 I was reading an article and it had a great plan.  Track your feed for 10 days and look at those days where your weight maintains. Then take the average of those days and subtract 500 calories.  So if you had 2100 1900 2200 1950 2300 1876 2400 1911 2145 1978 The average is 2076  Subtract 500 calories and you get 1576 calories per day. The key to this is to take the calories of the days you maintained. Guys don't want to go below 1500 calories and Women shouldn't go below 1200. ONE MEAL I had "Christmas" last weekend as my brother goes out of town and the meal put 2 lbs on me the next day. For me looking back, a strategy would've been to: Put the food away after the meal.  Get the cookies off the table  In general, out of sight out of mind. Especially if you keep telling yourself, "OK, this is my last one..." then you know you are having an issue. Get it out of sight.   Mentioned in this Episode What Is a Calorie Deficit, and How Much of One Is Healthy?  Healthy Wage  Noom App  Try the free CSS beautifier lets you easily beautify stylesheets for your websites.

Creating a Healthy Calorie Deficit

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In a journey to try to find something to flavor my water, I came across the ingredient Maltodextrin and found out:It can be used as an insecticideIt hurts your gutCreates a MAMMOTH sugar spike in your bloodIt's made from Corn, which (most of it) is GMOIt increases E coli
 It is in EVERYTHING (including my protein powder from GNC or a Vegan protein powder). When I looked at all the ingredients to flavor your water, I wanted something that didn't have any of the following:MaltodextrinHigh Fructose Corn SyrupAspartame
 I was amazed at how this stuff is just in everything. Why? Because it's CHEAP.Cirkul Flavoring Your Water Your WayThis is an exciting system where you can buy a bottle or just a lid, and you slide this capsule into the top with a flavor packet and pick how much of the flavoring you want (so you decide how much flavor you get). I was drinking an Advocare product with a lot of caffeine that wasn't cheap. So far, one capsule (about $4) lasted me a few days (which is much less than what I was doing). My favorite taste is tea with lemon. Some of them (watermelon/strawberry) just tasted sweet. Check it out.Keto MojoI am in my 50s and can't see much of the lower half of my body due to my belly. I've had enough. My mother had Type 1 diabetes, so I'm at risk, and I'm not "hoping" I don't get it; I want to see where my blood sugar is, so I bought a Keto Mojo kit. This should arrive next week, and while I'm not looking forward to pricking my fingers, a member of the Monthly Fitness Challenge uses one and says it's not that big a deal, and you barely get pricked. So more information on this in the future. If you are interested, you can save 15% using this link https://supportthisshow.com/ketomojo (aff)

Why I'm Avoiding Maltodextrin

Why do we lose the motivation we have on the first day of the year? I'm listening to the book The 6 Habits of Growth on Audible, and it really got me thinking.AMBITIOUS FUTURESWe get excited about the future on January 1st, and we say things like, "This will be the year," and for the next few days, or weeks, and for a few, a few months, we take steps. But eventually, we fall back into old habits. So to figure out what to do, just repeat January 1st.Think positively about your future. Make ambitious goalsKeep the goals in front of youStart off the day in the right directionMonitor your success
DAILY ROUTINEStart off your day doing five minutes ot:Reading something positiveMovingREVIEWING YOUR GOALS
 Another strategy to stop being overwhelmed is to think of THREE things you need to do today and ONLY focus on those three things. I have been doing this and I am AMAZED at how good doing little things like "Putting my dishes in the dishwasher into the sink" or "Clean the fan today." These "Little wins" give you the confidence to move forward. 
A "FIGURE IT OUT" MINDSETInstead of saying, "I'll never complete this project on time," add a "So I'm going to ______." This shows you are not giving up, and points you toward action. It shows that you have a figure-it-out mentality.AMBITION LEADS TO MOTIVATIONSo many people feel you need the motivation to move, but that is backward. Your ambitions inspire you to move. When you move, that movement creates momentum. That momentum boosts our confidence which influences us to keep going and keep focusing on our goals. When you lose your motivation, what is happening is you lose what you’re fighting for. 
TWO THINGS I HEAR OVER AND OVERThe book points out the power of Journaling (it is self-reflective and can again help you stay focused on your goals. I started using Day One, and I love it. In the past, I've used Penzu. You can do more with a "Workout buddy," so I created the Monthly weight loss challenge. There is no unrealistic goals, no money, just friendly competition with a built-in support group. The whole thing is free. If you lose some weight and want to give some of that value back, that would be awesome, but it's not mandatory. 
MENTIONED IN THIS EPISODE
 Magic Mind Magic mind helps you get focused and be more productive. Go to www.logicalloss.com/magicmind and use the coupon weightloss20 The Six Habits of Growth A great book about personal growth that inspired this episode. There is definitely more than enough mentions of his app, but the book still has value. Check out audible at www.logicalloss.com/audible Monthly Weight Loss Challenge Absolutely free support group and monthly weight loss challenge. Go to http://monthlychallenge.fit/

Long Lasting Motivation

MONTHLY CHALLENGE STARTS TOMORROW

I took some time off, and now I'm back and ready to play. I've tried weight loss competitions before like Healthy Wage where they lure you in with the chance of earning big bucks. Their goals are long-term, and for me, the money wasn't a great motivator, and with the shortest challenge being six months, I would end up forgetting about it. So I love the community we have for the Logical Losers, and I wanted to combine the community with a challenge. So I've combined the community with a challenge. Here is what I've put together A free app that works on Apple or Android phones where we can leave messages for each other via text, audio, video, images, etc. While I found some apps for the weight loss challenge that I liked better it was hard to find one that works on both Apple and Android that was free and allowed me to set the goal. You can sign up at www.monthlychallenge.fit and sign up and join the community. When it comes to weight loss, you have to turn off the voice that brings all the negative talk, and maybe try something new. I hope to work with you as you inspired me, and I inspire you as we all work together with the same goal: lose weight and feel better.

Who Wants to Do a Monthly Challenge?

Today I'm stating the obvious. I don't have time to do this show as consistently as I once did. I talk about the new schedule. I also have a cronometer update, and an announcement.Weigh InPrevious:237.5 Current: 235.1Cronometer Ads Men's and Women's Health ScoresI love the Cronometer app. They added a new iWatch app which makes it easy to see what is going on. They also added two scores to help you see if you're getting all the nutrients you need. See Men's Health Score Explanation See Women's health Score ExplanationWhy I Started This PodcastI thought announcing my weight to the world would help me hold myself accountable. It did until it didn't. Someone once left a review in Apple complaining that I was gaining weight. I woke up the next day, and I was still breathing. This was up to me, and me only.I've Been Going How Long?I started this show in 2018 so so almost 15 years. This might help explain why I've run out of things to say on a regular basis. I think I already know to:Quit eating processed foodsQuit drinking sodaDrink plenty of waterGet plenty of SleepGet out and moveMuscle burns Fat
 I could go on. But I just don't have the passion I once did. I'm now a great-uncle and my priorities have shifted, and I have other things happening in my life.I'm Not Quitting My Fitness GoalsI'm not off to go get fat (I've kind of got that going already). I am still fighting to be healthy, lose weight, and live long and live well. I have great-nieces and nephews and I want to see their kids (someday - many, MANY, days from now).Part of It Was MentalBy not being able to give this show "My All" it bothered me. It bothered me to not be losing weight. I was letting myself down. By going on a "When I have something to say" schedule, I can take care of these other priorities and know that you and I have talked, and you know it's not you - it's me.Check out the Back CatalogGo to www.logicalloss.com/follow and subscribe/follow for free and consume the older episodes.We Need to Guard our TimeCheck out this great book by Mathew Dicks Someday Is Today: 22 Simple, Actionable Ways to Propel Your Creative Life see https://amzn.to/3PCjkkq (aff)If You'd Like to Say ThanksIf you're been one of the thousands of people who consumed this show and you got value out of it, buy me a coffee as a way to say thank you. We also have the resource section.

Creating a Healthy Calorie Deficit

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