re-boot 101
As you have probably figured out by now, I struggle with weight loss. Like millions of people, I start out with good intentions but quickly return to my life-long habits of eating and a sedentary lifestyle.
Like you, I've tried many fad diets, searched for the 'magic pill' and more to no avail, even though I knew, in the back of my mind, that those didn't work. I also know what the winning combination is, even though I don't like the real answer.
The answer is simple. eat less, burn more calories. We have to take in a negative amount of calories (units of energy) then our body needs.
I ran across an article that said to loose one pound we have to burn 3,500 calories. Considering that most of us consume between 2,500 - 3,000 a day this could be problematic. The same article said, and this was kind of an epiphany moment for me, (paraphrased here) Rather then tying to loose a pound a day a more reasonable approach is a pound a week. To accomplish this, you need to consume 500 calories less a day. OR consume 250 calories less AND burn 250 calories each day.
Think about that a moment. I can burn 500 calories more each day OR I can cut out 500 calories OR a combination of the two.
After I let that sink in, I realized that chunking it down in this manner makes it easy for me. Or so I thought.
While the idea is pretty simple and easy, to put it into practice is not quite that simple. For example, how do I know I've cut out the calories? How do I know when I've burned the minimum amount (or 'spend') of energy?
Then I realized something more. To loose the weight, AND KEEP IT OFF, I would have to pay attention to each and every item that I consumed-just like Weight Watcher's teaches. I would have to write down what I ate. Every. Little. Morsel.
I also realized that I would have to get off my backside and start to do SOMETHING more to spend the calories.
I went back to my Mayo Clinic book and re-read the intro and the Loose it! part. I went on line and compared a number of weight loss plans. I researched a number of sites for tracking, measuring and more.
After all the research and reading, I decided to re-boot the Mayo Clinic plan. I prepared myself by printing off the free charts and graphs I think will be helpful to track my progress. I purchased the Mayo Clinic daily journal to help with the food journaling and inspiration tips. I developed my own planner for weekly meal planning and grocery lists. I put those items into another folder along with a visual measurement chart and graph.
I am now ready to start my life style change. The mind set is another hurdle to overcome. I've started calling this my life style change as opposed to diet. Remember, 'diet' is a four letter word.... :) Mind set is important.
I have a long road to travel. It will take me close to two years to loose all the weight I want at a pound a week. But I know I can do it. You can too.
Join me on my journey. Share tips, recipes alternatives to 'exercise'. I will share something daily about my own travels.
Like you, I've tried many fad diets, searched for the 'magic pill' and more to no avail, even though I knew, in the back of my mind, that those didn't work. I also know what the winning combination is, even though I don't like the real answer.
The answer is simple. eat less, burn more calories. We have to take in a negative amount of calories (units of energy) then our body needs.
I ran across an article that said to loose one pound we have to burn 3,500 calories. Considering that most of us consume between 2,500 - 3,000 a day this could be problematic. The same article said, and this was kind of an epiphany moment for me, (paraphrased here) Rather then tying to loose a pound a day a more reasonable approach is a pound a week. To accomplish this, you need to consume 500 calories less a day. OR consume 250 calories less AND burn 250 calories each day.
Think about that a moment. I can burn 500 calories more each day OR I can cut out 500 calories OR a combination of the two.
After I let that sink in, I realized that chunking it down in this manner makes it easy for me. Or so I thought.
While the idea is pretty simple and easy, to put it into practice is not quite that simple. For example, how do I know I've cut out the calories? How do I know when I've burned the minimum amount (or 'spend') of energy?
Then I realized something more. To loose the weight, AND KEEP IT OFF, I would have to pay attention to each and every item that I consumed-just like Weight Watcher's teaches. I would have to write down what I ate. Every. Little. Morsel.
I also realized that I would have to get off my backside and start to do SOMETHING more to spend the calories.
I went back to my Mayo Clinic book and re-read the intro and the Loose it! part. I went on line and compared a number of weight loss plans. I researched a number of sites for tracking, measuring and more.
After all the research and reading, I decided to re-boot the Mayo Clinic plan. I prepared myself by printing off the free charts and graphs I think will be helpful to track my progress. I purchased the Mayo Clinic daily journal to help with the food journaling and inspiration tips. I developed my own planner for weekly meal planning and grocery lists. I put those items into another folder along with a visual measurement chart and graph.
I am now ready to start my life style change. The mind set is another hurdle to overcome. I've started calling this my life style change as opposed to diet. Remember, 'diet' is a four letter word.... :) Mind set is important.
I have a long road to travel. It will take me close to two years to loose all the weight I want at a pound a week. But I know I can do it. You can too.
Join me on my journey. Share tips, recipes alternatives to 'exercise'. I will share something daily about my own travels.
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