MyWeightLossForLife.com

Archive for April, 2007

The article is an interesting discussion of how farm subsidies contribute to the cheapness of processed foods, which encourages poorer people to buy more of those and fewer more expensive, less processed foods. This explains a phenomenon in the U.S. in which poorer people tend to have the highest rates of obesity.

I was interested by another aspect of the article though, something mentioned only briefly. The most processed, and most calorie-dense foods are in the center aisles of the supermarket. The less processed and lower-calorie foods tend to be on the outer edges of the supermarket. Where I shop fits the descriptiong: Fruits and vegetables up front, meats up the sides, milk and dairy in the back.

So, if you want to choose healthier foods, start shopping at the outer edges of the supermarket, right? Of course, that may be more expensive than what you’re currently buying. I’ve found ways to stretch our grocery bill though that may help.

1. Look for meats that are on sale. You can often find really good buys, but you’ll need to use or freeze the meat right away.
2. If fresh fruits and vegetables spoil too quickly for you, try frozen or even canned. Canned are cheaper than frozen, and you can sometimes find sales where they’re very cheap.
3. Buy store brands. In most cases, the quality is just as good, but the price is usually lower.
4. Shop around for some items. For example, milk in my area can vary from about 2.09 to 3.99 per gallon, depending on the store and brand. It’s worth it to stock up on the cheaper variety, even if it means stopping at a different store to do so.
5. Nothing, absolutely nothing, will help you save money like shopping from a list. Plan your menus for the week (breakfast, lunch and dinner), and put together a shopping list from that. You’ll buy only what you need, AND you’ll save by avoiding unnecessary trips to the store.
6. Waste less. I know we tend to throw away more leftovers than we should. Instead of that, use your dinner leftovers to pack lunch for the next day. You’ll save money and avoid fast food.

I hope these tips are helpful!

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How are you doing with the habits we’ve tried out? Have you been able to stick with any of them?

Here’s how I’m doing….

I’m still doing pretty well with skipping seconds. I probably eat a second helping no more than once a week, if that. I’m really pleased about that.

I don’t head for junk food in the afternoons at work. I used to be in the habit of getting something from the vending machine, and I’ve stopped doing that. However, I’m still likely to munch on junk food in the evenings, even though I don’t do that as often as I used to.

I need to work on eating more fruits and vegetables, and on drinking more water, but I’m concentrating on the positive changes I have made! I believe focusing on what you have accomplished is important to staying motivated, so tell me what positive changes you’ve made in the comments.

How did it go last week? I packed three days of five, so that’s not too bad, considering I usually pack 0 days! One thing I noticed was that on the days I packed, I really missed getting out of the office, so I need to work on that. I think if I can find some way to get out of the office for a while AND pack, then I’ll be in good shape.

For this week, let’s try drinking our water. A while back, we substituted water for a sugary drink, but this time, let’s try to drink several glasses of water a day. Different sites suggest different amounts, but I believe in moderation! There’s no need to drink lots and lots of water, just sip on it instead of whatever you usually drink during the day.

Substituting water for the soda, juice, coffee or tea you usually drink will help you cut calories this week. Also, water is good for your skin and hair, so drink up!

I think I’ve said before that I weigh practically daily, against the advice of many diets. Lately, I’ve been weighing about every other day, but I find that if I wait and weigh only weekly, I can gain several pounds before I realize my weight is on an upward swing.

I’ve decided, however, to start posting how I’m doing on the blog weekly, and I invite everyone else to do the same. Post your loss (or gain, ugh!) here. I’ve lost two pounds this week.

How is everyone else doing?

This is an interesting study. First off, it does tell you things you already know, if you’ve been on diets before. First, the vast majority of people don’t keep off the weight they lose long term and even gain back more weight sometimes. Second, more exercise correlates with more weight loss.

What I found surprising was the statement that many people were better off not dieting at all, when compared with people who did diet. They often gained less weight, and didn’t have to endure the strain of losing and regaining weight.

I don’t think anyone is suggesting that you go out and have a milkshake and double-cheeseburger to celebrate the death of the diet. However, I think it is a good idea to eat and exercise in moderation. Make healthier choices and do things to take care of yourself, in general.

I was on a weight loss forum run by a popular diet site about a year ago (I won’t say which one), and it was amazing how intense some of the women were. I remember several in the group I was a member of exercising two or three hours every day! While their determination was admirable, I have to wonder how healthy that can be. Even worse, what happens when you stop the intense exercise? I’d think your body would “bounce back” by gaining weight, but who can keep up that exercise schedule for long?

I’ve been guilty of doing some of the same things, only in my case it’s ultra-restrictive diets that make me drop the weight. Later, when I can take it no longer, I begin to eat normally (or overeat, since I feel so deprived), and the weight comes back, and then some. That’s why my goal is to make small changes that I can stick with that will make me healthier in the long run.

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I’ve been thinking a lot about what makes us fat, and what makes us STAY fat, and here’s one of my theories.

We stay fat because we’re so used to thinking of ourselves as fat. I know I do. I think of myself as fat, as needing to lose weight. So, I’m fat, and I need to lose weight. Needing to lose weight is as much a part of my identity as having brown hair, being a woman or being short is. It’s part of who I am.

How in the world can we change that? As long as I think about myself as a fat person, I’ll think, act, and EAT, like that in all likelihood. So, step one is to start thinking like a thin person. Begin to act like a thin person. How do you do that?

1. Thin people don’t obsess over every bite. They don’t count calories, weigh food, etc.
2. Thin people don’t eat when they’re not hungry.
3. Thin people don’t overeat. They quite when they’re no longer hungry, not when they’re full. Big difference!
4. For thin people. food is food, not comfort, not entertainment. Just food.

Think about these. If you can start to think about yourself as thin, then you can start to ACT thin, and then you can start to see some changes.

Someone brings in a huge birthday cake, or maybe there are donuts by the coffee pot. A coworker wanders by with homemade fudge.

How do you resist all the treats that you’re tempted with each day?

It’s not easy, and you won’t always be able to resist. First off, don’t beat yourself up when you do reach for something. You ate something you didn’t intend to, but making yourself feel bad about it won’t help. In fact, the worse you feel about yourself, the more likely you are to reach for yet ANOTHER treat to make yourself feel better. Can anyone deny reaching for chocolate to self-medicate?

Take a minute and think about the treat. Imagine how it tastes. Now, imagine how you’ll feel AFTER you’ve eaten it. You might feel guilty about it, or disappointed that you ate it. Maybe the sugar will make you sluggish for the afternoon, or the salty snacks will cause you to feel bloated. Now, think about how you’ll feel if you say no to the treat. You’ll feel proud of yourself. You’ll avoid the guilt of eating something you didn’t really want to eat.

Finally, ask yourself, is the pleasure of eating it worth how you’ll feel afterward? This trick often helps me avoid the afternoon munchies.

You’ve probably heard it over and over, but packing your lunch can help you save calories. I know my typical bought lunch is a hamburger, fried chicken bites, or hotdog. I may have some fruit or yogurt, but I may also have some fries. Not great.

Leftovers are a good choice, but not always available or convenient. I try to keep a microwave container of soup in my office for lunch “emergencies.” It’s healthy, and if I grab something like fruit or a small salad, it makes a healthy lunch. Frozen dinners are also a good choice. Okay, they have too much sodium and preservatives, but they beat the heck out of a burger and fries.

If you must eat out, then try to limit yourself to healthier choices when you can. Subs, grilled chicken, roast beef can all be good choices. Just watch out for the cheese and sauces, which can add lots and lots of calories.

So, let’s try packing lunch Monday through Friday, or whatever your work week is.

First off, I want to apologize for being gone so long. As often happens, life gets hectic and some things fall by the wayside. Unfortunately, this was one of them. You can expect me to get back to a relatively regular posting schedule of a few times per week.

Any topics you’d like me to cover or talk about?