Logical Weight Loss

Weigh In

I am down to 224.8 ( a .6 lb loss). Not great, but its better than going up. 

Brittany Runs a Marathon Review

This is a fun comedy with some serious undertones. I really liked it. Ladies this has some other things that you will connect with that as a guy didn't connect as much, but I can still appreciate it. 

I really love one part of the movie where her friends are not being supportive, and you finally start to see Britanny start to stick up for herself. 

see https://amzn.to/2Gw1mhQ

Super Size Me 2: Holy Chicken!

This movie gives you a glimpse into "Big Chicken" and the lovely US government. I really loved the movie as it clues you into marketing jargon that tricks us into thinking things are healthy when they are not. This is not an "anti-chicken" in a "we are killing chickens" kind of way (the moviemakers seem to understand you need to kill them to eat them). You do see where these birds are raised and bred to gain so much weight so fast that they often have heart attacks - and that is seen as a good thing. 

see https://amzn.to/36sqzUM

Commit to 3 App

CommitTo3 is a daily task management system that increases productivity through focused tasks and peer accountability. Accomplish more and achieve success — all with the help and support of your team.

Each day you pick THREE things you need to get done by the end of the day. You can invite friends and family to be on your team and everyone can see everyone's tasks (so you might want to leave "have ore sex" off the list). This way you can see when someone if not hitting their marks on a consistent basis and offer support. To use the app you need to subscribe for $3/year (not a typo). 

Commit to three on Apple

https://podclick.me/committo3ios

Commit to three on Android

Click Here

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I started the year at 225.3 and after losing a few pounds, I'm back to 226. This is partly due to me going out of town for the weekend. I tried to do things like skip breakfast and I even exercised one day. None the less my scale went up when I got home. With this in mind, I got up today and exercised early. 

MY NOT SO LUCKY GREEN SUIT

I had to wear a suit to a speaking gig and I hadn't worn a suit in a while. To make a long story short none of my suits fit. I'm at least 20 lbs heavier than I was when I last wore a suit. 

The fun part of this is there is only one person blame. I was not a fan of myself at that moment. I took that time and turned off my phone, TV, computer and just took some time to embrace how bad this felt. I DO NOT WANT TO FEEL THIS WAY. It hurt. 

WHY CAN'T WE GET UP TO EXERCISE

To get to Boston I had to get up at 5:30 AM which is EARLY for me (very early). Yet, when the alarm went off I got up in a slight panic, took a shower, finished packing, and got out the door on time.

WHY? Because I had to. I had one shot to make my flight. If I missed my flight, I didn't have the money for another ticket or fee to get another ticket.

WE NEED TO KEEP THE SENSE OF URGENCY

We need to think of the opportunities we have to do the right thing as a plane. We have ONE SHOT to get it right and embrace that urgency and do the right thing. 

NOTHING feels as good as watching the scale go down on a consistent basis. No taste gives you that feeling. 

You're smart.

You know the lies we tell ourselves.

Quit listening to the lies. 

You can do hard things (you do every day).

Consider me your uber driver here to take you to the airport to catch the plan to onederland. 

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I started the year at 225.3 and after losing a few pounds, I'm back to 225. It's frustrating. I was doing good, but by skipping a few days and not really paying attention to my calories, and not exercising they came right back.

The other thing that is killing me is a lack of sleep. My ears ring all the time and have for years, but for some reason, it's starting to affect my sleep. When I set an alarm to get up an exercise it takes an Olympic effort to get out of bed.

It seems unfair that I can work for two weeks straight and lose two lbs, and stop for two days and gain it all back. The reason it seems unfair is because it is. You know what else it is? Reality. We have to find a way to deal with it.

LOSING WEIGHT IS HARD BUT THESE MAKE IT EASIER

STOP DRINKING YOUR CALORIES

I started finding myself drinking the occasional coke, hot chocolate, etc. If you can stop drinking calories, you will be amazed at how that will boost your efforts.

STAND INSTEAD OF SIT

Standing desks have come down in price (they use to be around $1000 and now some are under $100 with electric desks coming in around $300).

According to Jillian Michaels standing burns 1.5 the number of calories. If sitting burns sixty calories, standing burns ninety. 

AVOID CHEAT DAYS

The idea is to have a sustainable life. We try to be good Monday through Friday and then on the weekend we indulge and when we do WE GO ALL IN and erase all the work we did during the week. 

BUT ITS SO HARD TO BE GOOD 100% of the TIME

If we can be good 80% of the time we will make progress. You want a hamburger? Fine. Have a hamburger but skip the fries and the coke. You can have both. 

You want 80% of the calories you consume in a day to be better view calories. The Noom app does this. There are green foods (eat as much as you like), Yellow Foods (Be cautious), and Red Foods (WARNING!). You want to avoid the Red foods, and keep the yellow food in check. You are looking for balance. 

By using the 80/20 rule you are not depriving yourself 100%. Sure there will be things you have to postpone, but the ability to enjoy one item can take some of the dread of dieting, and the same of dieting, and make you feel a bit normal. 

Become a LOGICAL LOSER

Join our accountability club at www.logicallosers.com

 

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Weigh-in: I'm up 1.6 lb back to 225.3

I skipped a workout (typically every other day) and said, "I'll just end up doing two workouts back to back days." In other words," I"ll do it tomorrow."

So I did and I'm here to tell you my body doesn't like it. In the long run this won't work. So this episode is for me to listen in the future to remind myself that as hard as it is getting on my exercise bike, getting off I always feel proud with a boost of momentum to start the day. 

Building Self Discipline

An article in Entrepreneur stated

1. Know your weaknesses
2. Remove temptations
3. Set clear goals and have an execution plan
4. Build your self-discipline
5. Create new habits by keeping it simple
6. Eat often and healthy
7. Change your perception about willpower
8. Give yourself a backup plan
9. Reward yourself
10. Forgive yourself and move forward

I didn't know "captain obvious" worked for Entrepreneur magazine. 

 

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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 
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Weigh In

First things, I'm down .3 lbs. Not a huge win, but not a loss.

 

Currently, the Noom app is giving me Green, Yellow and Red foods.

 

The Most Addictive Foods

Interesting article on the most addictive foods (hint its not broccoli)

Eat Yourself Sexy 

I found an interesting show called Eat Yourself Sexy on Amazon Prime, and while the show has some "meh" reality TV isms, I liked that you can spot what OTHER PEOPLE are doing wrong. Watch an episode or two and then go into your kitchen and pretend you're on the show.

 

I also thought it was interesting that in 8 weeks women were losing 2 dress sizes and those that exercised (in addition to changing their diet) lost 20 lbs in 8 weeks (amazing what a little focus can do).

Rolling Your Muscles?

 

I bought a Doeplex Muscle Roller Massage Stick and I'm not sure it really does anything. I tested by just rolling my right leg, and so far don't feel any large difference.

 

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Today I share a new strategy when it comes to weighing yourself. I've updated the weigh-in spreadsheet for the Logical Loser Support Group to use this strategy

By adding a weekly average option it really is a red flag when you see your weekly average go down. You might also have a bad day (but have had a few good ones) and the week isn't as bad as you think. 

Stress and Weight Gain

See article 

Not too Late to Join the Weight Loss Challenge

It's only $20

see https://podclick.me/ffc2020 

Become a Logical Loser

This is our private Facebook accountability group. It's a safe place to ask for help, get support, and help you reach your weight loss goals. 

Logical Losers also get the show advertisement free.

Go to www.logicallosers.com

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Weight update. 

November 5th I am at 226. 

November 19th 225. 

Different Types of Food Triggers

Behavior Chains start with triggers:

Environmental
Biological
Mental
Emotional
Social
Triggers Produce Thoughts

Thoughts Lead to Actions

Actions lead to consequences

Consequences 

Physical
Psychological
Physiological
Emotional
This example is from Noom

Mentioned in This Episode
5 Ways to Battle the Holidays

Noom Weight Loss App

Join the Fitness Focused New Year

 

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Weight update. 

November 5th I am at 226. 

November 19th 225. 

Join the Healthy Wage Challenge

https://hwage.co/1408044/

Lose 6% of your weight by February

Controlling Your Attitude

I've been pretty good on hitting my benchmarks:

10 glasses of water

7 hours of sleep

30-60 minutes of exercise

1900 calories. 

And yet.... 

Trust the process. Hang in there. 

Mentioned in this Episode

Zero Fasting App

Available on Android and Apple

Life Fasting Tracker (available on Apple or Android)

https://lifeapps.io/apps/life-fasting-tracker/

Diet Fiction

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Weight Update

Last episode on October 19th I was 228.3. Today on November 5th I am at 226. 

How Do I See My Step Count on an Apple Watch?

Press the button on the side and scroll down until you see "all Apps" and choose the activity app and then scroll down.

Calibrating your Apple Watch

1. While wearing your Apple Watch, go to a flat, open outdoor area that offers good GPS reception and clear skies. 
2. If you have Apple Watch Series 2 or later, you just need your Apple Watch. If you have Apple Watch Series 1 or earlier, bring your iPhone for GPS. Hold your iPhone in your hand, or wear it on an armband or waistband.
3. Open the Workout app. To start, tap Outdoor Walk or Outdoor Run. To set a goal before starting, tap.
4. Walk or run at your normal pace for about 20 minutes.

If you don't have time to finish the workout, you can complete 20 minutes over multiple outdoor Workout sessions. If you work out at different speeds, you should also calibrate for 20 minutes at each of the speeds that you walk or run.

Whenever you walk or run outside using the above steps, your Apple Watch continues to calibrate the accelerometer by learning your stride length at different speeds. Calibration can also improve the accuracy of your calorie calculations in the Workout app, and the calorie, distance, Move, and Exercise calculations in the Activity app. 

Starting a New Habit Isn't Easy

I had a weird situation where I ended up getting very early. It wasn't fun, but it got me going in the right direction. It wasn't fun but I've kept doing it. 

New Healthy Wage Pays You To Lose Weight

Using a site I found called Healthywage, I started a group contest where you put in $20 total (roughly $7 a month for three months) and those that make their goal of 6% weight loss split the pot. For me, I currently weight 225. Six percent of that is 225X .06 = 13.5 lbs. Divide that by 12 weeks and you get 1.12lbs per week (doable, but you need to remain focused).

If you want to challenge yourself privately, you can put in a certain monthly amount that you pay each month. At the end of your challenge if you've met your goal you get your money back and then some. If I bet $50 a month for nine months I earn 521.52 (15.89% return). If I bet $40 a month for nine months I earn $417.22 ( again 15.89%). They pay you by check. 

If you don't make your goal, you lose your money. 

Cheaters Never Win

You download their app and the privately record yourself on video weighing in. 

Join our Challenge

November 29th through February 22nd (especially starting the day after Thanksgiving). It's only $20. See https://www.healthywage.com/join/logical-weight-loss/

 

Become a Logical Loser

If you would like to support the show, go to www.logicallosers.com

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