MyWeightLossForLife.com

Extended Hiatus

webmaster — Wed, 10 Mar 2010 01:53:47 +0000

In case you couldn’t already tell, I’m putting this blog on extended, maybe permanent, hiatus.

I’m finding myself dreading writing for the blog more and more, and that’s not why I decided to write it in the first place. If I feel like it’s something I want to do again, then it’s always here waiting. Otherwise, there won’t be any more posts.

Thanks to everyone who has hung around, read, and commented. My email still works, so feel free to keep in touch with me that way. You can also follow me on twitter or stumbleupon.

Take care!

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How to lose weight, with no dieting

webmaster — Sun, 22 Nov 2009 01:53:55 +0000

Steve, in my comments to this post, asked what kind of diet I was on. So, I thought it would be a good time to spell out what I’ve done and what has been working for me.

First off, I’m not saying that what I’ve done will necessarily work for everyone. It won’t. I think it’s important to take the time and think about your lifestyle, try different things, and find out what’s going to work for you too. It may be very different than what works for me, or for anyone else.

Here are some things that have been working for me, and why I think they’re working.

Think healthy

I’ve begun thinking more about whether I’m healthy and less about the weight. Paradoxically, that has helped me to lose weight.

I’m ashamed to admit that in the past I’ve tried some really awful things to lose weight. I’ve gone on diets that I knew were unhealthy, thinking that it would be all right to do that for a while if they helped me lose weight. You know what? Even if I did lose a little weight, I couldn’t stick with it very long. When I went off those diets, the weight came right back.

Now, I’m focusing on eating healthy, lots of fruits and vegetables, light on meat, very little junk. That has helped me to feel better, more energetic, and to lose weight. Regardless of what you try for weight loss, I can’t emphasize enough the importance of being sure it’s healthy.

You should also talk to your doctor about diet changes, how many calories are appropriate for you, and whether any of your health conditions require you to make specific changes to your diet. Many doctors won’t open up a conversation about weight and nutrition with you until you make the first move.

To help judge whether you’re on the right track, ask yourself these questions. If the answer is no to any of them, you need to rethink your weight loss plan.

Would my doctor approve what I’m doing?
Would it be safe to eat this way long-term?
Could I eat this way for the rest of my life?

Weigh Daily

I know this goes against what most diets recommend, but it has been an important change for me. Weighing every day allows me to be aware of any trends in my weight and make changes to what I’m doing before things get out of hand. For example, if I gain weight for two or three days in a row, then I know to be more careful and tweak my diet a bit. If I were weighing once a week like many recommend, then I might gain several pounds before I know that something is not going well.

What I don’t mean here is being hyper-vigilant about your weight. If you see you’ve gained half a pound, that’s not the time to panic. Fluctuations in weight are normal, and day to day changes aren’t anything to be concerned about. What I watch for are upward trends, like gaining three days in a row. That tells me to pay more attention to what I’m doing.

It’s o.k. to be hungry

This is another one that flies in the face of all the diet ads. When everything is telling you that you can lose weight and never be hungry, it can be hard to stick with a diet that makes you hungry!

This is one that I really had to think about. If you’re used to eating enough to gain weight, or to maintain your too-high weight, then doesn’t it make sense that eating less will cause you to feel hungry?

I’m not saying to starve yourself. Remember the first principle of doing what’s healthy at all times! It’s perfectiy all right to feel hungry between meals; it’s not all right to skip meals or starve yourself to lose weight.

Don’t eat between meals

I know the current weight loss science recommends five or six smaller meals a day. That may work for many people, but it doesn’t work for me. The fact is, I simply eat too much at each of those “smaller” meals to lose weight.

Instead, I do the traditional three meals a day, no snacks. That seems to work better for me.

No seconds helpings

This, combined with common sense portion control, has really helped me to control the amount I eat. If you’re used to seconds, then this may be a tough one to do. I’d suggest starting out allowing yourself a second-helping of the lowest calorie food on the plate, which is probably the vegetables.

(You DO have vegetables on your plate, right?!)

After a while, you’ll get used to one helping of everything.

Divide and conquer

Now, let’s think about what’s on your plate. I’ve really been working on eating more fruits and vegetables and less meat. I try to make each meal about 2/3 vegetables and fruit, leaving the other 1/3 for meat and grains.

I don’t count potatoes as a vegetable! They’re simply too starchy and too high in calories. I count those as grains instead.

As for grains, I eat whole grains, not white. So, that means no white bread, white rice or white pasta. I eat the whole grain versions of those. If you’re not used to it, it might be difficult, but I honestly like them better. I don’t think the plain white versions have any taste at all.

Nothing is forbidden

I eat anything I want, and that has also been a huge factor in my success. Here again, I have to emphasize the difference between what I do and what many diets promise.

I eat any THING I want. I do not eat any AMOUNT I want. Many diets promise that you can lose weight while continuing to eat anything, when what they are implying is that you can eat whatever you want, in whatever amounts you want. That’s not true, and anyone willing to admit it knows that it defies common sense.

I’m the type of person who wants whatever is forbidden. If you told me I couldn’t have a bowl of brussel sprouts, that’s what I’d instantly develop a craving for. So, eliminating a food from my diet is a great way to make me eat more of it. This one is largely a psychological trick for me. Since I know I can have what I want, if I really have a craving for it, I’m able to better resist it.

So, those are the big changes I’ve made. Again, they may not work for you or fit in with your lifestyle or health goals. If you’re also looking to lose weight, then I’d encourage you to make healthy changes to your eating and be willing to try different things until you find what works for you. See a doctor, so you know if there’s anything special about your situation that would change your diet.

I can’t say it enough; your first concern should be eating healthy and being healthy. That’s more important than anything, including losing weight!

10 Ways to Lose 10 Pounds Are you trying to lose five or ten pounds? Going...

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Update

webmaster — Sun, 08 Nov 2009 01:02:25 +0000

Wow, where to begin.

We found out a little over a month ago that my mom needed surgery. What we thought were gall bladder problems turned out to be a tumor. Of course, I’ve spent a lot of time worrying. Her surgery was last week, and she did terrific. I’m exhausted, but happy that it’s over for her.

I’m also up against a December deadline to (finally!!) finish my grad degree in computer science. Yep, it’s been a while, I’ve change instructors, changed plans, etc., but it looks like it’s going to happen. I have a lot of work to do in the next six weeks though.

Now, to add to my list of things to handle, I think I’m getting sick. My fever is 99.3 tonight, my throat is sore and I have a headache. Wonderful!

I’m trying to get caught up on twitter, stumbleupon, facebook, etc. tonight. I may not be as active onlne for the next month or so, but I won’t be totally off either. Wish me luck!

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Addition to sidebar

webmaster — Mon, 21 Sep 2009 23:40:43 +0000

I’ve added a “weigh in” section to the sidebar.

I’ve avoided tracking my weight here in the past because, well, it’s a private thing. But I got to thinking, if I’m writing about losing weight, it only makes sense to track my weight too. No, I’m not ready to list my actual weight. That’s too much to ask!

The weight loss you see is counting from June 1. I’ll update it every week or so as it changes.

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Foods to Eat, Foods to Avoid

Jo — Tue, 18 Aug 2009 20:54:01 +0000

I found an interesting article over at the People’s Chemist about how certain foods (and additives) can make you eat more. It’s well worth checking out, and it definitely makes me want to check my food labels more carefully.

It also made me think about paying more attention to what I eat, how much, and when. Let me explain.

Fat free

In the article, Shane discusses how many people get tricked into thinking that fat free is good for you, when in fact that’s not really the case. Here’s an example from my own experience.

A friend of mine used to watch her fat intake religiously. This was several years ago, when it was common to read that fat, and only fat, can turn in to fat on your body. The idea was that you could eat as much as you wanted as long as it was fat free, and you’d magically not gain weight. You’d even lose weight.

I know it sounds silly now, but people believed it. She used to bring an entire bag of fat free fig newtons to work for breakfast, and eat the whole thing. And she wondered why she couldn’t lose weight.

She fell victim to what happens to a lot of people who eat any kind of “diet” food. Knowing that it’s lower calorie, lower fat, lower sugar, etc. often just encourages us to eat more of it. We feel that it doesn’t quite count so much, so it’s o.k. to have one more.

So, the best solution may be to eat “real” foods and watch your portion sizes.

However, I realize that may not always be possible. Take my husband for example. He’s diabetic, so sugar and real sweeteners are a no-no for him. He uses splenda, and when he eats desserts, they’re splenda sweetened. For him, that’s a better option that sugar. Of course, he still has to watch his portion sizes very closely!

Things to avoid

The article linked above lists some foods to avoid, like MSG and high fructose corn syrup. Here are a few others.

Desserts. Most are loaded in calories, fat and sugar. Save these for a special occasion and substitute fruit instead.
Fast food. It’s tough to find something healthy at a drive through, no surprise there. Pack lunch instead. If you don’t have time or like doing that, try a “real” restaurant where you can get a vegetable lunch, fish, etc.
Most things that come in a box, can or bag. A boxed dinner is loaded in preservatives. Ditto for instant mix dishes. Buy yourself a crock pot and cook it yourself.

Again, common sense rules. Try to eat as much real, whole, fresh foods as possible. Avoid additives, processed foods, etc. If it comes from a box, you can’t recognize it, or it lasts darn near forever, you probably shouldn’t be eating it!

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You don’t need willpower

Jo — Tue, 11 Aug 2009 00:20:10 +0000

WebMD had an interesting article a couple days ago, Why Willpower Often Fails.

The gist of the article is this, we often over-estimate the strength of our willpower. And those who are the most confident of their ability to resist temptation are the ones who fail the most, and the worst.

If you’ve ever been on a diet, no one has to tell you that temptation often wins out over willpower. If it didn’t you wouldn’t need to keep dieting, would you? There are some things you can do to give yourself a better chance of succeeding.

Admit that there will be temptation, and accept that it may be hard to resist. Those who were most humble about their willpower were the ones most likely to succeed in resisting, according to the article.
Avoid situations where you’ll be tempted, as much as possible. Think of times when you usually “blow it” and try to do something different to help you resist. Television time is a tough one for me, so I try to keep busy knitting, writing, cleaning house, etc. If I just sit and watch television, I can eat hundreds of calories before I even realize it.
Build good habits. We’re creatures of habit. Often we do things without thinking, so it’s only smart to take advantage of that. When was the last time you ate a whole tub of popcorn at the movies before you realized it? Or maybe you ordered dessert before you remembered you were on a diet? Work on replacing those bad habits with good ones, and you’ll find yourself doing healthy things automatically instead.

So, the next time you’re faced with a situation that might cause you to fall off the wagon, take some time to build up your defenses before-hand.

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10 Ways to Lose 10 Pounds

webmaster — Thu, 02 Jul 2009 01:32:51 +0000

Are you trying to lose five or ten pounds? Going on a strict diet and starting a rigorous exercise program may not be the best way to accomplish your weight loss goals. Instead, focus on doing healthy things that you can stick with long-term. You’ll feel better, stay with your weight loss program longer, and get better results overall.

Stop drinking sugary soda

A 16 ounce cola has around 190 calories. That’s 190 calories of sugar, which for many people, will only make you hungrier an hour or two later. If you want to lose weight more easily, this is a simple change.

Can’t stand diet soda? Switch to water instead. It’s even better, and you’ll avoid the artificial sweeteners.

Skip after dinner snacks

If you’re trying to lose weight, snacking in front of the television in the evenings can be a real diet breaker. One ounce of chips has around 150 calories, and lets face it, who can eat only one ounce? That’s a REALLY small serving, and I know that I don’t stick to that when snacking.

Try doing something with your hands while watching television to prevent snacking. Even better, get up and DO something instead of watching t.v.!

Get a little exercise

You don’t have to hit the gym for hours every week in order to lose ten pounds, or any amount of weight. Rather than make drastic lifestyle changes you’re not likely to keep up, try making smaller changes instead. Take the dog for a walk, wear a pedometer, mow the grass yourself instead of hiring someone to do it.

Skip dessert

Desserts can be loaded in extra calories. Try having a special dessert only once or twice a week instead of something sweet daily. A nice dessert at your favorite restaurant will be more enjoyable than a handful of cookies you eat in front of the t.v. As an added bonus, you won’t have the leftovers at home to tempt you.

Say no to second helpings

This is an easy way to lose a few pounds. Eat whatever you want, in your normal serving sizes. By not going back for seconds, you’ll cut your calories without feeling deprived. Take the leftovers for lunch and save money and calories by avoiding the fast food drive through.

Beware of Salads

What? Salads can be a great addition to your diet. They’re nutritious and low calorie, and they can certainly help in your weight loss efforts. However, if you’re topping your salad with diced eggs, shredded cheese, full-calorie dressing, beans, etc., you can be adding hundreds of calories to it that you don’t intend. That salad can end up with as many calories as a burger and fries!

Manage Stress

Stress makes many of us eat more than we should; I know it has that effect on me. Work on dealing with your stress before it contributes to a weight problem. If you’re trying to lose weight, try doing an activity you enjoy that helps you wind down and deal with the stress of your day.

Find Hidden Calories

A tablespoon of mayonnaise has 100 calories. A typical sandwich might have one or two tablespoons on it. Honey mustard has almost 50 calories per ounce. A baked potato is a good choice for lunch, until you add hundreds of calories in butter and sour cream. Adding cream to soups drastically increases their calorie count. Examine the recipes for what you’re eating and cut the extra calories that don’t contribute much to the dish’s flavor.

Be careful in restaurants

If you’re trying to lose weight, eating out can be very problematic. Portion sizes are large, and having a wide selection of food in front of you is tempting. Try ordering your meal instead of eating off the buffet. Most people will eat more from a buffet than they intend to. Order an appetizer instead of an entree, or split an entree with someone. Try drinking water or unsweet tea instead of soda.

Stop obsessing

Paradoxically, being hyper-focused on your weight is one of the worst thing you can do for your weight loss efforts. Instead, focus on eating healthy food, getting some exercise, and taking care of yourself overall. Doing those things and making simple, gradual changes will help you take off that ten pounds!

***

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Seven Sites to boost your Weight Loss and Fitness Motivation

Jo — Fri, 19 Jun 2009 00:47:56 +0000

If you’re like me, and you’ve been feeling a tad under-motivated lately, then here are some sites that can help you get back on track.

101 thoughts on losing 100 pounds
Lots and lots of great tips. Some are common sense, but others were surprising and insightful.

What Sugar does to your Brain
High sugar diets are just not good for you!

Blood Sugar 101
A lot of people don’t understand what diabetes is or how it works. Sadly, that applies to a lot of diabetics as well! This site has some great information.

10 Tips for Safe Outdoor Exercise
Great tips for summer exercisers.

Decade by Decade Guide to Exercise
Tips for exercising, whether you’re in your 20’s, 30’s, 40’s or beyond.

Avoid these 7 Danger Foods…
The focus is on avoiding the freshman 15, but this advice applies to anyone.

Top 10 Ways to Stay Energized
Lots of tips for keeping your energy levels high. Not strictly a diet- or fitness-related post, but useful nonetheless.

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Exercise Update

Jo — Wed, 27 May 2009 02:19:29 +0000

O.K., so this isn’t going so well.

I made it for about a week. We did some work over the weekend, and I spent a couple hours pulling up old carpet. That’s definitely exercise, but it also made me really sore and tired. I didn’t exercise for a couple of days, and I fell out of the rhythm of it.

Now, I’m coming down with a cold, so I doubt I’ll get back on track for a few days. It just goes to show how difficult changing your lifestyle can be! I never said I thought I’d have an easy time of it.

After I’m feeling better, I’m going to try to come up with some other method to motivate myself. Ideas?

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Health Tips Blog Carnival

Jo — Fri, 15 May 2009 00:51:24 +0000

Thanks to everyone who submitted an article. I enjoyed reading these and putting the post together. I was also pleasantly surprised at the number of participants. Many thanks. and enjoy!

Robert Galway presents More Fitness Tips posted at Robs Sports and Fitness Blog.

Robert Galway presents More Fitness Tips posted at Robs Sports and Fitness.

MedanKu presents Quan Spa @ JW Marriott posted at Medan City Guide.

Jim DeSantis presents How To Investigate Health Insurance Providers posted at On Line Tribune Health Blog.

Eric White presents Why not Treat yourself to some spar time? posted at Skin Care Tips and Treats.

Eric White presents Skin Care – Things to avoid at all costs posted at Skin Care Tips and Treats.

Sara Mayes presents BV Treatment Guide posted at BV Treatment & Cures.

David Miller presents Software to send you to sleep posted at New Software.

Meaghan Montrose presents Dealing with ADHD: Treatment | posted at TutorFi.com.

Melanie presents How to Get Rid of Skin tags posted at How to Get Rid Of.

Tom Parker presents Catch some Z?s zzzzzzzzzzzzzzzz posted at Stop Snoring Tonite Blog.

Elliott Hairston presents The Best Tips to Curing Toe Nail Fungus posted at ZetaClear Toe Nail Fungus Cure.