Getting Started...

Hello Everyone,

I know it has been awhile since I have posted.  I apologize for that.

I have been having an interesting discussion about losing weight online.  The owner of the discussion is very passionate about health coaching and helping people to lose weight.  During the discussion, I realized that I may not have put my steps in an order for some one to follow.

The discussion can be viewed here:

https://www.linkedin.com/groups/Weight-Away-1658867?home=&gid=1658867&trk=anet_ug_hm

under the question:

What are the first steps you take with someone wanting to lose weight? 

I encourage all to read, and to consider the value of the different opinions that are offered.  Currently, the discussion is well managed, and pretty civil.  As always, make an informed decision when it comes to life changes such as dieting, the different programs that are out there.

As for my process:

1. Start your breathing exercises, to start with 2 to 3 times a day, moving up to several times a day, over a few week period.  You may get a little dizzy when starting / moving up in numbers, if this happens stay at the level your at until you no longer get dizzy.

2. Check you sleep habits, there is a lot of material about the correct amount of sleep, make sure you know what it is for your situation.

3. Drink water, I strive for 50% of my liquid intake to be water (still working on this).

4. Find out what your caloric intake is for you.  Eat this for at least a week or so, then reduce it about 15%, until you plateau on your weight.  Break it up into at least 3 meals, (up to 5). Then take away another 10 to 15% or so, and repeat as necessary.

5. Check you signs, if you are never hungry, you will not lose weight.  If you starve your body, you will not lose weight.  You need to find the balance for you.  Someone else coined the term, "comfortably hungry" is what you should be about a 1/2 hour to 45 minutes before your next meal.

Write me back, let me know how you are doing.

Good luck,

Until the next post,

Dan W.

Moving Forward...

Hello Everyone,

I have done some light reading of late on the Internet (yeah don't believe everything out there). 

It seems there is an awful lot of focus on what (and how much) you eat and exercise.  These are critical to a person's success with their personal weight loss goals, and where indicated needs to be properly managed by those in the know.

Please note, my system does not specify what you should eat.  It says that you need to manage it.  I have tried to provide an easy system to help those manage their intake by providing you with indicators to use.

I also have discussed some physical habits that most adult learn, and need to change, such as the breathing.

Another topic I address is your frame of mind.  If your psyche is not in it, you will not win it.  You need to change your overall attitude, and make the commitment for yourself. 

I recently read an article about training your brain, and maintaining focus, and not to let your mind wander where it may.  This is some good advice.  Searches on the Internet will provide you with many insights into this, find one that works and do it.

Until the next post,

Dan W.

The Benefits of Monitoring yourself...

Hello Everyone,

I would like to discuss a recent happening in my life.

My job requires that I use my hands a lot.  So last week, I was a little concerned by the fact that my hands kept cramping and locking up.  About seven or eight times during the day.  When I talked about the issue with a coworker, she noted that it was usually due to low levels of either (or both) magnesium or potassium in the body.

This got me to thinking again about my diet, and the changes I have made, along with my current habits.

I have significantly reduced Peanut Butter in my diet, and due to diabetes, have reduce the amounts of fruits I eat in general.

Combine that with one of my recent habits (drinking diet cola), I was able to put two and two together and get an answer.

I put bananas back into my diet, and I am reconsidering how much peanut butter I include as well, as both of these foods help with managing your magnesium levels.

I also found out that sodas (in general) leach out both of these nutrients from your body as well as some other nice to have stuff, (like calcium).

I believe I am changing my point of view on soda.

Just some thoughts for you to consider when making your food choices.

Until the next post,

Dan W.

Keeping Goals...

Hello Everyone,

I am considering adding a new rule...

One about monitoring all the other factors.  I find that I do not do as well, if I am not tracking what I am doing, over time.

I have yet to decide how to best do this, so as my concept solidifies, I will try to put links the files that I will be using to see what type of information / controls / etc... people would like to see.

I apparently have not been getting enough sleep lately, as well as not drinking enough water compared to my goal.

Again, it is something I am considering, maybe I will also include information about goal setting as well, considering that I am currently not keeping my part of the bargain with myself...

Anyways,

Thank you for reading and let me know your thoughts,

Dan W.

For those with Diabetes...

Hello Everyone,

As I have previously mentioned, I have diabetes.

I have recently spent significant time reviewing my eating habits, and the medications I take, and came to the conclusion that I was feeding my medication.  I did work with medical staff when doing this. 

In order to properly manage one's own weight, we have to be careful about this sort of trap.

To go along with this, I would like to discuss some eating habit and facts.

I have found that fat can block up to 40% of the insulin in the body, whether or not you are diabetic.  This means that your pancreas has to either work harder and/or longer to better manage your glucose levels.  Or if you are diabetic, higher doses of insulin to manage your glucose properly.  Not a good thing in either case. 

Please consider lowering the fat content in your diet. 

Once you reduce the fat in your diet, food will taste different, so be aware of the amount of the salt you start adding to your diet to adjust the level of flavor, as this may adversely impacts your blood pressure.

I have now changed my medications (under medical guidance), and I feel better, and have started to lose weight again (1-2 lbs), of course depending on how I step on the scale, and this is over the last two weeks.

So this goes back to one of my basic rules, is to manage what goes in.

One consideration every one with diabetes should know, is that insulin makes you feel hungry.  So for those with diabetes, you will need to carefully consider what you are eating, and balance that against your other indicators when in comes to losing weight. 

Just as one would check your fasting glucose levels every day or so, you should check your other indicators as well, as using your hunger level may not be the reliable signal you need it to be.

Food for thought,

Until next time,

Dan W.

Falling off the wagon....

Hello Everyone,

With the New Year starting, everyone has made a New Year's resolution.  Like a lot of people, I am not making the progress I expected.

I have had a few moments in my busy life to explore what my goal is with respect to my health.

What I have found out is that I have fallen off my wagon, I have not been drinking the amount of water I should be, and I have not been getting enough sleep.

I am changing my goal of losing 30 pounds, to going back to following my own Eight Rules for weight loss. 

While I have not been gaining weight, I have not been losing either, and I had to take time to find out why, and I did.

I am going to focus on my hydration and the amount of sleep I get, and track my breathing.  I believe this renewed focus will start me back on the right path.

It may be time to evaluate your progress towards achieving your New Year's resolution.  If you are making progress, Great, and good luck!  Let me know when you achieve it.

Until the next post,

Dan W.

The New Year and your resolutions...

Hello everyone,

By now, you probably have a few New Year resolutions and have already broken them.  I know I have.

Anyways, just as a refresher, my blog is about being healthier and happier.  For me, these rules also helped me to lose weight.

Will these rules work for everyone?  With a few exceptions yes.  Will they work with any diet?  Yes.

I have a few resolutions, this year, I would like to loose 10 more pounds.  The complication I am facing, is now I have to also manage to do this and deal with being diabetic.  Last year I was diagnosed with diabetes, and I slipped backwards a bit on my goal last year to lose weight.

Currently, I have been "waffling" or going up and down a few pounds, in  a small range.

I encourage everyone to check out my rules, and start applying them to your life and see what the difference is in 3 weeks. 

It's free, and I am not selling anything.

Maybe, just maybe, you will start to feel better about yourself, and accomplish your goal of losing a little bit of weight.

May everyone have a Happy New Year!

Until  the next post,

Dan W.