* Code to improve Google search: Frank's Weight Loss Blog: July 2009

Friday, July 31, 2009

July 31, 2009--222 Pounds

Five months left in the year. That's plenty of time to make 2009 a great success or it can be almost another half year of treading water. I would bet on the success possibility even though past history favors the treading water.

Not much point in doing the food journal today. I'll try to eat light throughout the day and then refrain from going overboard at the class reunion party this evening.

Thursday, July 30, 2009

July 30, 2009 -- 222.5 Pounds

Food today--I have been doing a poor job on this lately, mostly because I've been doing a horrible job at coming close to staying under 2,000 calories a day. Some of that has been various "special occasions", some of that has been the hectic nature of work with my co-worker in the computer department now at the halfway point of being out for a month.

The last big event of the summer is this weekend, my class reunion to mark 40 years since graduation. While there's always something on the horizon just out of view, things should settle down into a more manageable routine after this weekend. That would leave us 5 months till the end of the year. It's a lot of time to right the ship in 2009. It's a lot of time for a 2,000 calorie per day lifestyle to start making its mark. I've got to get back to eating less each day as a mindset, not as a temporary diet that will chance when the weight is dropped. That may not be a practical thing to do Friday and Saturday, but it's something I can accomplish today.

Food today: breakfast sandwich (260)--yogurt at break(100)--soup(300)--crackers(200)--pineapples(320)--soup(300) = 1,480 calories (that seems low so maybe I forgot something--it was a busy day and there wasn't much time to think about eating)

Wednesday, July 29, 2009

July 29, 2009 -- 221.5 Pounds

Food today (as if I'm going to really keep up the list all day):


----------------------------

My high school class has a reunion this weekend to mark the 40 years since our graduation. It seems like there was a time months ago when I tried to pump myself up to lose weight for a trio of summer events: my 4th of July trip to Dallas, the Strong Family Reunion, and this 40th high school reunion. In each case I would be seeing mostly folks who hadn't seen me for almost at year or even longer, people who would remember me as a person who easily fit into the overweight category.

This triple motivation obviously didn't work. It's hard to believe that I'll come up with a better slate of events to push me towards weight loss, so let's presume that losing weight for others isn't going to be the key to losing weight. Actually, it might be more accurate to say that losing weight for future events isn't going to be the key.

While walking yesterday, it occurred to me that my life is mostly lived in a one month bell curve, maybe more like a two week bell curve. Things that are happening today and tomorrow are very important and they are at the top of the curve. Things happening in the future are still on on the chart if they are coming up in the next week or so, but anything that's very far off (like 2 weeks or more) hardly registers on my radar. I just can't think that far ahead. Likewise, yesterday's events might still register somewhat in my memory, but things for last week or two weeks ago are almost down to the bottom line of the graph. I have very little focus on anything that isn't near the present--I think that's why it is hard to see the big picture on weight loss. Changing my weight is a big plus for the "distant" future, but it has little to do with today or even next week. It's not really something that motivates me much towards action.

Tuesday, July 28, 2009

July 28, 2009--223.5 Pounds

Food today: breakfast sandwich(260)--

----------------

For the record, my weight on Sunday was 222 after sweating at Sneaky Fest much of Saturday, and my weight Monday was 224. That was probably from eating too much at Sneaky Fest on Saturday.

I'm not a smoker and I don't drink much alcohol. We all know the health damage done by smoking and excessive drinking, so it's a no-brainer that a person would be doing a lot of good for their body by giving up smoking and/or heavy drinking. And yet for some reason, these people are often too weak to make the change. Don't they know to just say no. Or keep a journal to raise awareness. Or simply avoid the situations where drinking and smoking are greater temptations. Or start a blog.

It seems like habits like smoking and drinking should be ones a person could and should break, just as losing weight seems like such an achievable task. What's frustrating is that even after these last 3 years, I still continue to think that losing weight is a very achievable thing, and yet I continue to struggle. While the dietary equivalent of treading water is better than just giving up and going under, this inability to get closer to the goal is confounding.

I'll keep trying, going back to old plans that would work if properly followed and coming up with new plans that look good on paper. Treading water really is a lot better than going under so the last 3 years haven't been a failure. I just need to find a way to start moving closer to the shoreline.

Saturday, July 25, 2009

July 25, 2009--222.5 Pounds

Food today: pineapple(320)--


-----------------------------------

You might think this is a joke, but I've slept through the night twice in a row since making the decision to stretch instead of get on the internet when I wake up in the middle of the night. Coincidence? I don't think so.

I went to the movies yesterday (a big thumb up to "UP"). That's part of yesterday's strange food intake with the two packs of crackers being eaten right before I went to the movie to keep away any possibility of hunger during the movie. After the movie, the goal became to stay under 2,000 calories for the first time in a few days, so the popcorn came late and that's all I needed before bedtime. It does mean that at the moment, 5:40 a.m. on Saturday, I'm really hungry and it looks like a bowl of pineapples is coming shortly.

No one needs to tell me about how poor my food selection has been and continues to be. I do take my vitamins each day, a must thing to do in my life. I'm going to try and do better in the weeks to come, as well as doing better on the walking. Once it gets to sunrise this morning, I plan on going out for about an hour of walking with little or no photography. The photography turns a walk into a stroll. That's better than nothing, but it's not what I need right now.

Friday, July 24, 2009

July 24, 2009--224 Pounds

Food today: breakfast sandwich(300)--yogurt(100)--hot pocket(350)--crackers(200)--yogurt(100)--crackers(200)--crackers(200)--popcorn(250) = 1,700 calories

(I haven't done well on the food today recently as the evening at Nick's and then the birthday party get into areas hard to chart--and areas where I don't want to chart. I'll get back on track today.)

-------------------------

Admittedly, the inability to get out of the 220-225 range has the effect of making me think "what the heck". A bad attitude combined with the guys gathering at Nick's and Mother's birthday party meant that the diet took a major hit over the last couple of days. What I need now is a week of really doing well every day and then we'll see how things go at the high school reunion.

Rusty sent me a chart on stretching and the brilliant idea that I could stretch during that period when I wake up in the middle of the night. I was all set to do that yesterday and then it was one of those rare evenings when I slept through the night. I don't think that was a coincidence. Rusty's idea may have solved my sleeping problem if my subconscious realizes that waking up Frank in the middle of the night will lead to stretching and not touring websites on the internet. That would be a wonderful side effect if the threat of stretching causes me to sleep all night--and then of course I'll stretch sometime during the day. At least that would be the plan.

Thursday, July 23, 2009

July 23, 2009--223 Pounds

Food today: breakfast(300)--yogurt(100)--

Nick's and then a stop at Wendy's made yesterday a bad day. Not much more to say about that.

Wednesday, July 22, 2009

July 22, 2009--221.5 Pounds (500th post)

Food today: breakfast sandwich(300)--yogurt(100)--hot pocket(350)--pineapple(320)--yogurt(100)--crackers(200)--

(Yes, my food intake is really repetitive from day to day.)

----------------------

This is my 500th post on this blog (that's not including the hundreds of diet posts that were on the original blog). My first post here was November 26, 2007, and the starting weight was 225 pounds, the same weight as when I started the first blog in February, 2006.

As best as I can tell from the titles of my posts, since 11/26/07 I've never gotten below 214.5 pounds and there was a short stretch where I ballooned up into the 226-231 range. Mostly it has been about 20 months of upper 210's and lower 220's. Think about that--20 months of supposed dieting and no progress made on getting out of the obese category. It's rather sad even when looking at the silver lining of 20 months without gaining any additional weight.

The best way to describe my efforts since late 2007 is this quote:

"Good is not enough when better is possible."

I know that better is possible and settling for the status quo just isn't good enough.

Tuesday, July 21, 2009

July 21, 2009--223 Pounds

Food today: breakfast sandwich(260)--yogurt(100)--


Forgot to post this morning. At least I'm not gaining weight on 2,000 calories per day. Today should be a good day, then Wednesday should be a good day despite the get together with the guys, and Thursday will be a little extra with our family doing a supper for my mother's 85th birthday. Maybe I can get to the weekend at no higher than 223 pounds and then get in some walking to help lose some weight.

Monday, July 20, 2009

July 20, 2009 -- 223 Pounds

Food today: breakfast sandwich(260)--yogurt(100)--hot pocket(350)--yogurt(100)--crackers(200)--yogurt(100)--crackers(200)--soup(400)--popcorn(250) = 1,960 calories

-----------------------------------------

I will not get frustrated. I will not get frustrated. I will not get frustrated. I will not get frustrated. I will not get frustrated. I will not get frustrated. I will not get frustrated. I will not get frustrated. I will not get frustrated. I will not get frustrated. I will not get frustrated. I will not get frustrated. I will not get frustrated. I will not get frustrated. I will not get frustrated. I will not get frustrated. I will not get frustrated. I will not get frustrated. I will not get frustrated. I will not get frustrated. I will not get frustrated. I will not get frustrated. I will not get frustrated. I will not get frustrated. I will not get frustrated. I will not get frustrated. I will not get frustrated. I will not get frustrated. I will not get frustrated. I will not get frustrated......... (writing lines in school must be a lot easier now with computer and the 'cut and paste' option).

Admittedly, I ate too much at the Strong Family Reunion. Not like in the past when I visited from cabin to cabin and my good manners prevented me from turning down offers of some rich and heavenly dessert at each stop, but still too much. There also was a junk food fest on the short 160 mile trip return to Jackson Saturday night in an effort to stay awake. I was so profoundly tired, something that felt far deeper than normal fatigue. I strongly considered stopping and getting a motel room in Vicksburg and that's only 45 miles from Jackson. With this drive being between 9 p.m. and midnight, late but not extremely late, it is a troublesome thing, this inability to regain alertness despite stops for junk food, playing the music excessively loud, riding with the window down, etc. It is one more situation that makes me wonder if just the dieting, age, too much time at the computer, poor sleeping patterns, or is it a sign of something much more serious?

On the weight situation, the scale showed 224 pounds Sunday morning. Given the circumstances, that wasn't abnormal. The plan was to skip the Sunday post, really cut back on the calories Sunday, and get back to a decent number for the Monday post. That plan was followed with the only "hitch" being that my count was so low going into supper that I allowed a 700 calorie frozen pizza treat. That still left me under 1,600 calories for the day--and that good effort still left me substantially higher than my weight coming into the weekend.

As mentioned earlier, I will not get frustrated. At least not yet. The amount that I can exercise is limited by time and pain. Maybe there's 200-300 calories per day that could still be squeezed out of the process, but keeping things under 2,000 calories per day is already difficult. Besides, why cut out that extra little bit when one bad day seems to be all it takes to undo a week or two of being good. This is a struggle that is becoming confounding. I shutter to think how bad my weight situation would get if I just quit struggling and gave up.

Saturday, July 18, 2009

July 18, 2009--221.5 Pounds

Food today: No food list today. I'll be at the family reunion and knowing the number of calories consumed would be impossible. Not that I'm planning to consume a lot, but it's just that portions and exact calories will be impossible to figure out. Here's something I added to the July 17th post this morning about last night, and it's something that needs to be remembered for the next 12-16 hours:

"I was fighting the urge to "splurge" last night because it was the start of the weekend. We're talking about getting a regular Pepsi at the laundromat because the machine didn't have any diet drinks. Also, a real craving to get a frozen pizza at the store for supper last night. Once I quelled the pizza craving, there were then the compromise arguments of at least getting a Milky Way.

To say that eating less is always a struggle is going too far. It's more of a constant need to keep one's guard up. Small infractions are the start of major transgressions. Here's the key to it all--I'm writing this Saturday morning and there would be no pleasure left today if I had gone for the Pepsi, pizza and Milky Way yesterday. Those pleasure are so very short term and the cumulative effect of all those little leaks in the diet are very real and very long term."


Here's a big point to remember about today's reunion: I can have a lot of fun without eating a lot of food!!! We are somewhat trained to think the opposite. There's a connection between fun and food, especially at gatherings like a family reunion, and one has to work hard to keep from being drawn into that trap when so much good food is so available.

In a way it will be hard to turn down all of the goodies, and in a way it will be as simple as the "Just say no" advice that is rarely so simple. The bottom line is that when I'm typing at my PC 24 hours from now, I'll feel the same at that point regardless of whether I consumed 2,000 calories or 5,000 calories at the reunion. The pleasure of the food will be gone. The big question is will my work on losing weight have a 3-5 day setback, right at the time when my body has to be close to dropping off of this plateau to a lower set point?

I have to focus and have a great day of dieting.

Friday, July 17, 2009

July 17, 2009--221.5 Pounds

Food today: ham and cheese breakfast sandwich(260)--yogurt(100)--(that's what I'm going to eat up until noon--sometimes it helps to list items in advance. It's easier to make good decisions when following a list instead of making on the spot decisions.)--soup(400)--pineapples(320)--crackers(200)--pineapple(320)--popcorn(250)--2 light beers(200) = 2,050 calories

I was fighting the urge to "splurge" last night because it was the start of the weekend. We're talking about getting a regular Pepsi at the laundromat because the machine didn't have any diet drinks. Also, a real craving to get a frozen pizza at the store for supper last night. Once I quelled the pizza craving, there were then the compromise arguments of at least getting a Milky Way.

To say that eating less is always a struggle is going too far. It's more of a constant need to keep one's guard up. Small infractions are the start of major transgressions. Here's the key to it all--I'm writing this Saturday morning and there would be no pleasure left today if I had gone for the Pepsi, pizza and Milky Way yesterday. Those pleasure are so very short term and the cumulative effect of all those little leaks in the diet are very real and very long term.
---------------------------------------------

What's this? The blog name has changed again. We've had "Losing Weight in America", "What Would Coach Frank Say", "The Weight Loss Struggle", "Losing 40 Pounds in 4 Months", and I'm sure there were a few other names that I've forgotten. The one thing those names all have in common is that the job of losing weight wasn't successful regardless of the title. My belief is that this approach will work and therefore this blog title will have a long life.

Right now my body is holding fast on that 222 pound area. The body's fat storage is somewhat like the national oil reserve. There has to be some sort of perceived emergency before the body puts a lot of that stored energy on the market. Even then, the body will look for any opportunity to replenish those fat cells. Over the last few days I've been trying to convince my body that a food source crisis does exist and fat needs to be released. Good dieting work is being done, it just isn't showing up on the scales. This is where trust in the process comes into play. One bad day, like pigging out this Saturday, will tell the body that releasing fat isn't a necessity and I'll lose 4-5 days of really good effort. It's going to be more important tomorrow for me to stick with the plan than it will be for me to gain a few minutes of taste pleasure.

Thursday, July 16, 2009

July 16, 2009--221 Pounds

Food today: ham and cheese breakfast sandwich(260)--yogurt(100)--hot pocket(360)--pineapple(320)--yogurt(100)--popcorn(250)--rice(600) = 1,990 calories (I didn't know my total was going to be so close to 2,000. Going over by a little would have been okay as long as it doesn't start becoming a habit.)

I forgot to post before getting to work. No time to write much now. Yesterday at Nick's was a lot of fun even though we were missing Tommy, George and Fred. The bowl of nuts wasn't very tempting--a very good sign.

Wednesday, July 15, 2009

July 15, 2009--221.5 Pounds

Food today: breakfast sandwich(260)--yogurt(100)--hot pocket(360)--yogurt(100)--crackers(200)--3 light beers(300)--no nuts(0)--soup(400) = 1,720 calories

My first big test of the new lifestyle and staying at or below 2,000 calories. It's the Wednesday night get together at Nick's. The key is to stay away from the bowl of nuts placed on the table. At 100 calories each, having 3 or 4 light beers isn't a problem when combined with something small for supper. Digging into the snack bowl at Nick's is where I get into trouble, or thinking that going through the Wendy's drive-thru is the thing to do for supper.

Here we get back to the lifestyle vs diet concept. When I was dieting, it was easy to justify eating extra as simply eating "normal" for one day. Now that I've redefined 2,000 calories as normal, the extra eating turns a normal day into a bad day. That change in thinking makes it easier for me to resist the needless eating. This might not make sense to most of you, but it works in my mind.

Tuesday, July 14, 2009

July 14, 2009--222 Pounds

Food today: breakfast hot pocket (360)--yogurt(100)--sandwich(350)--yogurt(100)--crackers(200)--yogurt(100)--ice cream after walking (500)--popcorn(250) = 1,960 calories

Have you ever tried to enter an event, you think you've gotten by the gate home free, and then the security guard calls you back for some reason? It's happened to me more than once with my backpack and camera equipment even when it was okay to bring in all my stuff.

I had high hopes of sneaking past the 222 pound setpoint with new commitment to staying below 2,000 calories a day. Things looked good a couple of days ago, but that 222.0 was back on my scale this morning. It's not surprising. Why should a person's body suddenly stop working like it has worked for the previous few decades? This is part of the process, not a part that we dieters like, but also not something that should discourage us from continuing to make the right choices to get the right results.

Monday, July 13, 2009

July 13, 2009--221.5 Pounds

Food today: breakfast sandwich(330)--yogurt(100)--pizza hot pocket(350)--yogurt(100)--crackers(200)--soup(380)--popcorn(250) = 1,710 calories

Here's one of those early morning posts that comes when I can't sleep. Regarding the inability to sleep in the middle of the night, there was a recent article with the advice that one should get up and do something when they are tossing and turning in bed. The logic is that you don't want to train your mind to think that the bed is a place for non-sleep. That same article did say to avoid watching television or working on the computer when you got up because the bright lights would wake you up even more. Oops, too late now to follow that second part. Besides, if I'm awake and at home, then there's always something that needs to be written or edited at the PC.

I weighed a few minutes ago and it seems like the number was around 222 pounds. That doesn't surprise me since there was no 60 minute walk in 90 degree heat yesterday. This is that ebb and flow mentioned yesterday that is out of a dieter's control. Yesterday was a good day of dieting. That's what I can control and so yesterday was a success no matter what the scales say another couple of hours from now.

In a way, dieting is like having a job in sales. You can work hard, do all the right things, and at times there seems to be no results for your efforts. It can be frustrating which is why some people never do well in sales, getting frustrated and giving up when success isn't in line with their efforts. Eventually that success will come if you do the right things long enough. It's just that the rhythm connecting the effort with the success is sometimes hard to find, maybe like some sort of free form jazz piece instead of a nice sweet melody. The right steps taken produce the right results. One has to trust that principle and let nature take care of the rhythm.

It is my assumption that those who read here also read the "Slice of Frank's Life" blog. The first 2 or 3 posts over there this week are about my decision to make 2,000 calories or less a day my lifestyle, not just a diet for a few months until my weight gets down to a acceptable level. That sounds like wordplay, using "lifestyle" instead of "diet", but it is a huge change in the way I'm trying to look at food. When I'm staying under 2,000 calories because it's a diet, then that indicates that over 2,000 calories is normal and "cheating" a little here and there is simply a brief return to normal. When staying at or under 2,000 calories is a lifestyle, then going over 2,000 calories in a day is being excessive in my eating, not normal. It is really a huge change in outlook. Now we'll see if Frank will stick with this new change.

Sunday, July 12, 2009

July 12, 2009--219.5 Pounds

Food today: pineapple(320)--soup(260)--popcorn(250)--rice(600) = 1,430 calories

In the past I've focused on the weight each day. That's odd because my daily body weight isn't something I can control. My daily intake of food and my daily amount of exercise are things I can control, not my weight. It's very possible that a week from now I'll have no weight loss at all as the result of 4 good days of dieting. That's discouraging if my focus is on my weight, BUT it's encouraging if my focus is on having good days of dieting and exercise.

TRUST IN THE PROCESS, that seems to be the key to dieting. Obviously sticking with the process is what makes a diet successful, but the tricky part is finding a way to stick with a diet during the ebb and flow of weight loss. One has to trust that continuing to pile up day after day of good decisions and actions will get the job done. It won't be as fast as we would like, it won't be a straight line of weight loss decent, but the results will come if a person trusts the process and sticks with the plan.

Saturday, July 11, 2009

July 11, 2009--220.5 Pounds


Food today: ravioli (540)--2 ham and cheese sandwiches(520)--ice cream after walking about 3 miles (500)--pineapple(320) = 1,880 calories

The weigh-ins of the last couple of days are encouraging. Still, there's no reason to get too excited because the weight loss is basically from the lack of food in the digestive system, not from the loss of real fat. I have no expectation of seeing any solid milestone like 215 until the end of July, and it might be well into August before I can reach the really big milestone of 210. When I get to 210 pounds, that will be a sign that real weight is being lost.

One recent change in my thinking comes from a study about monkeys who lived longer and healthier when they were fed 30% less food. I'll provide the link and full text in a minute. Society and our way of life has changed so much in a relatively quick period of time. Just 100 years ago, almost everyone led an active lifestyle because there was no choice. So many things were done by hand, people got from place to place by walking or hitching up the horses. While the food was less plentiful, it was high density and low cal compare to what we eat today. It was a time when getting fat was not the norm.

Now in 2009, our activity level is way down unless a person is really heavily involved in sports. The food we eat packs more calories per ounce. We think we need a fair amount of food for daily living. I suspect we need far less than what most of us would consider the norm. I suspect that a person like me, one who is fairly inactive, should be in the 1,500-2,000 calorie range as the norm, not as a short term effort to lose weight. It's got me thinking that instead of dieting, my goal needs to be that of moving towards a permanant consumption level of 2,000 calories or less per day. I'm sure the change to that would be dramatic after just a year, and then just as dramatic for several decades to come.

Here's the link to the story followed by the full text since Yahoo news links tend to become inactive after a couple of months (I put in bold the text that interested me the most):
Monkeys live longer on low-cal diet; would humans?

Eat less, live longer? It seems to work for monkeys: A 20-year study found cutting calories by almost a third slowed their aging and fended off death. This is not about a quick diet to shed a few pounds. Scientists have long known they could increase the lifespan of mice and more primitive creatures — worms, flies — with deep, long-term cuts from normal consumption.

Now comes the first evidence that such reductions delay the diseases of aging in primates, too — rhesus monkeys living at the Wisconsin National Primate Center. Researchers reported their study Friday in the journal Science.

What about those other primates, humans? Nobody knows yet if people in a world better known for pigging out could stand the deprivation long enough to make a difference, much less how it would affect our more complex bodies. Still, small attempts to tell are under way.

"What we would really like is not so much that people should live longer but that people should live healthier," said Dr. David Finkelstein of the National Institute on Aging. The Wisconsin monkeys seemed to do both.

"The fact that there's less disease in these animals is striking," Finkelstein said.

The tantalizing possibilities of caloric restriction date back to rodent studies in the 1930s. But it's a hot topic today among researchers trying to understand the different processes that make our bodies break down with age. The hope is that some of those processes could be delayed or reversed.

Captive rhesus monkeys have an average lifespan of 27 years, so spotting an effect takes a lot longer than in short-lived mice. The newest study involves 76 monkeys — 30 tracked since 1989 and 46 since 1994. They were normal-sized adults eating a normal diet for a captive monkey, a special vitamin-enriched chow plus some fruit treats.

Then researchers at the University of Wisconsin-Madison assigned half the monkeys to the reduced-calorie diet, cutting their daily intake by 30 percent but ensuring what they did eat was properly nourishing.

So far, 37 percent of the monkeys who kept their regular diet have died of age-related diseases compared with just 13 percent of the calorie-cut monkeys, a nearly threefold difference, the researchers reported. A handful of other monkeys died of unrelated conditions, such as injury, not deemed affected by nutrition.

Death wasn't the only change. The calorie-cut monkeys had less than half the incidence of cancerous tumors or heart disease of the monkeys who ate normally. Brain scans showed less age-related shrinkage in the dieting monkeys. Those animals also retained more muscle, something else that tends to waste with age.

Compare two cage-by-cage photos of the monkeys and the difference is obvious: A 29-year-old monkey happens to be the oldest non-dieting monkey still alive, and a 27-year-old the oldest still-living dieter. Yet the dieting monkey looks many more years younger than his fatter, frumpier neighbor, not just a mere two.

"All these pieces put together provide rather convincing evidence in our view that caloric restriction can slow the aging process in a primate species," said lead researcher Dr. Richard Weindruch, a University of Wisconsin-Madison professor heading the NIA-funded study.

He contends that somehow the diet change is reprogramming metabolism in a way that slows aging.

The federal government is funding a small study to see if some healthy normal-weight people could sustain a 25 percent calorie cut for two years and if doing so signals some changes that might, over a long enough time, reduce age-related disease.

But NIA's Finkelstein cautions that people shouldn't just try this on their own; cutting out the wrong nutrients could cause more harm than good. Just follow commonsense healthful lifestyle advice, he said.

"Everyone's obviously looking for the magic pill," and there's not one, Finkelstein said. "Watch what you eat, keep your mind active, exercise and don't get run over by a car."

Friday, July 10, 2009

June 10, 2009--222 Pounds

Food today: Ham and cheese breakfast sandwich(260)--yogurt(100)--crackers(200)--hot pocket(350)--yogurt(100)--yogurt(100)--soup(260) = 1,370 calories

Hey, wait a second. I think there may be some sort of connection between the combination of eating less and exercising more, and the goal of losing weight. It might be good if I work on this theory a little longer instead of just one day.

When a person eats small amounts throughout the day, it's quite possible to stay below 2,000 calories without a hint of hunger. For that to happen, a person has to refrain from what we think of as a traditional meal or anything that gets over about 700 calories at one time. I'm trying to change my way of thinking to make 2,000 calories the norm, not the number used for dieting. It seems like a lifestyle change that is within my abilities.

On the exercise front, I walked about 3 miles last night and nearly 4 this morning with Boty. Anywhere close to 7 miles in 12 hours is a little too much, but I need to push a little too much to get back on the right track. And there's always Advil for the pain--I just took three.

Thursday, July 9, 2009

July 9, 2009--224.5 Pounds

Food today: H&C hot pocket (260)--morning vitamins--yogurt(100)--pasta and meatballs (440)--yogurt(100)--afternoon vitamins--yogurt(100)--ice cream cone*(500) = 1,500 calories

Getting back to basics means getting back to the food journal. Deep down, I think my rebellion about doing the food list is that it calls for too much honesty, accountability and discipline. How else can I explain the strong reluctance I have for doing something that is so simple and yet works so well?

*The ice cream is part of a walk/reward program that I've started. The Millsaps baseball team gave me a gift certificate to Sal and Mookie's restuarant. I'm using that gift for ice cream cones but only after I've walked for at least an hour. That can't be too bad for me to get ice cream after walking about 4 miles.

Wednesday, July 8, 2009

225 and a Trip to the Doctor's Office

The scale showed 225 this morning, a result of many things including the overeating that took place on the trip to Dallas. Not that the Dallas trip did too much damage since the lack of exercise and the lack of dieting already had me close to 225 pounds.

This morning I was at the doctor's office to get the results of some blood work. Three months ago during my annual physical the blood work numbers were pretty good. The triglycerides were normal, the cholesterol were well below 200, and the bad cholesterol were at 106. Ahh, but new studies show that the bad needs to be below 100 so my doctor bumped me up to Vytorin 10/40 instead of the Vytorin 10/20 that was working so well.

In theory things should have been better this time. They weren't. The cholesterol was about the same, the triglycerides were too high. What has changed the most since 3 months ago is the walking, or lack of walking. Remember how we were walking so frequently at work, and then I'd add some miles at home? That all went out the window with the summer heat.

Now they want me to try Crestor. What they need to tell me is to lose some of the lard and get moving more. That's what I need the most, but I'm sure they have found that most people don't want to hear that, hoping instead for a solution in pill form. That's what I've been counting on and it's fool's gold. Not completely since it does get the numbers down, but I need to get back to healthy on my on and let the pills take care of that stubborn little bit that exercise might not conquer.

I have 6 weeks before my next checkup. I'd like to be at 210 or less by then and that means going back to the dedication shown at the beginning of this whole process. It can be done.