Logical Weight Loss

Today I am joined by Lisa Kahler of the website Big Fat Skinny Dish. She shares some of her tips that have helped her lose 117 lbs.

Weigh In:

In my last episode on 10/20 I was at 234.68 and today (11/12) I am down to $233.04. The thing I've been doing is exercising in the morning. It seems to help me get started in the right direction (and keep going in the right direction the rest of the day)

Topics:

05:36 Meet Lisa Kahler

06:50 What Was Lisa's Path to Success?

09:50 Consistency Not Intensity

15:59 Self-Love/Self Care

24:40 Discipline

34:24 Accountability

45:26 Patience

48:51 What Thing Made You Say - ENOUGH!

Mentioned In This Podcast

Big Fat Skinny Dish.

Check out our Resources

Logical Losers Accountability Group

NordicTrak S22i Exercise Bike

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WEIGH-IN

It's been a while since we've talked, and I'm up .8 lbs. I've been down a bit and now I'm back up a pinch. I'm resetting and going back to focusing on sleep, water, exercise, and calories. In general, making my health a priority.

FITNESS WATCHES ARE LOOKING CLASSY

I was getting my weight for my weigh-in (I have a Withings scale) and I noticed they have some very cool-looking fitness watches that have a nice classy look. Check them out

THREE QUESTIONS THAT CAN BOOST YOUR SUCCESS

This comes from Elizabeth Benten who is the author of the book stop chasing cupcakes. I interviewed her back in 2020.

She explained these three questions and I wanted to share them with you.

1). What can I eat that is better than what you "typically" eat.

So if you usually eat brown sugar cinnamon pop tarts, you might find something like Kellogs Raisin Bran is actually healthier (not healthy, but healthier) than what you normally eat.

2). How does it make you feel?

There are certain foods I don't eat often (Big Macs, Mr Hero Roman Burgers) and yet when I do I often feel bloated, tired, starving, etc. Feelings that are not good. This can slow us down, and just hinder our success in whatever we are trying to do.

3). Does it work?

In the end you might find healthier things to eat that don't make you feel bad, but when you step on the scale - well, it's not moving. The good news is you are headed in a better direction, but you're still not headed in the best direction. Keep tweaking.

CHECK OUT OUR RESOURCE PAGE

We have a great list of resources to help you at

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Weigh-in: My last weigh-in was 235. My current weight is 235

Shocking Scientific News on Weight Loss

According to this article, you should avoid sugar, get sleep, avoid alcohol, exercise more, and stop smoking.

WHAT REVOLUTIONARY ADVICE

This is what makes this show harder and harder to produce. I started this show in 2008 with the goal being that a weekly show would help me hold myself accountable. It did. Then id didn't. Then it didn't.

While I've loved inspiring people to keep trying to lose weight, my audience has had more weight loss success than I have.

It's Not You - It's Me

Consequently, I'm starting to lose my passion for producing the show. I'm running out of things to talk about. This doesn't mean I don't appreciate you listening, but I'm just bring honest, that some of the thrills of doing the show are depleting.

New Hosts on the Horizon

I'm looking into some new people to co-host and eventually take over the show. It's very early, and admittedly for a guy who is saying "it's taking too much time" to produce the podcast, it doesn't make much sense to turn this into "logical idol." I mean, let's state the obvious. This isn't Jeopardy looking for a new host.

I'll keep you in the loop as I move forward.

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Weigh in:

In my last episode, I was up to 235. This episode as I end July, I'm at 232.96. Part of this success was based on a few simple practices.

BECOME A LOGICAL LOSER

If you need moral support, and bonus inspiration, become a logical loser at www.logicallosers.com

Why Weight Loss is Hard

In listening to Mel Robbins, Who is the author of the book The 5 Second Rule: Transform Your Life, Work, and Confidence with Everyday Courage (get the audiobook for free) she brought up something that is so simple, and yet makes so much sense.

Why is doing all the things that lead to weight loss hard? You know things liked:

• Giving up Sweets
• Alcohol
• Exercising
• Getting up early
• Trying new foods
• Giving up soft drinks

We all know this stuff. We know we need to make lifestyle changes and not just jump on the latest fad diet.

Are you ready?

WE DON'T WANT TO DO THOSE THINGS.

Does that make sense doesn't it? We want to be healthy. We want to love longer and avoid pain as long as we don't have to do anything we don't want to do.

Do You Rember When Your Parents Were a Pain In Your Butt?

They said things like:

• Put your dishes in the dishwasher
• Clean your room
• Make your bed
• Be home at a certain time
• Go to bed (little ones love this)
• Take out the trash
• Save Your money

Why did they tell us these things over and over and over?

BECAUSE WE DIDN'T WANT TO DO THEM

The Mel Robbins 5 Minute Rule

Mel says our brain has two sides. One is autopilot and the other is an emergency brake. We go through life doing those same things over and over. When we try something new, our brain gives us about 5 seconds to take action before it will slam on the emergency brake and stop us from trying something new.

Mel suggests we do a countdown as we say out loud 5, 4, 3 ,2, 1 and then we take action. For me, while it doesn't work 100% of the time, it does work the majority of the time.

KEEP LOOKING

I have also identified the lie is, "I don't have time." I started walking 2 miles a night. I didn't think I had time. I started taking different paths around the neighborhood until I found one that was mainly flat with a few hills.

I do it somewhere between 7-8 pm to start. If I'm enjoying myself I might take a different path. The hardest part? Putting on my shoes. For me, walking isn't hard.

GETTING OUT OF BED

In the morning this is one thing I struggle with. Doing the countdown, or just being my own parent, I've been getting out of bed and riding my exercise bike. I don't always use one of their built in programs, but I continuing to build that habit of getting out of bed and exercising. Something I plan on doing as I now return to the road for my job.

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WEIGH-IN

I'm up a touch (235.9). What is upsetting is before the July 4th holiday I was actually down to 233. Time to refocus, and for me, I'm being "active" but not "exercising." 

AMAZON HALO GETS A NEW FEATURE

The Amazon Halo (their version of a fitbit) has announced a  new feature where using your camera on your it puts you through a test and provides you with a movement score. If you do "not so good" it provides exercises for you to get back in shape. I plan on doing this as I realize the older I get the more putting on my shoes feels like an Olympic event. 

The Halo is $99, and comes with six months of membership. Then it's only $4/month (much cheaper than apple). More information

GRANDMA IS BUSTED

I was watching (I think) 90-day fiance. A woman who was overweight said she didn't know why she was fat. She told her grandchildren she was going to go get weight loss surgery. The children then let the camera crew know Grandma eats LOTS AND LOTS of sweets. If you're not sure why you're gaining weight and you have a six-year-old in the house, ask them. They will tell you with no filter. 

SMALL CHANGES LEAD TO BIG WEIGHT LOSS

I was a story about Dan who had started a business, got married and had two children in a short amount of time. He had also moved (in case he needed more stress). 

With the birth of his children, Dan knew he had to make some changes. He cut down on carbs and sugary snacks. He looked and added food that was nutritional. He got used to being slightly hungry and if he needed a snack he made it a healthy won. 

He focused both on strength training and cardio. It took some time to lose the weight, but in the end, his health helps him handle the stress better. He was sleeping better. 

He did this without ALL OR NOTHING thinking, and just started heating healthy choices and exercising more. He lost 75 lbs and looks and feels much better.

Keep in mind, it takes time to start reversing the years of abuse we have put into our bodies, but we can do it. 

BECOME A LOGICAL LOSER AND KEEP THE SHOW GOING

Go to www.logicallosers.com and get additional content, accountability partners and more.

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Today I talk about a way to be honest with yourself along with a new protein drink I'm trying and my first steps with a new rowing machine. 

WEIGH-IN

In the last episode, I was 235.7, and in this episode, I'm at 235.2. While I would appreciate a larger number, I am grateful to be going in the right direction.

SAY YOUR MEALS OUTLOUD

In the past, I've been in some weird health-related situations. When I said, "OK, I'm in my 50's, I have a tightness in my chest, and I'm having a hard time taking a deep breath" hear those words out loud inspired me to go to the hospital. 

When you hear yourself say, "I could drink some Huel right now and it will tie me over until dinner, or I can catch some hamburgers in the dive-thru, it can make your choices a little more easy to see (hear) which one is the better choice. You may hear it in your head, but hearing the words come out of your mouth can be more powerful and inspire you to make a better choice. 

HUEL?

Huel is "Human Fuel." It's not just a protein drink, it is not "Diet Food" as they put it "It's Food-food." Indeed it is as one shake will come in at 400 calories. Huel can help you with weight management. But unlike diet shakes and simple protein powders, Huel is made with ingredients like oats, rice, peas, coconut and flaxseed. As in, real food. So you fuel your body with what it wants: a balanced macro-split featuring 27 essential vitamins and minerals.

It sounds expensive. My first order was $72 (as you have to buy two bags). However, that is 34 servings which comes out to $1.94. 

I bought the vanilla and chocolate bags and I like both versions. Even though I mix it with water (not milk) it comes out pretty thick. I find them filling and tasty (not so tasty that you want second, but not something you have to force down). 

As it's getting hotter out, cooking inside can make life miserable (even with air conditioning) this can be a quick meal if you're on the go, an easy breakfast, and it comes with a pretty cool shaker that is easy to use, and easy to clean. 

If you want to try it, you get 15 off first order at www.logicalloss.com/huel 

My First Impressions With a Rowing Machine

After going down many a rabbit hole on YouTube, I was looking for either a Sunny Health & Fitness Phantom Hydro Water Rowing Machine - SF-RW5910 ($599), and another "top of the line" rower was the Century 2 Model D (Rowerg) which now goes for $1200. That's a bit nuts. I started watching ebay, and a friend of mine told me to watch Facebook Marketplace. 

I started checking Facebook Marketplace more and more (and liked the idea of searching for things in my neighborhood. Sure enough, I found someone near me selling a brand new Century 2 Model D for $400 off the price of a new one (even more if you tag on shipping, accessories). It was still very impressive. I knew what I was getting into. One video pointed out that, unlike another exercise where you can kind of multitask, you need to focus while rowing (and it can be boring). 

The manual said to start slow with 5-minute workouts (which I did) I eventually increased and tried this exercise video to start as a beginner. 

So far I'm happy, and I'm already feeling my upper body start to benefit. I'm going at a pace (slower than suggested or I'd kill myself - and that's fine). 

If you're looking for used equipment you might check out Facebook Marketplace.

JOIN THE LOGICAL LOSERS

Need some accountability? Someone, to help support you and brainstorm ideas to help you lose weight? Go to www.logicallosers.com and join others trying to lose weight.

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WEIGH IN

Weigh In: 235.7 (down from from 237)

Today we are looking at Sugar. Depending on who you read the recommended amount of Sugar is

25g for women

38 g for men.

According to this video she said the world health recommends 50g or less with a goal of 25 g. (four grams of sugar is 1 teaspoon of sugar).

This is not so much the sugar that comes in food, but the sugar that is added.

Some associations say 10 g per day. The bottom line is, if you're listening to this podcast my guess is you're getting more sugar than you need (I know I am and in June I'm going to purposely try to cut back).

The fun thing about sugar is it has 60 NAMES (WTF?!?!). see http://sugarscience.ucsf.edu/hidden-in-plain-sight/#.YLVHS6hKiUk (right-hand side column)

Become a Logical Loser

Do you get value out of this podcast? Join the Logical Losers accountability club at www.logicallosers.com and find the support you've been looking for.

Check Out Our Favorite Fitness/Weight Loss Resources

I've assembled some of my favorite tools and resources in one place. see

https://www.logicalloss.com/p/resources/

Steps to Take:

Read the label and avoid sugar, syrup, or things that end in "Rose (like fructose)

Eat more protein with meals to keep you full and avoid cravings.

Soda and other drinks are often a huge culprit (the 8 oz can of mountain dew has 25 g of sugar.

Don't worry about sugar that comes in fruits as they also have fiber and nutrients. This is more about added sugar.

Don't swap natural sugar for a sweetener as those often are not healthy.

Realize cutting down sugar (cause it's in EVERYTHING) is very hard.

If you eat some birthday cake, don't punish yourself. Enjoy the occasional piece of cake and get back to focusing on good options.

BOTTOM LINE

The bottom line is that it’s not as simple as “all carbs or all sugars are evil”.

By following some simple rules, you can include some sweetness in your life in a healthful way:

Satisfy your sweet tooth with fruits (and sweet veggies). Their high content of fiber, water, and other nutrients, makes them a net win.

Avoid sugar-sweetened beverages and liquid sugars, because they ‘whack’ your system hard and fast, and can fuel overeating.

Avoid refined grains, as they cause your blood sugar to spike even more than pure sugar!

Moderation, moderation, moderation. The dose (and context) make the toxin!

SOURCES

8 Ways Food Companies Hide the Sugar Content of Foods

https://www.healthline.com/nutrition/8-ways-sugar-is-hidden#TOC_TITLE_HDR_2

11 foods that have more sugar than you think

https://www.cnet.com/health/nutrition/foods-that-are-surprisingly-high-in-sugar/

How Much is Too Much Video

https://youtu.be/F-qWz1TZdIc

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Today I bring on Michael Merlino from https://www.inflightrunning.com/ who joined the School of Podcasting who is has been a fitness trainer for 23 years. 

WEIGH IN

I'm down 1.3 lb.

TOPICS COVERED

04:39 3 Main Components of Fitness

10:00 When Dave Overdid it

11:41 Full Body Vs Split Body Workouts

13:24 Studies on Getting Hurt

14:21 Females Who Are Worried About Bulking Up

16:56 How Important is Tracking Workouts?

18:50 Nutrition Insights

23:33 Client Story

Here is an App that makes it easy to do HIIT.

APPLE

https://apps.apple.com/us/app/seconds-pro-interval-timer/id363978811 

GOOGLE

https://play.google.com/store/apps/details?id=com.runloop.seconds.free&hl=en_US 

Here is a tutorial on easy to Seconds Interval trainer

https://youtu.be/DVN5Jn6yZUk 

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Will Smith is going to document losing his "Dad bod" (a big belly) on YouTube. He didn't say how. When I asked uncle Google how to lose a Dad bod here are some tips from the top results:

• Lose Cardio and Do More Weight Training
• You can get the benefits of cardio by doing HIIT like a weight lifting circuit training
• Get a Scale that shows weight and body fat. See the resources page. This way you can measure more than one level of fitness.
• Eat protein and veggies for breakfast
• Ditch the booze and Soda
• Drink plenty of water
• Get plenty of sleep
• Take Vitamin D

Interesting Insights

Chili is the ultimate dad bod buster thanks to its mix of vitamins, minerals, protein and, especially, its beans. Think of every bean as a little weight-loss pill. One American Journal of Clinical Nutrition study found that people who ate ¾ cup of beans daily weighed 6.6 pounds less than those who didn't even though the bean eaters consumed, on average, 199 calories more per day.

Researchers at the University of Utah monitored the metabolic rates of 10 adults as they drank varying amounts of water per day. In the study, those who drank either eight or twelve 8-ounce glasses of water a day had higher metabolic rates than those who had four. The scientists reported that you may burn 2 percent fewer calories if you're dehydrated. That may not sound like a lot, but a moderately active man will burn between 1700 and 2000 calories a day. A 2 percent drop means—which means between 34 and 50 calories a day, which means somewhere between 3.5 and 5 pounds per year.

It's been a good run with Dave, but now it's time to start getting to bed earlier. A study in Finland looked at sets of identical twins and discovered that in each set of siblings, the twin who slept less had more visceral fat. 

Sources:

Lifehacker

EatThis.com

Fitness19

I Bought a Massage Gun

I bought a Bob and Brad massage Gun. Why? Because I had seriously sore muscles (my legs) after jumping into the deep end too quickly. I thought this might help. I tried what looked like a bumpy rolling pin, and it didn't seem to help.

Using the Massage gun seemed to help my legs. I didn't use it one night and used the other. Keep in mind this didn't eliminate sore muscles, but it did reduce the amount of soreness.

The unit is super quiet and easy to swap heads. I like the one that is someone like a shock absorber.

A couple of things to keep in mind:

1. Read the directions
2. Do not put use this on your neck/spine
3. If it hurts (in an OW! kind of way) stop doing that.

At Amazon is has 820 ratings with an overall score of five stars. Bob and Brad are physical therapists.

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Weigh In

I'm sad to report that I'm up 1 lb and I'm at 235.

Resistance Bands Hurdles

I bought a Hyfit resistance band set. It's high-tech portable, and kind of geeky. It needs a door that opens out. All of the doors on my bedrooms open out (not in).

I also noticed that to work all of your muscles you will need to work different muscles you will need to move the location of any door anchors.

What I did was bought multiple door anchors and used a closet that I don't need to get into too often. I have one on the top and bottom and one in the middle.

If you're new to resistance bands this has a set of bands and the door anchors I mentioned built-in.

The last thing I bought was a good old-fashioned door stop.

By adding three-door anchors and the doorstop, I think I've got a working system. As always be careful and contact a doctor before doing any exercise.

Fit After Fifty

I purchased a package from Fit After 50. Seems a little gimmicky, but I'm going to give it a shot

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