Build a Strong Foundation

I have been remiss.  I have not posted a blog in over two months.  It started with the winter blues in February, which then snowballed (so to speak) into a major bummer when my hip started bothering me again, that segued into total stress as I got distracted by craziness in another part of my life. (No, the craziness this time was not Andrea.)  Nothing insurmountable in the big scheme of things, but enough to take my focus and energy away from this blog.  

Although the last couple months were stressful, and I totally fell off the “blog-wagon,” I am pleased and proud to report that I maintained a healthly lifestyle throughout.  My weight has remained stable because I continued to eat healthy and keep close to my regular workout schedule…despite 6 weeks of physical therapy on my right hip.

Life often puts up road blocks, things to throw us off course and interfere with the nice plan we’ve laid out for ourselfves.  These last few months, while negotiating many road blocks, I’ve managed to stay on a steady course toward a healthy and fit lifestyle.  This is because I established a strong foundation for living that way.  All the healthy habits I developed over the last 4 to 5 years–all those incremental changes I made to my behavior–have established a really strong bond that keeps me fit and healthy even during periods of stress and uncertainty.  I still workout regularly, make smart choices at restaurants, watch portion control, hydrate, and eat healthy mid morning and mid afternoon snacks.  Even when it seems like everything else is spiraling out of control, I know I’m staying fit because these behaviors are habits.    

So, keep developing good healthy habits.  Before you know it, these small habits will become the core for your healthy lifestyle, which will help you through those challenges that life throws your way.

 

 

Make choices, not sacrifices

A friend lamented, “You guys are skinny. You have no idea what it’s like.”  From his perspective, because we are healthy and fit, we must not understand what it’s like to be in love with food, to eat too much, or to be unhappy with our weight. 

Nothing could be further from the truth.  I mean, seriously, have you ever shared a meal with my wife?  Andrea loves food.  Whatever you put in front of her, she’s gonna eat.  And, when she’s finished with her food, she’ll likely lean over to you to ask if you’re done with what’s on your plate, hoping she can eat that, too. 

The fact is, Andrea and I are “skinny” because we have figured out how to make good food choices.  Over the last five years, we have made slow, steady changes to WHAT we eat, HOW MUCH we eat, WHERE we eat, and WHEN we eat.  Because the adjustments we made were small and incremental, they became habits.  Now they are so ingrained in our daily lives, we feel bad if circumstances prevent us from eating healthy.

We compiled a list of many of the things we do regarding healthy eating because we think you, too,* can change your approach to eating.  It’s a long–potentially overwhelming–list, but we have added them to our daily routine over a long period of time until they have become habits (not just till the class reunion, or some weight loss goal).   In future blogs, we’ll explore each one of these individually.  Meantime, pick one or two from the list and commit to incorporating them into your daily routine (and that of your family) for the next 30, 60 days…or however long it takes to make them second nature.  When you’re ready, come back to the list and pick a couple more.  And so on. 

• Eat smaller portions (main course, like chicken, beef, fish, etc., should be no bigger than the size of your fist or a deck of cards; share meals in restaurants or have the server bring you a to-go container to put half your entre in before you begin eating)
• Drink (and finish) a glass of water with lunch and dinner (this doesn’t mean trying to choke down six 12-oz glasses of water every day, just make it a habit to drink a glass of water with every meal)
• Eliminate pop/diet pop altogether (diet pop is a chemical-laden menace to be avoided at all costs)
• Choose low-fat/non-fat dairy (we prefer cheese, ice cream and mayo with full fat content, but that’s just us and we’re careful with other foods)
• Avoid high-fructose corn syrup (Surprise! HFCS is found in ketchup, some yogurt, baked goodies, and lots of other foods you’d least expect)
• Read labels; chose products with shortest list of ingredients, and ingredients you recognize and can pronounce
• Eat breakfast, such as an all-natural, high-fiber cereal with fat-free (organic) milk and a handful of fresh blueberries and/or raspberries
• Eat protein (like eggs) for breakfast
• Drink protein smoothies for post workout recovery meals, or any other replacement meal
• Incorporate whey into your diet (no way, yes whey!)
• Add flax seed for omega-3s (to smoothies, meatloaf instead of bread crumbs, over ice cream, mixed in oatmeal)
• Get insoluble fiber
• Eat yogurt (because Yoplait has HFCS, we prefer Breyer’s non-fat yogurt, but it has asparteme…choices, I guess)
• No prepared meals (boxed or frozen)–ever!
• Eat as many vegetables and  2 to 3 servings of fruit each day (after all, no one ever got fat from eating too many of these foods)
• Eat multiple small meals throughout the day (breakfast, mid-morning snack, lunch, mid-afternoon snack, and dinner) and do NOT skip meals
• Pack your lunch rather than eating in restaurants
• Bring fruit and veggies with you to snack on during the work day–and commit to finishing what you brought (Andrea sometimes finds herself finishing off her food in the car on the way home)
• Stay out of restaurants (because you can’t control the ingredients and the portion-size is way too much)
• Stay out of fast food restaurants (because the ingredients are likely highly processed)
• Cook with olive oil (not butter, not vegetable oil)
• Avoid breads and pasta products that begin “bleached, enriched” on list of ingredients
• Choose whole wheat bread, pastas and crackers (look for whole wheat or whole grain, don’t be confused by “multi-grain”)
• Remember: “bran muffins, the silent killer” (No, not really, that’s just one of Andrea’s favorite jokes, but bran muffins are not as healthy as you think); and save donuts, bagels, croissants, pastries, etc. for extra special occasions
• Eat your spinach, Popeye. Put in salads, on sandwiches; or toss in boiling water with pasta during the last 60 seconds
• Choose turkey, tuna or chicken for your protein as often as possible
• Indulge, if you must, in dark chocolate rather than milk chocolate
• Cook meals from scratch (learn a few healthy recipes; plan a week of meals on Sunday, buy necessary ingredients)
• Enjoy Breyer’s ice cream (1 scoop = ~140 calories) as a delicious snack before bedtime
• Buy unseasoned frozen or canned veggies
• Eat fresh fish at least once a week, and it should be wild-caught, not farm-raised
• Avoid rice and noodles as a side dish (substitute with veggies!) unless, of course, you’re carbo-loading
• Chew sugar-free gum first, when you’re craving a mid-afternoon snack; if you still need something sweet, turn to grapes (that you packed in your lunch) or a couple squares of dark chocolate
• Eat oatmeal.  Steel-cut is great on the weekends when you have more time.  Instant oatmeal is a terrific, easy-to-make mid-morning snack at work.  Top oatmeal with sliced almonds, dried or fresh fruit.
• Grab a handful of nuts as a snack
• Look for ways to incorporate Omega 3s / good oils into your diet (wild-caught salmon, fish oil supplements, flaxseed, some eggs, olive oil)
• Add beans and legumes to every meal
• Get protein through peanut butter (especially “natural”)
• Choose low-sodium soups and broths

The thing is, we haven’t made sacrifices, we’ve made choices.  We still get to eat, and we get to eat food that we love.  It’s just that we eat more appropriate servings of foods that are better for us.

*I am not a doctor and this advice is not intended to replace consultation with your medical professionals. As always, you should discuss your diet, nutrition and exercise habits with your doctor (and, in some cases, your pharmacist) to ensure that there are no negative implications based on your personal health history (or the medications you take).  As examples, if you have IBS, you would need to take care on the consumption of insoluble fiber. If you’ve had breast cancer, like my wife, flax seed should be avoided. If you have gluten allergies, wheats and whole grains are going to be a problem for you. 

Pound for Pound Challenge

Jason Yun demonstrates with a kettlebell

Today’s post is by guest blogger, Jason Yun, a personal trainer, bootcamp instructor, and owner of  Yun Strength and Fitness Systems LLC. You can follow Jason on twitter @Yuntraining, or see him in person at the Mid-Ohio Foodbank on February 23 when he discusses interval training.  He now tells us about an important project here in Central Ohio and across the nation.

I recently met with the director of the Mid-Ohio Foodbank and she introduced me to a great program that’s helping hundreds of thousands of people lose weight across America and also helping to feed Columbus. Naturally, I had to get involved.  Here’s how you can get involved too:

Mid-Ohio Foodbank, a member of the Feeding America network, is working harder every day to assist individuals and their families right here in central and eastern Ohio in these tough economic times. It’s a daily challenge, and the Foodbank is always looking for new ways to meet the need for food assistance head-on.

That’s why today I’m so excited to announce our involvement in the Feeding America Pound for Pound Challenge! Now in its second year, this proven fundraising program has partnered with NBC’s The Biggest Loser to encourage Americans to “Lose Nationally, Feed Locally.”  And we need your support to make our involvement a success.  Participating is easy and your impact can be huge.

About the Pound for Pound Challenge

For every pound you pledge, General Mills and other partners will donate 14 cents to Feeding America. In addition, you can quickly and easily gain encouragement for reaching your goal and pledges for Mid-Ohio Foodbank through the program’s Friends & Family Online Fundraising program.

At the end of the Challenge, Feeding America distributes funds to local food banks. The more sign-ups and pledges Mid-Ohio Foodbank has from our community, the more funds it will receive. So, please help us by signing up now and encouraging others to sign up and/or pledge!

It’s a great opportunity for our supporters to do something good for themselves and do something good for our community.

To learn more about the Pound For Pound Challenge, or sign up and pledge your weight loss goals, you can visit the national website at http://pfpchallenge.com or e-mail cchristian@midohiofoodbank.org.

About Mid-Ohio Foodbank

Mid-Ohio Foodbank provides food to hundreds of thousands of hungry Ohioans each year by partnering with more than 530 emergency feeding sites across central and eastern Ohio, including food pantries, soup kitchens, shelters, senior centers, and after-school programs. For nearly 30 years, the Foodbank has been dedicated to feeding hungry people by collecting and distributing food and grocery products, advocating for hunger-relief programs, and collaborating with others who address basic human needs.  Mid-Ohio Foodbank is a member of Feeding America, the nation’s largest domestic hunger-relief charity.

Hope you can make the pledge!   

Have a great and incredibly Strong Week!

Get Strong, Be Strong, Stay Strong!

Jason Yun

Just Checking In

For those of you with healthy New Year’s Resolutions, your first month is over.  So, how you all doing?  Are you noticing that the gym is a little less crowded by now?  I hope you are there to notice!  I hope, too, that you are sticking with your plans for developing and maintaining a healthy lifestyle.  I am up to three friends now who have entered “The Bet” with me (see earlier blog), and another one who is just following along.  All of them have goals to get fit and lose weight, up to 25 pounds.  They have lost between 3 and 5 pounds this month, which is a very good rate for weight loss; slow and steady.  They all have started to incorporate SMALL changes in their fitness and nutrition regiment, trying to develop 1 or 2 new small healthy habits each month.  Here is a summary of how their month has gone:

Michael says:  I lost 3 pounds.  I have been exercising four times a week. Need to focus again this month on portion control and walking away when I am not stuffed.  I am taking my lunch two to three times a week and I am trying to do the 10am and 3pm snack.  The 3 pm healthy snack is incredibly important because that is when my sugar levels and attention span has dropped.  Hey at three pounds per month I will be one slim dude at the Christmas Eve steakathon cookout.

Al says: I lost 4 pounds.  I stuck with my plan throughout the month of exercising 30 minutes, 5 days per week.  My routine is to get up early and be exercising by 5:30 am.  On the nutrition side, I have been fairly good about the mid-morning and mid-afternoon healthy snacks.  The overall impact is that I am eating less at the three main meals and I am not starved before lunch or dinner.  Also,  I have had no interest in sweets, but I still have to pay attention to binging on chips.  (That has only happened when I missed the afternoon snack).  For February, on the nutrition side, I want to decrease the amount of coffee that I consume and drink more water.  On the exercise side, I need to find some stretching exercises to add to my morning routine.   

Jeff says:  I lost roughly 5 pounds.  [Blogger note:  roughly?  Don't you own a scale, Jeff?]  I primarily lost the weight by utilizing better portion control and cutting back on seconds.  When I wanted something sweet in the evening, I switched from pastry (most of the time) to Edy’s frozen fruit bars.  I also increased my intake of fruit [Jeff be careful of too much fruit - sugars and calories].  The goal for February is to incorporate some exercise into my routine.  I am going to start slow as exercise has never been my thing.  I hope by slowly adding routines to my daily schedule, I can make it stick this time.

Darla says:  I lost 3 pounds this month.  In January, I tried to do cardio 3 to 4 days per week, and 2 days of pilates.  I also started to plan my meals better.  For February, I have added two nutrition changes: drinking  more water, taking vitamins.  For fitness, I have added one day of weight training per week.  If I keep to my three pounds per month weight, someday I will wake up happy…maybe, say May 1st.

Those guys did a great job in January, and had some very good ideas that everyone can incorporate into their daily health and fitness habits.  I know they will keep working to make small changes to create good healthy habits.  We will keep tracking them.  If you have some success stories or want to join in this healthy lifestyle challenge, drop me a line.  Now get back in the gym; the crowds are down (as usual).

Successful Aging

On Monday, Andrea and I heard a terrific fitness story on NPR ‘s Morning Edition about the big gains you can achieve in your personal fitness just by walking.  At one point in the story, the reporter used the term “successful aging.”  We both turned to each other and said, “Yes, that is it!  Successful aging.”  Isn’t that what we all strive for, living as healthy as we can for as long as we can?  Successful aging! 

OK, if you’re in your 30s, you probably don’t give a second thought to successful aging.  That’s something old people are concerned with.  Even in your 40s, maybe it’s a fleeting, theoretical thought.  But as you creep into your 50s and 60s, as you feel the inevitable aches and pains that come with strenuous activity (like getting out of bed in the morning), when you notice you’re a step or two slower than you used to be on the basketball court, or maybe you’re dealing with the onset of something more serious, like Type II diabetes or high blood pressure, that’s when you’re likely to start wondering what you need to do to get–and remain–healthy later in life.

The reporter in the NPR story says not to underestimate the power of walking.  (Hey, no kidding!)  Although we generally lose about 1% to 2% of “fitness” each year, it really doesn’t take that much effort to combat that loss–just walking regularly for exercise.  According to a new study of 13,535 women participants, those who started walking in their 50s were 90% more likely to enter their 70s disease free and mentally fit compared to the control group that did not walk regularly.  How compelling are those results?  Now THAT is some successful aging!

It just goes to show you that making small positive changes in your daily fitness routine can have a compounding effect on your health and well-being down the road.  So, what are you waiting for?

Phone a Friend

If you read the last post by my guest blogger and wife, Andrea, you understand why it is so easy for me to be inspired and motivated to live a healthy lifestyle.  Besides being my life partner, Andrea is my fitness partner.  We share this common interest and have common goals.  It makes a huge difference for me.  And, if you asked me what ONE thing I do that keeps me on track with maintaining a healthy lifestyle, I will tell you, unequivocally, that it is having Andrea to share my fitness goals.  Hands down.  Not even close.  I am not sure I could do it without her.  Using sports vernacular, having her in this with me is “the key to the game.”   Because I share this with Andrea, it is easier to drag my lazy butt out of bed around 5am most mornings to workout and it easier to make healthy choices when it comes to nutrition.  It is easier because I know she is out there, too, doing the things she needs to do to keep fit, and I don’t want to let her down.  It is a partnership.

By having a fitness partner or group–whether you join a running/walking group, sign up for a yoga class, or set a regular running date with a friend–it will help you stay more committed to your fitness plan.  Depending on your interests, there are a myriad of partnerships and ways to help you reach your fitness goals.

Here are a some recommendations for keeping motivated and engaged in your fitness plan:

• Join a running or walking club
• Join a marathon training group
• Take an exercise class, like a boot camp, pilates or yoga
• Join an on-line social media group for fitness, such as Daily Mile
• Keep a regular schedule with a friend for running/walking or exercise
• Sign up for a race
• Join the 100 consecutive pushup club (it exists!) or set some other crazy fitness challenge for yourself

I am not saying that you have to get your spouse or significant other to sign on for the same exercise program or nutrition plan.  Andrea and I don’t do that.  She runs; I walk.  She trains for her personal races and has her favorite training routes; I have my own.  She has certain preferences for healthy food; I eat lots of M&Ms.   But, the overarching goal is the same – to achieve and maintain a healthly lifestyle.  We help push each other to make sure we get there.

Now get out there and find your motivation or partner.  You can do it.  And, sorry, Andrea is taken.

You Have It Within You to Be Amazing

Today’s post is by a guest blogger, my lovely wife, Andrea. You can follow her on Twitter @AndreaApplegate.   

At the 2009 Komen Columbus Race for the Cure. Andrea is on the left.

~~~~~~~~~~~~~~~~

Miep Gies (meep geez) died recently. You may not be familiar with her, but under great personal threat from the Nazis, she and her husband hid Anne Frank’s family in the secret annex of the shop where she had worked for many years for Anne’s father, Otto. She was also the person who found and preserved Anne’s diary, ensuring the legacy of an extraordinary girl and giving the world a timeless piece of literature.    

I am fascinated by Gies’ perspective on what motivated her to do what she did. For the rest of her life, Gies rejected that she was a hero and refused to accept that she possessed any particular qualities that made her remarkable. One explanation she gave for her modesty was that she didn’t want others to think it takes some great strength of character to do what she did. She wanted us to understand that ordinary, everyday people can do extraordinary things. She said, “People should never think that you have to be a very special person to help those who need you.”    

In other words, Gies rejected the attitude that some people take on when faced with adversity: they throw their hands in the air and say, Nope, not me. It’s too tough. I don’t want to try. I’m afraid to take a risk. I can’t do it. According to Miep Gies, you can. And you should.  

It’s not unlike the attitude you need to run a marathon. You may know that I ran the Boston Marathon in April 2009. Though it was a tough, tough road, and this was only my second marathon, I ran every step of the way, from Hopkinton to Boylston Street. Normally, to get into this, the granddaddy of all marathons, you must meet a qualifying time. But I secured a spot by raising money for a charity, the Young Survivial Coalition. The YSC provides resources, support and advocacy for young women with breast cancer to ensure that no woman under 40 faces breast cancer alone. I was diagnosed when I was 33-years-old, and subsequently endured countless surgeries, six months of chemotherapy, six weeks of radiation, five years of Tamoxifin, and now five years of another drug. So, getting to Boston was a very long road indeed.    

When people hear I run marathons, or ran Boston, or when those who know my story hear that I ran on behalf of the YSC, they often say, “Wow, you’re amazing.”  It’s not that I don’t appreciate the compliment (I do!), and it’s not that I don’t like to think I am amazing (!), but, really, I’m not. I’m no more amazing than the next guy or girl. I am no more amazing than you.    

Running a marathon is an amazing accomplishment, there’s no doubt about it. The truth is, though, that the hardest part isn’t the 26.2 miles on race day, it’s all the weeks and months and miles that go into training for the event. There are, quite literally, no shortcuts to marathon preparation. You don’t need any special skills or qualities to do a marathon. All you need is commitment, dedication and a good pair of running shoes. Anyone can do it, anyone can run a marathon. In fact, anyone does. I ran Boston along side people who are blind (holding onto a short rope tethered to their guides who were also running), and others with prosthetic legs. And those were just the challenges that I could see. Who knows what personal obstacles people overcame to get to the race that day. Amazing.    

You, too, can do a marathon. Ordinary, everyday people can do it. And become amazing.  But maybe running a marathon is not your thing. I understand. But I know you have a “marathon” in your life: you have some challenge that otherwise overwhelms you, that is daunting, and seems impossible to overcome. But you can do it, you can get it done.   

Maybe your marathon is getting healthy & fit. Just like a marathon, it will require dedication, commitment and perserverence.  It will take time. Weeks, months of making slow, steady changes to your eating habits, building up endurance so you can be healthy & fit for the rest of your life. Just like a marathon, there are no shortcuts. But when you cross the “finish line”–when you realize that, without even trying, you are maintaining a healthy lifestyle–you will enjoy an amazing sense of accomplishment.   

Boston Marathon Finisher

Do you think the blind guy ever thought he’d run the Boston Marathon? Do you think the guy laying in the hospital bed after his leg was amputated ever thought he’d run again, let alone the Boston? I can assure you that, though I’ve always been a runner for fitness, when it was everything I had just to finish a 5K, it never occured to me that I’d ever be fit enough to run 26.2 miles, let alone in Boston.    

Don’t sell yourself short. Don’t avoid risk or shrink from challenge because you’re afraid that you don’t have it within you to do it. Because you do. You have it within you to be amazing.

So…How’s that going for you?

Andrea and I were at the grocery store the other day when we ran into a friend who, right there, in the produce section, bragged about the diet he just started.  New Year, new diet, he proudly proclaimed.  We delighted to hear what crazy-ass approach he was taking to drop unwanted pounds.  We leaned in close as he continued, “It consists of eliminating all refined sugar and bleached flour.  Basically, any kind of white foods.”  Andrea and I gave a single, knowing nod to each other, because we’ve heard it all before.  Then I asked, “How’s that going for you?” “Great!” he said.  “I’m doing it again because, when I did it the last time, it worked, and I lost a ton of weight.”   

Really?  Really Joel?? (That’s his real name.)  Did you listen to what you just said?  You’re doing it again?  Because the last time you did it, it worked so well?  What do you mean, it worked?  And how do you define success?   That you are doing it again because you again have unwanted pounds to lose again indicates that, in fact, the diet did not work.  Just like my poker buddies, Lou, Steve, Mike, and Bob (their real names, too).  They get back on Atkins every year or two because, as they like to remind me, ”Hey, Larry, you can lose a ton of weight.” Really.

This is the part of the blog I like to call “SERIOUSLY…!”

Seriously…!  What is with people and extreme diets where they give up some major food group because, by some twisted logic, they can (and do for awhile) drop “a ton of weight”?  The best I figure, they just cut out a ton of calories in a short period of time. Sure, anyone can lose weight with that strategy.  Andrea and I have one.  It’s the M&M diet. Just eat two fun packs of M&Ms (plain or peanut, doesn’t matter) for breakfast and lunch, and then a sensible meal for dinner.  And in 2 weeks, you’ll probably lose 6 pounds.  Again, anyone will lose weight when they starve their bodies of food, but is it sustainable?  Is it a long-term solution?  Have they changed their approach to food to incorporate healthy eating habits that they can follow for the rest of their lives?  Uh, no.

Hey, I am all for reducing consumption of refined sugars and bleached flour.  Great idea.  But severe restrictions? How healthy can that be?  (I am not a doctor.)  I don’t know anyone who has done an extreme diet who has not eventually packed on most, if not all, of the weight.  Some people end up in worse shape than before they started.  And lots of people find themselves caught in the yo-yo cycle of weight loss/weight gain.  This can’t be healthy, physically or emotionally. 

Quit dieting!  Quit trying to lose weight rapidly. Quit cutting out major food groups, or eating cereal two out of three meals a day, or whatever is the diet of the month.  And don’t set a goal to lose some ridiculous amount of weight in time for this summer’s high school reunion (hmmm…my 35th high school reunion is in June) or by Spring Break vacation with the kids to Florida.  That is setting yourself up for failure.  Again. 

Change your habits.  Eat healthy.  Be fit.  You’ll get to your goal weight and you’ll keep it off for the rest of your life.  It is about sustaining a healthy lifestyle!  

Now, please pass the M&Ms.

It’s Just Arithmetic

Weight loss all comes down to simple arithmetic: addition and subtraction.  I’m sure you’ve heard it before, “Calories in, calories out.”  Or, as I like to say, “Eat less, move more.”  That’s it. That’s all there is to it.  And in your heart of hearts you know it to be true.  Why, then, is it so hard to lose weight, and why is it almost impossible to keep it off ?  After all, if it’s that easy–calories in, calories out–why do we have statistics showing that approximately 67% of adults in this country are overweight, and about 34% are classified as obese?  Staggering.  http://tiny.cc/jwXE0  And, childhood obesity?  Don’t get me started…

To understand what we need to do to get to a healthy body weight, and maintain it for the rest of our lives, let’s explore the calories in/calories out (CI/CO) formula.  First, what is a calorie, anyway?   A calorie is a unit measurement of energy.  Energy comes from the food we eat; it is the fuel source which our bodies consume like an engine to keep us moving.  If there is too much fuel (or too many calories), it accumulates in our body, primarily in the form of fat.  Our change in weight is determined by the number of calories we consume versus the number of calories we burn.  (Certainly, some people have an issue with their metabolism which contributes to their calorie expenditure, but for most, metabolism isn’t an issue and the basic CI/CO formula stands.)  The answer then, simply and elegantly, lies in calorie management.  Let’s break it down.

Once you know two basic facts, the arithmetic of the CI/CO formula is very easy.  First, one pound of body mass is the equivalent of 3,500 calories.  Second, to lose one pound (without surgery!) you have three options:  a. Expend 3,500 more calories of effort over and above your current level of physical activity, b. Consume 3,500 fewer calories of  fuel (aka, food), or c. Do some combination of both.  See, CI/CO.  That’s all there is to it.

Now comes the calorie management plan.  First, determine the total amount of weight you want to–or need to–lose.  Second, figure out how long it’s going to take.  It is important to limit weight loss to an average of 1/2 to 1 pound per week.  If you try to lose too much weight too quickly, not only will likely burn out and quit like most people on a diet (did you see me wince when I typed “diet”?), you risk losing muscle along with the fat.  So, let’s say your goal is to lose 25 pounds, which happens to be the weight loss goals of my buddies’ with whom I have The Bet.  By losing only 1/2 pound per week, it will take a little less than one year (50 weeks) to achieve your goal.  Because 1/2 pound equals 1,750 calories (3,500/2), when you divide it by 7 days, you only have a daily calorie deficit of 250.     

Doesn’t 250 calories sound manageable?  If you run or walk just 2 1/2 miles per day, you have 250 calories knocked out without even changing your eating habits.  How about cutting out a bag of chips and a soda, or the two cookies that you shouldn’t have eaten in the middle of the morning, or that 350 calorie “healthy” bran muffin, or that 400 calorie Starbucks latte?   I have a better idea, maybe try eating slightly smaller portions for dinner?  

By having a REASONABLE weight loss plan, you can make fairly easy choices to achieve the necessary daily calorie deficit, which will make your weight loss goal over a year very attainable, and, better yet, SUSTAINABLE.  Making better choices GRADUALLY over time helps you develop healthy HABITS that become part of your daily ROUTINE.  Rather than chasing a quick-fix weight loss mirage, you now are leading a healthy LIFESTYLE at your goal weight without even trying. 

As with any big endeavor, the key is to break down the effort into manageable components, and give yourself a reasonable timeframe to achieve your goal.  In the end, you will develop the routine and good habits needed to lose and maintain a healthy weight in order to sustain a healthy lifestyle.  Remember my favorite saying, “You didn’t put the weight on in 30 days, so quit trying to take it off in 30 days.”  Tape that to your refrigerator!

I’d like to workout, but…

Runners (and many walkers) are funny creatures.  They collect motivational quotes about running–by runners and non-runners alike–and neatly compile them into books and websites as on-going celebration of their sport.  One such quote, attributed to a runner named Sarah Condor, goes like this: “Remember, the feeling you get from a good run is far better than the feeling you get from sitting around wishing you were running.”

Maybe you’re not at a point in your fitness regime where you miss it when you skip a workout.  Maybe you’re relieved when circumstances prevent you from getting out for a run (or walk, as the case may be).  In fact, maybe you look for any excuse to avoid exercise.  I hear lots of excuses.  There must be a million reasons why people can’t get healthy and fit.  Do any of these sound familiar?

• My child can’t be left alone; I have to care for and/or drive my child to school/practice/scouts
• My schedule is too hectic; I have a big project at work/home/school that prevents me from working out, but once things settle down, I promise I will do it regularly
• I can’t workout in the … humidity/dark/cold/wind/sun/rain
• It is impossible for me to… get up early enough to exercise in the morning/find time over lunch; I’m too busy and/or I get distracted/have no energy after work
• I can’t afford a…  gym membership/treadmill/personal trainer
• I can’t be… outside in the fresh air/inside in the air conditioning
• I don’t like to sweat
• I hate to workout… alone/with a group
• I suffer from… bad knees/arthritis/exercise-induced asthma/migraines/kidney stones/a heart condition
• I’m in retail… (seriously, someone told me that just last week)

I have no doubt that these excuses are real.  Your child is too young to stay home alone.  Your schedule is unbelievably hectic (just like everybody else’s).  Dragging your sorry ass out of bed in the morning is excruciating.  And if your health problems prevent you from exercising, you should see a doctor right away. 

The fact is, this is your reality.  These are the cards that have been dealt you, so deal with them.  It is unrealistic to think you can wait till the day that the stars align and everything in your life is in perfect synchronicity…and then that’s the day you’ll work out.  Because, you know what?  That day will never come.  Ever.  You want to know why?  Because you’ll come up with new excuses, new reasons why it is impossible for you to stick with—or even start to—exercise. 

To become healthy and fit, you need to put aside those excuses—whatever they are—that prevent you from establishing a regular workout routine.  You need to work around them, power through them, walk ‘em off, find solutions.  You need to organize your life so that you can incorporate meaningful exercise into your weekly routine, and stick with it for the rest of your life.  You can do it.  You can figure it out. 

The reality is you’re never going to get healthy and fit otherwise. 

So, let’s adjust Sarah’s quote to make it a little more meaningful to you.  Print this out or write it on a sticky note to keep by your PC, in your wallet, on your refrigerator or in your Day Timer (old school) as motivation:  “Remember: the feeling you get from working out is far better than the feeling you get from sitting around wishing you were healthy and fit.”