Tag Archives: lose weight

Best Books On Weight Loss (Audio)

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!

The Art of Dieting Without Dieting (Audio)

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!

 

Fit Mind Fat Mind

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.

Final Thoughts 

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.

One Big Mistake That Will Ruin Your New Years Resolution to Get in Shape

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!

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.

Realistic

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!

One Trick To Make Intermittent Fasting Easier

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!

How to Fix What Is Really Keeping You Overweight (Audio)

A new episode of a Mind For Fitness Podcast is now up. Learn what is really keeping you Overweight and how to change it!

More Weight Loss Update 8/19/2016

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.

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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.

Moving Forward With Weight Loss 8/12/16

More good news today. I have lost another pound to pound and a half. The scale was flickering between 207 and 206.5. I am making progress in the right direction. So here is my last 24 hours of eating and exercising.

I had to go to work early this morning so I did not get to the gym until after 3:00 PM. I was going on more than a 24 hour fast. But decided I would workout before I ate.

I ran four miles. I had to take a rest at 3.82 miles. Almost made it to my goal. So disappointing. I walked/ran the remainder of the four miles. I made the whole run in under 40 min. I was pouring sweat. My shirt was completely drenched.

After that I did a chest and bicep workout. My total workout time lasted about an hour and a half.

When I got home I was starving and about fifteen minutes shy of a 26 hour fast. The first things I ate was some carrots and mixed nuts. 13729116_859932307441418_6338017486076516692_n 13900257_859932294108086_1726412420367305426_n

Then I was off to the store to buy a salad and a gluten-free pizza. While at the store, I had a cheese sample.

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Hardly worth noting but I’m recording everything.

Dinner consisted of a plate of salad, then two pieces of pizza. I was till way hungry. I had one more slice and one more salad.

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It’s very interesting that when I take a picture of my food I am almost ashamed of how much I eat. However, I am still hungry. I am not starving so I stopped, but I could still eat more. I do not want to stuff myself, however, I do not want to be hungry either. In light of that, I cannot make any guarantees that I will not eat again tonight. However, if I do, I will take a picture and blog about it tomorrow.

Thanks everyone.

24 Hours Of A Weight Loss Tale 8/11/16

Had another successful day. It was my third day I weighed in at 208. This tells me that this is not just water weight but an actual change in my body. I really hope that I will see the same results tomorrow. However, I do want to see the scale move down some. But I am three pounds from when I started this experiment so I cannot be upset about that. I have to remember thee pounds is a lot when your total goal is no more than fifteen.

So here is what has happened over the last 24 hours. It all started last night at about 1:30 in the morning. I could not sleep so I got up and made somewhat of a bad decision. I had another one of these:

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I have mixed feelings about this. On the one hand I feel as though I should not have eaten it. However, like I said in my last post, I have been really hungry the last few nights. And I did only have one and not ten. Which is what I would have done in the past. Anyway, let’s move on.

I got up at about seven in the morning and ran my four miles. I ran 2.6 miles before I needed to take a break. I walked and ran the remainder and finished the entire 4 miles in 40 min. Then I did about an hour of Yoga. The difficult Yoga not just the stretching.

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Today was not a fast day because of how much work I do on Thursdays and I am planning a full 24 hour fast. So I will not eat again until tomorrow at 3.

With that in mind, at about 11:00 AM I had a Keto-coffee and two plates of nachos.

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A litter later on I did a leg workout. Not very strenuous, just some leg lifts and some calf raises. Then I ate again. It was just before I started my 24 hour fast. Here is what I had:

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I had a taco salad. Except I did not eat the shell. My dressing was a bit of the salsa and all the sour-cream. My wife could not finish her omelet so I ate that too. I finished up around three and have not eaten since and do not plan to until tomorrow after 3.

Finally I taught my Martial Arts class. It was about an hour and a half. I was fairly active but not strenuous. Then it was onto my Kick Boxing class. That was strenuous and I left sweating from head to toe.

Thank you everyone for reading. Hope to see you all tomorrow

 

This is Why You Are Over Eating Part 1 (Written)

First off, I want to say that this is not a blog vindicating the calorie myth. That said, the truth is we in western culture simply consume too much food. This over consumption is resulting in weight gain. It is awesome to be on a low-carb diet and not have to starve in order to lose weight. However, this does not mean that every meal should be a carb-free version of thanks giving.

What I want to talk about over the next two blog posts is why we overeat. In this blog, I will talk about one of the major reasons. What is that reason? Simply put, we let other things other than our stomach regulate when we are done eating.

So if we are not letting our stomach regulate our consumption of food, then what do we let regulate it?

What’s Left on The Plate 

Often we let the plate tell us whether or not we are finished eating. Or to put it another way, when our plate is empty, we are done eating.

Paul McKenna has done experiments where he takes people out to breakfast. At breakfast he lets them order what ever they want and eat as much as they want. Most of the time the participants finish their plates. Then he takes the same subjects out on a different day and has them repeat the experience with one major edition–he blindfolds them.

The result is that most of the subjects only finish half of their food. Why? They are forced to listen to their stomach instead of their eyes in order to determine if they are full. The lesson here is to consciously check in with your stomach to see if you are actually full. If you are, stop eating.

Eating Too Fast 

Another way we do not listen to our stomach is that we eat too fast. To my shame, I have gone to an all you can eat buffet and finished two plates in under 10 min. While I was working on my third plate, I discovered that I was not only that I was full but stuffed.

It takes a while for satiety signal from our food to set it. If we eat too fast we can over ride this signal.

Eating At Meal Times 

There is also eating because it is meal time. That is to say we do not eat because we are hungry but we eat because it is “time” to eat. Most often this happens in the morning or at lunch.

In the morning, we are told that we should eat because we are suppose to eat breakfast even if we are not hungry. And personally speaking,  I am not that hungry in the morning.

Then there is lunch. We are at work and the lunch break begins and we are suppose to eat even if we are not hungry. I cannot tell you how many times I have eaten lunch because it was “lunch time” even though I really did not want to eat.

Even though this happens mostly at breakfast and lunch, dinner can play into this too. If you have had a late or a substantial lunch, you may not be hungry at dinner time. But we eat anyway because it’s dinner time.

But why do we do this? There is no law that says you have to eat at meal times. You should eat when you are hungry and stop when you are full.

Other Distractions 

Finally, there are other distractions. People can be distracted by conversation, TV, Internet, children…. Before you know it you are eating more than you should.

There is nothing inherently wrong with doing these things while you eat. However, check in with yourself to find out whether or not you are full. You may be surprised to find out that you are no longer hungry sooner than you think.

Final Thoughts

In closing, the only thing that should really dictate whether or not you should eat is your stomach. If truly listen to your stomach and eat only when you are hungry and stop when you full you will find that you will eat much less.