Diet Fads

     Isn't it crazy that the first diet book was published in 1864? It was based on eating lean meats and dry toast. Could you really do that forever? America is now bigger than ever. I think we see a label that reads low-fat and and eat more calories. Or, we see a diet fad, pill, or gimmick and jump right into it without questioning if this is really a good diet? Is it healthy? Thirty years ago, we couldn't find very many places that would give us our food in a matter of minutes. Ah, instant gratification. We have way too many fattening foods available to us all the time and at every turn. It's true that a diet will work when you are on them. But, have you ever noticed that those pill diets and fad diets usually always say to exercise and cut calories. That's the answer.

     I grew up thinking I was this fat cow. I look back at pictures and I'm shocked that I thought that about myself. I remember skipping meals in the 3rd grade. I refused to wear shorts because I hated my knees. Yes, I never wore a pair of shorts in all the years I was in school. Well, only during volleyball, but we had knee pads. My body image controlled my life. I didn't want to swim. I didn't want to play sports. I was always afraid that people were picking me apart. And, that they thought I was disgustingly fat. In middle school, I was taking laxatives. I was still skipping meals. Eventually, I was purging. I would lose massive amounts of weight, but only to put it all back on again. Plus some. I didn't understand that depriving myself was slowing my metabolism. I was eating my muscles. Muscles burn fat. I have read that losing more than 1-2 pounds per week is self-sabotaging. It's true because we can't keep up with that lifestyle forever. It's still a struggle for me. I like to burn large amounts of fat. I have lost over 40 pounds in 6 weeks before in the past. It's all back, again. I couldn't keep up with only eating oatmeal, yogurt, and working out 3 hours per day.

     I was researching a hormone called Leptin.  It's secreted by fat cells and it helps control your appetite by binding receptors in the brain to tell you that you're full.  But, the Leptin and fat are a package deal. Do you know what that means?  Lose fat, lose Leptin.  So, when Leptin levels are low, the body reacts by consuming energy expenditure so much that you stop burning calories at a normal rate. That's why it's best to lose weight slowly. I step on the scale and I remind myself all the time that small weight loss numbers are a good thing. Although, I do know better, I still focus on big numbers. It's something that I am working on right now. If my boyfriend, Miah, had it his way, there would be no scale in this house.

  
     Gym song of the day: Static X -- Destroyer

Think Forever

     Ponder this quote, "If you can't see yourself eating or exercising a certain way for the rest of your life -- say consuming raw food and running 5 miles every day -- you shouldn't be doing it to lose weight in the first place," says Linda Spangle (author of 100 Days of Weight Loss). I think it makes a lot of sense because the only changes that we can continue indefinitely are the only changes that work.  There are some people that workout 3 times per week, can eat out a few times a week, and will still reach their goal weight.

    I have not been counting calories, protein, or fat. I guess I have been making better choices and cutting back on my portions. I thought about journalizing everything that I will be eating, but really, I don't want to do that. For instance, I know in the mornings that it's best for me to eat an egg rather than a bowl of cereal. An egg is full of protein and low calories.  Cereal, well, it's mostly full of sugar or high fructose corn syrup. I'm not really getting that much nutrition from a bowl of cereal. I think we don't pay attention to what we eat, what it does for our body, or how much. It's a small change, but it's working for me. I might grab a small glass of OJ compared to a huge glass. I've noticed that drinks carry a lot of empty calories. I've been mainly sticking to water.

     "Weight management has to be an uncompromising, non-negotiable, everyday thing, like brushing your teeth."   -- Spangle


       Gym song of the day: Tool - Vicarious

Bike Routines

     Working out is really a competition against yourself.  I'm constantly trying to beat my old times/distances.  I've been doing a bike routine, lately. I read that to mimic outdoor speeds, I need to go 5-10 mph faster than my average speed on the road. It makes sense considering that there's no wind, weather, or terrain to worry about. But, really, have I ever kept track of my speed outdoors? I bought my first bike (since being a kid) last Summer and I did not keep track of my speed. I'm pretty sure that I was just as fast as the common snail. Anyway, I'm pretty certain that the typical road cyclist rides at 10 mph. I probably did that going down the hills! 

  

     On the bike, don't pay attention to watts or mets (unless you are an elite athlete). I'm doing intervals -- sprint -- recover. I like to keep my rpm's over 60. I might ride 70-80 rpm's for 5 minutes, blast over 100 rpm's for 1 minute, and do 60 rpm's for 1 minute. I'll repeat this 5 times.  I think this is a great start for a beginner who's not in the best of shape. 

     Here's an example of a bike routine at the gym that will burn 500 calories:

 MINUTES                           RPM                                   RESISTANCE

0-5                                        80                                       5

5-10                                      80                                       7

10-12                                    80                                       8

12-13                                    85                                       6

13-15                                    90                                       8

15-16                                    85                                       6

16-18                                    95                                       8

18-19                                    85                                       6

19-21                                    95                                       8

21-25                                    90                                       6

25-26                                    100                                     8

26-27                                    90                                       6

27-28                                    100                                     8

28-29                                    90                                       6

29-30                                    100                                     8

30-33                                    90                                       6

33-35                                    95                                       8

35-40                                    80                                       6

     

     I think changing it up and paying attention allows you not to get bored. You're too busy pushing through barriers and setting up the next resistance level. It's 40 minutes and if I'm needing a quick bike workout, well, I usually do the 5k and set the resistance around 7.5. It takes about 17 minutes, unless you're having a very tired slow day, it'll take around 20 minutes. 

     Gym song of the day: Hatebreed -- Another Day, Another Vendetta

    

Track Progress

     Somewhere along the way, I gave up. I lost myself.  I relinquished myself to food. Sure, I went on a few crash diets. I even lost weight. It wasn't healthy. It wasn't fun. And, it wasn't enough to keep the hunger monster satisfied. I'm the captain of this ship. I'm not an empty enormous shell that's happy living off Taco Bell and Debbie Cakes. Or, burrowing myself into a couch cushion and making it my refuge. I'm making small changes. The small changes every day will lead up to the bigger picture. What's the bigger picture? Me -- reaching my goals, making new discoveries about my body and what it can accomplish, conquering personal battles, and being an overall happier being. I am excited about my lifestyle change. I really am.

     Tracking progress is going to be a really important part of my journey. I need this blog to do just that. I'm not going on any "fad" diets or crash diets. I'm changing my view on food, exercise, and health. I think it's really simple. Eat healthier, watch calories, drink water, and exercise. I'm still going to eat foods that I like (pizza, burgers, potatoes), but I'm going to use portion control. I know better than to pile my plate full of mashed potatoes and to only go back for heaping seconds. Sure, it's good, but that satisfaction is only temporary. I guess I really got it in my head this time. 

     Day 30, -10 pounds

     Gym song of the day - Pantera -- Walk