Right Tools for the Right Job

Hi All,

I took about a week or two off of work to spend time at home with my family, and get caught up on all those tasks that I didn’t take care of during the summer.

It was great to get my hands dirty.

I was going to put up some shelving in the garage, so we could get some items off of the floor and away from possible pests which may find their way into the garage (there are a lot of fields and such where we live).  So I got to work.

I had some older brackets and screws — albeit not the correct ones.

I couldn’t find my drill, so I figured a screw driver of the approx. size would work.

Didn’t have the right size of brackets, but I’d make what I have work correctly.

Can you guess what happened?  Nothing.  Nothing worked.  Using a screw drive to make some holes in the wall resulted in walls with holes in them.  The shelf wasn’t stable because the brackets were not the right size.

Regardless of what you’re trying to do — put up shelves, change the oil in the car, or LOSE WEIGHT – you need the right tools for the job.

I quickly learned that I can’t put up a shelf that I expect to be sturdy if I don’t use the right tools for the job.

Losing weight is identical.  How can you lose weight, or gain the motivation to lose weight if you set yourself up to fail before you even start?!

Let me explain, using my own story.

When I was determined to lose weight, I prepared myself:

1. Mentally.  I decided that this was something I was going to do.  It was in my heart and soul.  I believed in it fully and I was determined to make it work.  This wasn’t a thought process that I decided in 5 minutes or as a New Years resolution.  I was determined to lose the weight.
2. Action Plan.  Once I was prepared mentally, I went to work on my action plan.  What would I do to lose weight?  Exercise?  Diet?  Of course, I had to do both — but I wanted to plan.  You must know that “those without a plan, plan to fail” — right?
3. Right tools.  I spent a little money to get the tools that I needed.  I invested in a good recipie book that had foods that I’d eat.  I also spent a lot of time on the Internet gathering recipies and other health related information, such as types of exercises, food plans, exercise plans.  I bought a journal, nothing fancy.  The journal was to record my day — my feelings, what I ate, how much I exercised.  I could look at this on a daily basis to see what I’d done right — and MORE importantly what I did WRONG.  Then I could modify my behaviors so that the next day, I avoid the WRONGS and stuck to the RIGHTS.  I also bought a PEDOMETER.  This really, really helped me walk 10,000 steps per day.
4. Goals.  I set realistic goals.  Do you know what SMART goals are?  They are Specific, Measurable, Attainable, Realistic, and Time Sensitive:

   SPECIFIC – I wish to lose 8 – 10 lbs per month, and over the course of the year I want to up to 100lbs.
   MEASURABLE – I will weight my self on a weekly basis to ensure I am on track.  Also at the end of the year I will be able to measure the amount of weight lost.
   ATTAINABLE – It is easy to lose 1-2lbs per week; or 8-10lbs per month.  It’s HARD to lose 100lbs < I hope you recognize this statement, as I'm sure we've ALL made it at one time or another.
   REALISTIC – Is your weight loss goal realistic?  IF your goal is “LOSE 100 lbs in 3 months” – that’s not very realistic.  But loosing 8-10lbs per month is realistic, AND attainable!
   TIME SENSITIVE – have you put a time limit to your goal?  It is FAR better to set-up several SHORT TERM goals, than one L-O-N-G goal especially when it comes to weight loss.  As you knock off the shorter goals, you will be more inclined to stick to it as you’re seeing your successes regularly. 

These are a few of the things that I did so that I would succeed with my weight loss goals.

What have you tried?

Here is to your health,

Regards,

Mohamed

Technorati Tags: weight loss, weight loss goals, smart goal setting, setting smart goals to lose weight, lose weight feel great, goals to lose weight

 

Day 1 of New Lifestyle Change

Well – I’d gone to the doctor for my blood test last week, and the results came back.  Not good.  Technically I’m a diabetic, but the doctor will not put me on any medications.  I knew this would happen eventually — especially since I’ve gained back some of the weight I lost.

I had drifted back to my old ways.  But NO MORE! 

I’ve started a new regime of exercise from the start of the week.

Monday/Tuesday/Wednesday – I went out for a 15 minute walk at work, and took 15 minutes for lunch.

At home, I rode my stationary cycle for 10 minutes (day 1), 15 minutes (day 2), 20 minutes (day 3).  I also toss a small Winnie the Pooh ball around with my son while I’m cycling.

Breakfast:

3 slices of ultra-healthy toast.  0 sugars, 2g of soluable fibre, 2g of non-soluable fibre and 60 calories per slice. 

On the toast I added Becel light margarine.  2tsp has 35 calories, and 4g of fat, .5g saturated, 0g trans, polyunsaturated 1g, monosaturated 1.5g and 60mg of salt.  Becel also makes a no salt version of their margarine, but unfortunately not a no salt AND light version.

Bought one medium avacado and cut in half, scooped out half added a pinch of salt and topped onto the toast.  Mmmm… was that ever GOOD!  Looked horrible, but was actually very, very tasty!

A fifth of a medium avacado has approx. 55 calories, so I am guessing that half should have around 135 calories?

And one cup of decaffinated tea (to keep the blood pressure down) with 2% milk — about 1/4 cup.  NO sugar or sweetener added to the tea.

Total calories 180 (toast), 20 (margarine), 135 calories for the avacado = 335 calories.

What could I have done differently?  Probably 2 slices of toast instead of 3.  But the third slice was the end piece — does it count as a full slice??? 

My doctor said that I need to cut my calorie intake to about 1500 calories per day.  I think I’m on the right path!

At the start of this, I was a 304lbs — my goal by June is to be down to 260lbs — that’s 40lbs in 4 months or about 10lbs per month which is 1-2lbs per week.

Can I do it?  I’m hoping that YOU will make sure that I do!

I’ll post daily what I’ve eaten for the day — including any cheating!  And will post my weight on a weekly or bi-weekly basis (as I can visit the doctors office to use their scale).

Here is to Your Health!

Regards,

Mohammed

Technorati Tags: weight loss, diet plan, exercise, avacado, lose 40lbs, calorie counting, calories