Posts tagged fat loss
Most of these posts I write are lessons I am trying to teach myself and I think others could benefit from. Today’s post is no different.
I have two examples of how hidden calories can become a problem. The first one is one I did to myself, the second was one that I did to my wife.
Both of them involve... peanut butter.
Did that sound really dramatic? I hope so.
I noticed this week that I have a habit that could be dangerous if I was trying to cut down on my caloric intake. Every time I make my son a peanut butter sandwich I give myself a bite of peanut butter for the effort. That can add up considering that 2 tablespoons of peanut butter is 200 calories.
I also make my wife protein shakes on a regular basis. She asked me how much peanut butter I used and I realized it was way more than she does when she makes her own.
Maybe an added 100-150 calories here and there does not sound like a big deal, but it can add up. Especially if you do it consistently over time. An extra 150 calories per day would lead to a 15.6 pound weight gain in a year.
Three things to learn from my mistakes.
First, is to watch out for the BLTs. The Bites, Licks, and Tastes that you put into your body. All the little bites you take when cooking, licking spoons, and other taste tests you do count.
Second, is that it matters who prepares your food. That is why it is crucial to prepare your food as often as you can. Restaurants do not have your waistline in mind when they prepare your food. Their main mission is taste, so calories can pile up pretty quick.
Third, is that small changes can work for you or against you. I mentioned above about how they can work against you. But those same pounds you put on, can be taken off by eliminating 150 calories/day. You could eat 150 calories less, burn 150 off, or a do a combo of the two.
PS- Peanut butter is still delicious, I regret nothing.
Did you know that now is when you see the most dramatic drop off in gym attendance every year? For whatever reason the third full week in February is when most resolutions are over.
If you have given up on the goals you have set for yourself, it’s not too late! There is plenty of 2017 to go, you just need to recalibrate.
Your first step is to find out what went wrong. Did you choose a goal that just sounded good, but not one you were committed to? Did you set too many goals? Did you have the right goal, but it turns out you hate working out?
It could be several different reasons why things did not work out. No pun intended.
Your second step is to figure out a new game plan. Don’t think about having to commit to the rest of the year. Set a goal for the next 4 weeks. As legendary SEAL Joe Maguire says, “Don’t look forward to the pain.” More on that in Friday’s e-mail.
Your third step is to figure out the most enjoyable way you could reach your goals. What types of exercise do you actually enjoy? Roller skating, yoga, swimming, hiking, lifting weights, shaking weights? Pick something you look forward to.
The fourth step is to do the same thing with food the next four weeks. Find some healthy foods that you like. They are out there I promise, you may have to do some experimenting. Or if you prefer you can start with the food first, then try the exercise in the fourth step.
Living a healthy lifestyle does not have to make you miserable. On the contrary it should make you feel energized and excited! You just have to find what works for you, even if it isn’t the typical “go to the gym, eat foods you hate but are super healthy, and look great but hate your life” tract that people get stuck on.
“Motivation is what gets you started. Habit is what keeps you going.” -Jim Rohn
“I can predict the long-term outcome of your success if you show me your daily habit.” -John Maxwell
If you can’t tell, I’m a quote guy. I believe they can motivate and inspire, but like the first quote hints at, it is temporary. To be successful, we have to develop good habits. That is especially true with exercise and eating right.
That is why I am so excited to launch the 2017 HABC Lean and Clean Challenge. Fancy name, awesome program.
It is a 6-week program that will give you all the resources you need to develop the habit of eating clean and healthy foods.
Here is what is included:
-Weekly Check-Ins/Progress Tracking to keep you accountable
-Clean Eating Guide (everything you need to know)
-Meal Mapping Template (teaches you how to create healthy meals)
-Ultimate Shake Guide
-Ultimate Breakfast Guide
-Bulk Cooking Guide (great for busy people)
-Meal Portion Guide
-Access to a free app so all the info can come straight to your phone
-Access to the Private Facebook group specifically created for this challenge to give you extra support and accountability
-Pinterest recipe page
I truly think this has included everything you need physically, mentally, and emotionally to form those all-important habits for long-term success. Two hyphens in one sentence, crazy!
The challenge will start on Monday, February 20, 2017. The cost for everything I’ve listed above is only $39. I guarantee your results or you get a full refund.
Reserve your spot here -->Lean and Clean
PS-The challenge is actually 7 weeks. The first week is to give you the tools and training to prep you for the challenge.
One of my awesome clients Lesley gave me a really interesting article to read the other day from The Costco Connection. Yep, I didn’t know Costco had a magazine either.
The article was titled “Dieting versus healthy habits” by Dr. Sandra Aamodt. The main idea was questioning why doctors always recommend dieting for their patients when it has not been proven to improve health in the long term.
The most telling quote in the article is where Dr. Aamodt says, “For health, the most important habit is daily exercise. No matter how much people weigh, physical activity predicts better health. People who rarely get off the couch are more than twice as likely to die prematurely as people who exercise moderately, whether they are normal weight, overweight or obese.”
Two stats that stood out to me are: low fitness is responsible for 16-17% of deaths in the US. Obesity is responsible for 2-3% once fitness is factored out.
That’s not to say you should not watch what you eat. Healthy eating will make you look, feel, and perform better so it is always a good idea!
The main point is to choose a lifestyle change over a diet. It is a clue that diet has die right in the name!
Become more active more often. Ditch processed foods, practice portion control, and cook/prepare more whole foods rather than going on a diet.
Are you a planner? Do you have to have all your ducks in a row before you do anything?
I am married to one of those people. Thank goodness, because I am the exact opposite. Marriage is all about filling in each other’s gaps.
There is definitely a time to plan, get ready, and make sure you have all the bases covered. But it can also be a sticking point.
It becomes a sticking point if it keeps you from taking action. Do you know what science has determined to be the perfect time to start exercising? Now. Now is the best time.
I love this quote I heard from Tim Ferriss: “Don’t be afraid to attempt what you are not qualified to do.”
I also like this quote from Kamal Ravikant, investor and author, “If I only did things I was qualified for I’d be pushing a broom somewhere.”
-Do not be afraid to do your first 5K because you don’t think you are ready.
-Do not be afraid to start Adventure Boot Camp because you think it is too hard or you can’t keep up. Spoiler alert- it's not and you can.
-Do not hold yourself back from reaching your full potential because that lying voice in your head says you can’t.
Go all in this year, put yourself out there, and see what happens. It won’t be easy, it will hurt, but it will be worth it. Don’t go through another year with regrets.
This is the year and now is the time. Take that first step towards change and just keep stepping.
Happy 2017 to you!
I went to go see the new Star Wars movie yesterday. Spoiler alert- it’s really good, if you are into that sort of thing. Ties some parts of other movies together for you.
While I was there I made a big mistake. I ordered a large popcorn and large drink. Not sure what happened but it just kind of appeared in my hands. They were running some sort of special I think, it was all a blur.
My son and I were going to split it, so I guess I thought it would be ok. The popcorn was the size of a pillowcase and the drink was the size of a bazooka.
Then my next mistake was letting my son pick the drink. The movie theater had one of those machines where you can get any kind of drink you want. Hundreds of combinations. I think we wound up with a Sprite, Grape, Root Beer mixture that was pretty terrible.
30 minutes of straight eating popcorn and drinking the toilet water drink later it was all gone. All of it! It was pretty amazing/depressing.
The moral of the story- portion control matters.
There is a ton of research out there that backs it up. Did you know that people clean their plate 91% of the time? And that is no matter how much food was offered and how hungry they were. At least we aren’t quitters…
So if you are trying to lose weight your first move should be to start using smaller plates and bowls. The super brains at Google introduced smaller plates in their cafeteria and the employees lost an average 10-15 pounds. With no other dietary changes!
In a study in the journal Appetite showed the dramatic difference switching from a 12-inch plate to a 9-inch plate can do for you. Participants in the study were able to cut their calories by 48% (up to 275-350 calories per meal). If you used the smaller plates for just 2 meals a day, that would result in a 14-18 pound weight loss over a 3 month period.
If you’ve been unsuccessful in the past trying to lose weight, give the smaller plates and bowls a try. It might be just what you need to be successful.
I have a new goal in life. To become a master of the wok.
My wife got one for her birthday in September and it just sat there for a couple of months. Then one day I decided to put that baby to use. Heroes don’t always wear capes.
It took me an hour to cure that thing and get it into cooking shape. Woks are fancy like that. But it has been awesome!
I’m a changed man. I’m cutting up vegetables more, looking up recipes, trying new things. I even went into this Asian market that I pass by all the time, but never go in. Some really interesting things happening in there FYI.
My point in sharing this is that you need to find a way to get excited about healthy cooking, just like you do about exercising. A good way to jump start that is cooking using a new method (wok, grill, Crock Pot), trying new foods, eating the same foods with different spices, etc…
It is easy to get into an eating rut where you eat the same things all the time. Branch out and you will find yourself cooking more, spending less on eating out, and saving yourself a lot of unwanted calories.
Continuing with the 10 Steps To Fat Loss Success today with Steps 6-10. In case you missed Steps 1-5, you can check them out here --->Part 1
6. Move more, sit less
Energy is a weird thing. You have to have the energy to at least get out and move a little bit, but then that little bit of moving can give you back more energy than you had before. You just need to start.
More and more studies are showing that sitting is worse than smoking and can actually undo all of the exercise you have been doing. Get up at the very least, once and hour and walk around a little bit.
7. Do you even lift bro?
Strength training is the fountain of youth. It can be weights, bands, bodyweight, milk jugs, or whatever you have that provides resistance but you need to get strong and stay strong.
You will build muscle, which will help you get rid of fat, which will make you more mobile, which will make you have better quality of life. Everything gets better when you get stronger.
8. Never settle
You have to continue to challenge yourself. The workout you did 6 months ago does not get you the results it did then. You need to always try to get more reps, more distance, more weight, etc... in everything that you do if you want to keep getting results.
9. H2O you didn't!
Just picture me saying this one really sassy like and you will get the full impact of what I named this step. I have talked about the importance of water a lot lately because it is that important.
Try getting up and drinking a tall glass Magical 3F Water every morning for a week and see if you notice any changes.
I have an experiment for you. Start talking about or thinking about someone you have not seen in awhile. An old roommate, a friend you haven't see in awhile something like that. More times than not, you will hear from that person within the next week.
It's crazy! But it works. It's called the Law of Attraction. Some people call it a self fulfilling prophesy.
Whatever you call it, you want to avoid negative thoughts about yourself. Constantly calling yourself fat, old, tired, and other insults does you absolutely no good. On the other hand, it actually cements those thoughts in your head and bleeds over into your behaviors.
Instead, do the opposite. Work on constantly encouraging and inspiring yourself. Get around people who do the same. Words have power, let them work to your advantage.
Where do you need to start? Pick one you can start making a habit today. Hope you found this list helpful.
2016 is almost over! How did this happen? I need to pay attention more.
Since the year is coming to a close, I wanted to give you a Cliff's Notes version of almost all of my advice. Do they still make Cliff's Notes by the way? If I had to boil it down to the 10 things you need the most, it would be this list.
Here is my suggestion for this list. Take a look at what you are doing now and add in one thing from this list. Start with the one that would be easiest for you to make a habit, then go from there. The New Year is coming, don't get caught up in the rush to change EVERYTHING about yourself in one week.
Here are the first 5 items on the list:
1. Just Eat Real Food
If you did nothing else on this list, you could cure a lot of problems if you just followed this one thing. Cutting processed and fast food out of your diet and eating things that come from the Earth is exactly what your body needs.
Crazy stat from Dr. Mark Hyman- There 600,000 processed food items in our environment. 80% of them contain added sugar.
More on sugar below.
2. Don't fear fat
Fat has a bad reputation because it is high in calories, but it is also very beneficial too. Food like fish, nuts, avocado, and coconut oil are all excellent examples of beneficial fats to have in your food plan.
Trans fats (man made fats) should be avoided at all opportunities. Shortening, fried foods, canned biscuits, margarine are all chock full of trans fats that will lower your good cholesterol and raise your bad cholesterol.
3. Shake the sugar habit
Sugar is absolutely killing America, especially our children. It is extremely addictive and has a vicious cycle that is very destructive to our bodies.
The end result? Your hormones get out of wack, you gain weight (among other side effects), and then you crave even more sugar!
Because of this threat, I even wrote a book about how to kick the the sugar habit. There was even research and stuff involved, it was like being back in school. I was proud of the end result though.
Fun fact- Having 1 soda per day increases a child's chances of becoming obese by 60%. And 90% of kids have at least 1 soda per day. That is a big reason experts are predicting that be 2050 obesity rates will sky rocket from 36% where we are now, to 50%.
4. Read the articles
If you read nothing else today, start reading your food labels. The package on the outside, is 100% marketing. The true story is told in the food label.
If nothing else, look at the first 3 ingredients (they are listed from the largest amount to the smallest). And if it has a bunch of stuff you don't recognize or can't pronounce, don't eat it.
5. Upgrade your carbs
Carbs have been demonized over the past few years. Carbs are not the devil. The simple starches (chips, fries, aka junk food) are the real problem and should be avoided for sure.
Whole grains, fruits, and vegetables are all excellent sources of carbohydrates. It all gets back to the first step we discussed. Eat carbs that are not processed.