I’ve watched many a TED presentation; Jamie Oliver’s is one of my favorites. His wish? Teach every child about food to help fight obesity and the premature death of millions. Noble, right, fantastic.
A few steps backward, a few steps forward. The last two weeks have been pretty much a wash – but I’m glad that I’m back on track and headed in the right direction – down.
This week I weighed in, again, at 200lbs. The same as I did on January 18th. So I’ve lost the 2 pounds that I had gained. However, this week is Super Bowl week (and my favorite team the Pittsburgh Steelers are in it). So while my expectations for weight loss this week are low my motivation is high to have a good week (besides Sunday). I’m also traveling to Florida for MagicRuby but I’m a veteran of traveling while on a diet and should do just fine.
Oh, and just for posterity I’m not doing very well on the exercise front at all. I have all of these aspirations to be doing more in that area and I’m simply not. I have a few excuses like time and weather but really, when it comes down to it, I just need to find the motivation to start – as that is the hardest part.
This week I rested on my laurels just a bit. I didn’t work out a single time (other than my weekly basketball routine) and I even drank a few beers. I think I have a fairly good excuse about the beer though – I went to the Eagles vs. Packers playoff game.
However, that is no excuse for not working out. So, with me being a little more lax on the number of calories I took in, drinking a few beers, and burning a lot less calories – I ended up only losing 1 pound this week. I now weigh in at 204lbs.
I’m not completely upset. A loss is a loss. But I really didn’t want to have “a bad week” on this round of the diet but here it is. I hope this is my worst week as I want to make up for this past week during this next one. My goal remains 3lbs. per week and, on average, I’m still above that at just above 4+lbs. per week so far. But that could quickly fade away.
So, no more resting. I’m planning to have my best week of exercise yet and plan on being down 3lbs. next week. Maybe I’ll even get to 200? We’ll see.
My exercise routine was very thin this week. I need to make it a goal to do something active for at least 30 minutes every single day. I can’t always count on the weather cooperating, especially in the winter, with me wanting to get outside. The only exercise I got this week was 1 session of basketball and 1 session of P90X. My goal for this week is to fill in the gaps of my week with a little something active each day.
I’ve lost 2lbs. this week which means I now weigh 208lbs. I’m happy with this number. I’m not happy I missed my goal but last week I said I wanted to be 207 and I’m 208 – no reason to cry over a pound or to get discouraged. Instead, I’ll make a plan of attack for this week to reach my goal of losing 3.3lbs per week.
You see, each pound I lose represents about 3,500 calories burned or simply not consumed during the course of the week. That is, if my metabolism is working correctly. Right now my body is reacting to the fact that I’m eating less and on a schedule. When my weight began to drop my body through up an alarm tell it to store some fat because obviously food isn’t coming by as easily as it had before. So, my metabolism is slower this week than it was last week (in theory I’m no doctor).
So what is my plan? Besides the 30 minutes (at least) per day of something active I need to jump start my metabolism again. For the first few weeks on this diet I’ve been eating at a regular schedule – 8am, 12pm, and 5pm. This week I’m going to double the amount of times I eat (but eat only small amounts). This will make my body think that I have a ready supply of food and that there is no need to store fat. I hope.
A few other tactics that I’m going to try is to increase my water intake. By drinking the right amount of water every day you actually burn more calories. I think it has something to do with your cells being able to take in energy and getting rid of energy easier if they have the right amount of water. Also, getting enough sleep can help you to lose weight. My sleep schedule this week wasn’t great. I’m going to see if I can get 8hrs. a night this week.
With all of these small adjustments combined: eat more often but the same number of calories, do something active for at least 30 minutes per day, drink the right amount of water, and get a good night’s rest – I know I’ll meet or beat my goal for next week. That is, to be at 205lbs.
I can’t believe that week one is already over and that I’m already doing the second weigh in. I don’t know if it is because I’ve done this before or just that this week was a particularly busy one – but time sure does fly.
The results for this week are very, very good. The first pounds of any diet are the “easiest” to lose – in my experience. It isn’t that it is easy to turn away temptations of food and beer the entire week, or the temptation to sit back on the couch and snack, or to just continually raid the fridge from the time I get up until I go to sleep. However, the first week is generally always a decent amount of weight loss. In 2006 I lost 7 pounds in the first week. So, how much did I lose this time?
I’m happy to report that I’ve lost 10 pounds in the first week on The Diet. I now weigh exactly 210lbs. This is extremely motivating but also I take this weigh in with a small grain of salt. Weight fluctuates and the first week is always a good week if you do well on your diet – so I expect next week’s weigh in to not be nearly as dramatic.
My goal for this week is to be down 3.3lbs or to weigh in at 207 pounds next week. During this first week I did very little exercise (2 sessions of playing basketball and one 3-mile walk in the freezing cold with Eliza). I’m going to try to work out at least 3 times this week, in addition to my normal basketball schedule, and to jog at least 3 miles. I’ll try to bring all of these numbers up each week going forward.
How does this week’s weight loss work into my goal? My goal was to lose 40 pounds in 12 weeks. This week I had the goal of only losing 3.3lbs (which is a good, solid week of weight loss on any diet) but I’ve managed to drop 10lbs. Since it took me 16 weeks to lose 40 pounds the last time I dieted I figure I just dropped 2 weeks off of that number in the first week. So, I’m on track to beat the 16 weeks. Can I make 12?
I know, hate is a strong word, but think about this for a moment (especially you new runners). Our entire lives we focus on self-preservation. From an early age we’re told “Don’t touch that, its hot.” or “Don’t jump off of that, it is too high.” And, obviously, this is good advice. It saves us from harm. However, when it comes to running, or any form of exercise, you have to deal with a certain measure of pain in order to get stronger. You have to go against that feeling of self-preservation.
In other words, you have to cause yourself pain before you get healthier, stronger, faster.
I was thinking about this as I was dealing with soreness during some recent runs. As I was running I thought how odd it was that I had to put myself through pain in order to get healthier. You have to push through pain to force your muscles to heal stronger.
Friend and fellow Viddler team member Jeff Johns, who has run the New York Marathon, has an interesting approach to hills which I think is a great example of dealing with pain to get stronger. He says “I go as fast as I can and slow down on the downhill. I love hills, they present a challenge and the faster I run up them the better I feel. No matter what mile the hill comes at, I run as fast as I can up it.”
This may seem insane, Jeff says he likes the dentist too so maybe he is, but think about how our body is made. Our body is made to adjust and fit our lifestyle (within reason). For example, if you’ve never done 50 pushups in a row you’ll find it is pretty hard. However, you’ll also find that after trying to do 50 pushups in a row for a little while – you’ll be able to do them with little problem in a short amount of time. Running is no exception. That very first mile seems impossible and you may actually feel like you’re going do pass out. But, try it again two days later and you’ll be wondering what all the fuss was about. Within 1 day your body adjusts to running and is actually ready to run a bit further than the first time. Within two or three weeks you’ll be running longer distances than you ever thought possible.
This ability to adjust extends beyond pushups and running. Our metabolism also adjusts to fit our life style. Eat smaller meals more often and your metabolism sores and fat drops. Eat bigger meals less often and your body stores fat for the period of time between meals. Your body tries to do exactly what you ask it to do and then sets itself up better for the next time you ask for the same thing.
The point is, your body adjusts and very quickly.
When you’re running, even for the very first time, think of the pain as a sure sign that your body is working hard to adjust to what you are asking it to do. Obviously you want to be conscience of any injuries you could cause – and your body will tell you very quickly if you’ve injured yourself – but in general a little pain goes a long way. Waking up sore in the morning? That is your body healing itself not just back to what it was but better than it was the day before.
Within 4 runs my body is no longer sore and I’m back up to 6 mile runs at a time without thinking about it. It may take you a few more than that, and that is ok, but remember that when you feel pain you have to learn to hate yourself a bit. Push yourself through that pain knowing that tomorrow that pain will not be there and you’ll be able to do more than you did today. If you push yourself until you feel sore every time you run or exercise you will see dramatic progress.
Now, if you’ll excuse me – I have to go hurt myself. A little.
If I were to graph my week of activity it’d look something like the silhouette of a camel standing in the sunset. The beginning of the week started out great with a really great basketball session on Monday and Wednesday and we finished off the week strong with some basketball on Sunday evening. In between those times, however, I didn’t get the chance to jog at all.
I know, I play basketball a lot. But it is the sport that I could play every single day and not tire of it.
I had one ‘bad day’ on Saturday (for reasons I’ll leave out for now, but suffice to say the day consisted of not very good food, although it tasted great, and a lot of couch time). I’m going to try to avoid this type of day this week.
This morning I weighed in at 194.something pounds. My scale consists of a rotating dial with small numbers that are hard to read from 6′ 1″ above it. That is a loss of 2 pounds for this week. I’m feeling very good, fitting into clothes better, and ready to have an active summer. This brings me down 13 pounds in 1 month and 1 week. I’m looking forward to shedding this last 7 pounds, to beat Pat, before mid-May.
A bad start to the week and a strong finish resulted in me not losing a single pound this week on the diet. I didn’t hide this fact either. On Tuesday I let my competition know that his chance was now.
I hope he took it.
This week I’m going to try very hard to make the entire week one of a balanced diet. It seems that each week I’ve either done well at the beginning of the week and struggled toward the end, or vice-versa. I’m hoping to buck that trend this week.
Just to be clear, I’m still 196 pounds for a loss and gain of 0 pounds. I fully attribute this to eating too much. I didn’t eat anything I’d be ashamed to admit. I didn’t drink much of any alcohol (a glass or two of wine for the entire week). I didn’t snack. I didn’t eat very late. So I just ate too much and maintained my weight. Not the worst thing in the world.
Looking forward to owning it this week though. My goal is to lose three pounds.
Well, I’ve got good news and bad news. Which would you like to hear first? Ok, I’ll give you the bad news first. The bad news is that I didn’t have a great weekend insofar as the amount of food I ate. I didn’t eat anything bad. Just a little too much. (What can I say, I love food.)
This adversely affected my weigh in. The good news is that I had a really great week and so did many people on The Diet this week. I played basketball once, ran three times (all very good runs) and generally ate very well and stayed away from junk food of any sort.
Since I had to head to Viddler HQ yesterday I forgot to weigh in. Today I weighed in at 196 lbs. for a loss of three pounds this week. I’m very satisfied with this number although I know it could have been a little better if I didn’t overeat two meals on the weekend. This brings me to 11 pounds lost in three weeks. A great accomplishment to be sure.
My goals for this week, which I wrote about last week, were to watch my carbs more. I didn’t do this again. Maybe I just don’t have it in me to really watch the specifics of what I eat. This week my goal remains simple: lose two more pounds. I’m also going to do a little more to build some muscle this week instead of just running. Lets see how it all pans out.
Congratulations to everyone that lost weight this week. Lets keep it going!
As most of you know I have struggled with my weight ever since reaching adulthood. The reasons for my weight gain are vast but one of the more significant reasons is the fact that I work at a desk all day. That is, I sit all day. Even though I play basketball, try to jog when the weather is good, and am generally active when the opportunity is there to be so – I still sit all day. I eat break, and lunch, sitting at a desk.
Here are a few videos that I have seen on Viddler recently to help those of us that work at an office, or at least at our desks, and would like to do something to help ourselves during the day.
The office workout
[viddler id-b277403b h-278 w-420]
Jennifer DiDonato, whom I interviewed on the Viddler blog several months ago about her Brides Made Fit show, has an excellent episode of Made Fit TV that relates to this very problem. The office workout, as she calls it, involves a few exercises that you can do without leaving your desk and – even better – without the need of special equipment.
Fat loss tips with Marc Lebert
[viddler id-16fb622b h-360 w-420]
Even though Viddler Adam Toohey calls this a Fat Loss Tips video I think these are more just great exercises you can do with or without The Equalizer. I use chairs to do these exercises (until I can afford an Equalizer because I think it looks like a really simple and great piece of workout equipment).
However, Marc makes a great point in the video that I think many people are really, really confused about that try to lose weight. Eating. Your metabolism is the #1 weapon against weight gain and your #1 solution for losing weight. It is, in a sense, the silver bullet for dieters. Anything you can do to restore your metabolism and to keep your metabolism working at a high rate will both help you lose weight and help you keep it off. (More on this in a future post.)
So there are two quick videos that I think will help all of you office workers. Like me.
We’re back to this? Â Back to the diet? Â Yes. We are.
I know what you might be thinking, especially if you follow me on Twitter. Â How can he play so much basketball and still need to get back on his diet? Â It is because I like food and booze too much. Â It isn’t due to lack of exercise really, because I get a fair amount of that considering that my day job is in front of a computer.
Today I weighed in at 207 pounds. Â My goal for next week is 205. Â Pretty simple.
I’m going to be trying to achieve this goal by watching what I eat, cutting down on alcohol consumption to only 2 ounces (or a beer and a glass of wine) per week, and keeping my same routine for sports and exercise.
I did, in fact, weigh myself on time this week – I just haven’t been able to find the time to write it up! This week I was within .3 pounds of my last weigh in so, I suppose I wasn’t overly excited to let you all know about it.
When I’m away from home and unable to retain my focus on my food intake, I definitely suffer. Pizza, hoagies, greasy things, beer, etc. are the norm when I’m away from home so I really need to start keeping myself in check when I’m away (which is more and more frequent sadly).
I’ll be away this weekend so I’m hoping to do better this week than last and get back on track on Monday. Oh, and I haven’t played basketball in far too long!
As I was approaching the scale this morning I was a little scared at what I might see. Although I did fairly good this week (side note: I did a few MealToday videos so you can see what I ate at least 2 of the days for lunch) yesterday was our 8th wedding anniversary and I pretty much ate whatever I wanted to.
This week I weighed in at 193 pounds which means I’m on track for my goal that I set last week.
My goals for this week are to hit at least 191 by getting out to exercise more this week than I have in previous weeks. I should be able to visit the gym tonight, basketball should also be possible tomorrow and perhaps Friday.
This weekend I’ll be in Philadelphia (on Saturday only) for Viddler’s MealToday contest – so I’m hoping to get outdoors on Sunday for frisbee or something.
A note to James Mathias: You and I have been part of this “diet thing” since the very beginning and you have been a major inspiration on myself and many of the dieters that have been on this journey with us. I wanted to reply to a comment you left on my MealToday where you said: “No worries bro, I got the hint, I’ll back off. Just leave you with this thought. You cannot have your cake and eat it too. I think you know what I mean. Sorry for bugging you in any case.”. I strongly believe you take me far too seriously. I think if you watch the video again you will hear sarcasm in my voice. I have always, and will continue, to value your input on my dieting habits as I know that you have far more knowledge than I in the areas of food and health in general. Please, please, please, never stop trying to help me succeed! Sorry if I came across as though I didn’t want you to call me out and help keep me on track.
Side note about eating healthy: I don’t know if I will ever, ever be able to live up to “eating healthy”. I try. But frankly I believe that there is a balance between being a food nazi and simply trying to change your diet and exercising more. I take the simple, fun approach to my health which is to try to keep my calories in check (while still eating what I enjoy) and being active. I do not believe I’d ever enjoy life living to the strictest of food rules. I realize there is great value in eating the best of foods with no preservatives, the best ingredients, etc. etc. – I’m just not that guy. If it means that my life is shortened by 2-months because I like Perkin’s Peanut Butter Silk Pie than by golly I think it is worth the sacrifice.
Thanks James – keep bugging me!
That’s it from me… see you next week (I like these much looser weigh in posts).
Five weeks ago, when I weighed in at 191.2 pounds, I said “Time for a shift back to doing well with regards to food and hopefully I can get back to my normal exercise routine very soon. My goal for next week is to be down 2 pounds.”. The goal came and went and due to relative inactivity I’ve gained even more weight.
Sometime last week we’ve finally made final preparations for our upcoming vacation and, as these types of things always seem to do, this spurred me to hop back up on the horse.
My weigh in today does not reflect my exact weight currently. It reflects my weight when I weighed in at the time I decided to start dieting again and when I set my new goal.
I weighed in at 196 pounds the other day. I’m certain my weight gain has more to do with me simply not keeping track of it than anything else at this point. I’ve proven my abilities to lose and maintain as long as I continue to monitor my weight. So that is what I am going to try to do – continuously weigh in.
My goal is to weigh in at 185 pounds on September 18th. Four Tuesdays from today. Eleven pounds in a single month is not out of the realm of possibility, especially considering I’ve already lost a little weight over the weekend.
This morning I awoke to seeing this comment on my week fifty nine weigh in:
“SoÃ¢â‚¬Â¦ ItÃ¢â‚¬â„¢s 5 weeks later, Mr. Ã¢â‚¬Å“IÃ¢â‚¬â„¢m a bad, bad dieter!Ã¢â‚¬Â (Ã¢â‚¬ÂHello, Pot.Ã¢â‚¬Â Ã¢â‚¬Å“Hi, Kettle.Ã¢â‚¬Â) HowÃ¢â‚¬â„¢s the diet going? I lost 2.6 pounds over the last week, since I finally decided to get serious about it after a string of bad weeks. How about you?” commented – Wally Hartshorn
This is exactly the type of “calling out” I need from all of you. Probably just as much as you need the very same from me! So lets try to keep better tabs on each other again. It worked for us before and it can help us all again (including me).
Thanks for calling me out Wally. Congratulations on losing a few pounds last week. Let’s chat again next Tuesday to check in on each other.
The last time I weighed in, nearly a month ago, I weighed in at around 187 pounds. I’ve gained nearly 4 pounds since that time and I now weigh 191.2 pounds.
Here is where my excuses come flying in. I rolled my ankle really, really badly a few weeks ago and it is actually still pretty tender. This, in part, is why I haven’t played basketball in a few weeks for any extended period of time, I haven’t ran, and I haven’t been to the gym. I’m bad. I know.
The worst part about the entire thing, is that I haven’t changed my diet. I know better. I know that when my exercise schedule gets put aside that I need to change my eating habits. But I didn’t. So here I am, slowly gaining weight.
Time for a shift back to doing well with regards to food and hopefully I can get back to my normal exercise routine very soon. My goal for next week is to be down 2 pounds.
Lately I’ve been lax in my workouts. This is in part due to the fact that my schedule is not lining up with Chris Fehnel‘s schedule and so I haven’t been regularly hitting the gym nor running (though I have managed to play some frisbee and basketball).
I believe it is time to quit making excuses about scheduling problems and start doing things on my own. I’m going to start running, by myself, starting tomorrow. As for the gym I’ll have to create my own schedule (most likely Tuesday, Wednesday, and Friday). I’d love to go in the mornings but that just doesn’t seem possible – I am not a morning workout person.
This week I weighed in within a few ounces of last week’s weigh in. Which is fine because I fully expect to be around 185 pounds for the rest of my life – so being 187 works just as well.
I hope everyone else had a great week on their diets.
Thanks to all who encouraged me after gaining a few pounds last week. It means a lot.
This week I lost 2.6 pounds and weighed in at 187.4 pounds. I’m very happy with these results considering the weekend of eating rather heartily. Although I was able to play a little frisbee and play some basketball I really need to get my workout and exercise routine back on track for this week.
Yea, this weigh in is short and sweet. Hope everyone had a good week!
If I have a bad week on the diet it is usually caused by one of the following two things. First, I may have skipped my running, sports, or working out at the gym sometime during the week. Or, second, I may not have eaten well during the week.
Usually if I do not eat well my exercise routine makes up for it. As I’ve seen in previous weigh ins I won’t normally gain even though I decided to eat a bunch of food. However, when I don’t workout and I eat like crap – this generally leads to me gaining a few pounds. A no-brainer, I know.
So this week I’m up 5 pounds from last week, weighing in at 190.00 pounds. At first I was mad, almost disgusted, with myself. But, after waiting a day I see my levels are already beginning to balance out and it is nothing to get mad about since as long as I focus on getting my diet and exercise back on track – I’ll be just fine in a few days.
Ebbs and flows happen on diets and usually they can be calculated, but even when they can’t, I’ve learned to keep my head up and focus on the next goal. Keep moving forward.
Here’s to a great weigh in this coming Tuesday. Oh, and it will be the start of WWDC so there will be two reasons to be excited!