Weight Loss Resources

Well, back to the drawing board. I have gone to the library and picked up some books including Jillian Michaels' "Unlimited."; "The Depression Cure"; "Procrastination: Why you do it. What to do about it now." I also purchased Marianne Williamson's "A course in Weight Loss". I am very interested in giving myself all the assistance and help that I can. Weight loss is not an easy thing for me. Weight does not seem to just fall off my body without a significant amount of mindfulness and intentful living. What I mean by that is that I must set my intent for how I want my days to go including the healthy habits that produce weight loss and make weight loss tolerable. Losing weight hurts. It does not feel good. One of the few trainers that is honest and upfront about this truth is Leigh Peele of "The Fat Loss Troubleshoot." Exercise does not make you lose weight. It does make losing weight easier by improving your insulin resistance and burning some extra calories. That does not mean that all of a sudden you can forget to journal your eats, weigh your food (forget measurements, Leigh goes into the frankly useless measuring cups/spoons here in this You tube video.") Jillian also lays down the law about 'doing the work' in her book Unlimited .

The take away message (which is not nearly as fattening as take away curry.) is that success in all things takes what Sandra Ahten calls a top down and bottom up approach. What she means by that is that it takes both the head and the heart to be on board along with the practicalities of planning to bring the feet through exercise and the stomach through diet all together to produce our desired outcome, whatever that might be. Sandra also talks about using what she calls a wrap, a weekly review and planning session where you examine your upcoming days and plan accordingly. This last part and approach is what got me started on this journey. I started 80 pounds heavier, lost that 80, put on 11, and now I'm working on losing 50.

For me that includes doing a certain amount of work on myself. Learning to set aside fears is not simple or easy. Letting go of anxiety can be a scary thing to do. I do recommend trying and using Renee Stephens free podcasts (especially episodes 1-18) to help with that transition. Just trying to rip a behavior pattern out of ourselves in a judgemental rather than loving manner does not seem to produce lasting change. However, just working on those aspects of ourselves using Renee's method can produce lasting change without the requirement for self hate and or flogging. I don't completely subscribe to the 'eat when hungry' method because I find that I don't eat enough or I eat too much.

It does seem like a big commitment. I do workout most mornings. I do make my own eats a lot of the time. I do like to make portion size baggies of weighed carb rich foods. I don't eat foods on my 'do not eat' list unless I want to put on weight. I do keep a food journal. I do read books about releasing my inner demons. But, even if I didn't have a weight issue, I would still need to release that garbage so the truth is my weight helped point me in the right direction. I do use meditations and yoga to relieve stress. But, even if I wasn't heavy I would do that anyway. I want to lose the weight so that I can run easily. If I were easily slender I would do that anyway. So, the truth is, that there is only a few tweeks that I put in place to help with what Sandra Ahten calls "AIM" which is accountability, information, and motivation. I use my journal to give me information and accountability. I weigh my body on a digital scale to help with information, motivation, and accountability. I weigh my food for information. I use the exercises both physical and mental to help me cope with the discomforts of weight loss. I take a multivitamin and I choose to eat fiber rich fruits/vegetables. I also eat only grass fed beef for the omega 3s. I only have organic dairy products so that I can avoid the less than stellar lipid profile in average dairy products. These things all add up to a more successful weight loss plan and a more tolerable one.

Its true, I could skip the cardiovascular workouts. But, my insulin resistance would worsen, my fitness level would dive, and my depression level would get worse. I could skip my yoga. I would no longer benefit from relaxing my vagus nerve. I would no longer stimulate that fat burning or relieve the pain from muscles staying in a contraction and causing back trouble. I could eat all low quality food and skip fiber. I could choose to be constipated, sure, I could do that. I could bring my progress to a halt all the while telling myself that I was trying. I could do that.

But, why? Why, when cardio makes it easier, when yoga makes it easier, when AM workouts are easier, and a fiber and protein rich diet makes it easier? Why make it harder when it doesn't have to be? Why not get it done so that I can then enjoy the fruits of my labor? Why not enjoy being 15 pounds lighter and embracing my feet feeling good? Why not embrace being able to wear my smaller clothing instead of buying new? Why not embrace feeling good, having lots of energy because I literally set down a 50 pound weight. Go pick up a single 10 pound bag of flour and try to run a lap and tell me that 5 of those doesn't weigh you down.

I want to be that nimble runner with boundless energy. I want to be flexible so that I can embrace the yoga poses in new way. I want to be easily employed because being heavy dramatically reduces your ability to get work.

I'm not saying its without work. Jillian says that you must do the work. Cathe Friedrich says, "Work, work!" Sandra Ahten says WRAP. Renee Stephens says to release the urges and desires to engage in behavior that doesn't make use feel good anymore. Dr. Oz says that its your belly fat that gives you high cholesterol. So, it seems to me that in order to avoid a heart attack, depression, insulin resistance (and thereby diabetes.) that I just need to do these relatively simple things that I would mostly do even if I were slender. I might not weigh my eats if I were slender. But, hey, just how hard is it to let the little scale tare out the dish and weigh it? Is it really that hard? Or is it that I have a little part of myself that is trying to avoid annihilation (fat cells, your days are numbered.) or am I looking for some other satisfaction through food or being fat that really can't be fulfilled through food and is toxic through fat?

The Two Gomers Sub Five Strive

Hello everybody, I just want to take a moment to comment on the less than satisfactory (to them) performance on this last marathon that the Gomers ran recently. They had a mixed experience including good miles and some very difficult miles. There were hills designed for Sisyphus and there was heat and humidity. All of those things in conjunction with a couple of injuries conspired against them. Their time was not anywhere near their goal of sub five.

However, they did make a PR of 8 minutes faster than their last marathon. I really do believe that was an accomplishment that they have every reason to be proud of. Life and races can be unexpectedly hard. In a race where no one met their goals, the Gomers actually improved over last year's performance!!! This is time to celebrate. I truly hope that the Gomers choose to train for their next marathon and that they don't give up the sport. If they stick to the right shoes, select a course that is not known for horrendous hills, and select a fall marathon, they will have a much better experience. The Gomers have proven, time and time again, that they are capable, disciplined, and tougher than they look. They can do this. They can continue to improve. They might need more than a 20 week training program; maybe the training season needs to be closer to 24 weeks. I know that it takes me longer to feel truly prepared for a major challenge.

The Gomers have the sub five marathon in them. They need a break to do some cross training and to heal. After that, if they come back at it, they will find that they are that much stronger because of this challenge. Their next victory will be that much sweeter because of this experience.

The core successors

The core lifestyle modifications that seem to work the best for weight loss, at least for me, are:

1. Plenty of yoga: This lowers your cortisol levels and thereby improves insulin resistance and depending on the practice, will stimulate thyroid.

2. Whole foods: avoid weird things that don't look like food. Correlate how food makes you feel, not just in the 7 minutes it takes to eat your meal, but afterwards, does it spike your sugar? does it make you feel good?

3. Reasonable levels of cardiovascular exercise: some helps with metabolism, insulin receptors, and depression. But, it does not make up for junk food.

4. Be kind to yourself. Don't beat yourself up for being human and eating something that makes you feel poorly. This is not a time to raise your own cortisol levels by berating yourself. Its much more effective to reprogram yourself to handle the situation differently in the future. And, don't expect yourself to be perfect the first time, every body requires practice before they play Carnegie Hall.

More, more, more

It would appear that I am guilty of not eating enough. Leigh Peel's diet ebook set my needs to be about 2200 per day and with a deficit at about 1800. Matt Stone over at 180 deg. is always railing against a diet with a deficit. He focuses very much on eating more, rather than less. Back when I was successful in losing the weight, I was eating pretty much as much as I could and skipping dinners every other day. Then, I went through a period of eating exactly the right amount for a weight loss, I did not gain or lose a single pound. I did that for four months. I was hungry and cold the whole time. So, I decided this year (Jan) to start cycling my carbs/cal again. I haven't really lost much. Its almost June. Gah! Ok. So, I bought Leigh's book last week and I have been reading Matt Stone's blog. They seem diametrically opposed, like thumbs on opposite hands. I have been doing a double low calorie day since the beginning of the year on Sat/Sun. I'm just not as focused as sometimes. I feel stuck, like I'm my own fluffy road bump. So, last week I started eating a little more, more carbs (some fruit, Matt seems to think its ok.) and a little more starch (controlled servings of cheerios.) I don't know that I'm any thinner, I'm retaining some water. I am still skipping dinner every other day. I felt like I was in ketosis last night. I'm focusing on home made meals with a variety of foods. The only processed food I'm having at all is an occasional Joe Joe, which is like an oreo from Trader Joe's post cardio workout. I'm resting well. I am having some dairy, I get some organic milk on my cereal and some days I have whole milk yogurt (plain, with some dried cranberries.) I did have a few rice crackers the other day. Thats where the water is from, cause of all the sodium.

I'm under some stress. I am putting together some new materials for my business. I'm emotionally invested in that. I'm dealing with it by writing out to do lists, practicing yoga, and talking with friends.

I seem to recall that the way I lost weight in the past was to eat a tremendous amount of food, exercise at high intensity, jog/walking, for at least 45-60 min. on an empty stomach and then practice yoga several times a week (lots of rapid breath.) That stopped working for a while when I was ill. Now, after having done that repair to my metabolism last fall, I was hoping that the cycles would work again. But, I'm wondering if I just wasn't eating enough and if I was doing enough of the cardio and the yoga. My rotation seems reasonable. What I don't have (and won't until the business thing is ironed out.) is a Polar that works anymore. I love my Garmin, but it doesn't have the same features as my old Polar. I miss my Polar. A lot.

So, as far as I can tell (just recapping) I need more fats, more vegetables, more healthy protein, more cardio and more yoga. I'm not doing much strength training. Leigh recommends the circuits. I might add one back into the mix. I just didn't feel like I needed more muscle.

So, that rotation would look like this:

Sunday: Rest

Monday: Walk/Run/Walk + short yoga

Tuesday: Steady State Step

Wednesday: Kick Box DVD + short yoga

Thursday:Rest

Friday:Walk/Run/Walk + short yoga

Saturday: Circuit

Dagoba New Moon Chocolate

I'm enjoying a very dark square of chocolate with my breakfast. Chocolate is supposed to be really good for you. I prefer very dark chocolate. This one has a faint taste of chocolate liquer. I don't think any one would eat more than a couple of bites because it is very intense. The best way to eat it is to just let it melt on your tongue. Its not a cheap bar of chocolate, but it is a good bar of chocolate.

I wonder why they named it Dagoba? That seems reminiscent of Star Wars. Do they license that from George Lucas?

I give it 4/5 oven mitts. The after taste is a little strong. The coco is very dark.

Mrs. May's Naturals are soo Good!

I just had a small package of the Pumpkin Crunch, and they are so very tasty. They are little clusters of pumpkin seeds, sesame seeds, and a little sweetness from rice malt and cane sugar. They are an easy way to get some extra calories without getting overly full. The little bag I purchased has two servings at 164 calories each, thats 328 per bag. They also have 8 grams of carbohydrate per serving (due to the rice malt/cane sugar.) and 1 g of fiber, bringing them to a net of 7 grams of carbohydrate or 14 per little bag. They also pack a walloping 18 grams of protein! Thats a really good thing. These would be perfect on a hike where you don't want something heavy to carry. They are also gluten free!! According to the package they are Kosher, wheat free, dairy free, vegan and contain no cholesterol.

These get 5/5 oven mitts.

Leigh Peele

I hope I spelled her name right. Leigh is a diet guru. She has a book and website devoted to the subject. She focuses on diet and exercise. I have purchased a copy of her ebook, The Diet Troubleshoot. I am going to give it a go. The difference for me, is that I am allowing myself some fruit and starch. She recommends a little more carbohydrate than what I normally eat. I had been on a low carb diet for a long time and when I was on induction, I actually gained weight and my body temperature took a dive. After that experience, I increased my carbohydrate intake to 45-60 grams per day. That has been fine. However, I really like having some fruit, it satisfies my soul, steel cut oatmeal does too. Leigh has a wonderful quiz that helps you figure out exactly how many calories are required for you in a day. My number was higher than I was allowing myself to eat. I seem to have underestimated what I needed. Last fall, I did a four month experiment where I weighed/measured all my eats and did everything by the book. I counted my calories. I calculated how much I burned in my workouts with my heart rate monitor. I always aimed for a deficit of 500 calories per day. I neither gained nor lost a single pound. Needless to say, I was bummed because I was actually hungry the whole time. And, my body temperature went down and so did my energy level.

So. I decided at the beginning of this year to increase my workout intensity and to go back to calorie cycling. I haven't really gained or lost from that either. Bummer, right?

Well. Back to the drawing board. Into the fray, once more.

Leigh has come to the same conclusion that I have, which is that workouts don't make you thin. She doesn't recommend high impact while you are trying to lose the weight. I wonder if she counts jogging? I don't know. I like to jog. It really helps with my lower body area.

Matt Stone says "Duck Fiets". Yeah. I say Duck Fiets too. My Fall 2010 experiment did not work. So, I am going to try Leigh's program. Its fairly simple. Moderate calorie deficit. Moderate carbohydrate intake. Keep the protein up. Use fat to slow stomach emptying and to keep your blood sugar even. She is all about staying honest with yourself about what you actually ate. In order to keep myself from dropping too low on the calories, I will embellish my meals with coconut oil. It stokes the metabolism.

So, how does this all break down? Well, for me it looks like this:

PreWO snack: 1/2 c. steel cut oats,

PostWO: 1 c. of berries, 1 c. of melon, 3 oz. of protein or 3 eggs, 2 tbsp. coconut oil, 1 c. raw spinach

Lunch: 1 apple, 1 c. raw cabbage, 2 c. mixed greens, 3 oz. protein, 2 tbsp coconut oil,

Snack: Banana and peanut butter or cream cheese

(This would only be eaten 3x/week on higher calorie days).

Dinner: 1c. cooked napa cabbage, 1 c. broccoli, 3 oz. protein, 1 tbsp. olive oil

Aim:

Lower calorie days: 1576 calories.

High calorie days: 2100 calories.

As for my rotation, well, I'm going to focus on LSB workouts. I'm also going to make a point of getting my yoga most days of the week. Here is my workout breakdown (which must stay fluid to accommodate a varying work schedule.)

Sunday: AM: Cathe Friedrich Steady State Step workout (Like Cardio Hits)

PM: Yoga Today with Sarah Kline

Monday: Long Run, 60 min. no walking

PM: Yoga Class with Gary Bromley

Tuesday: rest

Wednesday: Run/Walk/Run 3 min. jog, 1 min. walk 60 min.

Thursday: Cathe Friedrich MMA workout

PM: Shiva Rae Yoga

Friday: Fun Run! Run to peak, then walk it down. + Desi Yoga Solar

PM: Desi Yoga Lunar

Saturday: Rest

I will start this program next week.