Lazy, Fat and Crazy Lifestyle Change-Food

Food glorious food! Unlike drugs or alcohol food is easy to get and with a fast-food place on every corner just waiting for us to slip. It’s intoxicating, mood altering and delicious. It whispers to us in the dark, it smells heavenly and fills our every needy need. For many of us, it’s our bestest buddy and we have hard-wired memories of it growing up.

Addiction to food is one of the most difficult things to break because our bodies need food and we can’t simply quit eating it. With practice, we can develop a healthy attitude about food and learn how to eat right. With a new relationship toward food, we can nourish our bodies and still celebrate good food without the negative side effects we get locked into.

The good news is it’s totally doable but it takes practice, motivation and time. It took you time to put the weight on and it takes time to take it back off. It took me a year to take off 60 unhealthy pounds eating 1,200 calories a day but it came off and has stayed off for 2 years now.

For the past year, I’ve been on maintenance eating 1,500 calories a day. I don’t have to log my calories anymore, can eyeball my food portions and by exercising daily I enjoy great health benefits without gaining the weight back. Like me, in the first year, you will learn what and how to eat for the rest of your life.

We are already lazy, that’s how we came to the “fat” part and now that we’re crazy about it we have to make a lifestyle change. If you follow my lead you will be losing weight in no time. Remember to check with your doctor before starting this lifestyle change. My doctor has never been happier with me.

I believe in watching portions and counting calories because I’ve seen it work but there’s no need to weigh your food or follow a specific diet. I don’t believe in diets, fads, smoothies, powders or free days. In this case, simplicity is our friend.

We will be logging our food with a free tool that will make this easier. You will fill out a profile that will tell you how many calories a day to eat. You enter how many pounds you want to lose, etc. Anything lower than 1,200 calories isn’t recommended.  I’ll cover this and logging in the next post but here are a few things to start now.

Cut Back On Sugar And Starches

Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.

You will want to stop drinking soda (even diet soda), fruit juices (except OJ), and alcoholic drinks. Black coffee, tea or water (plain or bubbly) is fine. Drink 8, eight-ounce glasses or more a day.

This is extremely important as these types of drinks have plenty of sugar and calories. We’ll talk more about drinks and what carbs to avoid when we cover food logging.

Eat Protein, Healthy Fats And Vegetables

The more healthy fats, fresh fruits, whole foods and vegetables we eat the better. We will be concentrating on calories, nutrients and the macros in our diet.

Macros are the nutrients you need in large amounts, as they provide your body with the calories it needs to function. Watching these numbers are a kind of short-hand when it comes to weight loss making calorie counting much easier.

Our macros will be 50% carbohydrates, 30% fat, and 20% protein per day but no worries as logging will keep track of these numbers for you.

High protein diets can also reduce obsessive thoughts about food by 60%, reduce the desire for late-night snacking by half, and makes you feel full longer. Peanut butter is great after a long bike ride.

We’ll be learning to eat good food and log it in my next post. In the meantime, here’s a sneak peek into other things we’ll be doing to get healthier. I know I’m excited and hope you are. I’ll be doing this alongside you maintaining my weight.

Exercise 3 To 4 Days A Week

By exercising, you will burn more calories and prevent your metabolism from slowing down, which is a common side effect of losing weight. You’ll also experience those feel-good endorphins (runner’s high), ditch your depression and sleep better at night.

I would prefer you ride a bicycle or take a spin class but any cardio like running, jogging, swimming or walking will suffice. Or join a gym and lift weights they have stationary bikes. You must pick something and stick to it.

Working out every other day with a day of rest in between is the way to go. You find yourself working out on a different day each week and it gives you 4 workouts a week depending.

We will be logging our exercise too which will automatically be added or subtracted from your calories for the day using the tools I’ll be introducing in the next post.

I can’t make you exercise but if you’ve become that lazy and crazy enough to keep yourself unhealthy there’s nothing I can say that will change that but please keep an open mind!

7 1/2 to 8 Hours A Night Of Quality Sleep

Sleep is very important and if the quality of your sleep suffers so do you during the daytime hours. We go through different stages of sleep during the night. There are simple things you can do to make sure you get enough of all 3.

There are many kinds of trackers out there from rings to bands that track sleep in detail and more. I use a Charge 2, Fitbit and will have the new Oura Ring in April. (I provided links to sales of both products with specs if you’re interested.) You don’t need a tracker to follow my sleep tips and ideas about how to get the best nights sleep.

I’d like you to read my post about sleep below. It has scientific information on sleep, tips for a better night’s sleep and I guarantee it will have something to help you get started on your way to a good night’s sleep.

To Read About Sleep Read Sleep 101

I’ll cover more about sleep soon.  You can start by practicing good sleep hygiene now. Good night!

Here are 10 tips to quick-start your weightloss:

  1. Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day. Oatmeal with fruit is great. Breakfast should never be avoided and is the most important meal of the day.
  2. Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight.
  3. Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss. Drink 8 glasses or more.
  4. Choose weight loss-friendly foods (see list). Certain foods are very useful for losing fat. Walnuts and pears are my gotos.
  5. Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area.
  6. Drink coffee or tea. If you’re a coffee or tea drinker, then drink as much as you want as the caffeine in them can boost your metabolism. However, no caffeine after 3 pm as it might interfere with sleep.
  7. Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.
  8. Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones.
  9. Use smaller plates. Studies show that people automatically eat less when they use smaller plates. Strange, but it works.
  10. Get a good night’s sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important.

I think this is a good start my aim was to outline things and get us started in a good direction. Food was our main goal and soon we’ll be logging our meals. Don’t worry, it’s easy the application does all of the work.

My next post will give you the links to the applications that we’ll be using and no worries it will be a piece of cake whether you have Android or iPhone.

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Beautiful blueberries, apple cubes, with pear pieces, walnuts, and baby spinach drizzled with Trader Joe’s Pear Vinaigrette Dressing. This is perfect food and delicious try it out. More recipes to come later.

Next-Lazy, Fat and Crazy Lifestyle Change-Logging Applications

 

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My Story Can Be Yours, By Summer

My Story Can Be Yours was the first post I wrote for this site on March 21st, 2016. Re-reading it I’m amazed at the strength I found at a very low time, one of the lowest, in my life. It was a dark cell padded with my own body fat that I encased myself in caused by events that can still haunt me if I let them. The fight was bloody hard but worth it!

It took time to work and many times I wanted to quit. I had pain, falls off my bike, cold wet weather that I wanted to avoid and that was just while riding my bicycle. My knees hurt so bad. Coming off of the anti-depressants and sleeping meds was added icing on the bad news cake. Withdrawal added to my eating and sleeping problems.  I was tired of being tired, watching what I ate, waking up sore, and was a moody mess.

From hard times comes real strengths. The kind that stays with you for life.

I’m not here to tell you I have a miracle diet that’s going to make you lose that stubborn weight and keep it off this time. I’m not here to tell you that riding your bicycle is the only thing you’ll need to do to be in shape. There’s no fasting, smoothie drink, pills or treatment that will give you the health you seek. I am here to tell you that once your mind is made up and your body follows it becomes a way of life that will transform you into the best you can be, turning your real age backward.

On February 20th I hit a milestone. My anniversary of biking every other day for 2 years! What I learned in that first year saved my life and sanity. By continuing what I learned through maintenance I became good at it and have kept my weight within 4 pounds of my target weight continuing my healthy journey.

I sleep like a baby, have energy to spare, my memories good, my hair, teeth, and skin are great, my BMI is normal, and I’m limber and strong for my age of 63. In my case, I’ve found the fountain of youth, the missing piece to everyone’s weight-loss puzzle but completing the puzzle is only the start. My life itself hasn’t changed much but my outlook has and that’s made all of the difference.

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This was me in 2016, I had already lost 30 pounds through dieting alone but it wasn’t enough. I was around 170 and you can see the fat on my body.

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Me on my anniversary ride yesterday at 138 pounds. Both my bicycle and I have gone through many changes. Even with my jacket on you can see my bicycle legs and checking out my featured image you can see the fat is gone! Even my workout clothes are smaller and I can wear what I want.

Now that I’ve done it I’d like to help you do it. That’s why I’ve come up with (for lack of a better title) The Lazy, Fat and Crazy Lifestyle Change. Once you make these changes in your life I guarantee that you will lose weight, feel better and be in better shape no matter what age you are. My story could be yours by this summer we have a 3 month start.

The Lazy, Fat and Crazy Lifestyle Change is a 3 part system that addresses more than your diet. We will look at how you eat, how you sleep and rework how you feel about exercise. It is a lifestyle change that will stay with you, meaning once you drop the weight you’ll keep it off. There is nothing fast or easy about doing this, work in equals work out but you will be the best you can be and it gets easier as you go.

Bicycling is a great exercise choice for people of all ages. As long as you have your doctor’s ok it’s actually an aerobic exercise you can do while sitting on a seat. The bicycle isn’t just for the city streets anymore they take you on nature trails and more. There are all kinds of bicycles including recumbent bikes (where you have 3 wheels and lay back) so there really is a bike for everyone. Riding a bicycle isn’t rocket science almost anyone can learn and get comfortable within 6 months. There are also stationary bikes at the local gym.

I think America has a health crisis. Children are fat because they have fat lazy parents. More American’s are overweight than ever and have all of the health problems that come with that choice. I think America has become lazy, fat and crazy. (I used to be all 3.)

We don’t have much time. My next post will introduce my Lazy, Fat and Crazy Lifestyle Change and how we can start to bring about those changes that will help you eat right, sleep well, lose weight and keep it off. This will be the last time you ever have to diet.

Repeat after me, “I will lose weight and be healthier starting this summer!”

The Right Motivation

One thing about tracking your rides with an application like MapMyRide (MapMyFitness) is at the end of the year you can look at your stats to see how you did and hopefully be amazed. I can log onto the site and look at my ride statistics including the maps, of every ride (or workout) I’ve done since the beginning. It’s great for motivation and reviewing just how hard you did work.

Learn how to track your rides.

I get emails from MapMyRide periodically to remind me of how I’m doing and this year blew my mind! You can see my stats HERE and it has some nice animation to go with it. This was my first full year riding and really was my best year yet.

My Best Year Yet Equals WOW

  • 3,630 miles, that’s equal to running 1,168 5K races.
  • 170 total workouts, that’s like working out daily for 24 weeks in a row.
  • 328 total hours, that’s like working out 24 hours for over 13 days. (Half a year, every other day.)
  • 158,185 total calories burned, that’s 427 slices of pizza.
  • 6 challenges finished, winning 19 awards along the way.

Plenty of times I didn’t want to ride. I almost always ride alone and without a bike carrier so I always bike the same 30+ miles every week. Motivation is my biggest problem. I wish I had a secret to overcoming a lack of motivation but the only way I know of is to try harder.

Overcoming Bad Motivation/Moods

  • treat yourself to something nice after your hard work (not food)
  • have a time of day for your workout and stick to it
  • eat breakfast every morning
  • hydrate, hydrate, hydrate before, during and after
  • think about how good this is for you and pat yourself on the back
  • practice a positive pre-ride mindset/ meditation to clear your mind
  • smile at others and let the scenery take you away
  • be thankful that you can workout and do what many cannot

If all else fails, do the mental work and try again. A half hour into my ride I almost always feel better. If your motivation is low don’t beat yourself up about it pick yourself up and start again. Never workout when you’re sick or have a fever and everyone needs a day off from exercise sometimes.

For most people, the number one reason many fail New Years (or other) resolutions about exercise is motivation. It took you a long time to get out of shape so it will take some time to get back into it. The more positive and realistic you are about your goals the better you’ll do.

Learn how to track your rides with a Fitbit. 

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Motivation:
ˌmōdəˈvāSH(ə)n/
noun

  • the reason or reasons one has for acting or behaving in a particular way.
  • the general desire or willingness of someone to do something.

There’s no way I could have done what I did last year without learning how to deal with my lack of motivation. Most of the time this was linked to my moods or the weather. This winter I’m having a problem with the weather. It doesn’t snow or freeze in my area of California but if it’s a cold day I can balk.

In reality, it’s barely below 40 degrees and adding full gloves, a head covering and a coat solves that. It’s not too cold to ride but I “feel” like it is and if I don’t challenge that in my mind I probably won’t go. In moments like this, I decide to put on my “big girl boots” and do it anyway. I’m always glad I did.

For every good reason to go work out, there are probably 3 reasons why you won’t. Motivation really is mind over matter which is why so many people fall short of their goals. The real culprit is moods we can’t give in to them. The good news is once you get into better shape you’ll feel better which will put you in a better mood. You’ll find your moods are more even and might find yourself happier.

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I’m much happier going into 2018 and I know it’s because of my love of biking. So many positive things have happened to me surrounding it besides the good health and other benefits for someone my age. I’m a more confident, comfortable person all around and planning to keep it up. And yes, I’m damn proud of myself!

Put Your Bad Motivation On Permanent Vacation For 2018