How Do You Solve A Problem Like Obesity?

It's time again for the annual ranking of states by percentage of the population that's obese. Typically, this is reported with breathless headlines like "Fattest State!" or "Is It Time for (insert state name here) to Go on a Diet?" The story dominates the news cycle for a day, as horrified newscasters show disturbing images of overweight people (zooming in on their midsections, of course). The concern lasts all of 24 hours before we all move on to the next looming crisis.

Here's what I'm wondering, though: if the statistics are so disturbing (and yes, I think they really are), shouldn't we focus our time and energy on trying to do something about the problem instead of wringing our hands and shrugging our shoulders helplessly? I need to add a disclaimer here: I'm one of the statistics, because I'm overweight, too. So I say these things as someone who is fully aware of the problem, because the problem is me. Still, the numbers I'm reading are certainly something to be concerned about. My home state of North Carolina, for example, reports that 28.3% of the adults are obese, and 33.5% of the children are either obese or overweight. Those stats represent a rank of 12 and 14 in their respective categories. I'm struck by the fact that 1/3 of our children are overweight or obese, and nearly as many adults are obese. That, by any definition, is a lot.

The study outlines a number of areas for concern, and several are worthy of note. Anytime we talk about obesity, we tend to quickly focus on weight, and particularly diet. A study like this has the potential to serve as a wake-up call, but only if we look at all the pieces. What I mean, I guess, is that the solution to a problem like obesity, particularly where children are concerned, is bound to be complicated. We won't be able to decrease obesity levels quickly or easily. That's not to say it can't be done, however, or that we shouldn't try. Anyone who's been successful at losing weight can attest to the fact that it's possible, and that it's worth it. But if we really want to do something about our national obesity problem - and it really is a national issue - we have to think broadly. Obesity isn't just about the food we put in our mouths. It's about how we take care of our bodies; how we think about health care. Are doctors the people we go to in a crisis, with whom we rarely interact otherwise, or are they the ones we collaborate with in order to reach a better, healthier lifestyle? At a time when the economy is suffering, how do we think about where and how we spend our time and our money? Do we go for the easy, cheap options, or do we think beyond the processed food choices so readily available to us and search out other possibilities, such as buying from local farms? Instead of spending inordinate amounts of time glued to our TVs, computers, and video games, or riding in cars to destinations we could easily walk to, do we make an effort to spend time being physically active each day - and trying to set an example for our kids and families?

We didn't get to this point in our lives quickly, but through a long history of choices we make individually and corporately. That also means we won't make changes easily, nor without a concerted effort. But it is possible; I truly believe that. I think it starts with 2 important steps: first, by the choices I make as an individual to lead a healthier, more active life; and second, by talking about those choices with the people around me, in an open conversation about what our shared goals are and what we can do together to make things better for all of us. That's how we can begin to solve our obesity problem, with small steps made consciously.

Is Red Meat Really That Bad for You?

It seems like there's always some new warning about something we need to avoid eating. A recent study continues that trend, with the results showing an increase in the risk of death from cardiovascular disease and cancer among those who ate more red meat. I'm not sure if that's such a big surprise, since we've been told before that there are heart risks related to eating red meat.

To me, though, there were a few interesting items of note from this study. First, in spite of all the money that's been spent on "The Other White Meat" advertising campaign, pork is still considered red meat, and that means switching from beef to pork doesn't necessarily reduce your risk. Second, it wasn't only red meat that caused health problems in study participants: those who consumed processed meat products like cold cuts and hot dogs (including reduced-fat hot dogs) saw an increased risk of mortality, although the risk was slightly less than those eating more red meat. Third, I was surprised by the amount of red meat considered to be a risk: about 1/4 pound (or 4 ounces) daily.

I'm generally not a big eater of red meat, but that doesn't mean I'm off the hook completely. For one thing, I do eat some, and the message from this study is for me to pay attention to that "some" and make sure I'm within healthy limits. I'll also confess to enjoying the occasional hot dog, and I had convinced myself that by buying the reduced-fat version, I was okay. I don't know that I need to swear off hot dogs completely, but I do need to pay attention to how many I eat, and how often I partake.

I also believe there's a helpful message here about portion control. What I know about nutrition is that a serving of meat (or protein) should be about 3 ounces. That's not too far off the 4 ounce red meat threshold in the study. But honestly, how many of us really limit our meat portions to a mere 3 ounces? (For reference, that's about the size of a deck of cards, or the palm of your hand.) A lot has been said and written about increasing portion sizes, but consider the size of the last steak you ate and ask yourself: was it anywhere close to 3 ounces? I'm not one to advocate swearing off red meat completely, or at least not for everyone. Each person needs to make his or her own choices about what and how much to eat. And there are some nutritional benefits to red meat, including B12 and iron. But on the other hand, there certainly are benefits to using more plant-based sources of proteins (like beans). Swapping out beans or other legumes for meat (even white meat like chicken breasts) can improve your health as well as your budget, since you'll most likely save money by buying less meat.

For me, I don't know that there are easy answers. I definitely need to pay more attention to portion size, both in terms of red meat and everything else I eat. I also could stand to look for ways to cut back on the amount of animal protein I eat overall, since I know it would help both my diet and my wallet. I think that ultimately it comes down to balance and moderation. I don't know that it's possible to eat perfectly all the time, but if I eat pretty well most of the time, I think I'll be on the right track.

The Next Big (Diet) Thing

We hear all the time about the latest, very best plan to lose weight. A new craze, guaranteed to bring results, presented with lots of exclamation points on the covers of magazines prominently displayed in the supermarket checkout line. "Amazing Results! Lose Pounds While You Sleep! The Latest Celebrity Diet - Guaranteed to Help You Lose Those Thunder Thighs!!!" And on and on it goes.

And now, the biggest news of all on the weight loss scene: there really is a perfect diet, and you're almost certain to lose weight. There must be a catch, right. Well, sort of. Research recently reported in The New England Journal of Medicine shows this stunning result: any diet works - if you stick with it.

Well, there's really only one thing to say about that big announcement: duh! And yet, I think that sometimes, in our haste to find the next big diet thing, we overlook the very obvious idea that success in losing and keeping off weight comes when we commit for the long term. I'll admit it: I'm impatient. I want fast results, and I'd prefer to get them without making sacrifices. I want to - quite literally - have my cake and eat it, too. But if I'm honest with myself, I know that the way to lose weight in a way that means I won't put the pounds right back on is to find a diet I can live with.

Diet is one of those 4 letter words that gets a rise out of us every time. Who really wants to go on a diet? But we do it again and again and again. The long term strategy that these researchers are advocating, though, is more than a quick fix. They're talking about permanent lifestyle changes, ones we can live with for a long time to come. So while it may seem obvious, it also works. And I think deep down we all know it.

There is one part of this study that seems to get lost in the news reports, and that's the benefit of group support for weight loss success. One of the reasons why Weight Watchers works for many people is not so much the points and the programs (although I'm sure those matter, too); instead, it's about the accountability and encouragement that comes from enlisting others in your lifestyle changes. I don't think it necessarily means we all need to go to a meeting every week in order to be successful at losing weight. But I do believe that there are huge benefits to finding a friend or family member who knows what you're trying to do and who will help you along the way. Plus you'll get a nice bonus benefit: you'll have someone to celebrate with you when you reach your weight loss goals, someone who appreciates what it took to get there.

A Bump in the Road

Month 2 of my renewed commitment to healthy eating has been a little tougher than the first month. I've struggled to be consistent with my eating habits, and have made some less than stellar food choices over the past few weeks. That's partly the result of life stress, which is understandable. But I think I've taken advantage of that and allowed myself to eat things I know aren't good for me just because I feel like I deserve it somehow. I did get back in the groove toward the end of the month, so it wasn't a total bust, and I lost a total of 2 pounds in the last 4 weeks. That's nowhere near my goal of 5, so I've got some work to do in March to turn things around.

I don't have any big, profound lessons I've learned, except that I need to stay focused and motivated. Weekends continue to be a struggle, and will be unless I really work to develop a plan for eating on those days. In the past it's been helpful for me to write down what I'm eating, and I may do that again for a while on Saturdays and Sundays to see if it helps this time.

Here's hoping for a better March.

The Evil Pixies in Green Uniforms

It seems like they're everywhere this time of year. They're unfailingly polite, and terribly cute. They station themselves at strategic locations like the entrance to my local grocery store. Armed with a smile, they approach as I make my way inside. "Thin Mint? Samoa? Do-Si-Do? Would you like to buy some Girl Scout cookies?"

Noooooo! They're back again. The emails at work: "My daughter's troop is raising money for summer camp. Can I put you down for 5 boxes this year?" It's only a few dollars, after all. It's for a good cause, right? I'd just be doing my part. I can totally justify buying a box or two, can't I?

It's funny how they always seem to catch me at a weak moment. The timing is a little suspicious to me (likely perfected by clever marketers through the years). They peddle their tasty wares in the winter, when we're hibernating during the cold months and craving comfort food. We've had time to break our New Year's resolutions to eat better, so we don't feel as guilty about eating a few sweets. And there's plenty of time before swimsuit season, when we will suddenly realize the time has arrived for showing off our bodies for all to see - for better or worse.

Now, I don't really believe the Girl Scouts are evil. (And I hasten to add that I know they do lots of good things. Heck, I even put in my time as a Brownie and Girl Scout. Earned a few badges, too.) It's not the messenger I should be upset with, because all they're doing is offering a product; I don't have to partake. It's just that they prey on my weaknesses (sugar and chocolate) when I'm most vulnerable (hungry and tired). But really, who am I kidding? It could be a candy dealer in a dark alley waving a Snickers enticingly in front of me. ("Pssst. Hey lady! Wanna buy some... chocolate?") I would probably succumb no matter who was offering the treats.

At the store, I take a deep breath and brace myself as I approach the doors. I paste a polite smile on my face and briefly make eye contact with the young saleswoman: "No, thank you. No cookies for me today." I turn and walk toward the store, mentally patting myself on the back for resisting temptation. I grab a cart, walk inside... and come face to face with a display of Snickers on sale. Sigh...

Staring Down Temptation

I typically spend my lunch hour in our company's break room. What can I say? I'm too cheap to eat out every day, and it's better for me to pack my lunch and exercise some control over my meal planning. It's not a bad place: there are tables where I can sit and read, write, or watch the news on the nearby TV, and they recently painted it in what I believe is supposed to be a cheery shade of yellow (but instead is so bright that it only serves to keep me wide awake - which may be the point, I now realize).

But I digress. I spend parts of many workdays in this room, and I'm starting to think it may prove to be my dietary downfall. The culprit? Vending machines, with their bright, shiny exteriors, luring me with a veritable plethora of beverages and snacks. The chocolate I'm trying to wean myself from? Taunting me from across the room. Potato chips? Winking at me from their place on the rows and rows of choices.

It's like driving by an accident on the highway: I try not to look, but I can't help myself. Yes, I can, I tell myself, trying a pep talk. I have nice, healthy snacks at my desk and at home. But the treats look so good, arrayed in the display case in all their calorie-laden glory. Colleagues line up to make their selections, exchanging their coins for the promise of quick energy and comfort food. I could just go with the flow and join them. But no, I have a nice salad waiting for me at home, along with yummy leftovers from last night's Mexican fiesta (otherwise known as a burrito). What time is it again? How many hours until I'm far away from this Shangri-la of sweets? I change seats, moving farther away from the temptations and facing a different direction so I don't have to see them. I distract myself with a book, and within a few minutes, I've mostly forgotten about the chocolate. Crisis averted, at least for the time being. Now if I can just avoid the 75% off Valentine's candy at the grocery store...

So Far, So Good

I'm 4 weeks into my attempt to get back on the healthy eating wagon by doing the math. The plan seems to be working, since I've lost 4 pounds in the first 4 weeks. That's actually 1 pound short of my goal of 5 pounds per month, but I'm counting this as a success anyway.

What I've learned so far:

- As expected, the first couple of weeks were the most painful. I went from eating whatever I wanted whenever I wanted to being hungry all the time (and more than a little cranky). The hunger pangs have finally tapered off now. While I'm still often hungry and craving things I can't let myself eat right now, the fact that the pounds are starting to come back off is helping my motivation level.

- Weekends, when I'm home and around food more, are hard when it comes to avoiding temptation. I need to do 2 things: first, use a more structured approach in planning my meals on the weekends instead of grabbing snacks here and there; and second, get out of the house more so I'm not around food and tempted so much.

- Food in social situations can be difficult to manage. Whether it's a family dinner or a visit with a friend, I know there are times when I'll have less control over what my food options are. I don't want to be anti-social, so I need to be willing to make a compromise once in a while and make up for it later. If I want to think about this as a long term plan, then I need to find a way to handle these kinds of situations. Otherwise I'm never going to get completely off the diet merry-go-round.

Here's to the next 4 weeks!

Saving Calories, Not Dollars?

In addition to eating better, this month I'm trying to keep an eye on my grocery budget (like many people, I'm sure). I'm starting to wonder if following a healthy diet and spending a reasonable amount on food are mutually exclusive goals. I bought a bunch of produce (fruit for snacks and salad makings), and that alone was about half of my weekly budget, which didn't leave a lot of room for anything else. It's frustrating to think that I might be able to eat more cheaply off the dollar menu at the fast food joint than I can at home or by bringing my lunch to work.

I think part of the problem is that I don't always buy seasonally. What I mean is that, according to what I've been reading anyway, I should buy the fruit that's in season right now (say, citrus) rather than the grapes and cherries I love. But it seems like whenever I buy the things I think I should be eating rather than what I want to be eating, I end up not eating the "shoulds" and going back to the store for the "wants." And clearly that's not saving me any money, not to mention it's incredibly wasteful.

There has to be a compromise somewhere. First off, I'm not advocating visiting McDonald's for lunch and dinner every day (although I might be tempted). I'm willing to perhaps pay a little more to be healthy. I do think there's a way to buy the things I know I'll eat and be smart about it. Buying on sale is a good start, and trying some seasonal produce can't hurt now and then. It seems to me that it eventually comes back to moderation (there's that word again). I can splurge on a healthy item or two I want and know I'll eat, while being careful about my spending on the rest of my groceries. Life's all about trade-offs, I think, and I'm willing to give a little on the grocery budget here and there if it means I'll make good choices about what I'm putting into my body.

Doing the Math

I have a confession to make: I've gained 30 pounds in the past year. It's not something I'm proud of, and I don't have any good excuses. Yes, life has been stressful, but I've made the decision not to pay attention to what I eat, and now I'm paying the price. (In this case literally, since I've had to buy some larger clothes.) The time has come to stop being mad at myself and to instead channel that anger into a constructive solution.

I like numbers, so I'm choosing to look at this as a math problem. I want to lose a total of 35 pounds. I also know that for me, going on a strict diet and losing the weight quickly won't work this time. I've done that before, and I don't have the stamina to do it again. And I also want to look at this as an opportunity to change my lifestyle instead of going on a diet, stopping, gaining weight; rinse and repeat. So my strategy is to lose 5 pounds a month over 7 months, so that by August 1, I'll be at my goal.

Here's where the math comes in: 1 pound equals 3500 calories; 5 pounds equals 17,500 calories. That's how many calories I need to cut each month in order to lose the weight. Sounds like a lot all at once. But if I want to lose 5 pounds by February 1, that works out to a deficit of about 650 calories a day. That's a lot more manageable. Plus, that deficit will come from a combination of cutting calories and increasing exercise. So if I continue to walk or do some other form of exercise every day, in combination with watching what I eat, I think I can get there.

So that's the challenge for me. I'll check in each month with a report to see if it's working, or if I need to tweak the plan. My hope is that with gradual weight loss and incremental changes to my eating plan, I can come up with a way of eating that will work for the long term, so that once I lose the weight, I can keep it off. I'll let you know how it goes.

Misery, Meet Company

I'm feeling a little guilty these days. See, I heard on the news that Oprah had gained weight, and my first reaction wasn't sympathy. Instead, I was relieved. She's been through her weight struggles over the years, and she's had the disadvantage of fighting the battles publicly. I don't envy her that. But the fact that someone who's worked so hard and come so far can continue to struggle, well, I confess that hearing about that is helpful to me. It means I'm not the only one.

I've written here before about my struggles with my weight, and the fact that maintenance is a much harder concept than I would ever have imagined. Moderation? Feels like a fairy tale to me. In my opinion, maintaining weight is almost as difficult as, and maybe harder than, losing weight in the first place. It's the long term that's the problem for me, and for others. It's the concept of a "healthy lifestyle" that proves easier in theory than it can ever be in practice. And it's the issue of living in the real world, where temptations abound, excuses are everywhere, and reasons to fail are too numerous to count.

I might hear Oprah's news and be depressed. Instead, I'm encouraged. If it can happen to her, with her legion of chefs and personal trainers, the fact that it happens to me doesn't seem so surprising. And it also isn't insurmountable. Difficult, frustrating, and at times discouraging. But being healthy, lifelong ambition though it may be, is achievable. No matter who we are.

Defeating the Fat Gene

A recent study looked at whether it's possible to fight the effects of the "fat gene" - a genetic component that makes some people gain weight more easily. I've often wondered whether I have this gene, but I suspect that's because I'm looking for a new excuse to offer for not paying attention to my weight: "it's not my fault I'm fat; my genes did it!"

This particular study focused on the Amish community. I guess the premise is that because of the amount of physical activity that's factored into their days, they would make a good group to study in order to see whether being active helps fight the genetic effect. The good news: it does. The bad news: fighting it requires 3-4 hours of physical activity each day.

I can look at a study like this and be discouraged. As it is, I struggle to fit in even an hour of exercise every day. I could probably squeeze in another 30 minutes if I tried, either by sneaking in a walk on my lunch hour or postponing dinner briefly while I walk around the neighborhood. But I get overwhelmed when I think about trying to come up with 2 to 3 more hours of exercise day in and day out.

On the other hand, the study holds some promise. For one thing, it is possible to combat the effects of a gene that otherwise would relegate people to a life of being overweight. For another, the 3-4 hours of activity doesn't have to mean we spend that entire amount of time "working out." All kinds of things count: walking to the mailbox, gardening, cleaning the house. Basically, anything that gets your heart beating and your body moving. In fact, it makes me wonder: how much activity am I already getting, and how hard would it be to add more? At work I sit at a desk much of the day, but I bet I could easily increase my activity level: Deliver a few messages in person instead of by email. Take the long way walking to the bus stop. Walk a mile to the store instead of driving. If I do more of these things, I have a feeling I'd get more exercise into my life - and fight the fat whether or not I have the fat gene.

Going Bananas?

There's a new diet craze that's apparently sweeping across Japan: the bananas diet. As I understand it, the idea is to replace breakfast each day with bananas and water. The diet has become popular, at least in part, because of a celebrity who has lost weight on the plan. Somehow it all feels familiar. Almost like every other fad diet I've heard of. I seem to recall a grapefruit diet; wasn't that supposed to be fat-burning or some such thing?

Here's my frustration with these diets: they promise great results, usually quickly, and sometimes they even deliver. But they're not sustainable for the long term. Think about it for a minute: do you really want to eat bananas for breakfast for the rest of your life? Or even for several weeks? And that's the problem. I need a plan I can stick with for a long time to come, probably years. I need a lifestyle, not a diet. And I need at least a little variety. Bananas are just fine, and there are some great nutritional benefits to including them as part of a larger healthy diet. But as far as I'm concerned, this bananas diet is nothing to go ape about.

Five Years Later

It was 5 years ago today that I started on this journey toward a healthier life. I was seriously overweight, with sky high cholesterol, and it was a visit to the doctor (and those scary numbers) that prompted me to do something about all of it. It's been a hard road at times, and not always a straight path. My weight has bobbed up and down, and right now I'm not where I want to be permanently. But I'm nearly 80 pounds lighter than I was 5 years ago, and I think that's something to celebrate. I'm also capable of walking a heck of a lot farther than I did then. That first day I'm not sure I even walked a mile, and today I went for a total of over 5 miles. I've also completed 5 half-marathons, something I never dreamed of when I was overweight.

I did it all one step at a time. And I think all of us who love walking do that every day. One step, then another, until we get where we're going. The journey never really ends, so instead we keep putting one foot in front of the other, walking toward a healthier life.

Lazy Days of Summer

There's something about the hot and muggy days of summer that make me feel like being a slug. I've been lazy this summer, and I'm not talking about exercise. No, I've been lazy about paying attention to what I eat. All summer long, my attitude has been that if I want it, I eat it. Doesn't matter if it has more calories and saturated fat than is recommended for an entire day. If it sounds good to me, I'll eat it. Without guilt. And sometimes without really being hungry. It's often mindless eating. Now, my body is showing the effects: I've gained probably 20 pounds in the past 6 months. My clothes don't quite fit. I know I need to do something, because this is not where I want to be.

The problem is, I can't figure out what to me seems like the Holy Grail of food and fitness: moderation. No matter what I try, I'm either on a diet or off. There's no in-between, no middle ground. My weight shows it - there's no stability or consistency. I bounce up and down, never staying at one number for very long. I know it's not a good long term plan, but I can't figure out how to do it right. I can't get my head around a way to have it all: to eat the things I want (some of the time, in small or at least reasonable portions) along with the things that are "good for me." I know I need to do it, to find a long term plan. If I'm honest, one that will last the rest of my life. I have to be able to see this as a lifestyle change. Make good choices most of the time, and know that from time to time I won't. I understand that from a logical perspective, but emotionally it's a different story. And so far, I don't have the answers. What to do, then? I know I want to lose the weight I've gained, but I also don't think I can stomach (pun intended) going on another diet. I'm pondering a different approach: eating in a way I can sustain over the long haul; not deprivation, but satisfaction, in small doses, some of the time. Can I really do it? I don't know. But I think I have to try.

Obesity in the U.S.

A report was released recently about what is being increasingly called the "epidemic of obesity" in the United States. It's not exactly big news, in the sense that it's probably not surprising to most people. Like many, I've had my own struggles with obesity. I've finally moved off the "obese" part of the BMI rankings, but I'm still officially "overweight," so this is something I think about a lot.

What I wonder about most of all, though, is what can be done about this epidemic. The folks who released the study have proposals of their own, including increasing government spending and focusing resources on healthy programs. That's all well and good, and obviously with a problem this large and affecting so many people, it needs as much attention as it can get. But what to do on a much smaller level: individuals, families, friends and workplaces? I know that my company occasionally talks about issues of health and fitness, but what does that really mean? If they were truly committed to encouraging their employees to follow or pursue a healthy lifestyle, I have to wonder if they would do more - like remove the junk good from the vending machines, or at least provide some healthy options. They could provide showers for those who bike or walk to work. Or (gasp!) provide financial incentives to those who lose weight or take other steps to be healthy.

But the responsibility isn't just corporate, it's personal. So what's a family or an individual to do? Parents can strive to set a good example for their kids by eating more fruits and vegetables, and foods rich in whole grains. We can choose active options for family get-togethers: going for a walk or a bike ride. But I also know that there's a place here for personal responsibility. I was at a seriously unhealthy weight for a long time before I finally decided to do something about it. I made my own choices, and I paid the prices for the bad ones. I had to get to the point where I wanted to lose weight for me, to make the effort to live a healthier life because it was what I wanted. And there's no government program that could make me do that; I had to do it for myself.

6 Month Update

It's been 6 months since I renewed my commitment to losing weight through a healthy diet and exercise plan. In 26 weeks, I've lost a total of 18 pounds. It's not really where I wanted to be at this point. But I have to keep reminding myself that I'm 18 pounds less than when I started, and that's no small accomplishment.

My overall goals when I started were to lose 51 pounds, walk 20 miles per week, and add strength training and cross training to my exercise regimen. I've made progress toward some goals, but not toward others. I had hoped to be at least halfway toward my weight goal by this point, and to be honest, I really wanted to be nearly done by now. I've struggled to hit my walking mileage goal, and I've had almost no success with the strength and cross training.

So what happened? Aside from the usual struggles to maintain a healthy eating plan (which meant trying to limit my tendency to eat things that are bad for me) and to add forms of exercise I don't particularly enjoy, what I didn't count on were a couple of things that were outside of my control. The first is that I got sick twice in a period of 6 weeks during the winter months, which inhibited my ability to exercise as much as I wanted. The second is that real life, quite frankly, got in the way. I've been going through some struggles with my job, and then through a crazy sequence of events last month, I was offered a new position (working for the same company) that will be a much better fit for me. It's a great turn of events, but the stress involved in deciding on a career change has distracted me, and I haven't been as disciplined about the diet and exercise as I would need to be to meet what were, in retrospect, some pretty aggressive goals.

Still, I'm happy to be where I am right now, especially considering everything else that's been going on. The catalyst for me to get back on the wagon with the diet was a report from the doctor that my high cholesterol had returned. I don't know yet whether those numbers have come down, and I'm not sure that I'm ready to find out.

So what's next? I want to keep plowing ahead. I've had recent glimpses of success, and I know that it's possible to at least get back to my lowest weight of the past few years (I'm about 5 pounds away right now). Beyond that, I'm not sure. I think that my best bet is to set smaller interim goals. For example, in the next 4 weeks, I'd like to lose 4 pounds. Maybe short term goals will help me to focus on the here and now more than the indefinite future. We'll see next month whether it works or not.

Month #4 Report

It's been 17 weeks since I started (or re-started) my weight loss plan. Here's an update on month #4...

Diet/weight loss: I'd rank this about a 1. I've lost 15 pounds total during the 17 weeks, so my weight loss has basically come to a halt. No good excuses this time; I just haven't been eating well.

Cross-training/strength training: Again, about a 1. I just haven't made the effort to commit to making these things a part of my exercise plan.

Walking: This is much improved; I'll call it a 4. I averaged 18.5 miles/week during the past 4 weeks. Not the 20 I'm shooting for, but awfully close.

So overall, I'm at about a 2. Not a great month, and lots of room for improvement. Losing 15 pounds is a good start, but it's not where I ultimately want to be. I've been thinking a lot about my goals and how reasonable they are. Can I really get to 150 pounds by the end of the year? That would be the lowest I've ever weighed as an adult, so it's a little hard to imagine. And it's 36 pounds away. It's doable, but it will mean some hard work, and I'm asking myself some hard questions about whether I really want to pursue it consistently. Is the end of the year a good target? Should I extend it to something more realistic? Or is it just that I need to buckle down and work harder? I'm not sure I know the answers yet, but I'm working on it.

Month #3 Update

Hard to believe it's that time again, but here it is...

Weight and diet: I'm down 16 pounds in 12 weeks, and 4 in the last 4. Not bad, not great. Weekends seem to be better, and I'm sure the weight loss is slowing down at least in part because my body's adjusting to less food. All in all, I'm fairly satisfied, considering how hectic things have been. I'll rank this a 3.5 out of 5.

Walking: Not where I'd hoped to be. I caught another cold in March, which meant that just when I was starting to get back on track, my energy got sapped for another 10 day stint. My average weekly miles dropped a bit to 13; my goal is 20. I'm going to give myself a break, though, and call this a 3.

Cross training and strength training: I did manage 1 day of cross training (30 minutes of Tae Bo). Again, not great, but considering I was sick for 1/3 of the month, I'll take it. I'm going to be generous and give myself a 2 on this.

So overall, I'd call it about a 3. I'm really hoping that there are no colds in my future, at least for April, so maybe I'll be able to get my mileage up and schedule some more cross training days. While my weight loss has slowed and my fitness isn't what I'd like, I feel pretty good when I factor in being sick for nearly 4 out of the past 12 weeks. Here's to a better April!

Who Knew?

A funny thing happened at work the other day. We have a communal candy bowl that people fill up from time to time. I found a sale on Easter candy over the weekend, and combined with some coupons I had, I was able to get several bags of candy for free. I brought them into work to fill up the candy bowl. I know of one or two other people who are also trying to eat healthy, so at the last minute I threw in a box of low fat granola bars I had at the house. I added them to the bowl along with the candy, but I figured the granola bars would still be around long after the candy had been eaten. By lunchtime, though, I was surprised to see that they were gone, and several people asked where they came from and commented on how good they were. Who knew? I had no idea anyone else would eat them. Just goes to show me, I guess, that there are a lot more people trying to be healthy than I realized. I'm planning to bring more granola bars to work today, and now I'm thinking that my next big contribution to the candy bowl will be healthy snacks instead of candy.

So here's to tryng to eat more healthfully, even at work!

Month #2 Check-In

It's already time to check in for another month's results on my goals for 2007. Here are the numbers after 8 weeks...

Weight and diet: I'm down 12 pounds in 8 weeks. Weight loss has slowed considerably after a great start. That's still about 1.5 pounds/week, but I'd like to be closer to 2/week. Weekends are still a struggle, so I need to get out of the house more rather than be around food so much. I'd rate this about a 3.
Walking: After a not-so-promising start, my weekly mileage is down, averaging about 14 (my goal is 20/week). I was sick for 2 weeks out of 4, and really struggled to get walks in. I can really tell that my fitness level is lower than it was before I got sick, so I'm slowly trying to get it back. I'd rate this about a 3, due to circumstances beyond my control.
Cross training and strength training: I'd rate this a 1, again mostly due to being sick. Still, I'll really have to proactively plan time for these activities, because I won't due them spontaneously, I don't think.

Overall, I'd call it about a 2.5 to 3. Less than last month, and feeling like I've lost some momentum. Partly that's due to being sick. I had a nasty cold for 2 weeks, and actually I think it may have been 2 illnesses overlapping (I kept getting new symptoms every few days). Stress at work has made it hard to get enough sleep, which makes it hard to get up in the mornings to exercise. And I've always had a tendency toward overeating when I'm stressed or upset. I need to do a better job of managing the stress, and trying to take food out of the equation as a coping mechanism. I'm hopeful (again) that my walking will pick up, now that I'm not sick and the weather's getting warmer. I'll let you know next month how it's going.

One Month Down

I'm awfully late with this, but I figured it was time for an update on how I'm doing with my 2007 goals. Here we go...

Weight and diet: I'm doing pretty well, probably a 4 on a scale of 1 to 5, 5 being the highest. I'm down 9 pounds in 5 weeks, and I'm doing above average at limiting my daily calories to the 1800-2000 calorie range. Weekends are tough, when I'm home and around food, so I need to work on a strategy there.
Walking: My goal is 20 miles/week, and I'm definitely below that. Work and other life responsibilities have made things pretty stressful lately, which means less sleep and less energy, it's hard to get up in the morning to walk very far, etc. My average is about 16 miles/week. I think I'm turning a corner, though, and February's numbers should be an improvement.
Cross training: I'd rate this a 1.
Strength training: Ditto. I need to be more proactive with these two, and actually schedule days I'm going to do them.

So overall, I'd say I'm about a 3 to 3.5. Not bad, but there's room for improvement. Either way, I'm definitely taking steps toward getting back on track with a healthy lifestyle, so I'm feeling good about that. We'll see where I am in another few weeks.

Goals, Not Resolutions

I'm not a big fan of New Year's Resolutions. They're always well-intentioned, but not very practical, at least in my experience. Emotionally driven, accompanied by lots of enthusiasm, and then they fall flat in a few weeks or (if I'm lucky) a month or two. Instead, I prefer to set goals for each year. The trick, I've found, is to make them concrete: measurable, and with time goals. For instance, if I want to save money, I'll set myself a goal of $X by June 1, say. That way, when the date rolls around, I have an easy way to gauge if I've met the goal.

So here are my health and fitness goals for 2007:
1. Lose the last 50 pounds by December 31; this includes smaller goals of 10-15 pounds at different dates through the year.
2. Return to a healthy diet. This one's harder to measure, but my plan is to consume 1800-2000 calories/day, with no more than 30% of the calories from fat. In order to lower my cholesterol, this includes less than 14 grams of saturated fat and 200 milligrams of cholesterol daily.
3. Continue walking at least 20 miles per week. I also want to walk at least 1 and preferably 2 half-marathons in 2007.
4. Add cross-training and strength training to my exercise regimen. This is something I've struggled with in the past. My goal by the end of the year is to have 1-2 days of cross-training (biking, swimming, etc.) and 2 days of strength training per week.

As you can see, I have some tough goals to meet. But I'm also confident I'll get there. The key, for me, is patience, mostly with myself. And to realize I have a whole year to get there, not just a few weeks. I'll post updates as I go through the year, including progress reports each month.

Here's to a healthier 2007 for all of us!

Back in the Saddle... Again?

Well, I got some not-so-great news from the doctor on Friday: my cholesterol is back up, way up, close to what it was 3 years ago when I decided to get healthy, lose weight, and start walking. All this despite having lost 90 pounds (and kept most of it off for 2 years) and working my way up to walking 20-25 miles per week.

The moral of the story? Diet matters. I admit it; I've been bad about my diet. I convinced myself that I could eat semi-healthy: low fat and low cholesterol some of the time; high fat stuff a lot of the time, and not just during the holidays. Not exactly practicing what I've been preaching. It's frustrating, because I feel like I worked awfully hard, and I don't have a lot to show for it. Sure, I've lost a bunch of weight, but to see the cholesterol numbers almost back to what they were in the beginning feels like a slap in the face.

So what to do? I don't know if I can go back to the life of deprivation I used to lead. But at the same time, I can't keep doing what I'm doing if I want to get - and stay - healthy. Moderation has never really worked for me (despite the fact that I tell everyone else to do it). I'm sort of an either/or kind of a person: either I'm totally disciplined and healthy in my eating, or I'm off the charts with high fat junk. I can't seem to eat just a little bit of the bad stuff once in a while but keep on track with a healthy diet the rest of the time.

It's the reality I don't want to face: I have to go back to the low fat, low cholesterol diet, and sooner rather than later. This time, though, I have to commit for the long haul, and look at this as a lifestyle change and not a temporary thing I have to endure. Somehow, I have to find a way to make this work for the rest of my life, and I'm not sure that I know yet how to do that. Meanwhile, I'll do my best to plug along, one day and sometimes one hour at a time, trying to make changes I've made before, only this time doing it for keeps. So come January, I'll be among the hordes promising to eat better and be healthy. Only for me, I'll know that it has to last more than a few days or weeks. I have to do this for real, for a lifetime, and most of all, for me.

Wish me luck!

Peggy

Staying Healthy in the Holidays

It's a challenge for everyone: how to stay healthy and active during the holidays. Thanksgiving week can be difficult for those of us who try to make good choices about what we eat. Here are a few things to keep in mind...

• Go for the healthy alternatives. Try to load up on fruits and vegetables, as well as whole grains.
• Turkey is actually a good option; it generally provides lean protein. Well, at least without the gravy :-).
• Don't make yourself crazy by depriving yourself of treats. Simply aim for smaller portions of things like desserts and heavier dishes.
• Try to incorporate some activity into your holiday celebration. Round up the family and go for a walk if the weather's nice. This can be an especially good option between the main course and dessert.
  
• Above all, enjoy the holiday. Appreciate the time you have with family, friends, or even restful time by yourself, depending on your circumstances. Thanksgiving only comes once a year; make sure you take advantage of the chance to have some fun!

The things I like to remind myself of, particularly this time of the year, are balance and moderation. Enjoy the things you like, hopefully in smaller quantities. And balance the good food with fun activity to get your heart moving. Your body (and maybe even your family and friends) will thank you for it!

Happy Thanksgiving!

Peggy