Lean Eating with Small Bowls

I really like this idea from Paul Akers, a guy I’ve been watching for years as he teaches Lean Manufacturing, here he has posted a couple of videos on how to eat lean with small bowls.  Really instructive, and intuitively it makes total sense!

I learned a couple of things in these videos. First, the benefit of portion control using a small bowl and second, that there is actually a healthy option at Panda Express. My family goes to Panda a lot and our normal item to get is a bowl of Orange Chicken with rice. Love the look of the healthy option, which sounds like Terriaki Chicken without the sauce, and vegetables. Wonder if they have to specially make it or if they always have the grilled chicken ready? I’ll have to check it out the next time I go.

I’m going out to run errands today and plan to go to Bed Bath and Beyond to see if I can buy a set of those small bowls.

Yesterday went OK – I ate well for breakfast and lunch, but ate too much for dinner and snacks and didn’t drink enough water throughout the day.

Giving It Another Go – Lose Weight in 2015

imageLast year on January 1st I had big plans to lose weight.  That lasted all of three days.  So here I am starting another New Year where I gained weight from the previous year, this time another 6 pounds, putting me at a high water mark of 312.6 pounds.  I’ve really got to do something and hopefully by blogging about it consistently I can stay on the straight and narrow of my diet plan.

Losing just 10% would be 31 pounds, and while 10% really doesn’t seem like much, 31 pounds does!  Time to start over and get serious, wish me luck.

 

Muscle Fatigue

WeightsOne of the things I need to start doing in order to win my weight loss challenge is to start lifting weights again. I’ve never been a big lifter, usually when I’ve done it I’ve focused more on reps than weight.

I have a spreadsheet that I used in the past to track my reps and weights, and I started a new one this morning for 2014. Using the old sheet as a template, I saw that the last time I had lifted was 2010! Not coincidentally, that is the last time I had a better than average run at losing weight.

So this morning I sucked it up and hit my upper body strength training exercises, which took me about 35 minutes and resulted in a wonderful feeling of muscle fatigue and even a little sweat. It’s -10 degrees outside and it felt real good to get a little sweat on indoors. As I am typing this my arms still feel a little fatigued.

I used my Bio Force home gym machine for some of the lifting, and then free weights for the rest.

One day does not a trend make but this is a good start to the year.

 

I’m Joining a Weight Loss Challenge!

Yesterday’s post It’s a New Year! Weight Loss Goal for 2014 was randomly linked to by a friendly-sounding blogger named Carolina who is starting a challenge called Sprint to May Challenge. Since I can use all the help I can get I decided to sign up.

The Challenge

The Sprint to May Challenge doesn’t have to be about weight loss, but it will be for me. Here is Carolina’s description:

Welcome to the new year! It’s a time for renewal and regained hopes. A few of us have personal goals we want to achieve this year and in the ones to come. This is not a new year’s resolution challenge, nor do we expect you to reach your ultimate goal(s) within the time frame of this challenge. We just know how hard it is to stay on track. We want to invite you to join us on this challenge and stay on course to reach any goal(s) you may have.

Read the full description for more, there looks to be a bunch of challenges and mini-challenges that I will have to learn about.

My Bio

To enter the contest you need to provide a bio, so here is mine. My name is John and I turn 48 this year. I started this blog last year as a tool to help achieve my goal of Getting Fit by Fifty. As usual, I started off well and ended poorly. It didn’t help that I was unemployed for the last 8 months or so (wouldn’t you think it would be easier to lose weight when not working?!?). I start this year at 306 pounds with about 2 1/2 years left to hit my ultimate goal of 200 pounds. My goal for 2014 is what should be a very attainable goal of getting to 269. It’s been about 6 years since I’ve been at that weight and it would mean a lot to me to get there.

Losing 37 pounds in 12 months is only a smidgen more than 3 pounds a month. The first pounds are the easiest, so I am shooting to lose 5 pounds a month, a total of 20 pounds, between now and the end of April. If I somehow manage to kick butt and take names I reserve the right to change my goal to even more weight loss!

Let the challenge begin!

It’s a New Year! Weight Loss Goal for 2014

Well here I am joining the millions of people setting New Year’s resolutions that include losing weight.  Most of us will do well for a few weeks and then everything will fall apart.  Hate to be a Negative Ned, but the data bear this out as fact.

306 PoundsHere’s where I am starting the year out.  Just a pound less than when I started this weight loss blog last year.  My goal for the year is to get to 269 pounds, a loss of just a little over 10%, but a weight that would be a good milestone for me.  There is absolutely no reason why I can’t get this done, and I’m starting off the year steeled to make it so.

One thing that will be helpful to my efforts is that I start a new job next week.  You would think being unemployed would make it easier to exercise and eat well but I found the opposite to be true.  If I am ever in that position again, I will know how important it is to push yourself to exercise and eat well while not working because it truly was a missed opportunity.  But hopefully I won’t have that opportunity again.

I have an early challenge to my plan, a nice celebration dinner out tonight on New Year’s Day at a very nice restaurant that will have all sorts of fatty foods to eat.  I’m going to have a little of this and a little of that, and in doing so won’t deprive myself, but I am not going to pig out.

That would be a good start to the year, a year in which I plan to see the 260s for the first time in 6 years or so.

Good luck on your resolutions!

 

Ugh

image

This is just not going in the right direction. I’m not doing anything to help myself so it’s not like I should get down because something isn’t working, I should get down on myself because I’m not even making the effort.

Weekly Weigh-in (2013-11-10)

Weigh-in – 304.4 PoundsI’m on the road again on my journey to getting fit by fifty. Certainly a 1 pound loss is nothing to get excited about, but the key thing for me is that I’m once again documenting my journey, and I know from experience that if I can keep that going then this weigh-in will be the first of many losses. Getting started is one thing though, and sustaining it is quite another.

There isn’t much I did this week to deserve a loss, so let’s recap a few things:

  • Did pretty well most mornings with protein laden rocket fuel breakfasts like 3-egg omelets with cheese and a side of avocado.
  • Did pretty well throughout most of the days with reasonable lunches and minimal snacking.
  • Did 30 minutes on the eliptical one day.

Not much on the positive side of the ledger. Negatives?

  • Overate at many dinners and then snacked into the nights after.
  • Didn’t drink much water.
  • Didn’t do any walking.

Clearly, this is not a long-term formula for losing weight. I’m going to try very hard this week to make a push to lose at least 3 pounds. My plan for doing so? I plan to get up early every day and start the day with a 4 mile walk with my dog. With winter approaching Minnesota this can get a little chilly but it is always an invigorating start to the day. I’m also going to try to add some strength training and more elypitical, plus focus on drinking lots of water. I should be able to maintain solid breakfasts, and I’m going to focus on smaller portion sizes at dinner and no nightime snacking.

If I am able to pull all of this off I think a 3 pound loss is very doable. Hopefully I’ll be able to be honest with myself (and my readers) if I have the inevtiable slip-up.

On the road again, and I feel fine.

Commitment is Tough

CommitmentSo what’s worse than a weight loss blogger going on hiatus for 7 months? Maybe one like me who calls out a bunch of other weight loss bloggers who fall down and still haven’t got up!

No, I’m not going to call anyone out. But one of the more disappointing things I discovered yesterday when I wrote a blog entry for the first time since April was that most of the new weight loss bloggers I had started to follow have had similar stalls, if not complete failures. Commitment is tough!

I started this weight loss blog at the beginning of the New Year as I imagine a lot of others did as well. I started linking out to other guys I found, some of whom have been around for awhile but others who were new this year as well.

Here is the tally for how things went out of the 14 guys’ weight loss blogs I linked to in my sidebar (there are 15 now as I just added GratefulRick):

One didn’t post from February – July, and has only posted a couple of times in August. But in fairness, he did write “You’re not welcome here. Fuck off.” in his first August post, so I shouldn’t be surprised!

One was doing great until June, then dropped off the planet. Hope you are OK.

Two deleted their websites entirely.

One hasn’t posted since January.

One skipped March and April, got it going again in May and then stopped.

One made it through most of January, then wrote failure posts in July and October. I have hope he’ll keep it going this time. Admitting failure is a great sign.

One has been posting every couple of months, so still there and recognizing they need to do more.

Six have been pretty consistent with posting throughout the year.

Keeping any blog going is tough and when it’s tied to something as difficult as weight loss, all the more difficult. I hope everyone figures out what they need to do to be happy and healthy.

Good luck!

 

Weekly Weigh-in (2013-11-3)

Weigh-in – 305.4 PoundsI weighed in on March 17th with my 11th consecutive week of weight loss from when I started this blog. It’s been all down-hill since. I lost my job at the end of April, and I’m still looking for work and now it’s way past time to start looking for my health again. I’ve gained back all but 2 pounds from my starting point at the beginning of the year. Embarrassing!

The worst part is, if I had done nothing but focus on my weight loss from the moment I had lost my job I would be so much better off right now almost 7 months later. I still wouldn’t have a job, but I’d realistically probably be at around 250 pounds rather than 305.

One day at a time, starting over.

 

 

Weekly Weigh-in (2013-04-14)

Weigh-in – 297.4 PoundsIt’s official – I’m a loser, and not in the good way (as in losing pounds).  I haven’t weighed in for a month and in that time I managed to GAIN 6.8 pounds.  Fast food, not drinking water, not bringing veggies to work for a snack, not packing lunches, not walking up the steps, eating too much, not thinking about what I was eating.  Everything I had been doing so well with the first couple of months down the tubes.  Time to pick it up again before I get too far adrift.  I can do this.