New Years Resolutions – Lose Weight

OK, ok, ok – so it is the start of summer, and I’m talking about New Years Resolutions – but this is actually the right time to talk about them.

So let me ask you.  Have you kept your New Years Resolution to lose weight?  What?  I can’t hear you… I see a lot of smiles and hear a few giggles.  You didn’t, did you?  Not to worry, neither did the millions of Americans or Canadians that kept a New Years Resolution to lose weight.

But can I tell you a secret?  I kept a resolution to lose weight.  You know what else?  I was successful.

Those that have been following my other weight loss site (http://www.lose-weight-n-feel-great.com) know that my family and I moved out to BC several years ago.  At the time, I was a 48-waist and around 280lbs.  I spent some time at home, but over the years the weight crept up and in 6-years time I ended up gaining 30lbs.

Just before 2011 I promised myself that I will lose weight.  But I didn’t make any New Years Resolution, I resolved to myself that I must lose weight.  I didn’t make any promises to anyone — not even my wife or 7-year old (an only child, who loves soccer and expects that I will play with him).

I did it for me.  The side effect was that I had more energy to play with my son and do more around the house.  It was a win-win situation.

Today I am 284.5 lbs – not quite 280, but I can no longer wear my size 54 pants.  In fact even my size 50′s are too loose and I have to get them ALL taken in!  I love it!

When you are wanting to lose weight, you cannot wait (or is that weight) for New Years Resolutions, promises to your wife, son/daughter, significant other or anyone.  You need to lose weight because YOU want to.  Yes you may be doing it for other reasons — and that’s not bad, but you should be doing it primarily for you.

Will you keep making resolutions to lose weight?  Or will you do it for you?

Technorati Tags: dieting, lose weight fast, new years resolutions, Weight Loss

Forget Anti-Aging Creams – Buy A Treadmill

Most anti-aging creams cost a small fortune, so why bother with them? In an article that I read recently, the proverbial “fountain of youth” is the lowly treadmill.

In an article on The Vancouver Sun (click here to read it), researchers have found that the humble, lowly treadmill can actually reverse aging. In mice at least.

Here are some excerpts from that article:

In what could stand as the most powerful evidence yet that exercise prolongs life, a study by McMaster University researchers in Hamilton found that signs of premature aging were halted -and even reversed -in virtually every tissue and organ in the bodies of exercised mice.

The finding, which could be a turning point in anti-aging medicine, suggests the proverbial fountain of youth won’t come from a pill or from an exotic berry from the Amazon, but rather plain old exercise.

Mice genetically altered to age faster were forced to run on treadmills for 45 minutes, three times a week.

Five months later, the mice looked as young, healthy and active as wild-type mice -mice that didn’t have the genetic mutation -while their sedentary and same-aged siblings were balding, greying and shrinking.

Technorati Tags: anti-aging creams, lose weight with a treadmill, treadmills for weight loss, Weight Loss

Diet and Indulge

I am working through my own weight loss, but do respond to e-mails from readers when I can. Around October I got several e-mails asking for strategies to keep away from junk food, and I shared them. But the strategies were only pRt of the solution, the other part is how to put it to practice.

So I developed a way to put some of these strategies to better use and asked those that I was talking with to try them to see if they made any difference. Of course you want to be able to measure success, but when it comes to weight loss you need to take a lot into account. Cutting down food doesn’t mean you’ve cut down calories, you need to exercise (or do something to burn calories) as well.

Back to indulgence. So I proposed this to the small group I was “coaching”:

Eat your snacks, keeping mind of the label. So if one serving is 1/4 cup – stick to it BUT only indulge if you are having your snack (typically it’s junk food, like chips) if you are also having a healthy meal with it.

That was the only rule.

This meant that if you were watching tv and wanted ice cream, cake cookies, chips or any other junk food you could not. You could have chips if you were having a healthy lunch (I did not define what a healthy lunch is, that’s something each individual had to do for themselves), or a good balanced supper you could add something to indulge yourself. Of course the way to lose weight is to eat less food, eat more often, make healthy choices and exercise – so unless you are doing that this strategy that I am sharing will not help you.

So they tried, and they lost weight – but then, I can’t take credit for that because they are already losing weight and all I did was give them one more strategy to use.

What they did say was this:

“Mohamed, your strategy really helped. I had to make a conscious choice every time I went near the pantry for a snack even if it was for crackers or popcorn. I found that I looked forward to a healthy lunch and dinner because the rules said I could indulge myself during those times.”

…and…

“This trick really helped me out! By the time I am done dinner, because I have forged myself on a soup or salad, I don’t want my side snack or indulgence! Instead I ended up snacking smart, like apples, pears, oranges or other fruits or vegetables. I think that with this strategy I will finally be able to kick my junk food habit for good!”

Will this work for you? I don’t know, but what can you lose (besides weight) if you try?

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Technorati Tags: lose weight fast, smart snacking, Weight Loss

Eat More Often and Lose Weight – Smart Snacking

As I continue with my weight loss and maintenance goals – yes, you CAN do both there are certain revelations that are made.  They’ve been there all along, and you read about them, hear about them and are told about them but until you can experience it you don’t pay much heed to them.  Human nature.

The one thing that has helped me maintain my weight loss (just over 100 lbs over the last 7 years) is snacking.  I eat a lot.  All the time.  Morning, afternoon and evening.  But not just anything, I eat nutritious food that keeps my hands and mouth moving.  I have a light breakfast, followed by snacks between breakfast and lunch – usually things like carrots, or some cauliflower or even broccoli.  If I’m not in the mood for veggies, it will be fruit or even snack crackers with cheese, or pickles on the side.  I always try and choose snacks that are not high fat and calorie.  Some items will be so I really need to watch how much of that I eat.  For example, I love cheese and crackers.  When I look for these items at the grocery store I frequently look for low-fat cheese and low-fat/salt crackers.  Salt is bad because you retain water, and it can raise your blood pressure.

I also try and keep to a light lunch because I sit all day.  Lunch might be a turkey salad (processed turkey slices because cooking a whole turkey is out of the question as nobody will eat it at home), or just a plain garden salad or any other type of salad.  One of my favourites is something a friend showed me that has some basic greens, some crumbled goat cheese and a home made dressing of olive oil with vinegar.  Delicious!

There are other things you can toss into a salad, such as cut-up and toasted pita slices.  If you want to spice it up you can add some light butter/margarine and sprinkle spices on top or just have it plain.  If you would rather not have crunchy in the salad, just add pita sliced length-wise.  You get your fresh greens, plus some carbs.

Also look at adding something like smoked salmon to your salad.

With a salad, soup always goes best.  Stick to soups which are “watery” like a vegetable soup as it won’t have a lot of fat in it – but keep in mind that most if not all store bought products will be high in salt; that said some companies like Campbells are moving to low-salt soups.  A friend did teach me that adding potatoes to your soup will lessen the salt – I’ve never tried it, so am not sure how well it works.

Between lunch and the end of the day, I’ll do more snacking.  In the afternoon I’ll avoid any type of carbs only because you’ve got longer to go and if you can’t burn it you’ll get groggy.  I’ll usually stick to fruit and vegetables, or a pudding (again looking for low-fat/calorie options), yoghurt or other snacks along those lines.

Something I had a few weeks ago at a restaurant was smoked salmon on baguette with light butter.  You can skip the butter, and use something like melba toast or another crunchy bread – but this was great!  I’ve never had smoked salmon before, and while I couldn’t have this “all the time” once a week or thereabout gives you some variety.

Other snacks to consider are:

• Nuts – very healthy for you, just don’t go overboard!
• Pretzels
• Popcorn

Some other grab ‘n go snack ideas:

• Fresh fruit or individually packed containers of cut-up fruit.
• Raw vegetables including carrots, peppers, zucchini, cherry or grape tomatoes.
• Baby carrots and whole wheat pita triangles with hummus.
• Pumpernickel bagel with peanut butter and banana.
• Fresh, frozen or canned fruit with low fat yogurt or in a smoothie.
• Sweet red, yellow or green peppers and bread sticks with salad dressing or low fat dip.
• Whole wheat tortilla wrap made with salmon or tuna and salad dressing, onions, celery and green peppers.
• English muffin with melted cheese and apple slices.
• Dry mixed cereal and a container of milk.
• Dark green leafy salad with orange sections and almonds.
• Nuts, pumpkin or sunflower seeds.
• Plain popcorn.
• Popsicles made with 100% fruit juice or yogurt (we do this at home – IT’S GREAT even our 7-year old loves it)
• Water, milk, fortified soy beverage or 100% fruit juice.

Snacks should be high in fibre and protein as this will help you feel fuller, for longer.  I enjoy saltines (minus the salt) with some peanut butter on them as well.

Because dinner tends to be heavier than breakfast and lunch, it’s easy to lose control so by snacking throughout the day I’m pretty full by the time I get home so the temptation to binge (ever so delicately) is just not there.

I find that by snacking, having enough water during the day you keep yourself satisfied so dinner doesn’t become like walking through a land mine.

I welcome you to share your stories, and experiences with your weight loss.  I do moderate all comments, to ensure spam doesn’t get through.

Here are a few more tips for you:

• Keep healthy snacks with you. Make it a habit to stash some fruit, whole-grain crackers, or baby carrots in your backpack or workout bag so you always have some healthy food nearby. Half a cheese sandwich also makes a great snack to have on standby.
• Make it interesting. Healthy snacking doesn’t have to be boring as long as you give yourself a variety of choices. Whole-wheat pretzels with spicy mustard, rice cakes with peanut butter and raisins, or low-fat fruit yogurt are healthy, tasty, and easy.
• Satisfy cravings with healthier approaches. If you’re crazy for chocolate, try a hot chocolate drink instead of a chocolate bar. An 8-ounce mug of hot chocolate has only 140 calories and 3 grams of fat. A chocolate bar, on the other hand, has 230 calories and 13 grams of fat. Substitute nonfat frozen yogurt or sorbet for ice cream. If you’re craving savory munchies, snack on baked tortilla chips instead of regular corn chips and pair them with salsa instead of sour cream. Or satisfy salt cravings with pretzels instead of chips.
• Read serving size information. What looks like a small package of cookies can contain 2 or more servings — which means double or even triple the amounts of fat, calories, and sugar shown on the label.

Some resources I found:

• http://epicself.com/nourish/snacking-rules-if-you-do-it-right/
• http://kidshealth.org/teen/food_fitness/nutrition/healthy_snacks.html
• http://www.mayoclinic.com/health/healthy-diet/HQ01396
• http://articles.cnn.com/2007-08-03/health/cl.snacking_1_extra-calories-snacks-mini-meals?_s=PM:HEALTH
• http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/using-utiliser/snacks-collations-eng.php

Technorati Tags: how to lose weight quickly and easily, smart snacking, snack to lose weight, Weight Loss, weight loss snacking

Side Effects of Weight Loss

For some of us, losing weight is a challenge and once we’ve lost the weight it is a challenge to maintain that weight loss. This happens to the best of them – if you have ever watched The Biggest Loser on television you will know that several former contestants and winners gained back their weight (and they had a team of professionals helping them).

Don’t feel guilty if you gain some weight back, instead use what you have learned to fine tune your diet and get back on track.

But this post isn’t about how to maintain your weight loss, or how to fine tune your eating it is about the side effects of losing weight.

Your clothes fit, right.

Yes that is a benefit of losing weight, your clothes fit. You do not bulge over or hang out. You begin to have a shape, other than round or square.

Clothes are less expensive.

Another great benefit of weight loss. Over the last few months I have lost another 10 – 15 lbs so went from a 58 waist (and pants in the $100.00+ range) down to a 52. Cost of pants, shirts and other items also fell (in addition to the clothes). Yes I have more to go, but if I can trim my professional clothes budget by 10% every few months it adds up to significant savings over the course of a year.

Health improves, and you have more energy.

At one time, when my 7-year old (slim, fit and healthy) son would want me to race him up the stairs, my mind would think about the huffing and puffing, sweating and my weak and sore joints.

Only 3% of weight loss has allowed me to race him to the top of the stairs. I am still huffing, but no weak or sore joints.

Also I wake up fresh every morning. I am not as tired by 8:00pm and can function at 110% at work even on regular 10 hour days (I am a workaholic).

The only side effect of weight loss that I don’t like? I feel cold more often, but then that has to do with not having to lug around extra weight (and insulation).

As I work towards the last 100lbs, I do not mind feeling cold and quite enjoy wearing the latest styles and designs of clothes, suits and sports jackets. Working in a senior management position where I meet with other senior managers, you need to look good – being overweight just does not cut it. That is not to say there are not overweight executives, but they are much fewer.

Technorati Tags: lose weight, lose weight fast, side effects of weight loss, Weight Loss

Why Can’t I Lose Weight?

If you’ve been following this blog, or my static weight loss site (it’s been around since about 2003) then you know that I did lose 100lbs in about one year and have kept most of that weight off.  Fact is I gained back some of that – about 30lbs.

I’ve been trying, though not very hard, to shed those 30lbs and bring my weight back down to 270lbs to 280lbs – though this is still far from my ideal weight which the doctors, nutritionist and dietician say is around 180lbs it’s been something that I was comfortable with – I was able to get into slimmer suits and my stomach didn’t bulge out as much as it is doing right now plus I could run up the stairs without huffing and puffing, play with my son without breaking a sweat and could handle warm temperatures without looking like I just got out of the shower!

If you go to my weight loss site, you’ll notice the statement that I made on the front page:

Weight Loss Is By Choice, Not By Chance

This means exactly what I say – weight loss is by choice.  YOU have to make the choice that YOU want to lose weight.  Though we go on diets, and make lifestyle changes for many reasons – it needs to be a reason for us – YOU.  Yes you can make the statement that you want to lose weight for “my spouse”, “my family”, “my son/daughter” or any other reason, but unless you are doing it for you – why would you have any motivation to lose the weight?  Seriously, think about it.  If there is no vested interest for you – why do it?

Enough of the lecture.  So what am I doing?

I had given up keeping a food diary, too much work.  But then I bought an iPod Touch about a year ago and downloaded some great applications (I will review the one that I use in an upcoming post) to track what I eat and when.  I’ve been keeping track of my food intake for several months now and discovered a few things:

• I started eating late at night, again (after about 8:00pm)
• I started consuming more sugary drinks than I normally do (like juice, and soda pop)
• I started consuming MORE artificial sweeteners that I normally do (I love my decaf tea)
• I started eating MORE junk food that I’ve done in the past
• I started eating out more often

As you can see, I started many wrong things instead of right things.

So how to break the cycle?  It’s not easy.  You can’t quit cold turkey (no pun intended).  You need to stop bad habits gradually.  So the first thing I started was cutting down the late night romps to the kitchen.  We ate when we ate, and that was it.  If I was hungry before bedtime, I had a glass of warm milk or some fruit.  It took about one week for the new habit to set it, but now when I’m hungry and head downstairs and open the fridge – I think about how hungry I really am and usually grab the milk jug instead of left overs.

Next was the sugary drinks.  I’m don’t particularly like soda pop so cutting this out was easy, I like juices more – dropping that is hard.  Cutting this out was hard, but we found some juice that is lower in sugar – it’s advertised as 25% less sugar and it’s not sweetened with any artificial sweetener.  I avoid stuff like Tang Orange Juice crystals and even drinks like Kool Aid and will look for juice thats either sweetened with natural fruit sugars or is reduced sugar.  I also limit how much I drink in a day to one or two 8oz glasses. 

Eating out is another habit difficult to break, while I generally won’t go to McDonalds, Burger King or any other fast food place that often — there are times when the french fry or onion ring craving hits.  My solution was to stop.  I just won’t go there anymore.  But the other foods that I enjoy are mediterranean style foods, and there is a great place close to work that I like going to.  My solution was to limit how often I go.  I will go there, but generally once per month.  I was going weekly before.  There is also another place I like to eat, but as it’s about one hour away we generally don’t go more than once every few months.

Junk food is a hard habit to break – I love chips, tacos, nachos etc., giving these up was difficult.  So I didn’t.  I count out 12-15 chips and snack on them instead.  Yes a GREAT amount of willpower is needed – but you know what, when you eat regular meals and good snacks you don’t get the cravings (or not as many and as severe) for junk food.

There are other things you should also know – as a general rule, we don’t eat a lot of processed meats at home.  This is where you’ll find a lot of fat, and salt.  Because we don’t eat pork/bacon/ham – this cuts out a lot of the processed meats that we can eat — which is generally limited to items such as chicken or turkey, and even then because of our dietary requirements (halal) I can’t just stop into my local grocery store and buy what’s out — I need to make the effort to drive to the store and buy it.

We also don’t drink alcohol – so no extra calories from there.

We do eat traditional indian foods – such as biryani, curries, and rice not to mention naan/roti — so I need to exercise greater control.  Because of my needs, my wife will normally cook more North American styled foods for me – such as more chicken and fish.

So how are things going?  So far, so good – my pants are starting to feel a little loose on me again and if I’m able to keep this up I should be down those pesky 30lbs in 3 to 6 months time.

Remember – DIETS DO NOT WORK - but lifestyle changes do work.  Why not Let us know how things are going, and any challenges you’ve faced and how you’ve overcome those challenges.

Here is to your health!

Technorati Tags: lifestyle changes, lose 100lbs, lose 10lbs, lose 20lbs, lose 30lbs, lose 40lbs, lose weight, Weight Loss, why can't I loose weight, why can't I lose weight, why can't I lost weight

Secrets of Weight Loss: Cut Down, not Cut Out

Losing weight is difficult.  I’m the first to admit.  While the 1st 100lbs I lost came off relatively easy, I did put some of that weight back on (30lbs) and am now trying to lose that.  But going back to healthy eating habits isn’t easy – what has helped is a family that really cares.  My wife goes out of her way to find me recipes that I’ll enjoy and my 7-year old son is always after me to play soccer or tennis with him.

That’s great support.

One aspect of weight loss that I stick by, eventhough some may disagree is that you should CUT DOWN not CUT OUT foods that you like.

I love my snack foods, like chips (my favourite) and soda pop.  I’m not a fan of ice cream, chocolate or other types of candies.  But I love my snacking food.  Rather than cut them out, and then face cravings that I end up satisfying by binging on those items I cut down on how much of them I eat and how often.

I tend to buy chips in those small, single serving sizes.  This way I can enjoy the chips but control how much I’ve had.

I know what you’re thinking – but you won’t feel satisfied with just one small bag.  You’re right, and that’s where you have to use will power and exercise control to keep from eating 10 bags.  Weight loss is about cutting back, and getting exercise – but it’s also about controlling your cravings and finding ways that help you control those cravings.  Indeed most of my cravings are as a result of not eating the right foods or at the right time, or starving my self when I know that this will not help me lose weight.

In my never ending quest for good information on weight loss, I found this site – Fooducate.  They offer some excellent information on what food is made up of, which also give you great information on the nutritional value of food.  A few posts that I read most recently:

• Comparing Kellogg’s Fiber Plus Bar to LaraBar [Inside the Label]
• FDA to Take On the “Serving Size” Hoax
• 11 Short Acrylamide Facts (French Fries Foe)
• The Real Reason Schools Are Still Full of Junk Food

Have a look at the posts, all well written and provide some excellent information.

Here is to your health!

Technorati Tags: lose weight without dieting, Weight Loss

Lose Weight And Keep It Off – Easy Tips #1

Did you know that most people that lose weight tend to regain most, if not all of it within a year?  It’s true – several studies have gone on to prove that 80% of people on diets gain their weight back.

How can you be part of the 20% that DOES NOT gain it back?

Getting Started TODAY

You cannot leave weight loss for January 1, New Years Resolutions, after the summer picnic, or any other event.  Weight loss (and waist management) needs to start today.

It is easy.

When I had gone onto lose 100lbs, I ate EVERYTHING – including the forbidden fruit, chips.  But I made use of portion control.  Go for the summer picnic, or the bbq – but control what you’re eating.

In addition to portion control, and avoiding high fat and sugary foods – exercise.  It doesn’t have to be hard.  I didn’t join any gym or workout like crazy.

I started with walking and riding my exercise bicycle.  10 minutes per day, daily.

Soon 10 minutes wasn’t enough.  So I did 20 minutes, then 30 minutes until finally I could do 60 minutes per day without a second thought (and without getting tired).

By starting slowly and building up, you not only make exercise enjoyable but something you turn into a habit – and once you have a good habit that has formed (hopefully) it’s not something that you will break.

As you watch what you eat, and exercise – you will lose weight and as you lose weight you won’t feel like going back to old habits.

Technorati Tags: easy weight loss, lose weight and keep it off, Weight Loss

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