It’s been a while since I posted, and that’s because I’ve been too busy to write – or at least that’s my story, and I’m sticking to it. I’ve also been on the road a lot. My blog isn’t the only thing that’s suffered as a result. I don’t care what anybody tells you, if you’re busy, traveling, and eating out, it is tough to keep off the pounds.
I now find myself registered to do a “just for fun” 24-hour mountain bike endurance race in October, and with only about 8 weeks to go before the event I’m 10 pounds over my ideal “just for fun” race weight. If you also want to lose weight, I’m in the struggle along with you, and I’m feeling your pain.
As I get down to the weight I want to be, I’m going to take a good, hard look at all of the reasons (really just excuses) that will interfere with the achievement of my goal. I’m going to bear my soul and write about them, as well as the tactics I’ll use to overcome them. Some habits, as well as the way I think, will need to change in order for me to accomplish what I want, and that may not be too much fun. Whether I succeed or fail, I’ll report my progress to you along the way.
I’ve already taken the first steps to successful behavior change: by writing this blog, I’m making a public commitment and seeking support; I’ve set realistic and measurable long- and short-term goals (10 pounds in 2 months, 1 ½ pounds per week); I’m convinced that the benefits of my changes will outweigh the negatives; and I’ll be routinely measuring my progress.
Follow along, and I’ll take you right up to race day. You can also follow me on Twitter - @DrSeale.
The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.
Showing posts with label Goal. Show all posts
Showing posts with label Goal. Show all posts
Saturday, August 14, 2010
Thursday, November 12, 2009
Be Assertive!
How often have you started a new diet only to be derailed by well-meaning family or friends: your mother arrives at your door with your favorite homemade brownies, or your office buddies give you a surprise birthday party at your favorite all-you-can-eat Chinese restaurant? Even before these situations happen, you need to plan for them. If you desire ideal weight and good health, let your family and friends know your goals and then be assertive about keeping yourself on track.
To be non-assertive is to say, “Others matter, and I don’t.” On the other hand, if you are aggressive, the message is “I matter, and others don’t.” You need to find the place in between the two extremes. Being assertive states, “I am equal to others and we all matter the same.” Give assertiveness a try. Tell you mother that you love her brownies so much you can’t just eat one, and it would be more helpful for your weight loss goals if she could make you a high-fiber dessert like baked apples. Explain to your office mates that all-you-can-eat establishments are too tempting at this time and suggest a restaurant where the menu better fits your weight loss plan. It may take a bit of practice, but its well worth the effort. Assertiveness is probably one of the most important tools you will need to succeed.
During the holidays, don’t hesitate to assert your rights to have fiber foods available at the family gatherings, even if it means you bring the veggie platter or salad. Look at it as an opportunity to share your healthy new way of living with those you love. Everyone will benefit. When you find yourself at a restaurant with no menu items that fit into your weight loss goals, don’t be afraid to explain to your waiter exactly what you need. Ask for a steamed side of whatever fresh veggies are available in the kitchen. Or ask that your entree be broiled instead of fried. Odds are, the chef will be glad to break out of the same old menu routine and will welcome the opportunity to be creative. You will be a breath of fresh air!
Try on assertiveness for size, and wear it often. It will look good on you.
The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.
To be non-assertive is to say, “Others matter, and I don’t.” On the other hand, if you are aggressive, the message is “I matter, and others don’t.” You need to find the place in between the two extremes. Being assertive states, “I am equal to others and we all matter the same.” Give assertiveness a try. Tell you mother that you love her brownies so much you can’t just eat one, and it would be more helpful for your weight loss goals if she could make you a high-fiber dessert like baked apples. Explain to your office mates that all-you-can-eat establishments are too tempting at this time and suggest a restaurant where the menu better fits your weight loss plan. It may take a bit of practice, but its well worth the effort. Assertiveness is probably one of the most important tools you will need to succeed.
During the holidays, don’t hesitate to assert your rights to have fiber foods available at the family gatherings, even if it means you bring the veggie platter or salad. Look at it as an opportunity to share your healthy new way of living with those you love. Everyone will benefit. When you find yourself at a restaurant with no menu items that fit into your weight loss goals, don’t be afraid to explain to your waiter exactly what you need. Ask for a steamed side of whatever fresh veggies are available in the kitchen. Or ask that your entree be broiled instead of fried. Odds are, the chef will be glad to break out of the same old menu routine and will welcome the opportunity to be creative. You will be a breath of fresh air!
Try on assertiveness for size, and wear it often. It will look good on you.
The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.
Tuesday, November 10, 2009
Set the Right Goal to Lose Weight
I talk to a lot of patients who don’t set the right goal as they try to lose weight. They get side-tracked and focus only on the amount of fiber they eat, instead of what they really need to be concerned about – getting thinner.
If you focus only on how much fiber you eat, there is a possibility that you may succeed in achieving your fiber goal, but fail at dropping pounds. This is because the benefit of eating fiber foods can be overcome be overeating, or by eating too much of fiber foods that also are high fat. I’ve heard stories about people eating a meal that had over 40 grams of fiber – a giant burrito, for example. But the real issue is whether or not they needed to eat that much food at one meal because they were still hungry, or if they did so just because they thought stuffing themselves with that much fiber would in and of itself cause weight loss.
Your goal should be to lose weight. Eating more fiber is just a tool you use to achieve the goal. Fiber satisfies those hunger pangs and helps stop the need for snacking between meals. Eating more fiber is the roadmap that helps you get there. So don’t lose your direction. Eat more fiber foods as a means to an end – but don’t let it be the only tool you use.
To reach your weight loss goal you also need to stop eating when you aren’t hungry. You may only need to eat half of that 40-gram burrito to feel satisfied, for example. Just because it is lunchtime, you don’t have to eat lunch if you aren’t hungry. Try to skip a meal or put it off for hours, and wait until you are truly hungry – just remember to stop eating as soon as the hunger pangs disappear, and to eat slowly. Also, keep in mind that feeling hunger is not a state of emergency. Look forward to the feeling—it means you are reaching your goal by burning body fat.
Getting thinner is your destination. Put fiber foods to work, and then the pounds will melt away.
The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.
If you focus only on how much fiber you eat, there is a possibility that you may succeed in achieving your fiber goal, but fail at dropping pounds. This is because the benefit of eating fiber foods can be overcome be overeating, or by eating too much of fiber foods that also are high fat. I’ve heard stories about people eating a meal that had over 40 grams of fiber – a giant burrito, for example. But the real issue is whether or not they needed to eat that much food at one meal because they were still hungry, or if they did so just because they thought stuffing themselves with that much fiber would in and of itself cause weight loss.
Your goal should be to lose weight. Eating more fiber is just a tool you use to achieve the goal. Fiber satisfies those hunger pangs and helps stop the need for snacking between meals. Eating more fiber is the roadmap that helps you get there. So don’t lose your direction. Eat more fiber foods as a means to an end – but don’t let it be the only tool you use.
To reach your weight loss goal you also need to stop eating when you aren’t hungry. You may only need to eat half of that 40-gram burrito to feel satisfied, for example. Just because it is lunchtime, you don’t have to eat lunch if you aren’t hungry. Try to skip a meal or put it off for hours, and wait until you are truly hungry – just remember to stop eating as soon as the hunger pangs disappear, and to eat slowly. Also, keep in mind that feeling hunger is not a state of emergency. Look forward to the feeling—it means you are reaching your goal by burning body fat.
Getting thinner is your destination. Put fiber foods to work, and then the pounds will melt away.
The author submits this blog posting as a health educator and not in any other capacity. You should seek the advice of your physician regarding a personal health condition or before undertaking any diet, exercise, or other health program.
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