Logical Weight Loss

For me, the holidays are over (due to my brother going out of town for the holidays. This means yesterday I had the ham, the green beans, and yes, there were cookies. 

With no surprise, when I stepped on the scale it went the wrong way. So I did a deep dive into my data in myfitnesspal.com (I've used Loseit! in the past and many others, they all do the same thing, I liked myfitnesspal, but use whatever works for you). In looking at the data I could CLEARLY see that when:

 

• I eat 2100 calories (or less) in a day
• Exercises (in any fashion) for an hour
• Drink between 64-80 oz of water
• Get seven hours of sleep

I lose weight. It is that simple. It's just not that easy.

So How to Restart?

Let's look at walking. You used to walk, and then you stopped. How would you start again? By taking that first step. 

So for me, that means starting the day on my exercise bike, drinking 20 oz of water, getting in the shower and feeling like I was headed in the right direction. 

Other things I might do in the future is listening to affirmations, and use something like the 5-minute journal,  or some sort of gratitude practice (I also talk to God on a regular basis, but you do what do you). 

You don't have to have letters in the sky, a band playing, a drum roll, you just start. You decide that you're not giving up. 

It May Not Be Pretty or Prefect

When you restart, it may not be pretty or perfect, but it doesn't have to be pretty, it just has to be (in any form). You can do this. 

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So the Friday after Thanksgiving I was up 2 lbs. Today I'm down 1.5 lbs and I expect to be back on track tomorrow when I step on the scale. Here are some things to consider when coming off Thanksgiving.

1. Congratulations You're An American

We plan for Thanksgiving for about two weeks. People spend a lot of money on travel. It's a big deal. There are family traditions involved. For me, my family tried something new this year and we had Crackle Barrel cook our food and just picked it up, took it home and are it. It was delicious. No long lines shopping, the food was great. No cleanup. We also bought some pies from a local orchard and the apple pie was from heaven. My brother made some sort of no sugar pumpkin pie that was good as well (with Cool whip which we've stated before is not really food. We're not sure what it is, but healthy it is not). 

2. That Was Yesterday This is Today

When I woke on Friday, I wasn't stressed. I knew the scale was going to go the wrong way. I also knew with a bit of discipline, and determination, the weight I put on was not going to stay long. In general, I ended up eating two large meals on Thanksgiving by the time you track all the leftovers. I got back on the horse, and decided to go back to my intermittent fasting (currently going 16 hours from dinner to breakfast) and had a light breakfast. I made sure to drink plenty of water thanks to my Ulla Hydration Reminder, and as it is now cold outside I got on my exercise bike in my apartment. 

As for leftovers? Portion control. Don't cheat and walk around in sweatpants as you might have the day off. This is the day you get back on track. Don't over think it. Just do the stuff you know you should be doing. 

3. Don't Be Surprised

In the same way, I was not surprised my weight went up when I had over 2000 calories (even skipping breakfast), I was not surprised when the scale went back down. Doing the wrong things makes our weight go up. Doing the right things makes it go down. 

4. Only You Control Your Attitude

When you see that number reach for the sky on Friday, don't freak out. We knew this was coming. Maybe it went up a bit more than we thought, but if you really think about all the food you put into your mouth. Are you really surprised? You've lost weight in the past. It is time to get focused and do the right thing. Stop with the guilt

5. Avoid Making it Hard For Your Willpower

There are some traditions that don't need to be honored. One of the hardest things to avoid during the holidays is cookies. Here is how. 

Don't make them. Don't buy the ingredients. Don't buy the premade ones. Don't let the enemy into your house. TRUST ME, someone will give you a cookie. They will be at the breakroom at work, at a party you attend. I would be very surprised if you made it to Christmas without having a cookie. By keeping them out of your house, you avoid the whole, "One leads to two leads to oh my God did I eat all the cookies?!" scenarios. 

6. Start a New Tradition

We all want to go back to those days when we were kids. We want our kids to have those same experiences. Do we? Do want our kids to go through the same things we are going through today? Because when you feed the same mountains of sugar over the holidays, you are putting them on the path to follow in your footsteps. 

I Love My New Quip Toothbrush

My old electric toothbrush broke right when I heard about quip. It is half the price of my old Braun and my teeth feel brand new when I'm done. It a sonic toothbrush which means you don't have to scrub your teeth, and it doesn't feel like you are taking a jackhammer to your teeth. They send you refills, and everyone is packaged nicely and it's super easy to add your new head. It's all taken care of for you. Check it out at www.logicalloss.com/quip 

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My old Fitbit blaze died after the 2.5 years, and after some research, I decided to replace my blaze with the new Fitbit Charge 3. Here are some of the features I like:

The battery is supposed to last 7 days (we'll see)

Fitbit Charge 3 helps you find moments of calm throughout your day with personalized guided breathing sessions based on your heart rate.

For more information see www.logicalloss.com/fitbit

Get Paid To Do Healthy Things on the Achievement App

A listener turn me on to the Achievement App

Back from another time of traveling. I've been playing with a few toys. http://logicalloss.com/achievement is an app that pays you for (more or less) letting them stalk you. You can connect your fitbit, myfitnesspal, etc.

One of the apps you can connect is interesting "breathe" see https://www.stopbreathethink.com/ (both Apple and Android) I might use this in the future for those time when I'm stress eating

Fitbit Charge 3 helps you find moments of calm throughout your day with personalized guided breathing sessions based on your heart rate.

About Achievement App

Achievement is a free service used by over 1.5 million members. You’ll be able to see all your health apps in one place and earn points for activities you already do! We’ve awarded over 100 million activities to date.

So far they’ve paid out over $500,000 to our members and there is no limit to how much you can earn.

Earn $10 for every 10,000 points. Rewards are paid out within 3-7 business days, and Achievers can redeem cash directly into their PayPal account or bank account of choice.

Their mission is to provide a positive, insightful, and rewarding experience that supports everyone in achieving their personal health goals.

I like that they are SUPER transparent. They let you know that some of the polls, articles, etc that you are reading and participating in, is used for research. You are 100% in control of how much is shared with their team

You can even donate the money you earn to charity (so you get healthy while helping someone in need)

Support the Podcast

If you'd like to donate to the show see www.logicallloss.com/support

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It costs about $50 a month to produce the show.

Your Weight Loss Strategy Ranked By Willpower

 

I read an article on MyFitnesspal and saw this article.

We've spoken about Willpower in the past and how you can run out it if you try to rely on it oo heavily.

See episodes Willpower and consistency and Operating Fear or Love

Write a list of ALL the things you can do to lose weight (both on the food side and the activity side)

Then next to each item, write down how much willpower will be needed to do this item.

Choose one item for food, and another item for activity that will "cost" the least amount of Willpower.

As you need action and willpower, choosing items that require less willpower will enable you to take consistent steps, which will boost your confidence.

The boost in confidence will boost your willpower.

 

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Join The Diet Bet

We are kicking off the holidays by "doubling down" on losing weight as we enter the "holidays" see http://www.logicalloss.com/dietbet and have a chance to earn money losing weight

So Many Diets...

I had found a few articles that had titles like "10 Things You Need to Know about the ______ Diet." So I read a ton of these and here is what I found.

The Vegan Diet

A vegan diet can be healthy and may help lower cholesterol, aid in weight loss and reduce the risk of some diseases. But this is only “as long as you can commit to learning about how to meet your nutrient needs, plan ahead to ensure that you are meeting them and make whole foods your focus

It doesn't' necessarily mean its healthy

It's not a magic pill (you still need to your portions)

You need to see out protein

You're more than likely to fart

The Whole 30 Diet

Eat moderate portions of meat, seafood, and eggs; lots of vegetables; some fruit; plenty of natural fats; and herbs, spices, and seasonings. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re whole and unprocessed. It means NO sugar, alcohol, grains, legumes, dairy, carrageenan, MSG, or sulfites, baked goods, junk foods, or treats with “approved” ingredients. 

Although there’s a lot of social media backing for this diet, there’s not a lot of support from experts.

You'll need to plan your meals ahead of time

Hard to stay consistent

You're likely to end right where you started

You might lack essential nutrients

It's hard to eat out with friends

Mediterranean Diet

Continually near the top of the U.S. News & World Report’s annual Best Diets lists, the Mediterranean diet is known for its heart health benefits and focus on fish, olive oil and red wine. It emphasizes whole foods, is vegetable-centric, replaces saturated fats with omega-3 rich heart-healthy fats, stresses the importance of seafood and whole grains and encourages more cooking and activity in the kitchen (you don't need to drink wine)

It is more of a lifestyle than a diet, and with that probably more sustainable.

As it doesn't focus on calories, you may not lose weight.

You netter like Seafood

You're allowed to eat pasta

Paleo Diet

In its purest form, the paleo diet allows you to eat only those foods that humans ate when they first roamed the planet millions of years ago. This means no grains, legumes, dairy or sugar and lots of meat, coconut, vegetables and fruit. There are benefits to eating a Paleo diet, such as consuming whole, unprocessed foods and lots of produce and being aware of the importance of high-quality meats.

a 2016 review of controlled clinical trials comparing the diet to others, the strongest of the studies found no long-term differences between people following a Paleo diet and those on a control diet after two years.

You will need to do some meal planning

While many people think this is all about meat, it's also all about veggies.

Buy good meat.

Stay away from, sugar, soft drinks, artificial sweeteners, margarine and trans fats."

Their claims of about grains are false

Watch your calcium

Not accepted by some people

Ketogenic Diet

The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet that forces the body into a state of ketosis, where fat is burned for fuel instead of carbohydrate. The ketogenic diet is very restrictive and takes a lot of commitment to get the nutrients you need for overall health.

The diet recommends a 4:1 ratio of fat to carbs

The diet recommends protein be around 20%

“Supplementation with vitamins and minerals is an absolute necessity on this type of diet

When you follow the almost no carb rule you may experience, "Constipation, bad breath and dizziness are just a few of the side effects of going so low-carb. "

Your gut may suffer

Lack of energy sometimes known as the Keto Flu

It may be hard to eat out with friends

You'll need to plan ahead

DASH Diet

The healthy DASH diet plan was developed to lower blood pressure without medication in research sponsored by the US National Institutes of Health, Dietary Approaches to Stop Hypertension. The internet was not to lose weight. The DASH diet is consistently ranked the best diet for a reason. “It’s balanced, realistic and flexible. It’s an eating plan that includes common, everyday foods that offer a multitude of benefits for all age groups.

The DASH diet recommends plenty of fresh fruit and vegetables.
DASH is an acronym. It stands for:

Dietary

Approaches

to

Stop

Hypertension

The DASH recommends:

Eating vegetables, fruits, and whole grains
Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
Limiting sugar-sweetened beverages and sweets.

The diet is light on lean meat, poultry and seafood, allowing for 6 ounces total per day, Ward notes. You can still eat eggs.

You will have to cook ahead

Farts may likely happen

For more information see https://www.nhlbi.nih.gov/health-topics/dash-eating-plan

So What Did We Learn?

No diet recommends sugar

Most diets recommend planning and cooking ahead.

Portion control always come into play

Healthy food makes you fart in some cases

You need to come up with a plan that you can incorporate it into your Lifestyle. If you can't do it in the long haul, then you won't lose weight in the long haul.

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My New Toy

I stopped by Walmart and just happened to see this device that cuts veggies up into slices and what appears to be spaghetti, as well as chips. I love squash but hadn't had any in years until I happen to have dinner at my brother's house. When I told one of my friends I bought one, they said, "You've got to work with some sweet potatoes and mix in some cinnamon.

The one I bought a Walmart is all plastic, and if it snapped and broke I wouldn't be surprised. The other thing that I found disappointing was they didn't mark what blads did what. Luckily I caught this before I throughout the box, and grabbed a sharpy marker and fixed the issues. I have seen some units on Amazon that seem to come with the blads that are pre-labeled.

It does take up some storage place, but I sliced up some squash, through some olive oil in a pan, lightly salted the squash, and it was done quickly. The clean up was super slick, and you can now call me a fan. Best of all, being a guitar player, I'm kind of happy my finders are nowhere near the blade. If you're looking for a quick easy way to get some veggies in your life, you might want to pick one up.

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We've all heard in the past that it takes 21 days to bust a habit. It turns out that is a fable of the Internet that just kept getting repeated.

Join the DietBet and Hurdle the Holidays

Put in $20, and if you lose 4% of your weight when it starts (October 31, 2018) you get to share the pot with everyone who achieved their 4% goal (it's not as easy at sounds).

For more information go to wwww.logicalloss.com/dietbet

It Only Takes 21 Days to Create a Habit???

If you've ever heard that it only takes 21 days to develop a habit, it turns out that has been exaggerated, and misinterpreted by the Internet over the years (and if you repeat something over and lover long enough, people think it's true

Now, however, there is some psychological research on this question in a paper recently published in the European Journal of Social Psychology. Phillippa Lally and colleagues from University College London recruited 96 people who were interested in forming a new habit such as eating a piece of fruit with lunch or doing a 15 minute run each day Lally et al. (2009). Participants were then asked daily how automatic their chosen behaviors felt. These questions included things like whether the behavior was ‘hard not to do’ and could be done ‘without thinking’.

Although the average was 66 days, there was marked variation in how long habits took to form, anywhere from 18 days up to 254 days in the habits examined in this study. As you’d imagine, drinking a daily glass of water became automatic very quickly but doing 50 sit-ups before breakfast required more dedication (above, dotted lines).

Missing a single day did not reduce the chance of forming a habit.
A sub-group took much longer than the others to form their habits, perhaps suggesting some people are ‘habit-resistant’.
Other types of habits may well take much longer.
No small change

What this study reveals is that when we want to develop a relatively simple habit like eating a piece of fruit each day or taking a 10-minute walk, it could take us over two months of daily repetitions before the behavior becomes a habit. And, while this research suggests that skipping single days isn’t detrimental in the long-term, it’s those early repetitions that give us the greatest boost in automaticity.

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Ulla Smart Hydration Reminder

I just got my Ulla Smart Hydration Reminder. I've tried other smart bottles, and they had fun apps, etc. but I like MY bottle, and there was some setup involved, and it wasn't always accurate. I can track how much I drink in MyFitnessPal (or many other apps) but I often sit at my desk in the morning and 10:30 rolls around and I haven't taken a sip. That is where the Ulla Smart Hydration Reminder comes into play. It's a very small device that has a motion detector and knows when you're around. Then when time rolls by (typically 30-40 minutes)  it blinks to remind you to drink. The blinking pattern was developed in a way that it stimulates peripheral sight. In other words, you'll notice the alert even out of the corner of your eye.  It comes with a band that allows you to attach it to any bottle.

When it arrives, you simply pull a piece of plastic off to allow the battery to get plugged in, and grab the band and attach it to your bottle. I've been using it today and every now and then it starts blinking. I take a drink and it stops. Right now it's on sale for $19.60+ shipping. Originally it was supposed to take two weeks to get here (it is coming from overseas) but it got here in about a week.

You don't have to worry about turning it on or off. Ulla is fully automatic, there aren’t any buttons to push - it powers on and turns off automatically. Ulla senses your presence and ambient light. As a result, it goes to sleep when the lights go out or when you miss two hydration cycles.

It does not make any sound so it doesn't annoy your co-workers.

If you're looking to ramp up your water intake, this is a super easy mild reminder to keep hydrated.

Apple Cider Vinegar

A blog post on MyFitnessPal shows how this may not be as cool. For example, ACV (cause we're too lazy to say Apple Cider Vinegar) may decrease appetite. OF COURSE IT DOES (it tastes awful). 

See the full post at https://blog.myfitnesspal.com/can-apple-cider-vinegar-fix-all-my-problems/

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What is Intermittent Fasting? ( If)

Intermittent Fasting sounds too good to be true. It's not about WHAT you eat, but WHEN you eat it. Sound great right? Not so fast this doesn't mean the floodgates are open to eating whatever you want (pizza, ice cream, soda, etc)

When you are in the fed state, it's very hard for your body to burn fat because your insulin levels are high. It is much easier for you body to burn fat in the fasted state (8 - 12 hours)  because your insulin levels are low. Fasting puts your body in a fat burning state that you rarely make it to during a normal eating schedule.

Our bodies run on glucose, or simple sugar, but when we fast for a longer period of time, that energy source becomes unavailable. The body begins to convert certain types of body fat into fatty acids, which are easily absorbed by the blood. Most of the studies reviewed by Anton and team revealed that, while participants did lose body fat, no significant amount of lean tissue — which includes organ tissue, muscular tissue, and bone tissue — was lost. (source)

Many Different Intermittent Fasting Styles or Programs

These are the some of the popular methods:

The 16/8 method:

Also called the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours. So if you breakfast and eat lunch at Noon, you can eat from noon to 8 PM. Then you fast for 16 hours in between. This means you could eat again at Noon the next day (16 hours from 8 pm)

Eat-Stop-Eat:

This involves fasting for 24 hours, You would do this once or twice a week, for example by not eating from dinner one day until dinner the next day.

The 5:2 diet:

With this methods, you consume only 500–600 calories on two non-consecutive days of the week but eat normally the other 5 days.
Obviously, with the reduced calories, this should lead to weight loss assuming you don't binge eat on the five days and eat healthily.

Many people find the 16/8 method to be the simplest, most sustainable and easiest to stick to. It’s also the most popular.

Why in The World Would I Starve Myself?

When you fast, human growth hormone levels go up and insulin levels go down. Your body’s cells also change the expression of genes and initiate important cellular repair processes.

Short-term fasting may increase your metabolic rate by 3.6–14%. Source

Intermittent fasting can have many benefits for your body and brain. It can cause weight loss and may reduce your risk of type 2 diabetes, heart disease and cancer. It may also help you live longer.

 

Side Effects

I was shocked to hear that the main side effect of Intermittent Fasting is, (get this ) HUNGER. Who knew? Here are some other things to keep in mind

You may also feel weak and your brain may not perform as well as you're used to.

This may only be temporary, as it can take some time for your body to adapt to the new meal schedule.

If you have a medical condition, you should consult with your doctor before trying intermittent fasting.

This is particularly important if you:

Have diabetes.
Have problems with blood sugar regulation.
Have low blood pressure.
Take medications.
Are underweight.
Have a history of eating disorders.
Are a woman who is trying to conceive.
Are a woman with a history of amenorrhea.
Are pregnant or breastfeeding.
All that being said, intermittent fasting has an outstanding safety profile. There is nothing dangerous about not eating for a while if you’re healthy and well-nourished overall.

As with all changes in diet or exercise - consult with your doctor to see if this is right for you.

Can I Eat ANYTHING? During The Fast?

From what I've read, no. You can have water, coffee, tea and other non-caloric beverages are fine. Do not add sugar to your coffee. Small amounts of milk or cream may be okay.

I Thought Breakfast Was the Most Important Meal of the Day?

Some people are now saying that people who eat a breakfast, actually eat a healthier meal (not fruit loops, and coco puffs). So skipping the bowl of sugar drenched in milk, isn't that bad.

When deprived of glucose for 12 hours or more, our bodies, and cells start burning fats for fuel, in a process called ketosis. In metabolizing fats, ketosis produces ketone bodies that serve as fuel for our brain (our brain gets priority when our bodies think we are starving) and healthy cells in our bodies. But senescent cells, and cancer cells are rather bad at being able to make the switch from using sugars to using fats as fuel. These cells have lost their metabolism flexibility, and we can use that to our advantage.

What About Starvation Mode?

If you have fat stored up, it never gets burned because we keep eating When we quit eating, we start burning fat. Breakdown of muscle tissue happens at extremely low levels of body fat – approximately 4%. This is not something most people need to worry about (source)

I played with some Intermittent Fasting Apps Life

From their website:

The LIFE Intermittent Fasting app by LifeOmic makes it easy and fun to harness lifestyle changes to improve metabolic health. Overnight fasting for just 12 hours or more may result in improved metabolic flexibility, reduced inflammation and lower risk of diseases of aging. Track your progress on any fasting schedule with LIFE, see when you start burning fats for fuel, and intuitively log how you are feeling. Share your fasts and give and receive encouragement within custom circles of other LIFErs you care about, from friends to coworkers to healthcare providers.

With the LIFE Fasting Tracker app you can:

– Supports all types of fasting, including all intermittent fasting methods.
– Start and stop fasts with a single button.
– Easily change your target fasting time.
– See when you enter ketosis.
– Create and join groups of other fasters.
– Post your mood and help people with their intermittent fasting goals.
The LIFE Fasting Tracker app is available for FREE on the Apple App Store. (no Andorid Option)

More information at https://medium.com/lifeomic/life-intermittent-fasting-app-ab9382de0c5f

Zero

From the Zero website

When you dig through the data, it starts to get pretty exciting. It decreases breast cancer risk and recurrence by as much as 36%, improves sleep, has positive effects on markers of systemic inflammation, and regulates blood glucose levels and other aging biomarkers. Furthermore, Dr. Longo’s clinical trials have demonstrated efficacy for type 2 diabetes, multiple sclerosis, and cancer patients.

All the benefits mentioned above (and more) are covered in a wonderful video series by Dr. Rhonda Patrick, where she interviews scientists Dr. Valter Longo, Dr. Satchin Panda, and Dr. Ruth Patterson. I highly recommend that you watch all three of these videos if you’re new to fasting.

Zero https://medium.com/@kevinrose/introducing-zero-a-new-app-to-help-you-fast-209935e8245d

TIMER

This is not an app. When I say "Timer" I mean go to your app, set an alarm for 16 hours from now and click start. Want to see how much longer you have? Look at your phone. Now, this does not have the cooler trophies and history logs, but if you're looking for simple, here it is. When the alarm goes off, eat. At night when you are done with your last meal, set the timer again

 

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I am listening to the book Finish: Give Yourself the Gift of Done by Jon Acuff. I love the book and here is why

1. Some books are nothing but studies. They are interesting, but not entertaining.
2. Some books are just "inspirational stories" but they lack the facts and "why" things are working.

I like this book as you learn:

1. Some studies
2. Some fun stories
3. Jon watches way too much TV and movies. 

But he did break down some things that seemed to obvious and yet we miss it. 

You Start Your Work on a Goal, and You're Not Meeting it. 

Here are your options:

1. Cut the goal in half. Instead of losing 2 lbs a week, lose 1 lbs
2. Change the time. Instead of trying to lose 2 lbs in a week, why not two lbs in a month?
3. Change your actions. 

First of all, some people are going to freak out with this idea. YOU NEED TO REACH and STRETCH.

YOU NEED TO GET OUT OF YOUR COMFORT ZONE!

While that is true, you also need to finish your goal. Setting yourself up to fail does not help much. The goal is to finish the goal and set a new one. 

Example 1:

You have a wedding coming up. You need to fit in the dress. You can't change the goal (fit in the dress). You can't change the time (can't postpone the wedding so you can fit in the dress). You need to look at your actions and change them. 

Example 2:

You want to lose 20 lbs by losing 2 lbs a week. You are struggling. So you change the goal to 1 lb a week. Now you hit the goal, feel motivated and keep going. Yes, the time will take longer but you are inspired to keep going. In the end, you reach the goal. 

Think of it like a degree. When you are job hunting, nobody asks you how long it took you to get the degree, they just need to know if you finished. 

Tracking Your Changes Allows You To Figure Out What Works

When I

• Drink about 80 ox of water
• Get 7 hours of sleep a night
• Eat right
• Get 10,000 steps

I lose weight. I was motivated as I had a big event coming up. I dropped 10 lbs When I got home, I started slacking. 

When I got up to 219, I got mad (as it doesn't take long to gain it back). So what did I do? I looked at what was working and started doing that again.

Why don't I just do that all the time? That's a mystery I have not figured out yet. 

Jon talks about the fear of what is next in his book. Some people don't finish because then they have to figure out what to do next. 

You can get the book for free (the audio version of the book is read by the author).

Check it out at www.logicalloss.com/freebook

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Today I share how my weight is going up and down a bit. I'm losing at a rate of around .25 lbs per week. The good news is where I use to fluctuate between 221 and 219. This lead to fluctuating between 219 and 217. This week I was down under 216 for the better part of the week. While it would be easy to become discouraged with the fluctuations, the bottom line is the weight is going down. 

Karen Loss Weight Cutting out Sugar and Processed Food

Karen's story comes from SparkPeople. 

She got both of her legs broken in an accident. She was at one point around 300 lbs

She lost weight by celebrating the small victories.

She cut out processed foods, and sugar, and started journaling.

She took years, but through dedication, she is losing the weight. 

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The show is not listed on the Radio Public app. If you need an app to organize your podcasts, you can check it how here. 

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Weight loss is hard. Anybody that tells you different is lying. It takes discipline, it takes stamina, it takes a plan, and patience. However, we often can make it harder than it needs to be by focusing on the BIG (in some cases HUGE) picture. Here is how I handled that the past few weeks. 

Find out What Works

On June 15 I had a really good day (1500 calories, and a calorie deficit of 700 for the day). The next day I hit my regular calorie goal of 1800, and had a calorie deficit of 732. I was on a roll. Why I didn't keep doing that I don't know. I had found a workaround and at night I try to not eat after dinner so that when I get to breakfast I am actually breaking my fast. But at night I needed something with taste (instead of water). I started drinking Spark from Advocare (45 calories) I love the Mango Strawberry. This held me over, and I was losing weight. 

If It Aint Broke Don't Fix It

So instead of keeping with what was working, I looked at the calorie deficit (meaning I had burned more calories than I had eaten) and saw where I had a "surplus." I thought instead of drinking another glass of Advocare Spark, why not have one of their Delicious chocolate shakes? After all, it was 210-220 calories with 24 grams of easy-to-digest protein, what's not to love? I had "room" due to my heavy deficit (or so I thought). 

Remember You Help Create Your Environment

Looking back, I think I was getting cocky. I started staying up later. I wasn't quite as dedicated to drinking water. Before I knew it after getting to 216, I shot back up close to 218? What it the shakes? No, it was the calories. There is a difference between 45 calories in Spark,

What 300 Calories a Day Looks Like?

When you add the 200 calories in the Delicious Shake PLUS the 90 calories for the Coconut milk. Does (for easy math) 300 calories make a difference?  300 Calories a day is 2100 calories a week and 8400 calories a month or 2.4lbs. 

You Have the Power To Make Your Next Choice the Right One

I REALLY wanted a burger today (from the McDevil). Lately, I'm trying to avoid looking at the big picture (cause that will suck the life right out of you), and so as I sat in the driveway of my church, if I turned left, I'd be going to McHell. If I turned right, I'd be headed home to grill some chicken.

All I had to do was turn right.

I asked myself, "You can turn right can't you?" Yes, I can turn right I told myself, and I did. The chicken never tasted so good. I'm also gonna play a bit more with Advocare. I'm drinking a lemonade that has mineral and herbs, AND it's an appetite suppressant (and above all its yummy)

Why Was This Good?

This little experiment lets me know what works, and what doesn't. All I have to do is what works on a consistent basis, and I will hit my goal.

Links Mentioned

Advocare www.logicalloss.com/advocare

Advocare Meal Replacements (https://www.advocare.com/18013080/store/product/t1290-meal-replacement-shake)

Show Supporters (Patrons) www.logicallosers.com

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