Commitments for Weight Loss, a Top Ten List
March 10, 2011
My employer has recently launched a “Biggest Loser” themed competition. Everyone is now working in teams to hold each other accountable and to lose the most pounds/inches over the next 12 weeks. The timing is perfect; losing weight has been a goal of mine in the past but I have not taken it as seriously as I am now that there is a committed group supporting me. Below are the “Top Ten” changes which I am committing to make over the term of this competition which will assist with achieving my weight loss goal. These are changes that do not a total lifestyle adjustment; many can be incorporated into a daily routine:
#1) Get more sleep; Experts recommend 7-9 hours of sleep every night. What I realized is that I have been balancing too many priorities and only getting 5 or 6 hours in a typical night. Now I have started going to bed earlier than ever before, which also has the added benefit of less late night snacking!
#2) Eat Breakfast; Breakfast is the most important meal of the day because it jump starts your metabolism. Research has shown that you burn 10% more calories a day and are 49% less likely to be obese if you eat something every day. The key is that something is always better than nothing, even if it may be “unhealthy” such as bacon or a breakfast sandwich. Personally, I have decided to stick with something simple such as a yogurt cup (Activia is great!), bowl of oatmeal, piece of whole wheat bread with nutella or even a simple banana.
#3) Hit the Gym; Everyone knows this is a key step for living a healthy lifestyle. I realized that I was paying for the membership but not using it as effectively as I could be. Just having the membership does not psychologically contribute to weight loss, you must use it. I was only attending once a week, but many people have told me that you will not see gains unless you attend 3 times per week. I am now going to set my routine with a mix of lifting, cardio, stretching and sauna time for the max effect.
#4) Eat Less; On the opposite end of the spectrum from burning calories is the concept of cutting the intake. Portion control is critical, especially when people have are bad at estimating how many calories are in the food they consume. I have now decided to use smaller plates and to request take home bags when eating at restaurants so that a standard meal is now both lunch and dinner. This is going to be tough, especially when I have a wife who cooks some of the best food around!
#5) Drink water; I never realized how many calories can hide in the form of beverages. Starbucks has several drinks that would make eating candy seem healthy. Water is much better for you and it also helps you feel fuller. I have decided to repeat the motto “pop is poison” when faced with the choice to drink any soda or sugary drinks. Even diet soda is bad because it contains sodium which causes the retention of water weight.
#6) Eat more fruits and veggies: There is a reason that fruit and veggies are found in the heart of the food guide pyramid; they are packed with the vitamins and minerals a body needs. The problem is that they are not always “convenient” foods and expire if not eaten shortly after the purchase date. To combat this, I have found it is a good idea to do some meal planning and to buy less groceries during each trip.
#7) Cook: When you prepare a meal, you control what goes into it. Not only does eating out less help my wallet, it helps my waistline.
#8) Relax: Stress causes your body to produce cortisol, a chemical that actually slows down metabolisms. Your body goes into a sort of “survival mode” when stressed, meaning that excess calories are stored as fat. Reduce your weekend commitments and actually use vacation time to relax. Do what you can to not take work home with you and unplug from the internet for at least a few hours every day.
#9) Eat slowly: This is the most surprising and least thought about weight loss item on the list. It does require conscious effort to think about the food as we consume it. Some experts have found that when you chew your food more, it is digested better and the nutrients are fully absorbed. You also will enjoy your food more and are more likely to stop eating when full. It takes about 20 minutes for your body to “feel full”, and often we eat too much before that actually occurs. No one likes the heaviness of eating too much and eating slower can help. One simple trick that I have begun doing is saying grace before beginning a meal to put me in the conscious mindset.
#10) Break up with food: This is the item on the list which I need to do the most, end my relationship with food as it currently exists. Food has always been a source of comfort and a source of happiness. I would buy candy, snack without thinking, and end up eating too much when stressed. The relationship is unfortunately killing me slowly, so I have decided to change the way that I think about food. When I see a piece of cake, I think about the hours on the treadmill required to burn it off. Every little bit helps.
I know that weight loss is possible when effort is put in. A few years ago in 2006 I weighed 223.6 lbs before leaving for a 3 ½ month timeframe in Nairobi, Kenya. When I returned from Africa in 2006, I weighed only 206 lbs, which is a loss of 17.6 lbs! I realized that the main reason for this was that I ate smaller portions, lived a more active lifestyle and lived without stress during that time. The weight loss did not stick because my last weigh in was 241.6 pounds. It is hard to believe, but I, like many people who fail to monitor their weight, I had accumulated 35.6 lbs of weight over approximately 5 years. Gaining 7lbs a year is no way to live, and this is why I strive to be a big loser!
If you have any advice, words of encouragement or ideas, feel free to comment below! Stay Healthy.
