Just got home from work. Gym closed. So is the blog for the night. Simon needs sleep.
FYI- When dieting and working out, make sure you drink enough water AND sleep. Sleep repairs muscles and its an easy work out. You are sleeping and if your metabolism is running from the gym, you're losing weight laying down and sleeping. G-d is great.
Happy Hunting.
Monday, August 31, 2009
From FoxNews.com
We're often told that losing weight is a simple mathematical equation of calories in, calories out. Burn more calories than you eat and you’ll lose fat. However, is it really that simple? The truth is that the actual “number” of calories you consume is not the only factor that affects your fat-loss efforts.
In this article, we’ll discuss five other things that should be considered when determining the effect of your diet on your waistline, primarily overlooked fat loss factors. Incorporate this knowledge into your workout and nutrition routines and soon you'll be ripped like Ryan Reynolds — and attracting looks from fitness babes like Amy Weber and Jamie Eason for it.
1. The Thermic Effect of the Food You Eat
The thermic effect of food (TEF) measures the amount of energy that is required to support the processes of digesting, absorbing and assimilating food nutrients as well as the energy expended as a result of the central nervous system's stimulatory effect on metabolism when food is ingested. Of the three macronutrients, protein carries the highest thermic effect. Eat more protein; burn more calories.
2. The Fiber Content of the Food You Eat
Due to its chemical makeup, fiber is classified as a carbohydrate; however, it is unlike other carbohydrates in that it is an indigestible nutrient. Even though each gram of fiber contains four calories, these calories will remain undigested and will not be absorbed. Therefore, if you were to consume 300 calories of red beans (a food in which nearly 1/3 of the caloric content is from fiber), approximately 100 of these calories would pass through your intestinal tract undigested.
3. The Glycemic and Insulin Indices of the Food You Eat
The glycemic and insulin indices are scaled numbers that refer to how quickly a particular carbohydrate source enters the bloodstream as sugar and how much insulin is needed to rid that sugar from the bloodstream, respectively. Generally speaking, there is a positive relationship between the two; the quicker sugar enters the bloodstream, the more insulin is needed to rid that sugar from the bloodstream. When high levels of insulin are present within the blood, fat burning is brought to a screeching halt, which is anything but desirable for those whose goal it is to obtain a lean, muscular physique. Don't let this be an overlooked fat loss factor.
4. The Different Macronutrients Present in the Food You Eat
Although insulin's primary function is to shuttle glucose (sugar) into skeletal muscle, it also carries many other nutrients to their respective storage sites — this includes lipids (fat). Since carbohydrate ingestion stimulates a large insulin response and fat ingestion gives rise to blood lipid levels, when the two are consumed together, they promote the greatest fat storage.
5. The Size, Frequency and Time of the Meals You Eat
Large, infrequent meals tend to promote storage of the ingested nutrients, as the body is unsure as to when the next feeding will take place. Conversely, consuming smaller, more frequent meals will result in an increase in metabolism and utilization of the ingested nutrients. Also, ingesting a large amount of carbohydrates before bed spikes insulin, deters nocturnal thermogenesis and increases fat storage during sleep. On the contrary, consuming a great deal of calories early in the day does not bring about this problem; rather, these calories are likely to be used as energy to support daily activities.
Fight the Fat
As you can see, someone could be eating a relatively small amount of calories daily, but at the same time be promoting a great deal of fat storage by: 1) Making poor food choices; 2) Combining macronutrients in a nonproductive fashion and; 3) Consuming food infrequently and at inopportune times. To illustrate this further, let's take a look at a recent study that analyzed the diets of 38 police officers. This study discovered that although the officers were consuming a hypocaloric diet (fewer calories than they burn), they all had unhealthy levels of body fat and had been gaining fat mass over the past five years. If all you had to do to lose fat was consume fewer calories than you burned, then these individuals would be losing fat, not gaining it.
To confirm the importance of the factors that I previously mentioned, let's take a look at some of the other things this study noted:
— Only 15 percent of their diet consisted of protein, the macronutrient with the greatest TEF.
— Their diet contained very little fiber.
— Over 50 percent of their carbohydrate intake was derived from simple sugars, which have very high glycemic and insulin indices.
— They didn't note this, but I'm willing to bet that they didn't avoid the fat-carb combo.
— They ate infrequently — only 10 percent of their caloric intake was consumed at breakfast and over 50 percent was consumed right before bed.
By now, it should be obvious that fat loss isn't just a matter of calories in, calories out. And while it’s a little more complex than that, you can easily use the tips in this article to ensure you’re getting the most from your dieting efforts.
Sunday, August 30, 2009
Day 13
Panic has set in. What in the name of all that is holy have I done? I post, daily, on my exploits of a very sensitive subject in my life. I share being fat with the general public, most of whom are friends. Have I lost my mind? I can't back out. I can't hit Carlos & Gabby's because people will know. Yossi's Grill is out of the question. I'm an idiot.
My mind is racing a little bit. Last week, exercise 3 of the 5 days of the week. Not a terrible start to this thing. Not great, but not terrible.
This week is starting off slowly as well. Tonight, however, I added something to the mix. A very dear friend of mine, Jesse, the OT, gave me exercises for me to do for my knees and ankles. (A little background...besides for being overweight and a terrible eater, I played baseball for many years as catcher, I skied for many years and was actually somewhat active for a big dude. Also, I had a bout with Osgood-Schlatters Disease and have lost cartilage in both of my knees.) I actually plan on scanning these in for those who have bad knees and ankles like I do. I do not endorse using them without proper consultation nor do I or Jesse take responsibility for anything that may occur if you decide to do these exercises and hurt yourself, which is hard, but I've met some of you....
After a week though, lets talk about some results. The weekly sum. The moment we have all been waiting for. The big kahuna, taking all of the cake.
Total Weight Lost: 2lbs.
This may not seem like a big achievement for you skinny people. I didn't ask you anyways. For fat Jews like me...this is huge. I put my mind and motivation behind this and actually have succeeded. I have been told, by my wife, mother in law and several other people, that just the 2 pounds and the extra movement in my life have actually tightened things already. Which is hard to believe. But any extra movement you do, when you are accustomed to do nothing, probably does have an effect on how your body reacts to it.
I don't know how to gauge how my body tightened up, but I do know that my pants did seem a little loose, which is awesome.
Keep this in mind. You only lose a certain amount of calories/weight at the gym. But with constant movement (in my case, Cardio), done everyday, your body and its metabolism actually help you lose weight when you AREN'T working out. Its incredible. The Lord does work in mysterious ways.
I now make sure that: 1) I exercise 2) I do body specific exercises for the weaker parts of my anatomy 3) I watch what I eat.
And Yes!!! I do watch what I eat. Sometimes, I do watch things go into my mouth that shouldn't, like the aforementioned Carlos and Gabby's. But I know what is going into it. I'm not randomly feeding the abyss. The cognizant recognition of your consumption is a huge step to losing weight. You actually CAN have that burritto. No kidding. But make sure you eat in moderation. No burrittos AND fries AND chili AND beer AND chips AND nachos AND a diet soda (because you are watching your girlish figure.) A burritto and bottle of water, actually not so bad. Is it the best thing for you and your diet? Probably not... but don't throw your whole new weight loss adventure because you had a wonderful, delicious, mouth watering, frankly..beautiful burrito. Eat it.
Just try to be stronger next time. I know I did. I was offered to be taken out the day after my Carlos and Gabby's and actually said "No," not that I didn't want to. But I knew that I had to be careful.
MMMMMM....burrittos.....
Happy Hunting.
My mind is racing a little bit. Last week, exercise 3 of the 5 days of the week. Not a terrible start to this thing. Not great, but not terrible.
This week is starting off slowly as well. Tonight, however, I added something to the mix. A very dear friend of mine, Jesse, the OT, gave me exercises for me to do for my knees and ankles. (A little background...besides for being overweight and a terrible eater, I played baseball for many years as catcher, I skied for many years and was actually somewhat active for a big dude. Also, I had a bout with Osgood-Schlatters Disease and have lost cartilage in both of my knees.) I actually plan on scanning these in for those who have bad knees and ankles like I do. I do not endorse using them without proper consultation nor do I or Jesse take responsibility for anything that may occur if you decide to do these exercises and hurt yourself, which is hard, but I've met some of you....
After a week though, lets talk about some results. The weekly sum. The moment we have all been waiting for. The big kahuna, taking all of the cake.
Total Weight Lost: 2lbs.
This may not seem like a big achievement for you skinny people. I didn't ask you anyways. For fat Jews like me...this is huge. I put my mind and motivation behind this and actually have succeeded. I have been told, by my wife, mother in law and several other people, that just the 2 pounds and the extra movement in my life have actually tightened things already. Which is hard to believe. But any extra movement you do, when you are accustomed to do nothing, probably does have an effect on how your body reacts to it.
I don't know how to gauge how my body tightened up, but I do know that my pants did seem a little loose, which is awesome.
Keep this in mind. You only lose a certain amount of calories/weight at the gym. But with constant movement (in my case, Cardio), done everyday, your body and its metabolism actually help you lose weight when you AREN'T working out. Its incredible. The Lord does work in mysterious ways.
I now make sure that: 1) I exercise 2) I do body specific exercises for the weaker parts of my anatomy 3) I watch what I eat.
And Yes!!! I do watch what I eat. Sometimes, I do watch things go into my mouth that shouldn't, like the aforementioned Carlos and Gabby's. But I know what is going into it. I'm not randomly feeding the abyss. The cognizant recognition of your consumption is a huge step to losing weight. You actually CAN have that burritto. No kidding. But make sure you eat in moderation. No burrittos AND fries AND chili AND beer AND chips AND nachos AND a diet soda (because you are watching your girlish figure.) A burritto and bottle of water, actually not so bad. Is it the best thing for you and your diet? Probably not... but don't throw your whole new weight loss adventure because you had a wonderful, delicious, mouth watering, frankly..beautiful burrito. Eat it.
Just try to be stronger next time. I know I did. I was offered to be taken out the day after my Carlos and Gabby's and actually said "No," not that I didn't want to. But I knew that I had to be careful.
MMMMMM....burrittos.....
Happy Hunting.
From My Brother
"So since you didn't go to the gym today or yesterday, you are getting yourself into bad habits of making excuses... they seem logical, "well i walked a mile and a half" but that quickly becomes "oh i walked half a mile."
The other day Jacob and I were listening to Zig Ziglar on motivation, he talked about this exact thing, download some of his speeches on motivation and goal setting, its amazing! Starting Monday, I am going to be waking up at 5:30 or 6 (have not decided yet) and go for a run every morning. I decided to do this because of Zig, so you should really listen to him and keep listening."
My brother, my loving sweet brother, is actually correct. This can become a bad habit, quickly. The snowball effect can roll you into your fat pants and that shirt that never looks QUITE right on you...you know the one...with the stretched button holes.
Its easy to logically think to yourself "I don't have to go to the gym today because XYZ." Especially when its hard for you to do it already.
As for Zig Ziglar...It sounds like a porn star name. I have downloaded his stuff before. He is no different than Anthony Robbins and the rest of the motivational speakers. They do work, if you like those sorts of things, but have become hard for me to listen to.
Adam, don't worry about what Zig has to say. He just regurgitates information he has heard or has put common sense to work. The same thing has been said by Rabbis and Torah personalities for years. Don't do things by rote (Prayers). Take responsibility for yourself, your actions and for others (any of the Bavas AND anything mussar). Take care of your health (Halacha). Your body is a wonderland (John Mayer).
The Torah was given as a blueprint to life. The things you learn in the Bavas (Bava Kama, Bava Metsia, Bava Basra) can greatly affect how you view your life and responsibilites in it. With people, with G-d,with money, with your family and most importantly, with yourself. Understanding how you function in this world helps you greatly understand that falling and making excuses only hurts you in the end. A real man (or woman) stands up and tries again. That is the making of a great person. Not how much money you make or what you own, but saying "I screwed up, lets try again."
Zig Ziglar has nothing on G-d.
Happy Hunting.
The other day Jacob and I were listening to Zig Ziglar on motivation, he talked about this exact thing, download some of his speeches on motivation and goal setting, its amazing! Starting Monday, I am going to be waking up at 5:30 or 6 (have not decided yet) and go for a run every morning. I decided to do this because of Zig, so you should really listen to him and keep listening."
My brother, my loving sweet brother, is actually correct. This can become a bad habit, quickly. The snowball effect can roll you into your fat pants and that shirt that never looks QUITE right on you...you know the one...with the stretched button holes.
Its easy to logically think to yourself "I don't have to go to the gym today because XYZ." Especially when its hard for you to do it already.
As for Zig Ziglar...It sounds like a porn star name. I have downloaded his stuff before. He is no different than Anthony Robbins and the rest of the motivational speakers. They do work, if you like those sorts of things, but have become hard for me to listen to.
Adam, don't worry about what Zig has to say. He just regurgitates information he has heard or has put common sense to work. The same thing has been said by Rabbis and Torah personalities for years. Don't do things by rote (Prayers). Take responsibility for yourself, your actions and for others (any of the Bavas AND anything mussar). Take care of your health (Halacha). Your body is a wonderland (John Mayer).
The Torah was given as a blueprint to life. The things you learn in the Bavas (Bava Kama, Bava Metsia, Bava Basra) can greatly affect how you view your life and responsibilites in it. With people, with G-d,with money, with your family and most importantly, with yourself. Understanding how you function in this world helps you greatly understand that falling and making excuses only hurts you in the end. A real man (or woman) stands up and tries again. That is the making of a great person. Not how much money you make or what you own, but saying "I screwed up, lets try again."
Zig Ziglar has nothing on G-d.
Happy Hunting.
Note from a Friend
First I want to say that your wife is very smart for taking away the big plate and only letting you use a smaller plate. Here in the US we are just used to portions that really are double or triple what we need.
Going with the plate thing you don't have to wait for Shabbas to make the meal special. If you have nice glasses and fun plates eating will be something to look forward to not only for the food but the decor and the fact that you are treating yourself.
I don't eat diet foods I eat the real thing and because I know that I am using real butter or olive oil etc etc I am more aware of how much I am using and therefore use less then I would with a substitute.
Eat foods that make you happy. If you find that a salad does nothing for you and leaves you hungry find something else maybe the same grilled chicken with steamed vegetables instead of raw. You need to do what is right for you and your body and tell everyone else you are doing this for yourself. Salad does not work for everyone. I need to eat something hot everyday or I just do not feel satisfied.
A money saver tip. If you want to have preztels or other snacks buy the regular sized bag but the minute you get home from the store put the correct amount to make a serving into ziplock baggies and allow yourself one baggie at a time. The same can be done with cereal and anything else that comes in a box or multi serving bag.
Most important listen to your body if you find a food does not agree with you try not to have it as often. if you crave something no matter what it is it is better to have it own up to having it and get over it then try to substitute something else instead because you will wind up eating the house and still want the original thing. Don't deprive yourself just realize what you are eating and eat less of it and pair it with steamed vegetables or broiled vegetables instead of potatoes and rice and challah.
Don't get discouraged at the Holidays. Either use a smaller plate to begin with or don't go back for seconds put a little of all the things you want on your plate and savor it. Also having chicken soup minus the matzo balls or pasta will help fill you up but not be horrible for you. Understand that in the past you probably gained 5 - 10 pounds easily during the holidays and this time around you will be accountable to yourself. Encourage someone to go on a Yom Tov walk with you after dinner just to walk and talk and catch up. If you know you are going to have multiple big meals during this time don't just eat salad because you will feel cheated have soup and salmon or a piece of chicken and some vegetables. If anyone gives you crap for not eating the entire table tell them you are making a change in your life. Someone not happy that you are eating real food instead of a salad tell them to back off. Maybe grandma makes something special only this time of year and it is your favorite have a piece at a time you can savor it. If that means you need to have it in the kitchen just you and grandma after the meal or as a dessert right before bed do that. You want to remember the taste and the smell and expirience and I bet grandma or whoever else made it will be very happy that you have made a decision that you want a piece but that you are going to do it in a way that a smaller piece means something and isn't forgotten and then you want 12 more pieces.
F
PS. All this comes from expirience. Since leaving NY i have lost 80 pounds and still going. I have become allergic to wheat and other grains so they have been completely cut out of my eating habits. I can't eat raw vegetables they make me sick but i can eat unlimited amounts of cooked ones. Yes it was difficult to convince people that eating Asian style (ok Chinese food almost everyday) is good for me and the salad they try to shove down my throat isn't but after the first day of a visit with me where my mom said she was going to eat what I did she lost weight on my Chinese Food Diet.
Going with the plate thing you don't have to wait for Shabbas to make the meal special. If you have nice glasses and fun plates eating will be something to look forward to not only for the food but the decor and the fact that you are treating yourself.
I don't eat diet foods I eat the real thing and because I know that I am using real butter or olive oil etc etc I am more aware of how much I am using and therefore use less then I would with a substitute.
Eat foods that make you happy. If you find that a salad does nothing for you and leaves you hungry find something else maybe the same grilled chicken with steamed vegetables instead of raw. You need to do what is right for you and your body and tell everyone else you are doing this for yourself. Salad does not work for everyone. I need to eat something hot everyday or I just do not feel satisfied.
A money saver tip. If you want to have preztels or other snacks buy the regular sized bag but the minute you get home from the store put the correct amount to make a serving into ziplock baggies and allow yourself one baggie at a time. The same can be done with cereal and anything else that comes in a box or multi serving bag.
Most important listen to your body if you find a food does not agree with you try not to have it as often. if you crave something no matter what it is it is better to have it own up to having it and get over it then try to substitute something else instead because you will wind up eating the house and still want the original thing. Don't deprive yourself just realize what you are eating and eat less of it and pair it with steamed vegetables or broiled vegetables instead of potatoes and rice and challah.
Don't get discouraged at the Holidays. Either use a smaller plate to begin with or don't go back for seconds put a little of all the things you want on your plate and savor it. Also having chicken soup minus the matzo balls or pasta will help fill you up but not be horrible for you. Understand that in the past you probably gained 5 - 10 pounds easily during the holidays and this time around you will be accountable to yourself. Encourage someone to go on a Yom Tov walk with you after dinner just to walk and talk and catch up. If you know you are going to have multiple big meals during this time don't just eat salad because you will feel cheated have soup and salmon or a piece of chicken and some vegetables. If anyone gives you crap for not eating the entire table tell them you are making a change in your life. Someone not happy that you are eating real food instead of a salad tell them to back off. Maybe grandma makes something special only this time of year and it is your favorite have a piece at a time you can savor it. If that means you need to have it in the kitchen just you and grandma after the meal or as a dessert right before bed do that. You want to remember the taste and the smell and expirience and I bet grandma or whoever else made it will be very happy that you have made a decision that you want a piece but that you are going to do it in a way that a smaller piece means something and isn't forgotten and then you want 12 more pieces.
F
PS. All this comes from expirience. Since leaving NY i have lost 80 pounds and still going. I have become allergic to wheat and other grains so they have been completely cut out of my eating habits. I can't eat raw vegetables they make me sick but i can eat unlimited amounts of cooked ones. Yes it was difficult to convince people that eating Asian style (ok Chinese food almost everyday) is good for me and the salad they try to shove down my throat isn't but after the first day of a visit with me where my mom said she was going to eat what I did she lost weight on my Chinese Food Diet.
Day 11 & 12
Holy Sabbath. A time for friends, shul, G-d and food. Lets just say. Thank the good Lord I can go to gym tomorrow.
That being said. I would like to thank everyone who came up to me and told me that they read this blog. That is awesome. And to any new readers...where have you been?
The blog will continue tomorrow with a new and improved entry.
That is all. You are dismissed.
Happy Hunting.
That being said. I would like to thank everyone who came up to me and told me that they read this blog. That is awesome. And to any new readers...where have you been?
The blog will continue tomorrow with a new and improved entry.
That is all. You are dismissed.
Happy Hunting.
Friday, August 28, 2009
Day 10
We need to talk. A little heart to heart.
Don't get depressed when you slack.
I didn't hit the gym tonight. I wanted to. I really did. I got home from work and just...slacked. Danielle tried to get me up off my duff, but I just wouldn't budge.
Motivation does work. Don't get me wrong, but it doesn't defeat the laziness of a supremely lazy person. But, I can't say "Tomorrow, I'll hit the gym" or "Diet starts Monday". That type of thinking will get you nowhere.
Again, being KOSHER weight loss (.blogspot.com), let's bring some G-d into the mix. Rav Tzaddok M'Lublin writes in "Tzidkas HaTzaddok" something very interesting about motivation. Of course, he talks about motivation to mitzvos, but it can be applied to everything in life, I mean, Torah is life right? Rav Tzaddok says that when you feel that little spark of motivation, you have to feed it. You have to run to do the mitzvah. There is nothing that should stop you. So to with taking care of yourself. Like going to the gym, l'havdil. You are motivated NOW to go to the gym. So, what are you waiting for? Go! Take the oppurtunity to feel that motivation and use it. It can only help.
I guess that can be good advice for really anything. You know what you want. Take it. Obviously, make sure what you want is correct. Following the rules of the Torah and the Land you live in. But take that spark and turn it into a life changing event. A fire, losing weight, doing Mitzvos...they all start with a spark and explode into something life changing. So just do it.
Happy Hunting.
Don't get depressed when you slack.
I didn't hit the gym tonight. I wanted to. I really did. I got home from work and just...slacked. Danielle tried to get me up off my duff, but I just wouldn't budge.
Motivation does work. Don't get me wrong, but it doesn't defeat the laziness of a supremely lazy person. But, I can't say "Tomorrow, I'll hit the gym" or "Diet starts Monday". That type of thinking will get you nowhere.
Again, being KOSHER weight loss (.blogspot.com), let's bring some G-d into the mix. Rav Tzaddok M'Lublin writes in "Tzidkas HaTzaddok" something very interesting about motivation. Of course, he talks about motivation to mitzvos, but it can be applied to everything in life, I mean, Torah is life right? Rav Tzaddok says that when you feel that little spark of motivation, you have to feed it. You have to run to do the mitzvah. There is nothing that should stop you. So to with taking care of yourself. Like going to the gym, l'havdil. You are motivated NOW to go to the gym. So, what are you waiting for? Go! Take the oppurtunity to feel that motivation and use it. It can only help.
I guess that can be good advice for really anything. You know what you want. Take it. Obviously, make sure what you want is correct. Following the rules of the Torah and the Land you live in. But take that spark and turn it into a life changing event. A fire, losing weight, doing Mitzvos...they all start with a spark and explode into something life changing. So just do it.
Happy Hunting.
Wednesday, August 26, 2009
Day 9
As promised...the Day 9 entry.
Today started out with promise. I woke up at a decent hour, davened (prayed for those who don't know what Daven means) and started my day. I went to the middle of nowhere Long Island today for a friend of mine for work purposes. Making some money is always good.
I get to Bohemia, NY, which from Far Rockaway, is roughly 45 minutes. The problem with this is, I am not supposed to be there. My dear friend gave me the wrong directions. On top of that lovely detail, my beautiful truck popped a tire. The day started off with such promise and hope it would have made Obama proud.
Did you know AAA has a limits how many visits they help with? Yeah...they do. So I finagled my last free trip. I am awesome. By the time the tow truck comes, I am sweaty and out of breath. This is where the weight loss kick comes in...this wonderful friend said I wasn't so far from the office. So I walked. And walked. And walked. Give or take a mile and a half, in 90 degree heat. It was like doing Bikram Yoga in Hell fully dressed. But, the silver lining is I did my workout today, and then some.
So I decided to scratch the gym tonight. I was pretty happy with my nice little trek over Long Island. I discovered many things...like heat rash.
Now that angry Simon was able to vent, advice time. This one is for Josh. I am fat. Overweight. Pleasantly plump and festively fit. But I am motivated. I don't know why I am, but I am. I made a big deal out of me losing weight and I honestly can't tell anyone why. My wife is happy because her husband won't look like Porky pig anymore. My parents are happy because I am going to be "healthy" (and I just hear them now..."We love you Simon, we just want you to be healthy...") All in all, I still didn't care. It tooks me looking at my weight to get motivated and now I am doing it for myself.
But where does the motivation come from? You have to care. Maybe it will take a shock like looking at your weight on your friends scale, or a heart attack, or diabetes, or any of the wonderful little aches and pains you get in your back, knees and ankles. Or my personal favorite...ripping your most comfortable, favorite pair of pants getting into your 1999 Black GMC Sierra 1500. Whatever shocks you may actually be good for you. Walking through fire, throwing yourself to the wolves. Get motivated. Tell people about it so you can't back out. Set goals ( if I lose 50lbs, my parents are buying me new clothes).
Something else gave me extra motivation today. While I was waiting for the tow truck today, after the summer Iditerod through Bohemia, I decided to clean some of the garbage from my truck. I live out of the thing, its bound to get dirty. It was like the greatest hits of 7-11. Coffee cups, juice bottles, soda bottles, snack wrappers, etc etc etc...
I can't promise I won't go back to eating those little pretzels with cheese in between or a super fructose juice or a massive Double Big Gulp from 7-11, but I was truly embarrassed by what I saw. No wonder I am in the position I am in. So note to self (for me and you) start a food journal. You don't have to show or tell anyone. But write down what you eat every day for 2 weeks. It may scare a Mr. Goodbar right out of you. I know it did for me.
Happy Hunting Kiddies.
Today started out with promise. I woke up at a decent hour, davened (prayed for those who don't know what Daven means) and started my day. I went to the middle of nowhere Long Island today for a friend of mine for work purposes. Making some money is always good.
I get to Bohemia, NY, which from Far Rockaway, is roughly 45 minutes. The problem with this is, I am not supposed to be there. My dear friend gave me the wrong directions. On top of that lovely detail, my beautiful truck popped a tire. The day started off with such promise and hope it would have made Obama proud.
Did you know AAA has a limits how many visits they help with? Yeah...they do. So I finagled my last free trip. I am awesome. By the time the tow truck comes, I am sweaty and out of breath. This is where the weight loss kick comes in...this wonderful friend said I wasn't so far from the office. So I walked. And walked. And walked. Give or take a mile and a half, in 90 degree heat. It was like doing Bikram Yoga in Hell fully dressed. But, the silver lining is I did my workout today, and then some.
So I decided to scratch the gym tonight. I was pretty happy with my nice little trek over Long Island. I discovered many things...like heat rash.
Now that angry Simon was able to vent, advice time. This one is for Josh. I am fat. Overweight. Pleasantly plump and festively fit. But I am motivated. I don't know why I am, but I am. I made a big deal out of me losing weight and I honestly can't tell anyone why. My wife is happy because her husband won't look like Porky pig anymore. My parents are happy because I am going to be "healthy" (and I just hear them now..."We love you Simon, we just want you to be healthy...") All in all, I still didn't care. It tooks me looking at my weight to get motivated and now I am doing it for myself.
But where does the motivation come from? You have to care. Maybe it will take a shock like looking at your weight on your friends scale, or a heart attack, or diabetes, or any of the wonderful little aches and pains you get in your back, knees and ankles. Or my personal favorite...ripping your most comfortable, favorite pair of pants getting into your 1999 Black GMC Sierra 1500. Whatever shocks you may actually be good for you. Walking through fire, throwing yourself to the wolves. Get motivated. Tell people about it so you can't back out. Set goals ( if I lose 50lbs, my parents are buying me new clothes).
Something else gave me extra motivation today. While I was waiting for the tow truck today, after the summer Iditerod through Bohemia, I decided to clean some of the garbage from my truck. I live out of the thing, its bound to get dirty. It was like the greatest hits of 7-11. Coffee cups, juice bottles, soda bottles, snack wrappers, etc etc etc...
I can't promise I won't go back to eating those little pretzels with cheese in between or a super fructose juice or a massive Double Big Gulp from 7-11, but I was truly embarrassed by what I saw. No wonder I am in the position I am in. So note to self (for me and you) start a food journal. You don't have to show or tell anyone. But write down what you eat every day for 2 weeks. It may scare a Mr. Goodbar right out of you. I know it did for me.
Happy Hunting Kiddies.
Tuesday, August 25, 2009
Day 8
Second day at the gym.
I am severely out of shape apparently because half way through my little bike trip, my legs decided to go on strike and cramp up. I worked through it and finished my half hour on the bike...
My diet is changing too. I didn't really drink too much soda (and yes, diet really isn't good for you either, please don't kid yourself. Yes...it is better than regular soda, but if you were to cut out all soda from your diet, you would drop weight. The chemicals in the soda help the fat cells retain weight.) But I love juice...and I mean, I LOVE it. I can drink juice all day. So to offset this, I found these little packets of awesomeness from Arizona. Sugar free, yadda yadda yadda...just drop in your bottle of water and its like a flavor explosion. I can't vouch for how great they are for you, BUT what I can say is that the nutrition label reads like my bank account...0, 0, 0, 0.
Drinks were a huge problem in my diet, the other thing was portion control. I dont eat much throughout the day, but when I do, regardless of healthy or unhealthy, I eat a lot! So, to stop that little miracle, Danielle (my wife for those who don't know) is making me use a smaller plate. I definately eat more than the normal person to begin with...I am 6'5", with a big frame and a lot of muscle and fat, I eat a lot. I need bigger portions, its just the reality. So instead of driving myself crazy with planning out my plate, I eat on a smaller plate. I dont stack (too much, unless they are stackable, like fish fillets or something similar) but I give myself a nice portion.
And since this IS KOSHER weight loss, lets hear something from the RAMBAM, Rabbi Moshe Ben Maimon. Far be it for me to quote him in a Torah sense, I'm not really all that bright, however, the RAMBAM was a doctor to the Caliph in his time. His medical research and findings are actually still studied today (and proven correct). Anyhow, the RAMBAM found that drinking during eating is actually is bad for digestion. Whatever you are drinking actually waters down the stomach acid and makes it harder for the stomach to do its job. His solution? Drink a half hour after you eat. That way, your food is being processed and the water helps push things through.
There is a school of thought that I read about talking about stomach volume. If you keep your stomach full, you will eat less. It makes sense. So how is it done? A handful of almonds before you eat can help. I find, for myself, drinking a cup of water or two roughly a half hour before eating helps fill the bottomless abyss that is my stomach.
Maybe you guys have some tips. Respond and lets get talking.
Happy Hunting.
I am severely out of shape apparently because half way through my little bike trip, my legs decided to go on strike and cramp up. I worked through it and finished my half hour on the bike...
My diet is changing too. I didn't really drink too much soda (and yes, diet really isn't good for you either, please don't kid yourself. Yes...it is better than regular soda, but if you were to cut out all soda from your diet, you would drop weight. The chemicals in the soda help the fat cells retain weight.) But I love juice...and I mean, I LOVE it. I can drink juice all day. So to offset this, I found these little packets of awesomeness from Arizona. Sugar free, yadda yadda yadda...just drop in your bottle of water and its like a flavor explosion. I can't vouch for how great they are for you, BUT what I can say is that the nutrition label reads like my bank account...0, 0, 0, 0.
Drinks were a huge problem in my diet, the other thing was portion control. I dont eat much throughout the day, but when I do, regardless of healthy or unhealthy, I eat a lot! So, to stop that little miracle, Danielle (my wife for those who don't know) is making me use a smaller plate. I definately eat more than the normal person to begin with...I am 6'5", with a big frame and a lot of muscle and fat, I eat a lot. I need bigger portions, its just the reality. So instead of driving myself crazy with planning out my plate, I eat on a smaller plate. I dont stack (too much, unless they are stackable, like fish fillets or something similar) but I give myself a nice portion.
And since this IS KOSHER weight loss, lets hear something from the RAMBAM, Rabbi Moshe Ben Maimon. Far be it for me to quote him in a Torah sense, I'm not really all that bright, however, the RAMBAM was a doctor to the Caliph in his time. His medical research and findings are actually still studied today (and proven correct). Anyhow, the RAMBAM found that drinking during eating is actually is bad for digestion. Whatever you are drinking actually waters down the stomach acid and makes it harder for the stomach to do its job. His solution? Drink a half hour after you eat. That way, your food is being processed and the water helps push things through.
There is a school of thought that I read about talking about stomach volume. If you keep your stomach full, you will eat less. It makes sense. So how is it done? A handful of almonds before you eat can help. I find, for myself, drinking a cup of water or two roughly a half hour before eating helps fill the bottomless abyss that is my stomach.
Maybe you guys have some tips. Respond and lets get talking.
Happy Hunting.
Monday, August 24, 2009
Frum Health
I've been following an interesting set of articles on YeshivaWorld, written by Alan Freishtat.
Click on this link YESHIVISHE WORKING OUT
This is a good set of articles and a great start to thinking about getting off of your duff..
Click on this link YESHIVISHE WORKING OUT
This is a good set of articles and a great start to thinking about getting off of your duff..
Day 7
I GOT THE SHOES TODAY!! I WENT TO THE GYM!! I STARTED A DIET!!! Well, to be perfectly honest, I just ate healthier today. I had a coffee early in the day, water throughout the day, a yogurt and for dinner a grilled chicken salad with fat free Ranch Dressing. The dressing was gross, but I am an awesome chef..if I say so myself.
At the gym, I warmed up on the elliptical for 5 minutes, the stationary bike for 30 minutes and back to the elliptical for 20 minutes, with walks in between to not cramp up.
A occupational therapist friend of mine gave me a workout for my knees and ankles, to strengthen them, after years of serious abuse from my overly large body.
I'm feeling the burn, but had trouble walking up the 3 flights of stairs to my apartment...
...and by the way, thank you all for reading. Eventually, I will actually have real tips for losing weight and dieting, with recipes and whatnot, but I have to lose a little weight to sounds like a superstar..
At the gym, I warmed up on the elliptical for 5 minutes, the stationary bike for 30 minutes and back to the elliptical for 20 minutes, with walks in between to not cramp up.
A occupational therapist friend of mine gave me a workout for my knees and ankles, to strengthen them, after years of serious abuse from my overly large body.
I'm feeling the burn, but had trouble walking up the 3 flights of stairs to my apartment...
...and by the way, thank you all for reading. Eventually, I will actually have real tips for losing weight and dieting, with recipes and whatnot, but I have to lose a little weight to sounds like a superstar..
Sunday, August 23, 2009
Some Tips...
- Dietary control and exercise. It’s true what they say - all you need to do is watch what you eat, and expend more energy than you consume. It’s really that simple. You can quit reading this list now, you now know everything you need to know and didn’t need to fork over $500 for the privilege of me telling you the secret of losing weight. You don’t need to read a 4,000 page book, you don’t have to buy a tape series, you don’t need to stay up late at night to watch infomercials to understand this basic premise. It’s 100% true.
- Change your lifestyle. If you’re calling this a “diet,” then you’re going to gain all the weight back (and more) within a few months of losing it. Diets do not work. Diets are temporary. When you change your dietary lifestyle, however, you’re changing your habits - and you’re putting yourself on track for long-term / continued success and weight maintenance. Don’t ever tell anybody you’re on a diet - ever. I’m speaking from experience, here - a reformed low-carber. Worked out well for a while, but ultimately failed because my entire lifestyle didn’t change (permanently).
- Join an online support group. In my case, I created my own - FatBlasters. It’s essential that you not feel alone, and reaching out to friends (new or old) is typically a smart move. I just heard about PeetTrainer, but didn’t know about it when I began down the road to weight loss. You have to know that others are out there for moral support - they know things that you couldn’t possibly know, and they’ve probably been “in your shoes” at some point in the past (or present). Share stories, laughter, tears, successes, and failures - share them. There are thousands of communities out there, so keep looking until you find the one that fits you.
- Take before and after photos. I know it sucks to see yourself as a chunky monkey (sorry, that’s what I called myself - if only to get myself motivated to meet my weight loss goal). However, there’s no easier way to illustrate your progress. The “after” photos are far more fun to capture and share, admittedly. Find yourself on Flickr! It’s good to see yourself how others see you. Do you like how you look? In many ways, Flickr helped me lose weight.
- Hire a substitute teacher. Don’t reach for the brands you know and love immediately - or without thinking first. Eggs are “good” for you, but consider using egg substitutes instead (in fact, many restaurants will let you order lower calorie foods). There are countless “lower” alternatives for you to try. If something different doesn’t taste good, by all means - find a better substitute, or eat less of the original. In some cases, the substitute may be worse for you than the regular version of the product. The good news is, healthier choices are silently replacing their “normal” counterparts - and they taste just as nice.
- Start reading labels. I know it sucks, but you have to do it - and there’s no way to avoid this tip. If you don’t know what you’re putting in your mouth, you’re flying blind. Don’t assume, either - triple-check the ingredients list and serving sizes. You must rely on yourself for this; nobody else is going to be able to lose the weight or do the math for you. It’s not that complicated a task, but it will require effort. If nothing else, just pay attention to the calorie count.
- What’s so funny about bovines? If you like cheese, you must buy the Laughing Cow brand, and keep several of the suckers in stock at all times. The individually-wrapped wedges make for excellent snacks, and are wonderful when melted over just about anything edible. I’d be careful about straight-up American cheese, though - it’s oil, but not necessarily as good for you as (say) a slice of cheddar would be. I have yet to find something as calorie-light and filling as Laughing Cow (I don’t know how they do it).
- Tell your family. You’re not going to lose the weight alone, even if you ARE alone in losing the weight. If you’ve got a family at home, talk to them about it - initially, not incessantly. Let them know what you’re going to do, and that you want (and need) their support. If you don’t let them know, you’re running the risk of them inadvertently sabotaging your efforts. You want them to help you get to your goal(s). You want them to share in your happiness when you’ve made it past a certain mark. Who knows? Maybe some of your new habits will rub off on them and they’ll become healthier people, too?
- Go public. I didn’t want to admit that I had screwed up, but admitting the problem in public was the first step on the path to eventual success. I was now accountable for my actions, and all my friends knew what I was doing. There was no turning back, otherwise I’d be risk damaging my integrity. I didn’t want to disappoint the people who read me on a regular (or semi-regular) basis. Plus, it’s an easy way to find out which of your friends have gone through the process before - and glean tips from their own experiences. Then, other friends might become inspired to do the same thing you’re doing once they see that you’ve taken the first step.
- Identify your exercise. No exercise was created equal. You might like running, so run. You might like jogging, so jog. You might like stationary bikes, so bike stationarily. Find the one that works best for you - that isn’t too much of a chore for you to do regularly throughout the week. Don’t pick a routine that you don’t like - or you won’t want to do it, and you certainly won’t stick with it for long. I also wouldn’t recommend buying into that whole “no pain, no gain” mantra. I’ve lost weight without hurting myself, and you probably can, too.
- Become a Gazelle. You’ve probably seen Tony Little on TV, selling his Gazelle glider - a low impact exercise machine. I can tell you: it works. It’s easy on my legs, and really gives me a workout when I apply myself on it. Some people say it’s awkward to use, but I love mine - and would consider recommending no other home exercise equipment at this point. Then again, I’m a wimpy geek who only wants to burn calories.
- Zone out. There’s a reason why people exercise to their favorite music - listening to external stimulus takes your mind off of the physical activity. That’s the secret to making “exercise time” fly. If you’re concentrating on what your body is doing, the session is going to drag on for what will seem like days. Buy a portable music player, or situate yourself in front of a television.
- Never count on live programming. It’s important to stimulate your mind while your body is exerting itself in other ways. However, never rely on “what’s on TV or the radio” at the time. Instead of zoning out, you’ll find yourself flipping between channels - and that’s going to make the time drag as much as it would if you weren’t keeping your mind busy in the first place. “Live” is a very bad idea. Go with pre-recorded programming or go without.
- Video games helped me lose weight. I can keep my balance on the Gazelle (which some might find difficult to do). As such, I plugged an Xbox 360 into the TV and started to play it while I was working out. Immediately, I found that I was sweating more than I was when I was only watching TV passively! The reason boils down to a single word: adrenalin. Now, the only way I’m able to work up a sweat is when I play a fast-paced game on the game console. Yes, even game genre is important; avoid any diversions that require long pauses between tasks. Racing games (like Burnout) have worked very well for me. The more mindless the game, the better your burn, the faster the exercise session will go.
- Set realistic goals. You can lose 50 pounds in a week if you work out 12 hours a day and eat nothing but celery - but not if you’re human. Slow and steady wins the race. Don’t bite off more than you can chew - literally. Make small goals on your way to the bigger goal(s). In the end, you’ll have achieved more (and more frequently, might I add).
- Avoid trans fats and high fructose corn syrup. I offer this suggestion for a few reasons. First, they’re not good for you anyway. Second, you’ll eliminate a lot of the “bad foods” outright - no questions asked. You’ll have to become more selective in what you eat by avoiding these two nasty ingredients - which are in more foods than you probably care to know.
- Don’t always listen to your mate. I’ve already suggested that you tell your family - but sometimes members of your family will try to dissuade you from trying to lose weight. It’s simple: they might not want you to succeed where they may have already failed, whether consciously or inadvertently. Your loss is not always their gain. Watch out for statements like: “You’ve lost enough weight.” or “I like you just the way you are.” Fact of the matter is, if YOU don’t like the way that YOU are - then YOU are going to have to do something about it, no matter what anybody says. They still love you, though (in theory).
- Don’t compare yourself to others. Every body is different. It stands to reason that everybody will lose weight differently. Even if you do the exact same things that I do, you won’t lose weight at the same rate. The key is in finding your triggers. Keep your goal in sight, and do whatever you have to do to meet that goal. When you start looking at someone else’s habits, you’re only going to become discouraged and quit without even realizing that it’s physically impossible to be anybody but yourself.
- Women aren’t men. It’s been proven that men can lose weight more rapidly than women can, which is likely due to our physiological makeup (women are supposed to have more fat than men, because they’re the birthing gender). This isn’t a sexist statement to make - it’s pretty much the truth. As such, females should expect to set separate goals than males - especially if you’re working on losing weight together, side by side.
- Take a magic pill. Nonsense! There is no such thing as a magic pill. Don’t fall victim to the hype of the latest fat-burning drug commercial. If you listen or read closely, you’ll see that every single one of these things is effective when combined with proper diet and exercise (which they even state in their advertisements). The side-effects for these drugs are usually worse than your additional weight, anyway.
- Vitamins are good for you. If you’re going to take any pills, let them be natural supplements (like Essential Fatty Acids or multivitamins). Be careful about overdoing it, though - especially with herbal remedies. Too much of anything is a bad thing. You can consult a nutritionist, but always buy on your own - and keep these supplements to a minimum. Remember, too, that specific vitamins are no good without specific minerals.
- Deck your desktop. In the beginning, some of my friends sent me complicated spreadsheets to help chart progress. Uh, no - not for me; I’m the kind of guy who likes taking the easy route. As such, I scoured the Web for the best desktop tool and remembered CalorieKing. You won’t find anything easier to use. Trust me, this is the one; I can keep track of everything I eat and expend (without hassle). While the statistic-addicts will love CalorieKing for its thoroughness, the utility was truly designed with non-geeks in mind. The CalorieKing Web site and service are fine on their own, but the downloadable client is what you really want to get. Pay the registration fee, man - how much is your health worth to you?
- Identify your ideal weight. If you’re 5′5″ with a certain build, there’s an ideal weight that matches your body type. Find it - and make that your goal. And if you don’t know what that might be, try searching the Web for a calculator (though results and calculations will vary by a small margin). Now you have a weight goal to shoot for.
- Consider the source. I’m going to make a gross generalization here, but… why would I trust an overweight doctor or nutritionist to give me proper advice on weight loss? “Do as I say and not as I do” is not a maxim I’m willing to accept from anybody who would be qualified to tell me how to do something. Talk to people who are doing it, or who have done it and been successful. You don’t have to mirror their regimen, but at least you’re getting help from someone who’s really been there. Or, as they said in the Christmas episode of “Two and a Half Men,” people who live in fat asses shouldn’t throw waffles.
- Ignore Ronald McDonald. You don’t have to eliminate fast food completely, but you should avoid it at all costs. Most of it is nasty, bad stuff anyway - if you’d even go as far as to call it food. If you’re looking for convenience, find a more convenient meal source. Besides, most of what they serve would be considered “food product,” not food. There’s a gigantic difference as far as your body is concerned. Your bloodstream does not have taste buds, need I remind you?
- Scale up. If your measurement tool sucks, upgrade it. If it’s analog, dump it. I’ve talked to many geeks about their choice in scales, and most of them (myself included) recommend something in the Tanita family. They’re high-quality, rugged, accurate devices. Make sure you set your scale on a hard surface, too (as carpet foundations do not make for accurate weight measurements).
- Watch your weight. Some people say that you shouldn’t weigh yourself more than once a week. I’ve been much happier charting my progress every day. No matter what, you need to weigh in at the same time, every time. For me, that’s 10am every morning (or somewhere thereabout). If you decide to weigh yourself every single day, understand that your weight will fluctuate by one or two pounds - and that you should only keep a serious eye on the lengthier trends.
- One pound a week. If you’re not losing at least one pound a week on your chosen weight loss regimen, you’re (a) stalled, or (b) finished. You might need to push yourself even harder, or (in some cases) let up a little bit while your body plays catch-up. If you lose more than one pound a week, then you’re doing better than average. Expecting to lose five pounds a week just isn’t realistic, though.
- Maintain your priorities. Sure, your sandwich would taste amazing with an extra tablespoon of mayonnaise… but do you really need it? Rather, is it more important for you to reach your weight loss goal quicker - or have this sandwich taste marginally better? What’ll happen the next time you’re faced with this decision - will you cave again? It’s a slippery slope; don’t lose sight of what’s most important to you.
- All weight is not equal. Muscle weighs more than fat, but the last thing you want to lose is muscle! For this reason alone, it’s important to have a regular exercise routine somewhere in your schedule. Without exercise, your body is going to burn through muscle first - and you’ll wind up more imbalanced than you were to begin with. You want your body to burn fat, not muscle. You want to lose weight, but you want to lose “fat” weight - not muscle mass.
- Counteract the “Rainy Day” principle. If you decrease your calorie count without necessarily increasing your physical activity level, your body is going to crash. It’s going to say to itself: “Holy sh*t! I better store these calories as fat, because I’m not getting enough of them - and I don’t want to die.” When you exercise, you set your body’s process to “burn” instead of “save.”
- Don’t overdo it. If you change something in your lifestyle, you’re probably going to see results - but there’s a law of diminishing returns at play. You can exercise for an extra hour a day for a week and still lose the same amount as you had when you were only exercising half as much. Give your body time to adjust - don’t push yourself too hard or you’re just going to spend your energy on something that’s not necessarily going to give you immediate and direct benefit. This, of course, only applies to those of you wanting to lose fat - not for those who are training for a triathlon.
- Patterns are good. Once you’ve found your workout groove, do your best to stick with it. Exercise no less than three times a week for 40 - 60 minutes each time, but don’t feel the “need” to do it more than five times over a seven day period. Your body will likely appreciate a burn-off in the morning more, but if you need to relieve stress in the evening - don’t be afraid to adjust your workout schedule accordingly. Schedule making and keeping are important for other areas of your life as well.
- Sleep it off. To be an efficient fat-burning machine, your body requires at least eight hours of sleep a night. If you think that you’re doing yourself a favor by sleeping less, you’re mistaken. Give your body time to rest itself, both mentally and physically. Sleep is very, very important (if only for mental alertness for the following day). If you feel tired, that’s likely your body’s way of saying: “Shut your eyes, stupid!”
- Remember that the fork is not a shovel. I eat fast (I swear I can’t help it). Even if I’m not hungry, I want to shovel everything into my mouth in less than a minute. But my brain doesn’t know that my stomach is full until twenty minutes after it actually is. As such, I could stuff myself silly before realizing I didn’t need to consume as much as I did. Try eating half of what’s on your plate, wait ten minutes, then continue to eat if you’re still hungry. You never want to feel full - ever. That’s when you know you’ve eaten too much. If you want a real hunger-stopper, try an Omega 3 and Omega 6 supplement (EFAs) twenty minutes before a meal.
- Become your own snack fairy. It’s okay to snack between meals, really. Small meals throughout the day are enough to keep you satisfied, as (much like the sensation of being full) you never want to feel hungry. Let your body know it’s going to get a regular regimen of calories. Plus, if you starve yourself for the regular meals, you’re probably going to eat more before your brain tells your mouth to stop. Think about it: breakfast, lunch, and dinner are social constructs at their very core.
- Love the oil companies. Just like your car needs high-quality oil, so too does your body. Not all oils were created equal, though it’s hotly contested which ones are better for you than others. Personally, I love a good olive oil - it’s 100% natural and is rich with Omega 9 fatty acids. Enova is another one that we’ve found to work quite well in our lifestyle at home. Choose your oil wisely, though - your weight loss goal should be more than simply cosmetic. It’s a good rule of thumb when it comes to food: the more natural something is, the better it is for you.
- Fat is where it’s at. If you think you can lose weight and keep it off by avoiding all fats, you’re sadly mistaken. In fact, if you think that low fat eating is the only way to go, you might as well just quit now. Your body (and your brain) needs fat to survive! This is why the scientists call “them” essential fatty acids - Omegas 3, 6, and 9. These fats have been stripped from many supermarket shelf items, and it’s your responsibility to put fat back into your dietary plan. Don’t avoid eating fat, embrace it - equally.
- Bring balance to the force. If you eat the same foods over and over again, you’re going to get bored - unless they’re foods you really, really like. Feel free to change it up - keep your tongue happy. Balance carbs with proteins with fats, though. If you have more of one nutrient for one meal, try more of another nutrient for the next. And for heaven’s sake, don’t just shop in the “diet” section of the store. You can still (likely) eat the same things you’ve always eaten, just not so much of them at any one time.
- Know your daily calorie limit. When I was in the process of losing weight, it was suggested that I stay under 1700 calories a day. Knowing that number was half the battle. I could eat anything I wanted throughout the day, so long as I would stay at or beneath that number. While I couldn’t track 100% of the items I ate, I was able to make intake estimates - and adjust my schedule and ration my remaining calories accordingly. In this sense, you’re given extreme freedom - so long as you stay at or beneath that suggested calorie level for your plan. If you don’t know how much you’re supposed to take in, how are you supposed to know how much you’re supposed to take in?! Sounds redundant, but it’s a situation that many “dieters” are in (which is why they fail)!
- Fiber good. When you start to lose fat, you’re probably going to get constipated. Yeah, it happens more frequently than we care to admit (or share). You should have a good amount of fiber every day, anyway. Fiber is very important to your health (and your weight loss goals). Try the Metamucil snack wafers for a quick fiber infusion. Then, magnesium citrate for those… “stuck” moments, in which you’ll find yourself from time to time. Stick a bottle or two of that in your fridge for safe keeping, and don’t plan on going anywhere for 24 hours after taking a dose (trust me, trust me, trust me).
- Walk the walk. You burn calories when you walk, did you know that? Certainly, you don’t expend as much energy as you do when you run, but you burn it nonetheless. Consider picking up a good pedometer, if only to gauge how many steps you take in the average day. According to others, the Omron HJ112 Premium Pedometer is the one to beat. If nothing else, knowing how many steps you take on the average day will give you a better idea as to your regular activity level - around the home and/or the office. Plus, you can count those steps as calorie deficits in certain programs (like CalorieKing).
- Train wrecks will happen. One of these nights, you’re going to go out with friends and eat your weight in steak (likely blowing any kind of progress you had made for that day). Instead of repeating the overindulgence, just put yourself back on track the next day. You’re allowed to “mess up” every now and again, so long as you don’t make a habit out of consuming an excessive amount of food. Right the dining injustice immediately. You’ll be okay. You’ll be fine. Just don’t do it again. And again. And again. And again.
- Satisfy cravings with extreme prejudice. If you’re hungry for something, eat it. Don’t deny yourself the simple pleasures. If it’s possible, eat only half of what you want. Is your craving satisfied, or are you addicted to the flavor? Losing weight shouldn’t be torture for anybody. You have to ask yourself: Is it more important for me to eat this entire case of fudgesicles, or to look good for my brother’s wedding? Only you have the answer to that question, and if you ignore logic, you’re going to hurt yourself in the long-run. Just take a nibble or two - I won’t tell a soul.
- Water you waiting for? If you’re not drinking enough water, your body will let you know. Thirst is an amazing sensation - quench it. If you’re not hydrated, your body won’t be working at peak levels. Most of your body happens to be water, by the way. If you’re worried about “water weight,” remember that you’re likely to retain more water when you’re not giving your body enough of it in the first place. Besides, that’s what those workout sessions are supposed to help with every other morning. I’m not going to dictate how many glasses you should drink, though - as that’s going to vary from person to person.
- Join the soda club. Like most people, I love carbonated beverages. However, unlike most people, I love unflavored carbonated beverages - and if your tongue is attune to sugary-sweet drinks, you’re also the kind of person who believes that club soda tastes salty (even when it contains no sodium). Make the move to an unflavored drink sooner rather than later. If you need help along the way, lemons and limes can be your best friends. If you’re going to drink something more than water, at least make sure it’s not going to hinder your progress. If you’re a sugary-soda drinker, dropping it from your daily routine altogether will help you drop ~5 or more pounds in a single week (WITHOUT doing anything else).
- Sugar is evil that tastes good. You probably don’t want to hear this, but sugar is a bad thing. The more refined it comes, the more your body is going to react negatively to it. Sugar, sugar, sugar is in everything, everything, everything. If it’s sweet, it’s got sugar in it. There are all sorts of sugars out there, and all of them are ultimately metabolized by the body. It’s a good bet that the sugars in an apple are better for you than the sugars in a candy bar, though. If you’re addicted to sugar, this is going to be a horrible hurdle to overcome.
- Sugar substitutes are just as evil as sugar itself. Do you really think your body knows how to handle something that was man-made? Seriously. These chemically-adjusted products do not occur in the wild; there are no Splenda trees in warmer climates, nor are there NutraSweet plants in the Arctic. In some instances, taking in sugar substitutes may actually increase your levels of hunger! Let’s not forget about all the health issues that might arise from these unnatural substances. If you’re given a choice, it’s almost better to go with something your body knows how to deal with (real, unprocessed sugar). No, it’s much safer (and healthier) to stay away from blue, pink, and yellow packets entirely. Do a Web search for “Artificial Sweeteners May Damage Diet Efforts.” Then sit there and tell me they’re okay? No way.
- White bread can’t jump. Did you know that white bread isn’t good for you? Oh, it’s true - just ask any diabetic. Research has shown that people who eat more refined products (like white bread) are more likely to have belly fat. Why? It’s simple: your body isn’t getting what it needs. The food industry isn’t the health industry, okay? You can’t trust that they’ve got your best interests at heart (despite all their marketing efforts). If you want the flavor of white bread, please eat the whole grain white bread instead? Sara lee makes a wonderful loaf, as I can personally attest (even though I like rye more than white or wheat). Repeat after me: whole grain white bread, whole grain white bread.
- Hasta la pasta, baby. Much like its cousin, white bread, refined pasta can damage your health and pinch your weight loss plans. I’m not saying you should quit pasta altogether, but I will suggest that you change your pasta pusher to Barilla. They have a new wheat pasta that’s a dead ringer for the ol’ crappy white stuff you used to eat. “Barilla PLUS” is absolutely fantastic, as well as a good source of fiber and protein. You’re usually going to be better off with a “wheat” option, although traditional wheat pasta has a texture that you might not like (even though I find it perfectly acceptable to my palate).
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Now, once you’ve achieved your weight loss goals, what are you going to do to keep the fat at bay? The worst thing you can do is something I’ve done countless times over: get lazy. I’ve conveniently forgotten about all of the aforementioned rules a few times, and it’s put me back in the same situation I don’t want to be in - ever again. While I don’t have to be as careful as I was during the weight loss period, I’m still measuring myself and recording my daily activities. This may turn into a weekly weigh-in soon enough, as it’s easier to correct yourself at 5lbs than it is at 50lbs. Good luck!
TAKEN FROM: http://chris.pirillo.com/50-weight-loss-tips/
Day 6
WHAT A GREAT DIET DAY!!!!
Still no shoes, but I made up for it in food poisoning. Any calorie that I may have consumed in the last couple days is no longer. Tuna on a bagel...it seems so harmless...
Still no shoes, but I made up for it in food poisoning. Any calorie that I may have consumed in the last couple days is no longer. Tuna on a bagel...it seems so harmless...
Saturday, August 22, 2009
Day 4 & 5 - Shabbos
Still..nothing to report. Hot as anything in NY, so the sweating helps me, I hope. Still no stupid shoes...Zappos fails..
Still embarrassed about the weight...maybe I'll get the shoes on Monday...
Still embarrassed about the weight...maybe I'll get the shoes on Monday...
Thursday, August 20, 2009
Day 3
Still no shoes....only a very large soda and some snacks today to eat...boy...dieting is easy...
Tuesday, August 18, 2009
Day 2
Today wasn't quite as productive as day 1. I started my food journal today, even though it was a REALLY off day. Tons of sugary drinks today. I couldn't drink them fast enough. Its going to be really crazy trying to ween myself off of the juices and the coffee drinks I love so much.
Danielle bought me some whole grain granola cereal with the warning: "Please don't eat the whole box in a sitting." Super duper.
Still waiting for my new sneakers too...
On the flip side though today, I drank almost a gallon of water today. It seems like a lot to you "normal" sized people, but remember, I'm huge. I dwarf you on a skinny day. Also, the heat and the lack of air movement help with the sweating. Gotta refill those tanks baby.
Danielle bought me some whole grain granola cereal with the warning: "Please don't eat the whole box in a sitting." Super duper.
Still waiting for my new sneakers too...
On the flip side though today, I drank almost a gallon of water today. It seems like a lot to you "normal" sized people, but remember, I'm huge. I dwarf you on a skinny day. Also, the heat and the lack of air movement help with the sweating. Gotta refill those tanks baby.
Advice from a formerly chubby companion.
Don't mind the grammar. Thanks Joel for the tips:
u asked 4 tips so i will give u my 2 cents.
#1 rule. dont look at what u r doing as a diet but rather change ur eating habits and lifestyle. I told myself that there is no excuse to ever pig out like i do. not on vacation, shabbos, birthday..u get the point. its ok to eat a slice of pizza every once in a while but keep it at 1. Moderation even when u r not so shtark on ur diet is the key. by doing this u minimize getting in2 the downwards spiral that all 2 often happens.
what helped me alot was counting calories like weight watchers. it gives u a scale to judge ur day. spk to a dr bur somewhere below 2k per day is good.
dont go on the scale more then once every 2 weeks. never on a sunday reason being, come shabbos u eat more then usual and even if its healthy its going to reflect poorly on the scale. if u eat past 7pm the night b4 i wouldnt go on either. the reason i suggest these type of things is bc dieting has very much to do with the moral. when u c bad numbers on a scale it can b pretty demoralizing.
be prepared. some of the worst binges is when there is nothing to eat. what i do to prevent that is the following. ill cut up 10 cucumbers, 10 peppers and some celery and put them in containers in the fridge. ill also have some low calorie salad dressing prepared so that on a whim i can just snack on these vegtables.
there are some gr8 diet snack foods out there now but some of it can b expensive. they make popcorn that is only 60 calories for the whole bag. wheat crisps are addictive and they are 7 for 110 calories. grapefruit/lemonade ices for 15 calories. all these items can b purchased in supersol.
its hard but try to eat six meals a day. its much better for your metabolism. starving urself does not work bc it slows ur metabolism.
try to practice eating slower. it takes 20 minutes for ur brain to realize that u just ate food. at dinner ill eat half my dinner, sit on the couch for 20 min and then eat the rest. alot of times i am full by that time so i dont even eat the other half.
excersize, weight lifting is also very good for ur metabolism but focus on cardio. i also try and walk places if i have time. u got to get pumped about being healthy.
idk if u ever lost bug weight but there is no greater feeling in the world then feeling good about ur body. i got ways to go but i am getting there. i lost 47 pound a yaer ago and i kept most of it off. i dont necc practice what i preach but i promise it works. its 99% in the mind and 1% makes a diff which diet u r on.
u asked 4 tips so i will give u my 2 cents.
#1 rule. dont look at what u r doing as a diet but rather change ur eating habits and lifestyle. I told myself that there is no excuse to ever pig out like i do. not on vacation, shabbos, birthday..u get the point. its ok to eat a slice of pizza every once in a while but keep it at 1. Moderation even when u r not so shtark on ur diet is the key. by doing this u minimize getting in2 the downwards spiral that all 2 often happens.
what helped me alot was counting calories like weight watchers. it gives u a scale to judge ur day. spk to a dr bur somewhere below 2k per day is good.
dont go on the scale more then once every 2 weeks. never on a sunday reason being, come shabbos u eat more then usual and even if its healthy its going to reflect poorly on the scale. if u eat past 7pm the night b4 i wouldnt go on either. the reason i suggest these type of things is bc dieting has very much to do with the moral. when u c bad numbers on a scale it can b pretty demoralizing.
be prepared. some of the worst binges is when there is nothing to eat. what i do to prevent that is the following. ill cut up 10 cucumbers, 10 peppers and some celery and put them in containers in the fridge. ill also have some low calorie salad dressing prepared so that on a whim i can just snack on these vegtables.
there are some gr8 diet snack foods out there now but some of it can b expensive. they make popcorn that is only 60 calories for the whole bag. wheat crisps are addictive and they are 7 for 110 calories. grapefruit/lemonade ices for 15 calories. all these items can b purchased in supersol.
its hard but try to eat six meals a day. its much better for your metabolism. starving urself does not work bc it slows ur metabolism.
try to practice eating slower. it takes 20 minutes for ur brain to realize that u just ate food. at dinner ill eat half my dinner, sit on the couch for 20 min and then eat the rest. alot of times i am full by that time so i dont even eat the other half.
excersize, weight lifting is also very good for ur metabolism but focus on cardio. i also try and walk places if i have time. u got to get pumped about being healthy.
idk if u ever lost bug weight but there is no greater feeling in the world then feeling good about ur body. i got ways to go but i am getting there. i lost 47 pound a yaer ago and i kept most of it off. i dont necc practice what i preach but i promise it works. its 99% in the mind and 1% makes a diff which diet u r on.
Day 1
The Weight: Too Much to Tell
The Mood: Little depressed (See above topic)
Steps Taken Today:
(1)Joined Gym: Club Central; Cedarhurst, NY - Men's hours
(2)Bought new sneakers: I haven't had new sneakers, or a pair, in a very long time.
(3)Saw a dietitian: I love having friends in different fields. Rebeccah is gonna hook me up!
(4)Friendly competition: Yitzi Landman...buddy, you are going down.
The Backstory:
Ladies and Gentlemen,
My name is Simon. I am currently 28 years old. I am happily married to a wonderfully accepting woman named Danielle. I am 6' 5" and am "large and in charge."
One day, I received a text message from my friend Dave telling me about a promotion at the gym he goes to. Without thinking, I said I'll sign up. That's the story. I have a couple of reasons to do this:
1) My Wife
2) I am overweight
3) My knees and ankles hurt
4) Overly warm...all the time
5) Sluggish
6) Heart problems run in the family, on both sides
7) Dear Old Dad is a diabetic
8) I can't afford any more pants...
Just one reason is good enough, but the list really does go on and on and on. Even my Rabbi mentioned something. When the clergy tell you to do something, better start doing it. So I am.
As the name of the blog states, I keep Kosher. If you don't know what kosher means, please click here. I can't mix milk and meat, no shellfish, no pork. This may actually make things easier for any dieter because you actually have to be aware of what you eat. Awareness is one of the keys to weight loss.
This is the end of Day 1. I will post everyday. Maybe sometimes, many posts a day. If you have tips, please comment.
The Mood: Little depressed (See above topic)
Steps Taken Today:
(1)Joined Gym: Club Central; Cedarhurst, NY - Men's hours
(2)Bought new sneakers: I haven't had new sneakers, or a pair, in a very long time.
(3)Saw a dietitian: I love having friends in different fields. Rebeccah is gonna hook me up!
(4)Friendly competition: Yitzi Landman...buddy, you are going down.
The Backstory:
Ladies and Gentlemen,
My name is Simon. I am currently 28 years old. I am happily married to a wonderfully accepting woman named Danielle. I am 6' 5" and am "large and in charge."
One day, I received a text message from my friend Dave telling me about a promotion at the gym he goes to. Without thinking, I said I'll sign up. That's the story. I have a couple of reasons to do this:
1) My Wife
2) I am overweight
3) My knees and ankles hurt
4) Overly warm...all the time
5) Sluggish
6) Heart problems run in the family, on both sides
7) Dear Old Dad is a diabetic
8) I can't afford any more pants...
Just one reason is good enough, but the list really does go on and on and on. Even my Rabbi mentioned something. When the clergy tell you to do something, better start doing it. So I am.
As the name of the blog states, I keep Kosher. If you don't know what kosher means, please click here. I can't mix milk and meat, no shellfish, no pork. This may actually make things easier for any dieter because you actually have to be aware of what you eat. Awareness is one of the keys to weight loss.
This is the end of Day 1. I will post everyday. Maybe sometimes, many posts a day. If you have tips, please comment.
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