitted him to the hospital to begin running tests and to put him on a controlled diet to get his weight down.  Unfortunately, after losing over 100 lbs in the hospital, James moved to his apartment to continue losing on his own, but what followed was the beginning of a vicious cycle of weight gain followed by hospitalization and controlled weight loss only to regain again at home.  Despite Dr. Now’s warnings regarding his deteriorating health, James and Lisa were unable to control his eating and he continued to gain weight. His constant gaining was followed by heart problems, kidney problems, and cellulitis infections in his legs.  After one arrival at the hospital, James and Lisa are shocked to learn that he’s at 843 lbs.

From the outside, it’d be easy to say “what the heck is wrong with you two?!” but they were as mystified as Dr. Now was frustrated.  Despite his repeated attempts to explain to them what they are doing wrong, they remained as confused and frustrated as Dr. Nowzaradan.  Obviously, something was going wrong, but they could not understand what it was.

Quite simply, it was the food. I know you are thinking “no sh*t, Sherlock!” right now, but for James and Lisa, it really was mystifying.  While they were obviously cheating on the diet more than they admitted, it wasn’t really the “cheat meals” that were causing the problems as much as it was all the other food he was also eating.  While I obviously wasn’t there with them and only know what I saw on the tv, I’ve got a pretty good guess as to some of the stumbling blocks tripping them up: 1) nutritional ignorance; 2) portion  distortion; and 3) cravings.

As a former Basic English instructor, I learned early on never to assume that people know “The Basics.” I remember going over a lesson on sentence construction, explaining how each sentence needs a subject consisting of a noun and a predicate consisting of a verb.  When I casually asked “does anyone have any questions?” I was promptly asked “what’s a noun?  Judging by the confused faces in the class, I gathered her question was echoed by most of my students. My carefully constructed lesson was pretty much wasted on them since I was essentially speaking gibberish!

I have a strong suspicion that this was part of the problem with James and Lisa.  While it’s one thing to pass out a diet plan with recommended and/ or ‘forbidden’ foods listed on it, it’s another entirely to learn to read nutrition labels or simply to identify what other foods should be included on that list of ‘forbidden foods.’  I remember a very long time ago when my dad’s doctor advised him to lower his sugar intake and my mom complained about his eating bread. I asked “what does bread have to do with how much sugar he eats?” At the time, I had no idea that bread (a starchy carbohydrate) is metabolized like sugar in the body.  In essence, a starchy carb like bread is viewed as a long string of sugars in the body. While it doesn’t look like sugar, technically our bodies turn it into sugar. It’s one thing to look at a slice of bread and think “starch” and see that one slice is allowed on the diet and it’s another thing to look at a bowl of brown rice and think it’s okay. If it’s not specifically mentioned on the diet plan, then where does that go? Is it allowed? Not allowed? For some people, it’s common sense but for others, it’s a mystery.  While those of us who’ve spent a lifetime eating off one diet plan or another know what to do, for those who have never ventured into “Diet World,” it’s literally foreign territory.  Having the doctor tell you “no carbs!” might as well have been “no finkerrupz!” for all the sense it makes to you. (Let’s not mention ‘total carbs’ vs ‘net carbs’!)

While some of you are rolling your eyes, let me remind you that we all start somewhere different when we begin this diet journey and even though a nutritionist may have been sent out to help James and Lisa learn more about food overall, not all nutritionists and/ or dieticians are created equal.  I remember my own dietician basically giving me a list of rules to follow (again regarding carbs) without ever asking me if I knew what a carbohydrate was! However, as a reader and an information-gatherer in general, when I started asking questions about nutrition, I decided that the internet (though convenient) wasn’t comprehensive enough for me and I went off to the bookstore and came home with Nutrition for Dummies.Nutrition for Dummies ) I am a big fan of the Dummies books because they assume you know nothing about the topic, so you can start at your own level.  I also realize that some people are offended when you suggest these books to them (“she called me a dummy!”)  Frankly, I have a large library of Dummies books because in my opinion, there’s a whole lotta stuff I don’t know crap about and pretending that I know more than I do is the only thing that really makes me a Dummy!

There’s also another pitfall that catches most people unawares: “I thought I knew what I was doing but I really didn’t!” This was my error when I was teaching sentence construction: I thought I was giving my students The Basics but it turned out it wasn’t basic enough! In short, I thought I knew where to start but I didn’t! Hospitals have also learned this lesson the hard way.  When patients arrive for a procedure, they make the patient explain to the nurse what’s going to happen to them.  This is the best way of making sure the patient understands what is really going to happen! I am sure James and Lisa thought he was following the diet and only cheating a little bit, when  in fact, he was probably cheating more than he wanted to admit and also eating foods that weren’t on the diet although they thought that they were.

Then there is the whole issue of portion size.  This is one of the reasons I recommend a food scale in the beginning at least (Ozeri Food Scale). When someone is used to eating a slice of cake that weighs in at a half-pound or a sandwich the size of a loaf of bread, they usually have no idea what an actual ‘portion’ looks like.  The idea that a sandwich consists of two regular slices of bread, 2 oz of meat and maybe one ounce of cheese is a real shock.  A hamburger patty really isn’t supposed to be one-third of a pound or more; it’s supposed to be about 3 oz! The same thing with a chicken breast or a piece of steak– about 3-4 oz is a ‘serving size.’  The general rule of thumb is that your protein is supposed to be about the size of a deck of cards or the palm of your hand, not the size of your head!

It’s easy to jeer at someone weighing 700 -plus pounds who clearly doesn’t understand why he weighs so much, but the truth is that a lot of us are in the same boat.  The only difference is that while James can’t understand why he’s still over 700 lbs, we can’t figure out why we still can’t lose these same twenty pounds we’ve been trying to lose since college.  It’s usually that Terrible Trio I mentioned above: a combination of nutritional ignorance, portion distortion and cravings.  We think we are eating healthier foods in the right amounts but until we do a little investigating, we may not realize that while sweet potatoes and brown rice are better for us than white potatoes and white rice, they still have a lot of carbs and starch in them.  We also think that a serving is one whole sweet potato no matter the size or that we can eat twice as much brown rice as white rice. The truth is while we are eating healthier, we may not be eating healthy enough to lose the weight we want.

Cravings are another story entirely.  Everyone who’s tried to lose weight has fallen victim to this one, some of us more often than others.  It really doesn’t matter what the craving is for, either.  Whether it’s chocolate, bread, nuts or even something healthy like a salad, if we eat too much of it, it’s not good for us.  If it’s something not on our ‘recommended foods’ list, it only adds to the problem.  While it’s not usually a disaster when we give in to the cravings, we don’t often realize that giving in prolongs the problem.  In short, if you ‘indulge’ once a week, you begin to expect that indulgence and when you try to skip it after repeatedly giving in, it only makes it harder to resist.  For someone like James, who’s probably never resisted a temptation, the cravings can be unbearably difficult. For someone like Lisa who is used to giving him what he wants, the response is probably close to automatic: he wants it? he gets it.

Making the changes James and Lisa need to make to lose weight and improve his health likely requires more adjustments and education than they anticipated.  It means a complete restructuring of their home life and habits.  It not only means throwing out all the foods not on the diet, it means re-learning how to eat, how to buy food that’s healthy and how to think about what we eat. Like most of us, James thought he could out-exercise his cheating and bad food choices, but we all know we’d be jogging all day to ‘cancel out’ that burger and fries lunch or the pie or whatever ‘indulgence’ we had.  Losing weight permanently takes significant changes and these need to be permanent if our weight loss is to stay permanent.  That means re-thinking what’s normally on the menu and what’s not, what a real portion size is and what’s too much, and whether that slice of carrot cake is really worth it.  It means keeping an open mind about The Basics and even changing those Basics if need be.  It’s not an easy adjustment to make but when your quality of life depends on it, are you really going to trade that for carrot cake?

 

 

 

 

 

 

 

 

 

Where Do I Begin?: Weight Loss & The First Step

I had coffee the other day with a friend I hadn’t seen in some time and eventually the conversation turned to weight loss. Like a lot of people, she’s been fighting the same 20-30 lbs for years and she usually manages to lose a few pounds, only to put them back on.  Sound familiar, anyone? I told her I was still doing Paleo and received the confused-not-quite-blank expression I’ve come to expect.  Most people have heard of The Paleo Diet but really don’t know what it means other than the “It’s a lot of MEAT!” soundbyte.

Also, like most of us, she felt a little overwhelmed by “what do I do first?” Really, it doesn’t matter what you do first as long as you choose something within your capabilities and do that one thing only until you feel comfortable with it.  This is rather a long-winded way of saying “PICK SOMETHING!” Too often we look at the landscape for weight loss (or any goal, really) and we want to make the best start that we can, but we get bogged down by: 1) the  overwhelming number of ‘starting points’; and 2) the magnitude of the change we want to achieve.  We don’t want to make a ‘wrong’ choice and fail, so we end up not really starting at all, or we choose too many ‘starting points’ and end up quitting because we get overwhelmed.

The other big stumbling block is the Diet Mentality, in which we get roped into thinking we are only “doing this” until we lose the weight we want to lose. We all know what happens next: the weight comes back!  Obviously, once we stop ‘being good’ and go back to eating the way we did before The Diet, we’ve blown all our hard work!  In order to maintain permanent weight loss, we need to make permanent lifestyle changes.  This is part of that ‘overwhelming’ goal I mentioned before, but big changes come through small steps!

Because Sarah asked about Paleo, I told her that it’s mainly whole natural foods, no grains, legumes, sugars and a lot of non-starchy vegetables. Predictably, she made a face: she loves grains and cereals and isn’t a big fan of non-starchy veggies.  A big part of her diet has always been white potatoes and ‘quick carbs’ such as pasta, bread, cereal and sugar. While white potatoes were never huge on my menu, grains of all kinds were a major staple of my diet, along with a fair amount of sugar. I told her when I started cutting these foods out of my diet, I did it one at a time.  I started with potatoes since they were easiest for me, and once I had a handle on making healthier substitutions for the potatoes, I moved on to pasta, which was harder, until I felt confident enough to remove breads.  In all honesty, breads of all kinds remain my biggest temptation and I told her that.  You can offer me chocolate, candy, cookie or any kind of “treat” and I can turn it down without batting an eye, but offer me a biscuit? “Get thee behind me, Satan!” Even if I do turn it down, I will think about that biscuit for days afterwards! I tried to reinforce that it’s a series of steps and you don’t try to make every change at once. 

I recommended she begin with a healthy breakfast like Elizabeth Benton (Primal Potential) suggests.  You start with one meal and work on that one until you get it down, then move on to lunch, dinner and any snacks.  I also recommended she get a food journal and a food scale. While there are a lot of weight loss gurus (Elizabeth included) who don’t recommend the food scale, I do because I am very aware of portion inflation.  Just because Cheesecake Factory brought you one slice of cheesecake, that doesn’t mean what they brought you is ‘one portion.’  (It is likely three!)  A food scale is a simple reality check for how much you are really eating.  The food journal is just a simple way of keeping track of what you are eating, so later on if you aren’t getting the results that you want, you can see what might be behind that slow-down.

As I said, I was having coffee with my friend, which included a grande maple pecan latte, and a bag of Moon Cheese.  Later on when I got home, those went in my food journal.  While they won’t torpedo my diet, recording them keeps me honest so they don’t become regular parts of my weekly routine.  Having an occasional sugary latte isn’t a catastrophe but when one a month becomes one a week and then several a week, those lattes will have an impact (as will several accompanying bags of Moon Cheese!).  When I write them down, it’s easier to go back through the months and see where there may have been a few too many ‘special occasion lattes’!

I also recommended she listen to some of the podcasts aimed at giving listeners a foundation for fat loss and the reasons behind her recommendations such as the Fat Loss Basics Series (https://primalpotential.com/ep-121-fat-loss-basics/) and the episode on the Golden Rules (https://primalpotential.com/195-golden-rules-of-carbs-and-fat-loss/). I am not in any way affiliated with Elizabeth Benton; I’m just a fan and I think she offers solid advice based on your speed and the changes you are willing to make.  Of all the weight loss professionals I’ve listened to, she is one who listens to you.

There are a lot of places to start and you don’t have to start with breakfast or go Paleo or even listen to Primal Potential, but you do have to make a choice. Choose one change you want to make, and once you’ve got that one down, move on to the next one.  It might seem like you aren’t ‘going fast enough’ but does fast really matter when you won’t have to make that same trip again next year?

 

You Can’t Fix Anything If You Don’t Know What’s Broken: Weight Loss, Report Cards & Ostriches

This is one some of us have a hard time dealing with, me included.  It means confronting the problem, whatever that problem might be.  We’ve got to look at it, examine it and come face to face with The Bad News. It’s frightening and upsetting because that means we can’t ignore the problem anymore: now that we’ve faced it, we have to deal with it!

Ugh….reality sucks! Especially when we can’t hide behind ignorance or apathy anymore.  I know in my case, once I face The Bad News, I can’t hide behind apathy anymore because it keeps nagging at me.  When it was something nebulous or unknown, it was easier to shove it into the background: “I’ll deal with it later…”  but when I know the ugly reality of the situation, it doesn’t ‘shove’ so easily and has the annoying habit of waking me up in the middle of the night with a panic attack, or something similar.  Yay…..reality…. whoo hoo….

But as bad as it is or isn’t, whatever that problem might be, it’s something I have to face if I want to fix it because the simple truth is we can’t fix something if we don’t know what’s broken.  Imagine you take your car to a mechanic because it’s making a noise, and instead of looking under the hood, the mechanic says “it could be the alternator so I’m going to replace it and we’ll see how it runs afterwards.” WTH??? You’d drive your noisy car to another mechanic who’s going to examine it to see exactly what’s wrong and how it can be fixed. No guessing: this is what’s wrong and this is how we fix it!

But when it’s something else, like our weight or health or nutrition, we keep sticking our heads in the sand. “It kinda feels like maybe I put on a couple pounds over the last couple months so I’ll just eat better from now on…..That’ll fix it…..” Insert giant eye roll here! Obviously, you don’t have to jump on the scale or whip out the tape measure every day or even every week, but if you don’t objectively evaluate your progress, you won’t know how much progress you are making, if you are making progress or if you have started backsliding.  The same thing goes with your eating and activity: if you don’t keep track, how do you know if what you are eating is working for you, or if your activity level has changed?  Plain simple fact here: if you don’t keep an eye on it, how do you know how you are doing?

This is why schools send home report cards.  Imagine telling yourself “the kids must be doing okay in school since they haven’t flunked out yet.” HELLO!! You’d like to know your kid’s having problems in chemistry before he or she flunks the class! You probably don’t expect him or her to show you every test or assignment for every class (hence the report card), but you still keep track so you can deal with any problems they might be having before it becomes a crisis! This is also why schools have parents sign the report cards and notices: “we told you your kid was flunking out and you acknowledge that we told you.”

Sticking your head in the sand seems a lot easier to do than tracking our progress but it really isn’t. The real hassle is finding out that you gained twenty pounds and the tux you bought for an event doesn’t fit anymore. If you had been paying attention, you might have been able to prevent that while the tux still fit but you were busy being an ostrich!

Keeping track of what you ate, how active you were, how much weight or inches you’ve gained/ lost is less of a hassle than most people think it is.  I know people roll their eyes and sigh deeply when we talk about “Tracking” (I was one of those people!) but it really is important if you are serious about your health, weight or nutrition.  It doesn’t mean that you have to weigh out everything you eat and count each calorie or step but it does mean you invest a few minutes each day to write it down. Again more sighs and eye rolling: “I have to write it down?? every day??”  Think about this: you are investing about five minutes each day in your health.  How much time is five minutes? It’s thirty-five minutes a week, if you spend five whole minutes writing this information down. That’s about the length of a sitcom plus a commercial break afterwards.  While you might choose to look at it as a waste of time, you can also choose to look at it as investment in your health. I know we hate looking at this stuff and dealing with it, but seriously if your health isn’t good, what kind of effect does that have on the rest of your life? Little bit of an impact maybe? A lot more hassle than renting a replacement tux!

You also can’t expect others to fix things for you while you sit on your butt and do nothing to help fix it yourself.  I’ve met a lot of these people: supposedly they are utterly helpless to do things on their own.  They don’t have groceries because they can’t go to the store for some reason or another; they only have junk food because “healthy” food is too expensive; they can’t exercise or be active because ‘something always hurts.’ They have long lists of things that they can’t do or can’t do without help.  In some cases, this may be true and it’s okay to ask for help.  Frankly I think not asking for help when you need it is pretty dumb, but the majority of the things on their lists are things they just don’t want to do either because it’s “a hassle” or they don’t want to deal with it themselves.

You reasonably can’t expect someone else to deal with all the unpleasant issues in your life while you do nothing to help yourself.  You also can’t just bury your head in the sand and pretend these unpleasant things don’t exist.  Heaven knows how tempting that is! But sooner or later, you are going to have to deal with these Ugly Realities, whether it’s you’re gaining weight, your health is deteriorating or even your clothes are getting a bit tight. Most of us try hard to avoid dealing with anything we don’t want to face and honestly that’s normal to some degree, but when we turn into ostriches, we’re only adding to the problems we are already ignoring.

You don’t have to track your weight, food or activity but when you suddenly realize that you only have two pair of nice slacks to wear and all the other pants that fit have spandex, you won’t have to ask yourself “when/ how did I gain so much weight?” Writing down what you ate, how much you ate, how much you weigh or how active you are is a simple way of just keeping an eye on your progress or status.  “This is where I am today!” If you don’t like where you are or you want to stay there, you have some perspective on what is working, what is not working or what is getting away from you. How you choose to keep track of this information is up to you.  Some people like putting it in an app and some like writing it in a journal or notebook– that decision is up to you, but not keeping track of basic information is just burying your head in the sand, and when you come up for air at last, you’re likely to find the landscape has changed in some really unpleasant ways.