Tag: how to lose weight

Commit To Lose the Weight This Time

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The See-Saw

I can remember being four years old and being on a diet. My Mother decided that I was fat, took me to the doctor and asked him what she should do about “this problem”. I still remember the incredulous look on his face. I was not overweight. At the age of four, I weighed forty pounds. That’s the average weight of a four year old. Since I was put on a diet so young, from that time until I came to David’s Way at 61, my life was a constant see-saw up and down the scale. I felt guilt and shame for eating and developed habits that caused me to gain weight until I was fat more than once. At one time I was a size 22. I developed binge and deprivation cycles of weight gain and loss and my whole world centered around food. Nothing worked to keep me at a healthy weight until I made up my mind that a strong, healthy body was the one thing that I wanted. If that’s true, then I have to do everything in my power to create that body. I was developing high blood pressure, depression and anxiety and nothing helped me until I broke the addiction of eating added sugars. David’s Way saved my life and gave me the drive to create the life that I want in a body that serves me well.

 

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That’s Easy for You to Say

No, it’s not. I hear comments all the time like “Oh, Brenda, you don’t understand, you’re skinny!” Well, I’m not skinny. I work out very hard to make sure of that. However, neither am I fat. I have fought the scale my entire life but did not win until I committed for the long-term. That’s the key to weight management, the long-term commitment. We all have weight fluctuations and periods of more or less focus on our goals. The day to day fluctuations don’t matter. It’s the long-term achievement that is important. When you are committed to a goal, you expect good days and bad days. Your commitment is not based on ease of execution. It’s based on the goal. You  have a clear image of your outcome and every decision that you make is made to move you closer to that goal. “Easy” or “Hard” are nonsensical in this context. Every action is merely essential to success regardless of level of difficulty.

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Set Realistic Goals

I can well remember setting myself up for failure by waiting until 2-3 weeks before going to the beach and thinking that I could drop a quick 20 pounds. That’s not going to happen. When we set ourselves up for failure by setting unrealistic goals, we will usually gain weight instead of losing because the stressful situation that we have placed ourselves in causes us to dump cortisol into our bloodstream and stress eat. Not only would I miss my weight goal, I would usually go on vacation bloated, fat and miserable. If you have a goal, go to the Calorie Counter Pro and enter your information for a realistic rate of weight loss. We advise setting your goal at 1 pound per week to be realistic and enable yourself to eat enough to maintain lean muscle mass.

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Clarify Your Motivation

Know why you want to lose weight. Looking great in a bikini is a good reason but vanity may not be a strong enough motivator. Being healthy, decreasing your blood pressure, controlling your blood sugar levels, energy and stamina to sustain you through a long work day and being able to work when others are struggling to live on Social Security are real life goals that will remind you of why you began this journey towards optimum health in the first place.

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If You Buy It, You’ll Bite It!

DON’T BUY FOOD THAT YOU DON’T NEED TO EAT. Don’t even try that line, “It’s for the kids.” The kids don’t need it either and if you take it home, YOU will eat it. Leave the sugar-laden garbage in the grocery store. Load up on lean meat, chicken, turkey, eggs, yogurt, fish (particularly salmon), other seafood, veggies and a little fruit if you like. Complex carbs in beans and oats will fuel your brain well. Look for wholesome snacks that will keep you satisfied and fuel your workouts. Sugar based foods are sources of empty calories that are devoid of nutrition and filled with excess calories that will only add fat to your frame. If you consider yourself even remotely serious about getting healthy, avoid refined sugars.

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Small Changes=Big Results

Remember, good things take time. Make small changes to improve your health and before you know it, you will see results. Stay focused on your goals and take one step at a time. Take pride in every small victory that you achieve. There will be setbacks. You will have days when it’s easy and days when you want to quit, but stay focused on why you started and keep going. Don’t judge yourself too harshly. Negative self-talk will raise your cortisol levels which will make you crave simple carbohydrates including added sugars which will pack on the pounds. Just keep doing your best and “Trust the Process.” (David Yochim)

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“Plan Your Work, Work Your Plan.” (Emmett Roper-Dad)

My Dad always told me to plan ahead. There’s no better time to employ that strategy than when you know that you are going to eat out or travel. Get online and research menus and activity options. You can choose between an unhealthy restaurant and a restaurant where you have some healthy options. When you’re planning your vacation PLEASE don’t do like a woman I once knew and plan it around free food. She was morbidly obese and pre-diabetic and was thrilled at the prospect of being able to binge and gorge for two weeks for free. Use some common sense. Plan an active vacation centered around physical activity like hiking or swimming. Eat in restaurants that serve lean broiled meats and seafood and vegetables. Avoid buffets. They are a recipe for destruction.

Be Accountable

David says that “What gets counted, gets done.” We have a Calorie/Macronutrient Chart that lists the calorie count for hundreds of common foods. Keep track of your calories. You can go to the Calorie Counter Pro to determine how many calories you should eat in a day to lose 1-2 pounds per week, or to maintain your current weight. We strongly suggest losing no more than 1 pound per week. It will be easier and the changes you make are more likely to stick when you lose slowly. You also have more time to adjust your body image. You can read about body image in David’s recent article, Shattered Body Image. Unless you give yourself time to adjust your mind along with your body, your changes are less likely to be permanent.

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EAT BREAKFAST!

If you eat a high protein breakfast you will feel better all day and be less likely to over eat. If you skip breakfast you will get weak and very hungry and be prone to binge on simple carbs. You will feel justified to eat anything that you crave because you feel deprived. Nip that in the bud with good breakfast choices that satisfy and keep you going strong into mid-morning. You will be able to think more clearly and navigate your life to a more healthy advantage. If you don’t like what others have for breakfast, find something that you do like. We have countless recipes here at David’s Way to Health and Fitness that can get your day off on the right foot. Try Low Carb Lemon Blueberry Breakfast Bread  for a true healthy treat that’s sure to please.

It’s been said that the only difference in a winner and a loser is that the winner gets up one more time. I believe that to be true. Go ahead. Get up. I dare you.

 

 

 

 

It’s Fun at 21

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The Common Fallacy

I have always heard “You can get away with that, (being overweight or obese) when you’re young, but you’d better lose that weight before you get older, because it will hurt you then.” I had accepted that as the truth. I was inspired to do some reading on this subject yesterday and the hard science that I uncovered was stunning. Nothing could be farther from the truth.

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Cultural Creation

I remember when obesity was unusual. Once in a while, we might see someone who weighed 300 pounds or more, but it was rare. While there is a large movement for acceptance of obesity as a lifestyle choice, it’s still unhealthy. Regardless of your level of confidence, obesity will still take it’s toll on you in many ways. The list of physical ill effects of carrying too much fat on your frame is endless. The term “medicalizing obesity” is absurd. It is a medical problem. You can read David’s article Medicalizing Obesity to get a better understanding of the effects of obesity on your body. Some people think that if they don’t believe something, it’s not true. That is the untruth. Truth will stand when the world’s on fire. It does not require that you believe it. It just is. If you say that you don’t believe that obesity hurts you, it doesn’t change the fact that it does. The “self-lovely” movement has destroyed the health of thousands. While it builds the self-esteem of some, it is simultaneously destroying their health. I have been obese. I chose a different path. No amount of false ego-boosting could ever build true confidence. True confidence comes from putting in the work to be the best that you can be. With the ever loosening standards of health, morality, beauty and good taste, a wave of obesity related health problems has pounded the youth of America. Health problems that once plagued only the elderly are now common among the very young. Type 2 diabetes, high blood pressure and gall bladder and liver disease run rampant in our young adults with fatty liver disease becoming commonplace. Fatty liver disease leads to cirrhosis of the liver and death is the only outcome without a liver transplant. All too often, death is the result in people who have lived half of their lives or less. We have allowed a culture of immediate gratification, on all fronts, to kill our children and grandchildren.  The idea that we should be able to live anyway that we like has carried over into the world of health with young people making statements like “I enjoy my UNHEALTHY lifestyle.” and “I don’t do healthy.” Seriously? I suppose that if you don’t “Do Healthy” then you are “Doing UNHEALTHY” whether you intend to or not. You will not be neutral. You will be either healthy or unhealthy and in almost every case that decision is made consciously with every bite that you put into your mouth.

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The Science

According to a 2014 paper in The Journals of Gerontology, a STRONGER association between obesity and various serious health problems exists in the YOUNG (18-40 years) than in the old (65-75) and very old. (1) In a paper published by the U.S. government, the statement is made that “the effect of obesity on mortality is about twice as strong for persons younger than 50 years of age.” (2) While these papers do discuss the effects of obesity in various age groups, it is clear that young people are at a greater risk. We have all heard of the young person who “suddenly dropped dead”. I am guessing that while the death was sudden, the lifestyle that may have contributed to this early demise was not. Quite often, the same personality traits that contribute to an individual being overweight or obese will cause other addictive behaviors. This is a deadly combination. I know of obese young women who died from a combination of drugs and alcohol. With or without these additional addictive behaviors, the fact still remains that obesity in youth appears to be more dangerous than in middle life (40-65) or later. This flies in the face of what most people believe to be true. You are NOT healthy or safe if you are obese at any age, especially if you are in the 18-40 year range. Your youth will not protect you and may possibly increase your chances of death from obesity related medical conditions.

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Ways to Win This War

In a lot of the World, especially the U.S., it seems like there is a war being waged against humans and especially the young. The enemies are: marketing, availability, peer pressure and the all too common fat acceptance movement. You have to chose whether you will win or lose this war. Winning means a lifetime of good health and longevity, full of activity and energy. Losing means sickness, immobility and death. The decision is yours alone. The war will be decided by the daily choices that you make about nutrition. Exercise is wonderful. I spend many hours working out every week, but as David says, “You can’t outrun a bad diet.”

1-Stop drinking your calories in sugar-laden sweetened beverages. You might read Meigan Loses 50 Pounds! Meigan is a young woman who just turned 21, who has followed David’s Way for about 6 months and lost 50 pounds. The first step in her progress was to stop drinking sugar-sweetened tea. Abandoning sweet tea made it easier to give up other foods with added sugar.

2-Quit eating added sugar altogether. You can read https://davidsway.blog/2020/03/28/junkies-addicted-to-that-sugar/ for some of David’s wisdom on this subject.

3- Get Active! With your doctor’s permission and advice, find a way to get some exercise. You will burn a few extra calories, increase your lean muscle mass and speed up your progress with exercise suited to your needs.

4-Make your calories count! Avoid foods devoid of nutrition. Choose whole foods and avoid processed foods that don’t stave hunger off very long.

5-Count your calories! You can go to the Calorie Counter Pro to determine how many calories that you need to lose, or gain, 1-2 pounds per week or to maintain your current weight.

6-Avoid fad diets. You can read How Long Will It Take to Lose Weight? for information about the problems with fast weight loss.

7-DON’T SKIP MEALS!!! You will get ravenous and eat everything in sight and feel justified doing it…BAD IDEA!

8-Stay Hydrated. Read David’s article How Much Water Do I Need? for good tips on the importance of hydration.

9-Reduce Stress. At David’s Way we teach “Make Your World Small”-(David Yochim) Stress can change your hormone levels and cause hunger and cravings. It increases cortisol production which promotes belly fat. Find a way to stress less.

10-Set realistic goals. When we first begin a weight loss program, we always want to “get there” in a hurry. The main reason for that is so we can go back to our old ways of eating, and living, which will cause the weight to come right back. Set your goal to be a lifetime of healthy choices that will get you to your optimum goal of being the best that you can be for the rest of your life. If you begin to practice good self-care now, that may be a very long time.

(1)https://academic.oup.com/biomedgerontology/article/69/1/87/546788

(2)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3375953/

 

 

How to Achieve Your Goals

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Born a Health Freak

As far back as I can remember, I have wanted to be healthy. At the age of 4 years, my doctor diagnosed me as anemic and told my Mother to feed me spinach and liver. At that time, in the deep, country hills of Alabama where I grew up, almost nobody ate spinach. It didn’t grow well here due to high temperatures and if it hadn’t been for the cartoon character, “Popeye”, it would have seemed like science fiction. My Mother bought Del Monte Canned Spinich and I learned to eat it, gagging after each bite until I didn’t. I had occasionally eaten liver but again, I didn’t like it. I ate it anyway and my anemia cleared up. I seemed to have been born with a desire to be healthy. I had been sick a lot as a young child and when I figured out that I could do something to possibly prevent sickness, I felt like there was no choice. I mean, why would we choose sickness, right?

Convoluted Journey

Although I had always wanted to be healthy, I also wanted chocolate, and as I grew up, rich desserts and all manner of “good food” called my name. I fell into the living to eat mentality more than once and ballooned to a size 22. Still, the absolute knowledge that this was within my control, would always pull me back before I developed any significant health problems. We have a responsibility to ourselves and those who we love and care for, to be the best that we can be. Even Hippocrates stated that “The function of protecting and developing health must rank even above that of restoring it when it is impaired.” In other words, it’s better to get and stay healthy than to get sick and then try to fix it. At 63, I lift heavy, work full-time as a nurse and care for a special needs family member. Staying healthy pays off in real cash and quality time on this Earth. I have learned some things along the way.

Killers

Tobacco use is the single most avoidable cause of disease, disability and death in the U.S. Alcohol use, lack of physical activity and poor dietary habits finish rounding that list as the four most modifiable health behaviors that are killing people daily. How can you stick your head in the sand, expect others to pick up your broken pieces and go on about your toxic, merry way? The ball is in your court.

1-Make a new plan with long and short-term goals. Say “I want to avoid eating sugar.” (Or whatever you choose) as a short-term goal and then set a long-term goal of weighing in at a good, healthy weight for you or improving your lab results.

2-Write these goals down and look at them often. Keep them in the forefront of your mind.

3-Make small changes to begin and allow them to build into larger changes. Start tracking every bite that goes into your mouth, become accountable and then gradually use that tracking to make broad, sweeping changes in your food intake. If the way that you are eating now got you unhealthy then you have to change to be healthy.

4-Let the small changes become natural before you make new ones. Build on each small change and rebuild your life.

5-Associate with people who support your health initiative and avoid those who don’t.

6-If you like technology then use it to stay informed and learn about health. Follow us here at David’s Way. We have over 800 articles and recipes here that are all devoted to good health, all free. Take advantage. Read David’s article “Fitness Triad” to discover the basic components of a good, healthy fitness program. Always consult your physician before beginning any weight loss or fitness program.

Super-Sonic World

In this drive-thru, instant world that we live in, people have become accustomed to the dark. Many assume that they cannot change because they try if for an afternoon, crave cake and quit trying. They assume that it’s “easier” for some of us. I can assure you that it is not. I know all about baking a cake, eating it and making another one so that no one would know that I ate the first one. Having healthy habits is no easier for those who have them than they are for those who don’t. It takes time and a bit of suffering to keep practicing the healthy habits over and over until they are your default. In the process of change, there will be blood, sweat and tears…but…it’s worth it. No one has ever been more addicted to sweets than either me or David. We changed our lives. You can too. You have to make a decision and then work at it. In time, some aspects of your program will get a bit easier, but you will always have to exercise control. Begin by deciding today that you want to be healthy. The rest is history. Make it a sweet story of victory, hard fought and won with relish. You will love the results!