A new episode of A Mind For Fitness Podcast is now up. In this episode, Eian Carlin gives four ways to make your Intermittent fasting easy and effortless. Enjoy
A new episode of the podcast is now up. In this episode, I talk about the best books on diet, exercise, and mental fortitude when it comes to reaching your goal weight. Enjoy!
Have a new episode of A Mind For Fitness Podcast. In this episode I interview Byron Morrison. Byron Morrison is the author of the book ‘Become a Better You’ and founder of Tailored Lifestyles. His work is all about helping as many people as possible live healthier, happier lives, as they make maintainable changes to the way they eat, think, move and live. Byron has himself lost 50 pounds and has an amazing story! You can find out more at www.tailoredlifestyles.co.uk Enjoy!
One of the things that astonishes me about my transformation from being fat to being fit is the way I now think. Not only did I go though a physical metamorphosis but I also whent though a mental one as well. Here are two topics contrasting the way I thought as a fat person to how I now think as a fit person.
Thinking About My Next Meal
As an overweight person, I use to worry about food particularly about my next meal. I was like a junkie worrying about his next fix. Part of the problem is that a lot of my happiness came from food.
Another aspect of the problem is that I was always hungry. Eating processed food that are also high in carbohydrates will raise and lower your blood sugar rapidly leaving you hungry more often. So of course I was always thinking about my next meal.
I’m still a foodie. I love to eat and enjoy most of my meals. However, I generally do not think about food until I’m hungry.
Also, I do not look to food as a primary source of happiness. That is to say, I do not look to food as a way to change my state or comfort me when I’m feeling sad. Now I much more look to exercise and other resources to change my state.
Worrying About “Wasting” Food
When I was overweight I was constantly concerned about finishing my plate. I viewed throwing food away even if I was full as a waste. So instead I would stuff myself.
I grew up hearing about starving children in China who would love eat what I threw away. Feeding the poor is a serious matter and I’m not trying to make light of it in any way. However, me overeating does not do one thing to help starving children. It only makes me fat.
I no longer worry about wasting food. This is not to say that I frivolously make extra food just to throw it away. In fact, I generally eat most of what is on my plate. But I do not try to stuff myself if I’m full.
The reason I no longer worry about throwing away excess food is that I had somewhat of an epiphany a few years ago. I realized that if you are overweight, then I am wasting food if I eat past satiety. It is not going to use; It is going to fat. So I decided that I could either throw excess food in the trash can I wear (fat cells), or I could through it in the trash can I don’t wear.
Changing your thinking is sometimes more difficult than changing your habits. But the truth is all change starts in the mind. Today challenge yourself to think like a fit person. If you do, you will eventually act like a fit person.
As a health coach, I see a lot of people who want to get in shape for the new year. It’s natural. It’s a new year filled with new promises and new possibilities. It seems like nothing is impossible.
There is a lot of truth in that last statement–nothing seems impossible! But wait. Haven’t you been here before? Haven’t we all? I remember telling myself every January 1st. that this year would be the year I finally got in shape. But by the following December, I found myself in the same if not worse shape than when I started. So what’s gone wrong and how can we fix it?
The truth is that it is not just one thing but a bunch of small things that that add up to failure. However, if there is one encapsulating issue that if addressed would solve most problems, it would be this: No plan!
Instead of having a plan people say things like, “I’m just going to try harder,” or “I’m going to be more healthy,” and “I just need to lose a few pounds.”
The problem with this is that it is too vague. In what ways are you going to try harder? What does “more healthy” mean? And how much weight do you actually need to lose? The truth is without a specific plan you are more than likely going to find yourself in the same place by next year.
The plan you choose should be specific and should cover an eating protocol, a workout protocol, and psychological conditioning. You want to keep as motivated as possible on all levels of fitness. This includes what you eat, how you move your body, and your state of mind.
Your plan should be realistic. It should include a time when you can eat your favorite foods, and a time off of exercising for rest.
It should also include more than one way to track your weight-loss progress. For example, the scale is a great way to see how much you have lost but this should not be your only means of measuring your success. Another way is by having a goal shirt or dress that you want to fit into. Often you may not be making progress on the scale but you may be fitting better into your clothes.
Finally, let me extent an invitation to you from Advanced Weight-Loss Resources. If you are looking for lasting success in the area of health and fitness, please contact us and let’s get you to your goal weight this year!
Intermittent fasting (IF) is not only healthy, but it’s a great way to lose weight. I have personally used it to lose a lot of unwanted fat. In fact, I IF most days of the week. But my biggest problem is getting back into it after a full day of eating.
After a full day of eating, I’m normally very hungry the following day. Sometimes I’m hungrier than if I had not eaten at all. Getting though the late part of the mornings and the afternoons are the most difficult times for me. But I have found one trick that helps me push past those points in the day when I really want to eat. What is that trick? I give myself tasks.
By tasks I mean anything that I can or need to accomplish. For example, when I start getting hungry, I will tell myself I have to mow the lawn first or something like that. After that, I’m normally not hungry and can sustain my fast for a few more hours. If I get hungry again and it is still not time to eat, I will simply give myself another task. Another example is going to the gas station to fill up my car.
The task can be anything. It just has to be something that you do, something that takes action. This will take your mind off of your hunger. In contrast, it can’t be a passive activity like watching a movie or listening to a podcast. In my experience, passive activities just allow me to focus on the hunger.
So next time you are intermittent Fasting and you’er having a hard time making it to your eating window, try this trick. And don’t forget to share this post if you found this helpful!
A new episode of A Mind For Fitness Podcast is now up. In this episode Eian talks about the true key you must have in order to lose weight. But once you do, weight loss is effortless! Enjoy
The good news is I’m down to 204. That is two pounds from last week. And it was very unexpected. I was planning on maintaining or being up a pound or so, but I really did not expect to lose weight. I cannot remember the last time I weighed that low.
Over the last 24 hours there is really not much to tell. I have gone a full day without eating to there is nothing to report there.
After work I ran my 4 miles. I made more than 3 without stopping. The last was walking and running. I plan on trying to make it to 4 without stopping and even upping my run by a mile. After the run, I did a light bicep, shoulder, and back workout.
Anyway here is a picture of me in my goal-shirt. The first one is from today, the next is from last week, and the final one is from where I started.
I was really happy with my performance today as well as the results. I can go into my rest and free day without shame and feeling like I earned it.
There is not a lot to report today. I was not able to get an accurate weigh in because my time at the gym was short lived. After my incredibly difficult and exhaustive workout yesterday, I did not have much in my tank today. I got to the gym at about 6:30 AM with every intention of running at least 4 miles. But I was so sore all I could get out of myself was a quarter mile.
I went to work where I am on my feet all day with every intent to go back to the gym after. But again, I was way too tired. I came home and crashed out.
After I woke up, I managed to get some push ups in before dinner. About 100 altogether.
Had a great dinner but I did not make it a full 24 hours. I made it 21 1/2 hours. Pretty good but now what I wanted to accomplish. I finished eating early because I fully intend to go 24 hours without eating. Here are the pictures of what I ate.
Tomorrow is my final weigh in for the week. I will also be posing in my goal shirt whether I have made progress or not. Wish me well.
The scale started moving in the right direction again. It went down a pound and a half. So I’m now 206.5. I really hope I have some good news to report on Saturday.
Today has been a really big day. It started first of by running 4 miles this morning. I finally ran all four without stopping. I was going to try to run another mile but at .15 into my fifth mile I started to get sick so I just walked for a while.
After this I did a light shoulder workout then an hour of Yoga. Then I went to a Spin class where I knocked out 14 miles.
I was on a 19.5 hour fast when I finally ate. I did have some carbs but not too many compared to how much I worked out. I think there may have been some gluten in the cornbread pudding, but I cannot be sure. Here are some pictures of everything I ate today.
I got done eating around 3:30 and now I’m onto a 24 hour fast.
There was also more working out. I went to a weight lifting class at my gym. It was a pretty light class but it worked every major muscle group. Honestly, I think it was too much given what I had already done today. I was struggling to make it though it.
Finally, I was taught my Martial Arts class. I was active but I did not exert myself. Just could not.
Thanks everyone and we will see you all tomorrow.