Simple Resolutions

One of the most common New Year's resolutions is to lose weight, but year after year, these resolutions are not met and are often forgotten within the first few weeks in January.  In fact, my most successful New Year's resolution was to never make a resolution.  I couldn't tell you how many years ago that was, but I have been very successful as I have not come up with another one since.

But seriously, if your goal this year is to lose weight, it doesn't have to be complicated... you just probably shouldn't start until tomorrow-- just saying, I don't want you to go to a New Year's party to find yourself in a situation where you've set yourself up for failure.

In order to lose weight and live a healthier life, a personal trainer once told me, you need to control three things:  diet, exercise, and rest.  We'll start small and build from there over time, but please find below something useful to help you on your journey, share with others, and enjoy.

Before I begin, though, a disclaimer:  I am not a professional dietitian, doctor, or personal trainer.  These people go to school for many years and know a whole lot more than me.  I'm just a normal guy who once lost a lot of weight and started to love running- I love helping people, normal people, get into a healthier lifestyle.  So please, take my tips and adapt them to your life, but here's the other part... never be afraid to comment or make alternate suggestions about what works for you.

Diet
1.  Do not "go on a diet" CHANGE your lifestyle
You know the way it goes, you feel a little rotund around the middle, so you limit your calories.  Maybe you see those commercials for diet plans and can't believe that very heavy woman or man with all that flab can possibly be sporting 6-pack abs.  That can be me! you think... (yeah, that, and a whole lot of plastic surgery)... trust me, dear reader, when you lose a significant amount of weight, you don't come through with rock hard abs and a 6-pack- trust me on this one, no one wants to see me with my shirt off!

Diets are short-term changes in eating, they mess with your metabolism, and don't work.  Usually, the person hits their goal, then just goes back to the way they used to be.  Surprise, surprise, the weight comes back sometimes even worse, so when they go back on their "diet", it's harder and harder to lose the weight.

Diets are also pretty complicated... seriously complicated.  Saving "points" or calories for dessert tonight... 6 small meals a day... grazing... no carbs, low carbs (I just can't eat that much meat!)... hit your calorie goal, but you're still hungry, what now?  This type of living often leads to binge eating and failure.

Your best bet is to make small changes and build from there.  Make small changes that become habit, then go from there, so here's my suggestion about where to start.

2.  Start with portion control
We had someone in our house once while I was preparing the evening meal.  I pulled out one (1) chicken breast, and began by cutting off a smaller portion for my son, and then I split the rest into two pieces for my wife and myself.  The visitor was shocked, "That's all you're eating?"  I said yes, she said that in her house that whole piece would be for one person...  that is the American diet, but not what we actually need in protein consumption to be healthy.

My meals usually consist of a lean protein (chicken, fish, beef, beans), a starch or grain (brown rice, Quinoa, whole wheat pasta, sweet potatoes, red skinned potatoes).

Portion size of meat is no larger than a deck of cards, rice is 1/4 cup, then load up the veggies.  Use a smaller plate if that helps.  Michael Pollan in his book, "Food Rules" actually explains the portion control as not eating any more than can fit into your hands when cupped together.  Another good rule is to eat until you are not hungry anymore (not until your full) and don't eat until you're hungry.

Once a week:  CHEAT! and Enjoy!

We'll start with these simple rules and look at the actual food choices another time.

Exercise
Start small and build from there- if you are a couch potato, you are not going to run a marathon next week.  Start with low impact exercises at minimum 30 minutes a day for 3 days a week.  If you want to run look below for a simple 6 week plan.

Week 1- Mon, Wed, Fri- Walk 5 minutes, run slow 1 minute, repeat this 5 times
Week 2- Mon, Wed, Fri- Walk 4 minutes, run slow 2 minutes, repeat this 5 times
Week 3- Mon, Wed, Fri- Walk 3 minutes, run slow 3 minutes, repeat this 5 times
Week 4- Mon, Wed, Fri- Walk 2 minutes, run slow 4 minutes, repeat this 5 times
Week 5- Mon, Wed, Fri- Walk 1 minute, run slow 5 minutes, repeat this 5 times
Week 6- Mon, Wed, Fri- run slow 30 minutes

Tues, and Thurs- try to do something like bike, yoga, or strength training.


Rest
1.  Listen to your body- sore is ok, hurt is bad.  When your body needs rest, then rest; but don't let being tired be an excuse to not exercise.
2.  Do nothing at least one day a week- NOTHING, put your feet up, and rest- you've earned it!

My goodness that is a lot.  I hope this is clear and that it helps.  More tomorrow!

ADDENDUM
for breakfast this morning- pancakes and bacon :-)
1 Cup Whole Wheat Flour
2 tsp baking powder
4-6 tsp evaporated cane juice (aka organic, unprocessed sugar)
1/2 tsp kosher salt
2 beaten eggs
1 cup milk
1/4 cup cooking oil OR apple sauce

Mix all together and ladle small portions on a "greased" (aka canola oil spray) skillet heated to 375 degrees.  Flip when bubbles are well formed on top.

Run today:  14 miles- fighting a cold :-(