Wednesday, June 03, 2009

Monday, February 16, 2009

Accountability

I saw a video on Yahoo! that reported the results of a study that found obese patients who received phone calls from registered dieticians lost 9% of their body weight compared with 5-6% for patients who received e-mails or no communication.

I'm not surprised. The phone calls hold dieters accountable to their plans.

February 16, 2009

Weight = 139
Target = 135 - 140

Birthdays, birthdays, birthdays. March through June must be amore months, because there sure are a lot of birthdays in January, February and March. With birthdays there comes lots of good, tempting food.

Monday, February 02, 2009

February 2, 2009

Weight = 136.8 pounds
Target range = 135 - 140 pounds

The double chocolate cupcakes at Starbucks on Saturday looked good. I managed to get away from the counter before I bought. Doritos at dinner tasted good. It was hard to stop, but I managed to stop after a few.

Sunday, February 01, 2009

February 1, 2009

Weight = 137.8 pounds
Target weight range = 135 - 140 pounds

We had pleasant weather this weekend, allowing me to make up for one skipped workout and ride my bike outside twice. Before that, I've ridden outside once in the past few months. Getting a break in the routine like riding this weekend helps my body and mind feel fresher for workouts to come.

I decided to practice what I preach and report my "target weight" as a range rather than a specific number. Weight naturally fluctuates from day to day, morning to night. Listing my target weight as 137.5 pounds implied an impossible level of control. I target a five pound weight range. When I get near the top of the, I evaluate if my habits have changed and course correct if necessary.

Thursday, January 29, 2009

January 29, 2009

Weight = 136.4 pounds
Target weight = 137.5 pounds

The end of my least favorite month is near. Despite global warming predictions, the last two winters have been wintry, which takes the toll on those of us who like to exercise outside. I can't stand stationary equipment. For those who solely use such equipment, I understand why it's hard to maintain consistency - boredom. My mind is never short on supply of excuses to keep me off the exercycle.

I found my recent iPod purchase helps pass the time, though songs grow stale fast. I'll need to find some interesting podcasts on iTunes. If you know of any, please let me know in the comment section.

With the iPod, two magazines and the TV, 30 to 45 minutes on exercycle is bearable. If you need something to have on TV in background while exercising, listening to your iPod and flipping magazine pages I suggest recording naked native shows on the Travel Channel.

I skipped 4 workouts this month. I have a strong urge to write excuses, but I won't. Excuses will just make it easier to skip. I did better than December and did well in controlling the most important part of weight control - eating the right portion sizes and adjusting my food intake for lower activity level.

Saturday, January 10, 2009

January 10, 2009

Current weight = 137.2 pounds
Target weight = 137.5 pounds

Something happened the past few days to drop my weight. Perhaps there was something to the salt/water-retention theory after all. Also, a week of consistent exercise and a few days back on my typical food routine likely contributed to the drop in weight.

New tempations. A grocery store opened across the street from where I work. They have a lot of good food. It has a coffee island and a case full of donuts and pastries. Luckily for me, it's a tad bit expensive and I'm cheap, so that helps subdue my temptations.

Wednesday, January 07, 2009

January 7, 2009

Weight this evening = 140.2 pounds
Target weight = 137.5 pounds

"Other than the circus, nothing packs up and leaves town quicker than Christmas spirit" - Lifted from my local newspaper quote section the day after Christmas.

The holidays are over and the old routine is returning. Everything has trade-offs. Routine is boring, but it's comforting and makes it easier to exercise and eat right. I'm seeing a lot of New Year Resoluters on the trails and in the gym. The predictability is stunning. But, it's nice to have company in the dark depths of winter. I'll miss them in a few weeks.

If you're looking for a way to turn your New Years resolution into a life change, take it easy and slow. You must first strengthen your habit "muscle" by simply doing something. No need to be beach-ready by February. Make your goal for January to build the base of a sustainable routine by simply prioritizing the time to move your body at a moderate level. As you move your body more, you will feel comfortable in gradually increasing workout intensity over the course of several months to a year.

I'm still 140 pounds. So much for the Mexican food, water retention theory. My wife pointed out: too many Hershey's kisses (along with bad poor portion control). I didn't want to hear it, but, it was the truth.

My 7 kiss (special dark) per day (140 calories) habit has crept up to 15 (300 calories) to 20 (400 calories) kisses a day. Chocolate isn't the only culprit. The same slip in willpower on my Hershey's kisses has been present at meal and snack times as well.

I don't obsess over two pounds. It's simply feedback I'll act on. When your car drifts to the left you make a small correction by turning the wheel right to avoid catastrophe. That's what I need to do, make a small correction. I'd much rather do that now than in 20 or 30 pounds.

When my wife told me, I grunted and shrugged her off. My mind involuntarily came up with multiple reasons why it was okay. "Chocolate is good for you." "I'm exercising." "I'm still close to my target weight."

Now, I'm going to thank her.