Down 15 pounds!

I continue to use TheDailyPlate.com for calorie tracking and the suggestions of Intuitive Eating, along with a small amount of exercise when I have time and have consistently dropped 2lbs/week, while not feeling like I am dieting.

Amazing.

Intuitive Eating + DailyPlate.com

I wanted to say again how impressed I am by this combo of teaching and tracking for weight loss.

I have been doing this now for approx 6 wks and have lost 13 lbs, but most impressively I have not felt like I was dieting, and have not been hungry most of the time.

One of the tenets of Intuitive Eating is to "honor your hunger" and listen to what your body is telling you. When I have practice this, I have been consistently suprpised to find my caloric intake to be within my goals and this is evidenced by the consistent weight loss.

I have also stocked up on Power Bars, which are 240 cal each, and have a good carb/protein/fiber balance, in order to have a relatively healthy snack available at all times, and find myself eating 1-2 a day when I get hungry. Easy to eat and track.

Down 13 pounds since Jan 1!

See link for book on Amazon:

http://www.amazon.com/gp/product/0312321236/ref=pd_lpo_k2_dp_sr_1?pf_rd_p=1278548962&pf_rd_s=lpo-top-stripe-1&pf_rd_t=201&pf_rd_i=1591796822&pf_rd_m=ATVPDKIKX0DER&pf_rd_r=0TXPM1J42PWZXVM6ACGZ

Intuitive Eating

On the recommendation of Angel Schroeder, I have been reading Intuitive Eating, and making a point to eat when I am genuinely hungry.

Have not finished the book but so far it seems to be in line with what I know about nutrition, metabolism and weight gain/loss.

Today I ate when I felt I needed it, which seemed like I snacked too much, however when I tallied my calories at the end of the day was still within my target.

The Bet

I have been toying with the idea of a motivational bet, to keep me on track, since just knowing I need to lose weight and get fit has done dinkus for me over the past 10 years.

On my FB page I suggested donating money to a charity, but as that's a win/win, I'm not sure its the best idea, and we already do that anyway.

A psychologist friend suggested writing a check to an organization I hate and having someone mail it if I fail, but I am torn about that idea as well.

So I have decided that since I hate being out in a swimsuit in public at my current weight, that I will post a full body shot of myself on my public FB page if my goal of 1 lb/week is not met by June 1, which would be a goal weight of just under 230.

If I meet that, I will renew the bet for the next quarter or so.

Since neither I nor my viewers want that to happen, I think I will get the encouragement I need!

What do you think?

Exercise & appetite

Recent studies have shown that very vigorous exercise may actually interfere with weight loss due to disinhibiting hunger control, i.e., when you work out hard and burn off stored sugar from the liver, your resulting hunger may cause you to consume more calories than burned. Net effect - no weight loss, and even minor weight gain.

I have heard this complaint over and over again from patients who have joined a gym, and have not lost the weight they hoped.

I am therefore trying to keep my workouts light for starters, with heart rates maxing in the low 140s, which my trainer apparently agrees with. Right now its 3 times a week at the gym, but plan on 5-6 when the initial soreness improves.

Yesterday was a good meal day with calories not exceeding my goal, though it took some discipline between 8 and midnight, my danger zone.

Getting back on the wagon

So work and life have gotten in the way of my own health in the past year, which is the same story I have heard from hundreds of patients.

My goal however is to join my family which have all taken up speed skating, a sport which I once enjoyed but now find painful due to my weight and lack of fitness.

To kick things off, I have enlisted a trainer at our hospital fitness center, with 2 meetings a week to make sure that I show up. We are starting slowly to avoid injury, but it feels great to be in a gym again.

Secondly, I am trying to get group support from my Facebook friends on my Henry Dorn MD page, which like Weight Watchers seems to be an effective way of staying on track.

I am also considering a wager too in order to keep me focused. Amber Kelly, a great local counsellor & friend, suggested that I write a check to an organization which I dislike, which will be cashed if I fail to meet my goal. Like McDonalds.

Anyway, I need to watch the calories and bump up the fitness.

At least being on the skates makes me PAINFULLY aware of where I am and where I need to be.

Goal is one pound per week until July 1 for starters. Wish me luck!

After dinner struggles

I am sure I am not alone in my struggle to control my appetite after dinner. The kids need to eat early (about 2 hours sooner that I would eating on my own), and by 10-11PM I am starving again.

Especially if I am watching TV or something passive.

Now the obvious solution is quit watching TV, but hey, a man needs his guilty pleasures, right?

Last night I did pretty well with a huge salad, but had to add an extra breadstick to cure the munchies.

This will be my biggest long term hurdle, and something I need a long term plan I can stick with.