Logical Weight Loss

Surviving Halloween

Don't buy the candy until the last minute. You can't eat what you don't have.

Keep Them Hidden - Out of site out of mind.

Take the Kids Don't Feed the Kids - Try to avoid be the one handing out the candy, instead be the person walking around with the kids

Buy Candy You Don't Like - If you hate butterfingers, pass them out to the kids

Eat Before You Do Anything - Don't go to a party or any event on an empty stomach. If you need a sweet? Go for fruit.

Pitch the Candy the Day After - Anything not passed out, throw away. Homeless people might want a Reese Cup.

Two to One - If you do drink alcohol, drink two glasses of water for every glass of alcohol. Use this for food. For every candy you eat, consume two healthy choices.

Go For Minis - If you are going to fall off the wagon, go for the short one. But realize they still add up

M&Ms, plain, Fun size (18 g) – 88 calories and 12 g carb
Snickers Bars, Fun size (17 g) – 80 calories and 10 g carb
Smarties Candy, Roll – 25 calories and 6 g carb
Candy Corn, Brach’s – 11 pieces – 70 calories and 18 g carb
Reese’s Peanut Butter Cup, Miniature (about 9 grams each) – 44 calories and 5 g carb per cup
Tootsie Roll Mini-Midgees – 11 calories and 2 g carb

Read the Label - You may be surprised and back away after seeing what is in the candy

Tell yourself you don’t want candy. Psychologically it’s much easier if you’re making a conscious choice not to eat sweets and less likely to feel deprived.

Get Reinforcements - Be sure to let people know you are watching your weight.

 

Full Notes at www.logicalloss.com/309

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Today I want us to look at our feelings in two different places.

1. While We Are Eating
2. After We Eat

We see something and we think it would make us feel sooooo gooood if we could just eat that. And you know what? It's true. Some food today is engineered to release the same kind of effect as heroin on the brain. So when that euphoria hits us, its not something to take lightly. We are enjoying the food. Many times because we deprived ourselves we then consume whatever it is quickly as we just take bite after bite after bite.

So we had 4 minutes of feel "10" on a 1 to ten scale

Then what do you feel? You're not stupid. What you ate is not going to help you lose weight. You know those calories are going to take some serious work to undo. We know a small fry takes 30+ minutes to "Walk off" on a treadmill. We know that in the battle of food vs. exercise food wins every time. We know we are not stupid. Because we are not stupid, we know we did something that if we continue will set us up for failure. This feeling lasts longer than 10 minutes,

If we look at our feelings after we eat, that may be harder to do. Why?

Because we had to pass up that feeling of a "10" for four minutes. We bypass the Reese cups at the check out. It's uncomfortable waiting in line with those bright orange wrappers saying EAT ME, I'M ON SALE.

But when you bypass the quick fix, you are buying into the LONG TERM fix. That LONG TERM fix comes with great feelings that last so much longer than those few bites of whatever it was you were craving. Those long term effects include more confidence to do it again.

It's not easy. It's uncomfortable, but it's worth it. Keep in your mind how you will feel in the long run, and make the right choice.

New Fitbit Features.

I purchased a fitbit earlier this year.  I purchased a fitbit blaze. Every now and then I will get an update to the device. The latest update now lets you know at 10 minutes to the hour how many steps you need to hit 250 steps for the hour. I have mine set to remind me from 8-5 pm. I like this new feature as it reminds me most of the day that I am focused on losing weight, and to get up and move. For me to get 250 steps I have to walk for about three minutes. In that three minutes I see my heart rate go up, and afterwards it then has to go back to normal. This won't be a huge amount of calories, but it is more than if I sit on my butt all day. 

You don't need a fitbit to do this. Most of us have a smart phone. You can set an alarm to go off every 50 minutes to remind you to get up and move. 

Also mentioned in this episode. Things we do at the gym but don't admit

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I was in Philadelphia, and everyone said, OH YOU HAVE TO GET A CHEESE STEAK. It is what they are known for, and a Philly cheese steak is like no other. For most of my time there I followed my diet, but on Sunday I had a car and that meant options. I kept wondering, "If I leave without eating an authentic Phlly Cheese Steak, I might be missing something." So I called a friend who lives their, and he told me the best place to go. Here is what I got.

1. A Bun
2. Some chopped steak
3. Some cheese
4. Some grease

It was good, but it tasted just like the one I could make in my kitchen. There was nothing that made me go "OH WOW." When I'm in Chicago and I get a pizza from Geordono's pizza. That is something I can't get in Akron, Ohio. But this sandwich? Was nothing that made me want to tell my friends and when I got home, as expected, the scale had gone up. A few days of staying on path and the weight is coming off. 

But in the end, the fear of missing out was misleading. 

How to Fight Fair, and Avoid Stress in Your Relationships

Why are we talking relationships on a weight loss show? Cause MANY of us are emotionally triggered and nothing triggers emotions like relationships. There was a great article with some tips

Sit on the floor (or chairs) with your spouse face to face.

Be a detective and find out what is bothering them, and what they thought. No judging here, just fact finding.

State your case and look for where the stories differ. Realize your spouse is not out to get you, so again put the defenses down. 

You might have to let go of "your side" to embrace the truth. This doesn't mean you were wrong, it means you (both) not entirely accurate. 

Check out the article here

The 10 Minute Rule

So many times we dread doing something. We think about it. Then we think about it some more, and the dread just deepens. Finally we talk ourselves out of doing something. 

The 10 minute rule takes a new direction. Do this thing you are dreading for 10 minutes, then look back and evaluate it. Most of the time you will find the thing you are dreading so much is not that bad. 

Check out the article here

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Today I talk about an article I found on Nerd Fitness from Steve Kamb who is the author of the book Level Up Your Life: How to Unlock Adventure and Happiness by Becoming the Hero of Your Own Story

He made some great point how in the same way that casinos are set to win, so is the food industry. The fast food giants are racing to see who can give you the most calories for the least amount of money. Who wins in that scenario, you? I don't think so.

You need to come up with a plan. If this happens I will do this. He said in blackjack there are situations where you just follow strategies. It takes the emotion out of the game, and you are more successful.

He also pointed out that if you are a master blackjack player, you are still going to lose a lot of hands. But the goal is to win more hands than you lose. So if you have a bad day with exercise, sleep, food, or water, just try to make tomorrow better. Come up with a game plan for when people pressure your to do something you don't want to do. Come up with a plan for when you get dragged to a restaurant. 

In the end, you just need to win more than you lose. If you do this over time you will see your weight go down. Don't give up. 

The book Level Up Your Life: How to Unlock Adventure and Happiness by Becoming the Hero of Your Own Story is also available on Audible. If you're new to Audible you can sign up and get this audio book for free (or any other of their thousands of titles), if you don't like it cancel you account and keep the book. Go to www.logicalloss.com/audible

Taking the Before Picture and Tracking Your Statistics

I recently passed my one year of really trying to lose weight. I'm down 30 lbs. Well I went and look at my stats. I'm also down from 33% fat to 20.5%. These stats give you confidence to keep going when the going gets tough. 

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Today I did one of the most gross job I've ever done. I cleaned a bottle that had noting in it but water. Water that had been run though a Brita filter. A bottle that had gone through the dishwasher, and yet I never had taken the pieces parts apart. WOW.

 

I bought a straw cleaning brush and was amazed.

 

I'm up almost 1 lb. It happens. Back on plan. 

I talk about this article this week about 9 things that are bad for your gut.

Thanks to everyone who has going to www.logicalloss.com/support and used the Amazon link as well as the donation link.

 

Mentioned in the show 

Easy to clean water bottle at Amazon http://amzn.to/2crF312

 

 

 

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This week I read some email, and I talk about how someone held up a mental mirror that had me realizing that I hadn't been "giving it my all."

Now don't go crazy and go super negative, but instead use your anger to motivate you to try harder, push harder, and keep fighting

Mentioned in this episode

Lifesum - Healthier living, better eating, more movement - Lifesum AB

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Today I share an article I found on changing bad habits. This episode was inspired by me starting to eat more Reese Cups when I go to the grocery store. I had one a few months ago, and that lead to another, and another. As I have said before when we do the wrong thing, we are practicing the wrong thing and we get really good at doing the wrong thing. 

Here are the steps:

1) Analyze

2) Form a Strategy

3) Prepare (pain and pleasure)

4) Act!

He also mentions the 30 day strategy

The key is the strategy of what to do instead of the bad habit, or the strategy to follow when things don't go smooth. 

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I've had an app called 30/30 on my iPhone but I really just started using it. What you do is you put in a task, and how much time you think it will take to complete it. So for my job I have me doing 50 minutes of work, and then taking a quick break. During that break, I try to walk for three minutes. Why three minutes? Because my Fitbit wants me to get 250 steps per hour. I'm not sure why, but I'm finding by taking this quick three minute break it reminds me of my weight loss journey and keeps me focused. It is a quick easy goal, and they builds my confidence. As a big chunk of weight loss is mental, those "Wins" come in handy. It's free. Click HERE to go to the app. Unfortunately there is no android version.

 

The Mechanics of Disappointment

You become disappointment when reality does not meet expectations. It's that simple. When we get disappointed, and life doesn't go the way we want, we get disappointed, and often we "fix" that feeling with food. The disappointment makes us feel unworthy, and the food just reinforces that when we look at the scale the next morning. I watched a movie on Netflix call "Tony Robbins: I'm Not Your Guru" and at one point he said the problem with many of us is we have problems. We think we shouldn't. Because we have problems, we feel like a failure, and then we are off to the races. One quick note, while Tony is 100% professional in his books, he does like the F-word when talking live.

Life is hard. There are so many different pieces parts, and most of them are unpredictable. We need to focus on the things we have control over (our attitude, our food, our actions).

When we reality doesn't meet life's expectations it is time to sit back and ask why. Is there anything we could've done better (again focusing on things YOU control), and how much of the disappointment was part of things we can't control? We can either lower our expectations (cause some times really, really good is great even if it is not perfect). We can come up with new strategies, learn from our mistakes, and move forward with courage. We can pat our selves on the back for having the courage to fail. That failure is taking us one step closer to success.

Here is the trailer. https://youtu.be/HUHMZf3qwsQ

For me, I wanted children my whole life. I adore kids. I melt when my little great niece says "I love you Unc." To make a long story short, I spent myself into bankruptcy trying to have one with my first wife. We couldn't have any kids. So while the whole world has their spouse, child, white picket fence, I've always felt like I'm on the outside looking in.

Meanwhile, I have a great job, great friends, a cool apartment with air conditioning (as I sit here we are in the middle of a heat wave). Life could be so much worse. We need to focus on the attitude of gratitude. There are plenty of people who need love, even if they aren't your offspring.

Get A Tony Robbins Audio Book For Free

If you've never heard of Tony Robbins, and you're not a current Audible subscriber, check out Audible and get a free book (Tony has a ton. I liked "Awaken the Giant Within."). It's free, and if you cancel within the first thirty days you can keep the audio book. www.logicalloss.com/audible

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I was talking with some friends this weekend when I went to a podcasting event in Chicago. Many of them had not seen me in a year and they noticed I was down 30 lbs. So in looking at pictures on my phone I found some pictures of me from last year. I've lost a few chins. Here are my thoughts looking at the before picture:

1. WOW - This stuff works. So the sacrifice was worth it.
2. BE CAREFUL - Cause you think you can fall back into old habits and have plenty of leeway. But you can do a lot of damage in a little bit of time.
3. USE IT- This can be great motivation to keep you focused. A reminder of where you came from, and to never forget you could easily end up right back there if you don't stay focused.

I Got a Fitbit Blaze

I just picked up a Fitbit Blaze as a reward for losing 30 lbs. I previously had a Fitbit One. I wanted something to wear. I wanted something that tracked my heart rate. Here are some things I've done that I like. I'm back into cycling. So I can connect the blaze to my smartphone GPS and it tracks my speed, distance, (along with my heart rate) and actually draws a map to show where I went. It's pretty cool. I can say when they say the battery last 5 days, that is does. When I went to Chicago I forgot to bring my charger, and it lasted a full 5 days. I love seeing my heart rate. In general, I'm not working as hard as I think I am so I'm bumping things up a notch. I love wearing it at night so it tracks my sleep. I could do this with the Fitbit One, but this just makes it easier. I charge it when I take a shower. It charges super fast so I'm never worrying about battery life. I get notifications / text messages on my phone. This is handy when my phone is right next to me. I can also see who is calling. The prices from $199 to $249 When you buy from fitbit.com you get a 45 day guarantee, free shipping on items over $50, and a 1 year limited warranty.

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Today I talk about a "Cheat day" and I had a health breakfast and by the end of the day I had ice cream, and a burger and fries. The cost? A month's worth of work down the drain. I also talk about meal planning. See www.logicalloss.com/299 for more details

Check out Plan to Eat and get a free 30 day trial

 

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