The Devil You Know Still Bites: Weight Loss & Old Habits

We all know it is hard changing our habits.  The more ingrained they are, the harder it is.  I have heard experts say that the more we do something the same way, the deeper it becomes entrenched into our brains, which explains how we manage to drive home while we are off in La-La Land thinking about the fight we had with our coworker, the latest news about the government shut-down or the final episode of Game of Thrones waiting for us.  Somehow, we find ourselves safe in our own driveway with no memory of how we got there!

When it comes to driving home, getting ready for work or picking up the kids, that unthinking habit is a good thing, but when it comes to how we eat, how we shop and how active we are, it’s not such a good thing, especially if you are trying to improve those.  One of the reasons it’s hard to make changes to old entrenched habits is that it means we have to stop and think about those changes.  That means it requires our attention and therefore more energy devoted to a task that was formerly on autopilot.

We are all familiar with this scenario: we are out at a restaurant and looking at the menu. There are a lot of items we would normally have chosen depending on what we are ‘hungry for,’ but now we have to stop and look at the calories or the carbs involved. Now instead of looking for something that appeals to us, we are looking for something healthy which also appeals to us! Obviously the Go-To Healthy Option is a salad, “dressing on the side, please!” but having salad every time we go out not only gets old, it makes us feel like we’re wearing a sign that says “HI! I’M DIETING!”

That’s what’s so tempting about giving in ‘now and then.’ It’s easy to look at the salad options, realize we’re just burned out on anything with lettuce and order something else that’s familiar. Or, we use our companions as an excuse: they were all ready to order and I was still trying to figure it out, so I just picked something I liked! I’ll do better tonight/ tomorrow/ next time!

Then there is the “I just forgot” excuse, as in we were out getting lunch, buying groceries and we bought something out of habit because we ‘forgot’ we don’t eat that anymore. We were on autopilot. In short, we weren’t paying attention to what we were doing. I know that can feel like we’re pointing fingers but this is how most of us function in life.  Imagine if we had to think about everything we do all day: what’s that ringing sound? It’s the phone. I need to answer that.  Am I at work ” hello business name” or at home?

I’m not being trying to be facetious here. Our brains cover all that in about two seconds after we first hear the phone and we answer it automatically without jumping through all those hoops.  It might be a couple more seconds if we’re in the middle of something and we decide not to answer it, but this is where autopilot kicks in, saving us time and trouble.  But when we are trying to change our habits, we need to remind ourselves to pay attention in certain situations.  It feels like a huge hassle because what used to take a couple minutes now takes ten or fifteen. “Really?? It’s just cooking oil! It’s not that big a deal!”

We also use the “Confused” excuse: I was looking at the labels and I had no idea what any of this meant, so I bought what I normally buy instead! We have probably seen others at the supermarket with that baffled expression on their faces as they are reading and comparing labels. We have probably been that person, reading labels until our eyes glaze over and we just throw something into the cart! Again, “it’s not that big a deal!”

Except all those “little deals” add up! I recently downloaded one of those apps that lets you squirrel away the change from your purchases into a savings account.  After a week, I checked my account as usual and noticed there was a deduction for five dollars and change, then a few days later, it was nine dollars and change, and by the end of the month, it was about thirty dollars deducted from my account that month.  And it was all leftover change! Of course, it had all gone into my savings account, but it was a bigger deduction than I had thought it would be because individually they were “no big deal!”

It’s the same thing when we are trying to make improvements to how we eat and how active we are. Each time we tell ourselves, “it’s no big deal,” we are dropping a few coins into that Old Habit jar and if we kept track of how many times we did that, we wouldn’t be surprised when we realize it’s already April and we haven’t lost any weight, we are still having a bagel with breakfast and the ice cream in the freezer is still being replenished on a regular basis! Why? Because we haven’t done the work to change our habits! All those times we got confused or forgot or didn’t have the time and told ourselves “no big deal” added up to no changes being made and that is a big deal: it’s your life!

We all know the expression: caught between the devil you know and the devil you don’t.  Most of us opt for that old familiar devil just because it is familiar. Choosing between the chicken fajitas and the beef enchiladas? “I’ve had the enchiladas but I don’t know how spicy the fajitas are, so I’m sticking with the enchiladas!” Wondering if you should join that gym near your house? “I don’t know how to use those machines and Doug at the office hurt his shoulder at the gym last month, and I don’t want to get hurt. Maybe I should keep working out at home…” but how much are you really working out at home? Fifteen minutes of dumb bell curls while you’re watching tv? I know, because I’ve done that and called it ‘working out!’

We all know that change takes time and effort and while we all want the benefits of the change, we are less enthusiastic about doing the work to get us there.  We try to make changes, realize it’s confusing, it’s a little scary and just plain uncomfortable.  So we end up keeping company with that devil we know. The most important thing we don’t realize about that devil? He’s still a devil and he still bites! It may feel safe and comfortable to have the chicken enchiladas and work out in front of the tv but remember why you wanted to change back when you started this? You wanted to be able to keep up with your kids/ grandkids at the park. The dress you wanted to wear at your anniversary party was a little snug. You picked up your tool box and could barely lift it.  Whatever your reason, health or vanity, you wanted to feel better, look better and be stronger, but that devil you don’t know scared you off with confusing labels, intimidating work out equipment and just plain uncomfortable situations. This is the Unknown, after all!  Who knows what can happen to us? But that’s the point: who knows what improvements we can make if we try? We might enjoy the gym and even make some friends! We can discover that stir fried veggies are not only healthy but taste delicious! We might learn we love cooking and making our own recipes! We might even learn that we feel so much better when we eat better, which can lead to a whole host of other side effects, like sleeping better, having more energy and being happier in general! This is the Unknown, after all!

Vacation Days?: Weight Loss & the Value of Rest

Some of you may remember the tv show Frasier from the ’90’s with Kelsey Grammer, David Hyde Pierce, John Mahoney and Jane Leeves.  One episode that stayed with me involved Daphne’s quandary over where to go on her vacation: home to family in England or fun in the sun in Acapulco. Considering her dilemma, Frasier flashes back to when he moved home to Seattle and his becoming reacquainted with his dad Martin and brother Niles. Obviously the segment is fraught with complications and frustrations, and in the end, Frasier decides to give Daphne two vacations, telling her that family is important and worth the frustration but spending time with family usually means you need another vacation.

Too often we think that “rest and relaxation” is the same thing as “not being at work.”  Ask any stay-at-home parent about that and you will get an earful, I’m sure! There is a very real difference between doing something restful or relaxing and being busy, whether it’s at home, at work or with your family. I know I have spent more than a few weekends running errands for the pets, the car, the house and even for myself.  Just because it’s a “weekend” and it’s not “work related errands” doesn’t mean I don’t feel tired, frazzled and stressed when I get home! My boss has three young boys with busy sports schedules: some of his weekends are driving here and there, coaching this team and the other team. Come Monday morning, he’s probably more exhausted than when he left on Friday!

We tend to forget that rest and relaxation means we are conserving our energy or doing something that makes us feel rested or at least relieves stress.  Taking the car to be serviced doesn’t count as being “restful” unless, like me, I put my phone on Silent and spend the time listening to music, an audio book or a podcast. I made the car’s appointments a “stress reliever” by purposely being out of touch while I am there. While I am waiting around for the car, I am not scrolling through emails, making lists of things to get done or anything else that can be considered stressful.  I know that while I am there, it’s my time for myself.  

When we feel stressed, our bodies recognize it.  Whether it’s emotional or physical, our bodies react the same way, releasing hormones to deal with whatever danger or trouble we are experiencing.  Those hormones, primarily cortisol, cause the body to release glucose into the blood stream, which jacks your energy level way up. This can cause you to feel anxious, nervous or jittery, but it’s always followed by an energy crash, which leaves you tired, irritable and hungry. Chronic stress can impact your metabolism, leading the body to store calories because of whatever ‘danger’ you are facing.  Besides making it harder to lose weight, the anxiety, depression and fatigue can lead to emotional eating and cravings.  When our blood sugar is low, that’s when we feel the urge to grab crackers, a donut or a soft drink to boost the low glucose in the blood, which starts the roller coaster again: high blood sugar followed by the crash and the cravings.  This vicious cycle is one of the chief contributors to stress-induced weight gain!

When most people think of stress, they think of work and all the other problems and tasks in their lives that eat up their time, but we can feel stressed simply by not getting enough sleep.  Feeling tired all the time is a stressor since your body is not getting enough recuperative time.

Taking time for yourself to do things that you enjoy is hard for a lot of us.  It feels like we are wasting time or not being productive or just plain goofing off.  What we don’t realize is that when we are chronically stressed and/ or constantly rushing and not getting enough rest, we are setting ourselves up not only for weight gain but for illness as well.  We see it happen in offices everywhere: people are rushed, always busy, always tired and then –bam!– they get sick! Even worse, they come to the office to work despite being ill and give it to everyone else! (FYI: when you don’t take the time to rest when you are ill, it takes you longer to get over it on top of giving it to everyone around you!)

One of the easiest ways to combat stress is to give yourself a certain amount of time on a regular basis to do something you enjoy without interruption.  This can be dinner time or evenings with your family.  It can be walking your dog, or it can simply be taking lunch with your phone on Silent. You can also designate one day or part of a day each week as “your day” when you do only the things you enjoy. For me, I usually take Saturday night as my night and during the week, I use my long commute to listen to music, books, etc. or chat with friends.  It may be a long drive but I make it as stress-free as I can.

Another easy way to relieve stress is simply going to bed at a reasonable time each night.  There are a lot of experts who tell you to optimize your sleep experience by sleeping in a completely dark cool room without distractions (people & pets) and to avoid electronic devices at least thirty minutes or more before going to bed.  Those are great ideas if they work for you, but if they don’t, don’t stress about it! For some of us, sleeping alone isn’t an option, so don’t feel you have to kick your partner out of the bed! (Talk about a stressful situation!) The same is true if cool rooms, or no lights or no devices also doesn’t work for you.  It may be that none of those factors is what’s causing your restless sleep: it could be you have too much on your mind! Try making positive changes to your nightly routine, such as doing something relaxing before bedtime and then setting up an environment that works for you. If you feel more or less rested the next morning, make a note and then make the appropriate changes.

The same goes for your Me Time: if one option doesn’t work, try making some adjustments.  If meditating or listening to calming music doesn’t work for you after you’ve given it a real chance, don’t push it! That causes more stress! There is no one way to reduce stress for everyone. We are all individuals and with a little thought, we can find methods that work for us.  I remember as a new college student, I was told to study in a quiet area, preferably a library, and I tried it but it was simply too distracting for me: every sound caught my attention and pulled me away from my reading! My solution: I studied in the student union with all the shouting, music and video games where I could block out all the noise and really concentrate. (Some of my friends had to pound on the table to get my attention!)

When it comes to stress and getting enough rest and relaxation, we need to find a method that works for us, whether that’s hanging out at the gym, relaxing with a book, walking the dog or just putting in earbuds with the music loud.  The most important thing to remember is making time for yourself to relax, even if it is in the middle of traffic!

You Do You & I’ll Do Me: Following Your Own Weight Loss Plan

This time of year, there is always someone ready to tell you that you are “doing it wrong.” We are bombarded by fitness and weight loss programs and meal delivery systems designed to help us lose weight, eat healthier and maximize our nutrition. Of course, all of them come with a price tag, and some of those are pretty hefty too! (Maybe they need a slimming regimen!)

The truth is that all of us are individuals which means we all have different needs and preferences.  I remember when the Cabbage Diet was popular.  I don’t know how effective it was but I do remember hearing people complain that they’d try that diet except “I hate cabbage!” I am sure there were some people who choked it down just so they could lose weight but that’s the problem with following someone else’s regimen: it may not work for you.  I am sure all there were quite a few non-cabbage-loving dieters who gained back whatever weight they lost on that Cabbage Diet because they stopped following the diet once they either 1) lost weight, or 2) gave up on it.

The reason we follow diets we hate is because we somehow got the idea that weight loss is supposed to be an unhappy unpleasant experience.  We’ve all heard the joke about the World’s Easiest Diet: “if it tastes good, spit it out!” A lot of us think that’s the way diets are supposed to be, full of awful-tasting, ‘healthy’ food that we’d never eat normally.  We suffer through eating foods we hate until we lose the weight we want or we just can’t take eating that awful stuff anymore.  Either way, we go back to eating the foods that led to us gaining the weight and while we may like what we’re eating, we’re completely unhappy with how we look and feel.

Too many of us have a Dieting Mentality where we change how we eat long enough to lose a few pounds and then we go back to “eating normal food.” If we want our weight loss to last, we have to change how we eat permanently and it’s hard to do if we are stuck eating foods we really don’t like! If someone told me all I’d have to do to lose fifty pounds is follow a Kidney Bean Diet, I’d never last, no matter how ‘easy’ it was supposed to be! I was one of those kids who picked out the kidney beans from my Three Bean Salad.  I’d leave them behind from any dish they were in. In fact, there are very few beans or legumes I like, so no matter how healthy and nutritious they are, I’ve never eaten much of them. Cabbage and other cruciferous vegetables are another story: I eat a lot of those on a regular basis and always have.

It seems like common sense, but when it comes to weight loss, too many of us will try anything! You want me to eat grapefruit twice a day? Got it!  You want me to drink nasty horrible-tasting protein shakes twice a day? No problem! Choke down kale with every meal? Sure thing! Those plans will probably work as far as losing weight initially, but when it comes to long-term? How long before you start justifying donuts or pizza? Or even just skipping the morning protein shake in favor of something you actually enjoy eating?

Bottom line: if you want your weight loss to last, you need to eat healthy foods that you actually enjoy eating on a regular basis, not just until you’ve lost ten or twenty pounds.  Unfortunately, that means whatever weight loss diet you might start off with, you’ve got to personalize it for you.  If you don’t like eggs, then don’t eat them even if the diet says to eat them as your protein source! Any diet that limits what you eat to a small number of selections is probably not going to work long term for anyone.  There should be a fair number of suggested foods to allow you to choose healthy alternatives that you enjoy eating.

You can lose weight and you can keep it off long term, but you have to stop focusing on what other people are doing or what other people want you to do, unless it’s a routine that you can follow long term.  That doesn’t mean that you can’t ever have pizza or donuts again, but it shouldn’t mean you are stuck eating grapefruit, kale or protein bars for the rest of your life either.  Remember, the reason you want to lose weight is so you can enjoy your life more and for me, an enjoyable life has as little kale as possible!

Taking a Short Cut?: Weight Loss & Real Food

Weight loss is a very lucrative industry, especially in America.  As we become less and less mobile and food continues to be more and more easily obtainable, we keep getting more and more obese.  You would think food would become healthier, and in some cases, it has, but overall, the more food is processed, the more nutrition is lost.

In most cases, manufacturers enrich their finished products with vitamins, minerals and other essentials to make them healthier.  In some cases, it’s the result of a government campaign, as in breads, cereals and milk, which are routinely fortified. While these fortified products are better than the unfortified version, there are still questions about how healthy highly processed foods are for us.  Yes, they may have “all the required vitamins” to satisfy the recommended daily allowances, but what else is in there?

One of the commercials I’ve been seeing a lot is for a vegetable juice drink which compares itself to a banana.  The commercial asserts that the little can of juice drink has as much potassium as the banana, claiming “it’s a post work out snack you don’t have to peel.”  This statement makes me roll my eyes every time I hear it.  I am not claiming the commercial is lying about the potassium levels, but we’re comparing juice to a whole food. Something which is as highly processed as juice is likely not as nutrient dense as a whole food, especially when it comes to fiber.

It’s bad enough that nutrition and fiber are taken out of foods in processing: other things are added in to make them more shelf-stable, to preserve “freshness” and taste and to make them look prettier. That can of vegetable juice has less fiber, likely less nutrition from the vegetables themselves and way more sodium than the vegetables it was made from, since the vitamin C and betacarotene are added. However, it is much easier to carry around a little can of veggie juice than the actual vegetables!

That is the primary reason people choose processed foods over whole natural foods: convenience!  How many times have we bought fresh fruits and veggies only to have them spoil in our fridge? (Raising my hand here!) It happens more than I like with spinach, lettuce and cabbage.  It happens to me most often with milk, and in fact, it happened–again!-– last weekend! I love coffee but I only drink it with cream.  I also only drink coffee at home on the weekend (since that’s when I spend the most time there), so I went about making coffee only to realize right before I turned on the machine that the cream in the fridge had spoiled. No cream, no coffee! As I added it to the grocery list, I considered buying something shelf-stable that wouldn’t spoil for weeks so this wouldn’t keep happening to me.

How much easier it would be for me to have powdered cream sitting in my cupboard for me to use whenever I needed it!  I wouldn’t have to worry about spoilage and I could have coffee without first checking to make sure I have cream.  Wow, wouldn’t that be great! Except the list of ingredients on the powdered creamer reads like a chemistry experiment because it really is more chemicals than actual food! Does it taste good? Most definitely! I admit it: I love the stuff and used it for years for mainly because it’s convenient and good tasting.

Unfortunately, in addition to being shelf-stable and delicious, it also has so many things that I don’t like, such as preservatives, corn syrup solids and trans fat.  Yes, if you look on the labels of many of these, they say they are “free of trans fats.”  They are allowed to say that if the serving size is very small. Even though you are getting only a small amount of trans fats with each serving, let’s consider how much of that stuff you, or rather I, consume! I don’t put in one or two tablespoons (1 serving) mainly because I drink great big mugs of coffee and usually more than one daily.  So over the course of a weekend, I’m going to have probably six or eight tablespoons each day.  That’s a lot of “little amounts” which build up into a real number! (Seriously, I think all the trans fats & saccharin I’ve eaten over the years have become part of my DNA–ugh!)

Then there are all the extra calories that come with that shelf-stable powdered creamer! Once I reminded myself of why I stopped using that stuff, I ended up putting a small carton of half and half in my shopping cart.  I know what’s in that and most importantly, my body knows what’s in it too! This is the problem with chemical preservatives and additives: some of these things were invented in the last century and our organs don’t know what to do with these things, especially trans fats! As a result, these unstable compounds just get stored in our bodies. Some chemical compounds can really disrupt your gut bacteria, resulting in poor nutrient absorption or even a more serious disorder such Small Intestine Bacterial Overgrowth (SIBO).  Anyone who has had any kind of digestive disorder knows what kind of havoc they can wreak not only on your health but on your daily life. The last time I had a stomach bug was bad enough for me!

Not all processed foods are unhealthy but they should not be the majority of your meals. The best way to minimize your intake of trans fats, preservatives or other unhealthy chemicals is to eat as few processed foods as possible. I occasionally buy refrigerated or frozen foods out of the sheer convenience.  They are mostly fruit or vegetables and they tend to be minimally processed. Usually they are raw frozen foods and the ingredient labels read” sweet potatoes” or “green cabbage,” but I do buy the occasional frozen entree or other processed bagged item. However, these items are “occasional.”  The majority of what I eat doesn’t come in a bag or a can: it comes in butcher paper from the meat counter or in its own natural (and sometimes edible) wrapper.  There’s something to be said for the vitamins and nutrition in those natural vegetable wrappers: I can guarantee you they taste better than that juice can!

 

 

 

Deja Vu All Over Again?: Weight Loss & Motivation

There are a lot of technical definitions and explanations for deja vu.  Essentially, you feel like this situation or scene is familiar to you when it shouldn’t be.  In weight loss, this usually shows up when we’ve gone off the rails and gone back to our old eating habits.  We all know– or should know– what happens then: we feel like we used to feel! Depending on how long it’s been since we’ve put ourselves in that situation, we may or may not feel a little deja vu.

When I weighed almost 440 lbs, I felt pretty terrible.  My knees hurt, my back hurt, and just standing was painful. These aches I knew were definitely weight-related but I was also up all night in the bathroom, I had terrible headaches when I woke up and a lot of times, I felt like I was getting hot flashes at night.  Since I am near the right age for hot flashes, I pretty much chalked those up to menopause.  It wasn’t until I changed what I ate that I realized my headaches, hot flashes and overall cruddy feeling were also tied to my weight and bad eating habits.

This past weekend, I experienced a major bout of deja vu and it was not a fun trip down Memory Lane! I spent a major portion of the long weekend hanging out with friends which meant I did a lot more indulging than I intended to do, mainly because I wasn’t paying attention half the time although the other half was intentional. Since I wasn’t paying attention, I did not realize until much later that I had had too much of pretty much everything! I know I can make excuses or blame my friends but the sad fact is I am responsible for my food choices.  It also doesn’t change what I chose to eat and drink, but the consequences were a literal wake up call to pay more attention to my choices!

Not too long ago I wrote about perspective and how we don’t know how good we can really feel because our idea of “feeling good” is a lot closer to “not feeling as bad as I normally do.”  The difference is that once we truly begin to feel great, we realize how awful we had been feeling before.  For me, some of the first positive effects were I no longer had terrible headaches in the morning and the ‘hot flashes’ went away as well as being up all night in the bathroom.  What I came to learn was that those were due to my over-consumption of quick carbohydrates, especially at night. The fewer of these quick carbs that I ate, the better I felt.  My joints began to feel better and I no longer felt like a stiff creaky old lady.  My energy leveled out instead of bouncing up and down and I stopped getting headaches and feeling mentally exhausted all the time. My legs, back and knees also stopped aching the more weight I lost, but I had expected those changes.  These other improvements were a complete surprise to me!

Like most of us, I had accepted the headaches, fake ‘hot flashes’ and being up all night as the “natural effects of aging,” even though I was still under 50 at the time.  The fact that these issues were driven by what I ate had never occurred to me.  It was obvious that my painful knees and back were due to carrying around 440 lbs, but just changing what I ate made a powerful improvement to my overall sense of well-being.  I was vividly reminded this past weekend of how powerful– and how delicate– this improvement really is!

To be blunt, I spent this past weekend on a carb binge! Things like popcorn, sugar, pastry and bread made their way into my diet and while there were some that I purposely chose to indulge in, there were a great many others that I dismissed since “they can’t really hurt me.” In short, I stopped paying attention to how many of these carb-heavy and sugar-rich foods I was eating.  That’s when I learned that yes, these foods can hurt me!

After a few short days of eating some of the things I used to eat on a regular basis, I went back to feeling the way I used to feel.  After not feeling like that for nearly four years, I had forgotten how truly awful it was. The morning-after headache was akin to a migraine and it lasted most of the night.  I was awake most of that night to feel it because I was running back and forth to the bathroom and when I wasn’t, I was lying awake with the covers thrown off because they were too hot. In fact, I had to turn down the thermostat because I felt too warm!  Even before I got that bad, I started feeling stiff and achy again: I was back to being the creaky old lady who was tired all the time. Being stiff, achy and tired again was bad enough without the additional effects! By the time I got up to go to work on Monday morning, I was truly and painfully regretting my choices over the weekend.

The result of this ‘deja vu all over again’ was that I was extremely motivated to go back to making healthy choices again! We all tell ourselves that eating low carb, nutrient dense whole foods is good for us, but sometimes we forget the consequences of not eating what’s best for us.  We tell ourselves that this is a permanent change to our lifestyle but it’s easy to recite the platitudes and slogans without making the real changes. Many of us lament the weight or water gain when we slip and I know I have done it, but it wasn’t until I revisited my old life that I discovered a new motivation.  I want to eat healthier not only to lose weight and feel good: I want to eat healthier so I never feel that horrible again!

We spend a lot of time looking for motivation and trying to keep the momentum going. Motivation tends to be short-lived.  Once it cools off, we start feeling cravings and begin making excuses for eating unhealthy foods.  I found new motivation the hard way:  if you really want to know why you started this weight loss journey, just take a short trip back to your old life.  Once you’ve lived a few days the way you did before, you’ll have all the motivation you need to get back on the road to living healthy!

 

Burning Calories?: Weight Loss & Exercise

I hear a lot of talk at the gym about “burning off the holiday calories.”  While some of us are joking about it, I know there are a lot of people whose primary purpose in going to the gym and working out is to burn calories and lose weight. Unfortunately, we aren’t going to burn off the pumpkin pie or the Halloween candy by working out.

We’ve all heard the expression “you can’t out-exercise a bad diet.” Most weight loss professionals will tell you that what you eat and how much you eat is far more important than how much you work out. There are myths about exercising out there and people will use them to justify either what they are eating or why they are or aren’t working out. One of my favorites is “I don’t want to build muscle because it weighs more than fat and I want to lose weight!”

While I am certainly not a weight loss professional, I’ve come to a few conclusions about the importance of regular exercise.  I work out generally three times a week and it’s not to lose weight. What I eat has nothing to do with how much or how hard I work out and vice versa.  Eating more carbs than normal doesn’t change whether I decide to add or skip a workout, nor do I eat more because it was an extra tough workout.

For me, the chief benefits of regular exercise has more to do with simply staying active.  We’ve all heard the expression “use it or lose it” and it’s true with just about everything about the human body.  If we don’t keep using it (whatever It is), our body stops maintaining it.  As the Baby Boomers began aging, geriatric professionals began noticing certain trends such as decreased muscle mass, increased osteoporosis and more cognitive degeneration in the aging population.  Because the Baby Boomers are such a large demographic, they were able to reach a few conclusions that pretty much confirmed the Use it or Lose it philosophy.  If we don’t use our muscles, they atrophy and we are more likely to develop osteoporosis. The same is true of our brains: if we don’t regularly stimulate our senses and our minds, our brains will turn to mush!

When we choose not to exercise out of fear of falling, we start on a vicious cycle that can really hurt us because one of the chief benefits of exercising is flexibility. We all know what it’s like when we’ve been sitting still in a plane or a car for several hours: we get up and we’re stiff.  Imagine how stiff you would be if you haven’t moved very much in several years! For a lot of us, that’s what has happened to us: we do the same four or five movements over and over again. We stand up, we sit down, we bend down from a sitting position, we lay down and get up from a sitting position. When was the last time you got up from the floor? When was the last time you bent down and touched your toes from a standing position? When was the last time you stretched up over your head or twisted around at the waist? Have you squatted down lately? All of these are important movements that keep those joint, muscles, bones and tendons in good working order.  Calories are not the point of exercising but being able to move is!

A few weeks ago, I wrote about falling myself.  I am rapidly approaching that “falling is dangerous” age: I’m a fifty-something female nearing menopause.  I’ve already had hardware installed due a fall about fifteen years ago.  I have screws in my leg along with a plate holding my wrist together.  If anyone should be afraid of falling, it’s me! As it happened recently, I got up in the middle of the night and as I was walking around the bed, I stepped on the dogs’ tennis ball, lost my balance and ended up sitting down hard on the bed.  This is where those three nights a week in the pool paid off for me: instead of falling over onto the bed (or worse, the dresser!), I twisted when I felt myself losing my balance.  It was a natural reflexive reaction: not balanced– move! Instead of landing on my side, which could have bruised some ribs or sprained my arm, I landed on my well-padded butt.  The next day, aside from feeling a little foolish, I had a couple sore muscles from twisting rather hard and fast, but otherwise, I was fine.

In fact, since that little accident, I have fallen again.  This time I was loading my duffel bag in the car and I tripped on the dangling strap.  Since I was outside, falling on the pavement could have resulted in more injuries, but I fell on the duffel, knee first and rolled into the flower bed. Again, the shoulder and knee that took the brunt of the fall were a bit sore but no bruises and no sprains.  And in my opinion, it’s because I make a point of exercising three times a week: I was able to move when I fell and not be stiff as a board.

People think that “working out” means you have to lift heavy weights, run hard or use a treadmill for hours at a time.  You can do that if you want to and it would probably be good exercise for you, but to keep your bones and muscles in good working order, all you need to do is use them on a regular basis, and as we get older, this is more important.  We’ve all heard that as we age, we begin losing muscle mass and bone density, and then when we add in the Use it or Lose it effect, not exercising regularly is a recipe for disaster.

We all know older people who are afraid of falling or have fallen and seriously injured themselves.  This is one of the chief excuses older people use for not exercising: “I’m afraid of falling or hurting myself.”  It’s a valid fear, especially if you’ve not worked out in a long time (or never) and if you have balance or health issues.  For me, balance was a big issue and in some instances, it still is.  That doesn’t mean that I shouldn’t exercise or work out; it just means I should take a few precautions when I do. For me, one of those precautions is working out in a pool. My workout of choice is water aerobics: I get to exercise without being afraid of hurting myself by falling, and for those of people who think water aerobics isn’t a real workout, I dare you to try it!

I’ve been told by one of my trainers that most older people fall because they lose their flexibility in their core.  Essentially, they stiffen up between their shoulders and their knees, so when they lose their balance, they come crashing down like a tree in the forest.  This happened last year to my mom: she tripped on a throw rug and landed on her side, breaking her hip.  When our bodies are used to bending and twisting, it’s easier for us to protect ourselves and instead of hitting the floor on our side (there’s the cause of a lot of broken hips!), we can twist to land on our butts.  Or better yet, we can prevent ourselves from falling!

I have two small dogs along with a couple of cats, all of which increase my chances of either tripping over a toy (like the aforementioned tennis ball) or the actual pet.  One of my dogs is habitually within two feet of my two feet! I never turn around or step back anymore without looking! Still, I’ve lost count of the times I’ve gone to step over, around or next to a toy or a pet and found myself grabbing a door jamb, the wall or furniture to steady myself. I was reminded yesterday as I stepped over a moving Cockapoo that not only has the exercise increased my mobility and flexibility, it’s also improved my balance!

After three years of regular workouts, I have better balance and flexibility as a 50+ year old than I ever did in my 40’s.  It shows in my ability to walk longer and farther in addition to being able to bend, lift, squat and get up off the floor without using a chair to help myself up. When I got to my feet after falling in the flower bed, I was reminded of the last time I fell outside.  I had stepped back into a hole and landed flat on my back on the lawn.  At the time, I was in my mid-forties and went over like the proverbial tree in the woods. Although I didn’t injure myself, mainly because the lawn was soaking wet after weeks of rain, I had to use the lamp post near the walkway to help myself up simply because I couldn’t do it on my own! This time, although the wall of the house was right there, I was able to stand up in the flower bed without really thinking about it: I was more concerned if I’d cut myself on the bush I nearly hit.

Even though exercise isn’t a major factor in my weight loss, it remains one of my primary goals. Working out regularly has taught me a lot about the importance of staying active and staying flexible besides saving me from my own clumsiness. Until I had regained my balance and flexibility, I honestly had not realized how much I had truly lost and I don’t ever want to lose that again!

 

 

Making Monsters: Weight Loss, Drama & Procrastination

I am the Queen of Procrastination.  My internal mantra chants daily ‘if you can do it another day, then do it another day!’ As a result, I have gotten very good at the Last Minute Scramble for a lot of things, such as paying bills, running errands and returning phone calls.  It’s also made me very hard-nosed when I am on the receiving end of another person’s Last Minute Scramble.  We have all been in  the situation where someone is begging for a favor because they waited as long as they could before doing whatever needs to be done. The classic response is “how does your failure to plan make this my emergency?”

In all honesty, I really hate that Last Minute Scramble and one of the reasons I am so hard-nosed is because I know I put myself in that situation by putting off the task day after day.  It’s a monster of my own making and I don’t let myself slide when it comes to taking the lumps for procrastinating, so I’m usually not going to let anyone else slide either! The more I hate it and the harder it is, you would think that I would do it less often, especially when it comes to situations that can become complicated.  (Once was enough with the Last Minute Scramble on taxes, believe me!) Unfortunately, it usually takes a few times before it finally sinks in.

When it comes to weight loss and working out, procrastinating has become Standard Operating Procedure for a lot of us.  You know the drill: I’ll start Monday/ next month/ after the holidays/ after whatever event or celebration.  The problem is that unlike bills, taxes or making it to the store before it closes, there is no deadline for weight loss! However skilled we might be at the Last Minute Scramble, it needs a ‘last minute’ in order to get us into gear, and when there is no last minute deadline, our weight loss and work out goals are just hanging out there in limbo. Forever.

No one who procrastinates likes to think of themselves as lazy.  Laziness and procrastination are two separate entities.  We can be lazy and not a procrastinator, and some of us put off certain tasks because we are too busy doing other tasks.  Some of us will put off these other tasks because they will require a lot of time and/ or concentration, so we wait until we can commit to them without distraction.  In other cases, especially my own, we put off unpleasant tasks because doing them is certainly not fun, i.e. taxes or bills.

For a lot of us, weight loss and working out fits all those categories: it’s a lot of work, takes up a lot of time and isn’t any fun at all! To be honest, when you look at it with that kind of mindset, I can see how it ends up on the Never-To-Do List! It’s right up there with “Colonoscopy” and “Root Canal!” When we moan and groan about “being on a diet” and “going to the gym” and having to “give up all the food I love,” we are only adding to the reasons to put it off until the second Tuesday of Never! It’s awful for us because we make it as awful as possible!

I go to the gym usually three times a week for water aerobics.  In the summertime, the classes are usually so full we run out of room in the pool, but once the cold weather gets here, the attendance drops off dramatically.  It’s cold; it’s rainy and no one wants to get out of the pool or the shower and walk out into a cold, wet parking lot.  Ugh! I thought about it earlier this week as I was hurrying into the gym and I knew it was going to be really chilly when I left class in about an hour or so.  There was a time when I would consider bailing out on the workout but now that it has become a firmly entrenched habit, the thought never crossed my mind.  Now I actually look forward to going to the gym.  It’s not that I’m a hard-core gym-rat: even though the point of going is getting a good workout, the focus is on seeing my friends. In fact, the third ‘class’ isn’t actually a class offered by the gym at all; it’s a bunch of us who show up at a pre-arranged time to work out together.  The activity itself hasn’t changed, but my mindset has.

I know there are books and other programs designed to help people with procrastination.  Building new, healthy or productive habits is a big business and for some of these, the focus is on stopping the procrastination.  In a way, it’s a little ironic: people want to do something about putting off tasks they don’t want to do! What many of us don’t realize is that it’s not your activity that has to change: it’s your focus and your mindset! When the focus shifted from ‘something I should do’ to ‘something I want to do,’ the workout stopped being a task to put off.  Why would I put off something I am looking forward to enjoying? There are times when I’m irritated because I have to ‘cram in the workout’ on a day when I have a lot to do already, but it’s not the workout that is annoying– it’s everything else that’s crowding my schedule!

The same thing is true when it comes to eating healthier.  When having something nutritious and healthy for dinner is something to look forward to instead of another chore to get done, it’s no longer something that needs to be put off.  I mentioned in a recent post that most of the time, people don’t realize how bad they feel on a normal basis because this is how they always feel.  They think they are fine because they have never felt any other way.  Example: where I live, I am surrounded by noise.  I live near a hospital with a helipad, a couple blocks from a fire station, a block away from railroad tracks and between two churches which also have schools. Between the ambulances, the helicopters, the  trains, the fire trucks, the church and school bells, there is always noise in the background at my house.  A few years ago, I went on vacation with my sister and her family and our hotel was literally across the street from a fire station.  The morning after our first night, everyone but me was complaining about “that fire truck blaring all night!” I didn’t hear a thing.  I am sure my ears heard the siren but since I hear sirens all the time, my brain didn’t wake me up.  It’s just normal background noise!

The same thing happens to us when we stop eating  junk food or highly processed foods.  Once we’ve stopped eating them for a while, we suddenly realize we feel different. We don’t feel tired or sluggish anymore; our digestive tract feels lighter or better; we have more energy and our sleep is more restorative.  Once we realize what it’s really like to feel good, we suddenly realize how bad we really felt before, especially if we relapse and go back to eating the unhealthier foods we used to eat.  After even a few days of eating more high carb/ high sugar foods than normal, I can feel a difference in my joints and my mood.  Even my sleep is different and it’s because of the change in my diet.

This realization that how I feel is directly tied to how I am eating has changed my focus.  Yes, I really want to lose weight but the real focus is “I don’t want to feel cruddy again.” Feeling cruddy isn’t something I look forward to, but feeling good? Sleeping well? Having more energy? Yes, I look forward to that! That is how I want to feel all the time, so eating healthier is not something to ‘put off for another day!’ There is also the bonus that I lose weight when I eat healthier and that eating the way I used to eat means I can start gaining weight.  I don’t need to gain weight to remember how awful I felt when I weighed 438 lbs.  Everything hurt and it hurt all the time!  So while others might think “I can start my diet in the New Year so it doesn’t ruin my holidays,” for me it’s the other way around: “I don’t want to ruin my holidays so I am sticking with my weight loss plan!”

When it comes to procrastinating, the only real Cure is changing how you think about it.  When you make it something you want to do, there is no reason to put it off.  We are used to tricking our kids into doing their homework or getting good grades by rewarding them and that is what we are doing with ourselves when it comes to things we would rather put off. Once we focus on the reward, it’s not a chore but something to enjoy.  Going to the pool gives me an opportunity to hang out with my friends.  That’s my ‘reward’ even though I also have more energy, flexibility and sleep better.  I do notice those benefits from the exercise, but honestly, I just like hanging out with my friends! In contrast, there is no reward for eating fast food or junk food for me: after eating it, I feel heavy, bloated, and cruddy.  It plays havoc on my digestive tract (not fun!) and actually causes pain in my joints.  Believe me, none of those things are ‘rewarding!’  Eating healthier and cleaner means I feel better overall and I also lose weight.  Why would I put off eating healthier and being more active for another day when I can do it now and feel great today?  All it takes is changing your focus!

 

 

 

Gratitude Adjustment: Weight Loss & Positivity

Almost all of us know someone who’s never happy about anything.  Even if something good happens, they manage to find a negative about it.  As my grandpa used to say, “if he won a million dollars, he’d complain about the taxes!”  These days I joke a lot about how I’m never happy with our office thermostat: I complain when it’s cold, and I complain when they turn on the heat in the office- whatever the temperature is in our office, it’s not right for me! So I spend most of my time either wearing a sweater or with my desk fan on.  The difference between “being negative” and my fake-complaining is that I know my boss is trying to accommodate me but obviously, there are going to be people who in the office who don’t like my temperature setting either.  My boss is doing the best he can for everyone here and I know that, so if it’s too warm or stuffy for me, I turn on the fan on my desk and if it’s too chilly, I put on my sweater, and I will kid him about it every chance I get!

People who are true Negative Nancys / Neds are people who don’t acknowledge that others are doing the best they can to make everyone happy.  Whatever is going on, they automatically assume the worst. The traffic is always bad; the restaurant always gets their order wrong; if they win a million dollars, they’d have to share the pot with a hundred people plus pay the taxes! Nothing is ever right or good for them so they are always miserable!

I know a few people like that and my comment is usually something along the lines of “he’s only happy when he’s miserable.” I’ve stopped going out of my way to accommodate them or make them happy because it’s never going to be good enough anyway.  I know that’s a cop-out and I do try to do my best for them, but at the same time, I know whatever I do is going to be wrong.

We’ve all heard about the benefits of keeping a positive attitude and looking on the bright side of things. Usually we (meaning me!) roll our eyes and tune out without a second thought, but when we do that, we not only lose out on any benefits, we condemn those around us to our bad attitudes. I know there is a lot of media attention about Gratitude Journals and Gratitude Routines, either morning, evening or both, and while some of it can come off as “Feel-Good Mumbo-Jumbo,” that doesn’t make it worthless or nonsense.

One of the suggestions that usually made me roll my eyes and sigh deeply was the Morning Gratitude Routine (any morning routine, actually!) I don’t have a lot of time in the mornings because of my commute: I need to be out of my house by 6:45 a.m. and to be on the freeway by 7:00 to make it to work by 9:00 a.m.  Since I am so NOT a morning person, that means if I get up at 6:00 a.m., I have overslept! Where can I cram fifteen or twenty ‘calm’ minutes into my morning?  I spend the whole time looking at my watch! I have alarms on my phone to let me know the time before I even leave the house! And you want me to spend 15-20 minutes calmly focusing on what I’m grateful for or how I’m going to ‘win the day’? [Huge eye roll with exasperated sigh right about now!]

Then I realized that I do have a ‘morning gratitude routine.’  It’s just not like one everyone suggests: every morning I spend about 15-20 minutes focusing on my dogs.  I’ve actually built that time into my morning, getting up in time to spend those minutes playing with them, petting and holding them. We spend about 10-15 minutes when we first get up, telling each other good morning and playing with their toys, and then another five minutes or so on my lap before I leave for work.  While it’s not writing in a journal or focusing on ‘winning the day,’ it does set the mood for the day.  I am grateful for my dogs and their positive attitudes are infectious: it’s hard to be negative when you have a happy dog on your lap who just wants to play and be held. When I leave the house, even if I woke up in a bad mood, am feeling rushed or thinking of my busy day as I go out the door, I always feel better for having spent a few moments bonding with my dogs.

So, what does a good mood have to do with weight loss? A LOT more than most people think!  For starters, people who are happy or have a positive outlook are more likely to take better care of themselves. When you feel good about yourself or life in general, you are less likely to ‘medicate’ yourself with food or anything else.  Most of us look to sugar or treats to make ourselves feel better or happier, but when you already feel that way, there is less temptation and if you are offered treats, they are easier to refuse.

You are also more likely to be active.  When we feel good, we usually have more energy and are more productive.  We feel more confident and get more done at home and at work. In other words, when we are enjoying our lives and feeling positive about ourselves, we are less likely to grab a cheesecake and camp out on the sofa bingeing a tv show to escape from our own lives.

Happy positive people take more pride in their appearance, are nicer to others, are more productive, more active and tend to eat better than people who are pessimistic or have a negative outlook on life. So while taking a few moments every day to focus on the positive things in your life is good for your health and weight loss, it’s just plain good for you overall!

How you choose to focus on the positive is completely up to you! There are people who love and swear by their Gratitude Journals.  Those do have the added bonus of being able to look back on what you’ve written, but for some of us, just the act of sitting down with pen in hand to put your gratitude down on paper is enough to kill the positive mood.  There are people who take joy in spending time with their family and kids in the morning the way I do with my dogs, and there are others who choose prayer or meditation.  And it also doesn’t have to be in the morning (although it does tend to set the tone for the day).  I have a different evening routine with my dogs and cats (the cats ignore me in the mornings- also not morning people!)  I spend a few moments when I get home and more time when we go to bed, plus they are usually on my lap or on my feet when I am home anyway.

What you choose to do is less important than the ritual’s overall importance to you.  Reminding yourself of the good things and people in your life and their significance to you is the point.  When we focus on weight loss, most of us are used to counting our calories to make progress but we need to remind ourselves that we might make more progress if we count our blessings as well!

Weight Loss & Holiday Treats: Yummy or Not, Here They Come!

We are coming up on the holiday season, and after the Summer Swim Suit Season, this is probably the one that dieters hate most.  “OMG! There’s food EVERYWHERE!” And, it’s never very healthy food either.  It would be different if we had trays of roasted Brussels sprouts on every flat surface or people brought platters full of carrot sticks to share at work, but other than the occasional luncheon crudité platter that no one touches and eventually dries out, most of the holiday food is sweet and full of calories and carbs, but not a lot of anything nutritious.

This is where we feel super-self-conscious about turning down the proffered cookies or the pumpkin bread or anything else some tries to share with us.  We don’t want to be rude and we don’t want to feel like we’re making everyone else feel bad for eating them.  “He/she’s being so good and not eating any of these!”  At the risk of being Negative Nancy, you are not responsible for anyone’s guilt: if they feel guilty for eating the brownies and sugar cookie snowmen, that is their responsibility! (Those ‘treats’ aren’t any healthier for them than they are for you!) If they want to spend January and February losing those Holiday Pounds, that is their choice: you choose not to gain them!

The other danger with all these ‘treats’ is that most of them are just there for the mindless eating. We tend not to pay attention and just grab what’s next to us and eat it, whether it’s something we like or not. Frankly, I ate a lot of Twizzlers that way.  I don’t like Twizzlers and never have (they taste like bland sugary plastic to me.) If you give me a choice of licorice, I’d choose Red Vines (or black) every time! Twizzlers? Blecchh! But somehow, when there was nothing else left in the Halloween candy bowl, yup! I ate them! Why?? Ummm…. because they were there…..?? Yes. Really. That was the reason: they were there!  Even worse, while I was eating them, I would be thinking how they weren’t really good and how I wished they were really Red Vines, but that didn’t stop me from finishing off the bland plasticky Twizzlers! It really is mindless eating. While no one forced me to eat junk food I didn’t really like, the idea of saying no to them was utterly foreign to me.”You mean I can just throw them away? But that’s a waste of food!” As if there were anything nutritious about Twizzlers! (No offense to Twizzlers.)

The point of having a treat is to give yourself something a little special, as in doing something good for yourself.  Is stuffing your face full of blah run-of-the-mill sugar cookies doing something special for yourself? It’s like me with the Twizzlers! If I’d really wanted to treat myself to something I’d enjoy that wasn’t nutritious, I’d have gone to the grocery store and bought a package of the licorice I really do enjoy instead of eating “plastic candy.”  There are better ways of “treating” yourself than junk food but we tend not to think of them as real ‘treats.’  These can be real foods like apples, figs or nuts, or something like utterly radical like going to bed an hour earlier! They are not only beneficial to your mind and body, but who knows? You might actually enjoy them!

How you define a ‘treat’ is totally up to you.  One of my special treats for dessert is dish of dried figs and some Brie.  It’s basically a fruit & cheese plate but I love it!  A treat also doesn’t have to be food.  Some of you may know I have two poodle mixes, Remy (5) and Bentley (18 months) and while they are both poodle mixes, they have very different personalities. Bentley loves a new cookie or a chewer but Remy? His idea of a treat is several minutes of playing fetch! Give him a choice of a food treat or his favorite fetch ball, and woof! throw the ball! If he even takes the cookie from my hand, it’s left in his bed for Bentley to steal.  He’d rather play with the ball every time.  Why? Because for him, playing fetch is something more special than any cookie or chewer I can offer. He doesn’t care if Bentley eats all his cookies and if all the chewers end up in Bentley’s bed, as long as the fetch toys stay in his!

In the end, it’s up to you to decide what is really a treat for you.  If you love Twizzlers and decide that’s what you are going to indulge in this holiday, good for you! (I will gladly donate my share!) My only advice when it comes to treats, Twizzlers or not, is this: make sure it is something you mindfully enjoy! Whether it’s taking a day off to binge The Marvelous Mrs. Maisel with a bowl of popcorn, or sleeping late on Sunday morning or even finishing off the last of the pumpkin loaf, as long as it is something special and enjoyable to you and you are paying attention to your enjoyment of it, then it really counts as a TREAT.  Scarfing down the last popcorn ball as you’re running out the door to Target doesn’t count as a treat because, really, did you enjoy that popcorn ball? If and when you decide to treat yourself, then make the most of it! Set aside the time to enjoy that bowl of popcorn! Save the pumpkin loaf for a time when you can eat it without being rushed or distracted! Or if it’s sleeping in or lounging on the sofa with a book, then do it without distraction or interruption.  This is your treat after all, whether it’s edible or not!

 

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?