Slow and Steady can still win the Race

Even if you fall "off track" and no matter how long it takes you to get back into the "groove" of your weight loss regimen, the most important thing to remember is to not stop but instead keep moving forward no matter how slow your progress may be going.Let's do this together!

Keep on Learning-Our Future Depends on It!

Hi everyone!  I hope you all had a wonderful start to the new year!  As for me, 2015 started off busy with work, life, and preparing for a week long continuing education seminar, which had two days of day long lectures.  In those two days, I was exposed to a wealth of good information about obesity and its management.  One of the biggest nuggets of information that I took away from this conference is the re-emphasis that obesity is not just a "label" but in fact meets the criteria for the American Medical Association to, as of 2013, recognize it as a complex, inflammatory disease state in itself.  During the seminars, I also learned about the roles that genes, hormones, and even gut microbes can possibly play in the development of obesity as well as the use of pharmacotherapy, and bariatric surgery in helping to manage it.  I'm hoping to be able to utilize the information that I learned in this conference to better able to  help my patients (as well as myself) with their weight loss efforts and how to approach such a daunting task.  Because of this conference and the ever changing as well as massive amounts of new information about obesity and weight loss that seems to come out on a daily basis, I have made it one of my resolutions for this new year to try to attend more educational bariatric conference and seminars.  Since not all of the information that comes out regarding obesity and weight loss is based on facts or research or is greatly exaggerated to help sell numerous products, I think broadening my knowledge base on this complex disease will benefit me, both clinically and personally, to better weed out what information has some merit and what is more hype or fake.  In all, when it comes to the new findings and constantly changing view on weight loss and the obesity epidemic, I feel one of the best way to manage it as a provider is to always keep learning about it.  In fact, I always constantly remind myself to never stop learning-it will always be worth it,.

Reflect and then Redirect

Hi everyone!  Between Halloween and the upcoming holidays and everything in between, life has been pretty hectic since my last entry so I do apologize for my absence.  Right now, with Thanksgiving behind us and the upcoming holidays and new year, we are technically about right smack dab in the middle of the holiday season.  This time of year is when I usually take a few weeks to reflect back on my weight loss efforts and take note of things such as what I found helpful in my regimen and what were the more challenging obstacles that I encountered.  Before the end of the current year, I also formulate what I want my weight goals to be in the upcoming new year and my plans to achieve them.  For example, one goal that I would like to achieve in 2015 would be to do at least one 5K (or perhaps even an 8K) since I found that I enjoyed participating in my first 5K this year.  A second goal I have for this upcoming year is to try to write more consistently for this blog since I found that with a wedding, new home, and life in general, it was easy to get distracted and it was definitely a difficult challenge to add entries here as often as I would have liked.  Anyways, even though it may sound cliche (and even though I despise getting older), I have to admit that I get a little excited when a new year is upon us because it gives me a sense of being able to start another 365 days with a fresh, clean, blank slate.  So before the end of this year, don't forget to take the time to think about what goals and plans you looking forward to the most after this holiday season is over and we enter 2015.  Good luck and Happy (slightly early) Holidays!

Exercise to support a good cause!

    
For many people, I think getting motivated, especially when it comes to exercising, is one obstacle that they face when trying to lose weight.  I have to admit it is definitely one of mine.  However, I have found one way recently to help increase my motivation to exercise and thought I would share it with you.

     If you are just starting to exercise, signing up for a small distance run/walk, especially one that is done for an organization or cause that you believe in, can help jump start your desire to exercise.  I have to say that so far this year, with working, planning and then having a wedding, and then packing and moving into our very first home, the amount of time that I could devote to exercise as well as my motivation for it have both been limited.  

     With the holiday season and pretty soon the new year coming up, I wanted to get "back on track" physically and mentally when it came to my weight loss regimen.  Since I love my pets and, unfortunately, cannot give every animal a loving home, I ended up signing my husband and I up for a 5K run/walk this month that is sponsored by and benefiting our local SPCA shelter.  

     Knowing that the 5K is supporting a good cause, I was even more motivated to get out there and start preparing for it, and this preparation has turned into a routine.  My husband, our two doggies, and I now try to walk together at least 3 times a week.  We have been enjoying the quality time together and my husband is now even considering signing us up for other run/walk events.

Considering doing an run/walk event?  The biggest thing to remember is to have fun!  Otherwise, here are some other helpful tips:

     -Try to find someone or a team that is willing to do the run/walk with you and to prepare for it together.  Having that added support makes things more fun and will help to keep you motivated as well as looking forward to your event.

    -If you plan on using a new pair of shoes for your event, please remember to "break them in" appropriately.

    -Try to come up with a schedule or plan for preparing for your event if you know that you will need it.  Please also give yourself ample time to prepare for it.  In other words, don't sign up for a marathon that is 2 weeks away and the most you usually ever run/walk has been 2 miles.

   -If you are not good with coming up with a preparation plan on your own or if you need some guidance, you may be able to find help online, with books or magazines that have articles that focus on running or walking, or with phone apps.  For example, one free app that I have had on my phone and that several of my patients have used is "Couch to 5K."

    -See if an organization whose cause you support has any scheduled events during the year.  For example, many run/walks for fighting breast cancer often take place in October since it is Breast Cancer Awareness month.

   -If you do not find an event for an organization, charity, or cause, then look for an event that seems fun or interesting to you.  I have seen obstacle course ones, ones where you get to dress up in costumes, and ones where they even throw packets of colored powder on you.

   -Be aware of any registration fees when signing up for an event and also take note if there are any materials or packets that you have to pick up prior to or on the day of the event before it starts.

     

Hope you are able to find an event that supports a cause you are passionate about and hope things are going well weight loss wise-Stay Positive and Good Luck!

Motivational (and Passionate) Monday

Try to focus on making losing weight something you are passionate about versus seeing it as an obstacle or a chore and you're more likely to stay motivated, inspired, and dedicated despite all the hard work.  I know this mindset might be easier said than done but hang in there and remember mind over matter. Hope you all are having a good summer so far!

Hi everyone!  I apologize that I had to take an extended hiatus from writing on here.  I had to devote a lot of the time that I had after my last entry in March into preparing for my wedding in April.  Things have definitely been sort of a whirlwind since then and I've had to play a lot of "catch-up" these past few months.  However, I think things in my life are finally starting to calm down a little bit to where I can begin to reestablish a sense of a normalcy in some of my routines.

Anyways, for most people, Summer usually begins after Memorial Day weekend so I guess we are technically in the middle of the season.  Even though anyone can try to lose weight during the year, summer tends to be a good starting time for a lot of people given the longer days, warmer weather, and the fact that it is bathing suit season, which can provide some motivation/inspiration.  If you want to lose weight and have not started yet, there might be no better time than right now, which will give you a head start to looking and feeling better by the time bathing suit season comes around next year.

I hope that since things have started to slowly calm down a little and given that the days feel longer, I will be able to finally get "back on track" myself.  I want to start getting back to posting on this blog more regularly and to regain my focus and motivation when it comes to my weight loss regimen including diet and exercise.  Hope you are also still hanging in there and remember to stay positive (and cool) this summer!

Sorry so long!

Hi everyone!  I know I have been missing in action for over a month now and I apologize for it.  I've just had a lot on my plate this past month (even more than usual!) and I have a feeling things won't lighten up until after April.  However, I wanted to put a quick entry here and update you all on my weight loss progress.  Despite the fact that I still have a long way to go before I reach my ultimate goal weight, I am happy to say that I have lost about 35 of the 60 pounds that I had gained about a year ago and which put me at my heaviest weight ever.  I am pretty excited to have reached some of my mini short-term goals and to start being able to wear some of my clothes that had gotten too tight to wear at my heaviest.  Even though I think I may have hit a plateau weight loss wise after losing these 35 pounds, my next mini-goal is to lose another 10 pounds and I am ready to face this challenge.  Anyways, I hope you all are doing well with your weight loss efforts.  Remember no matter how little or how slow your progress has been, progress is still progress so don't forget to stay positive!

Do something small-Motivational Monday

 

Love this motivational quote because it reminds us that every (even little) positive action we do is one that gets us closer to achieving our goal.  Better to do something small than nothing at all!

Starting the New Year off right!

Hello everyone and hello to a new year!  I hope you all had a wonderful holiday season.  Even though I thoroughly enjoyed mine and having a little bit of a break, I am glad to be able to start this new year off on the right foot.  I felt like one of the best ways to begin this blog and welcome in 2014 is with a "Motivational Monday" quote.  I like this quote because it is a good mantra to remind yourself that even if you are pressed for time, almost any amount of exercise is beneficial and better than no exercise at all.  Let's also remember to try to start this year with a clean slate rather than a clean plate-heehee!

Holiday Health Helpers

Hello everyone!  I hope that you all are having a good holiday season though I can't believe that the upcoming new year is right around the corner.  For most people, the holiday season is filled not with just joy and love, but also indulgences and temptations (usually in the form of holiday foods, desserts, and holiday "spirits").  This year, I've decided to trying doing some "Holiday Health Helpers" from today until after January 1st.  The idea behind "Holiday Health Helpers" is that every day I will try to do at least two things, either planned or randomly, that will help to improve my health, whether it be physically (or diet wise), mentally, or spiritually.  Though each person's "Holiday Health Helpers" will vary based on their own lives and daily activities, some possible "helpers" for any one who might want to try doing it could include:

*eating breakfast (if you normally skip it)
*if you drink several cans of soda a day, replacing at least one can with an equivalent amount of water
*drinking an additional glass of water per day
*taking a negative thought and changing or replacing it with a positive one
*instead of sleeping in until the last minute, getting up 15 minutes earlier to do some stretching, yoga, or meditation
*trying to get at least 8 hours of sleep (especially if you are sleep deficient or staying up late)
*if you are overwhelmed at work, delegating tasks if possible 
*write in a journal-either for reflection or gratitude
*brisk walking or doing cardio exercise for at least 60 minutes per day
*getting in touch with a friend or loved one you haven't seen or spoken to in awhile
*walking your dog if you have one (the exercise is beneficial for them as well!)
*if you go out to eat several times a week, replacing one of those meals with one made at home
*watch one less hour of television or spend one less hour on the computer per day
*volunteer or donate to a charity whose cause you believe in
*taking a moment to focus on the blessings in your life instead of only your problems
*doing a kind gesture for someone or even a stranger without expecting anything in return
*eating a piece of fruit instead of candy (or anything with empty calories) if you are craving something sweet

This list of "helpers" could go on and on and again, will vary from person to person.  Many people might think only doing two "helpers" a day will not make a big difference.  However, to me, the overall goal of doing "Holiday Health Helpers" is to help make it easier for any one to start making positive changes.  When someone starts making small positive changes and begins to find it less challenging, they may become open to making more and more positive changes.  These changes, when done over a period of time, can then turn into positive habits, which can improve that person's overall well-being.  Anyways, I wish you all much happiness this holiday season, through the new year, and always.  It's so weird to say, but I'll see you (blog wise) in 2014!

A Weight Loss Winter

Hello everyone!  I hope you had a Happy Thanksgiving!  I just wanted to remind you that even though it is the holiday season, you don't have to wait until the new year (or its resolutions) to "get back on track."  Even if you indulge in some of the food temptations that the holiday season usually brings, you can still, at the very least, maintain your weight loss and not gain any weight.  Last year, I wrote a blog entry with some of the tips and tricks that I try to use so I don't pack on the pounds during Thanksgiving, Christmas, and New Years.  For this year's winter season, I am also trying to continue monitoring my diet and exercising in between each of the winter holidays but allowing myself to indulge in moderation during each of the holidays.  I feel that for me, personally, this strategy may help me to still work on my self-discipline and willpower but also allow myself to relax and enjoy the holiday without feeling guilty afterwards.  I understand that, even with this idea, the holiday season may still be very challenging to those who have tend to have a lot of functions, events, and get-togethers with each of the winter holidays.  However, I think it still could be beneficial to at least give it a try.  What's to lose?-except hopefully some weight :) Good luck!

Motivational Monday

 

I think this motivation saying doesn't really need an explanation :).  Try to hang in there and stay positive everyone!

Fad diets are not fun

*Disclaimer:  This post is strictly based on my personal opinion.  Others may not agree with it and that is their opinion.  I am simply sharing mine J

Have you ever tried a fad diet?  If you are like most people who are trying to lose weight (myself included), you probably have tried one at some point.  Fad diets are diets that are usually used for short-term, rapid weight loss and they come in all different types.  Most of these diets, however, do not have much regard for nutrition or potentially negative consequences.  It is also not uncommon for people who lose weight on a fad diet to regain that weight once they go back to eating regularly or normally.  If you can't already tell, I'm not a big fan of fad diets.  

One reason I'm not a big fan of fad diets is that many fad diets are not nutritionally sound.  While a person may lose weight quickly on the diet, it is possible that they are not eating enough calories or getting enough nutrients.  By not getting enough nutritional support, your body may end up suffering internally and not being able to perform at an optimal or even adequate level.  

A second reason is that many people who lose weight using a fad diet usually end up regaining it back.  Most people who use a fad diet often do not develop the proper mindset or make the needed permanent changes in their eating habits to maintain that weight loss.  In fact, it is also possible that people who rely on fad diets to lose weight may actually develop poorer eating patterns, such as consuming not enough calories or not eating a variety of foods, and that could have a negative impact on the body in the long term.

A third reason that fad diets are not a good thing to do when trying to lose weight is that some of these diets can be dangerous or have negative consequences including health wise.  For example, I remember reading about a person whose skin turned orange after doing a fad diet where they were supposed to eat primarily orange colored foods such as carrots.  Depending on the severity or outrageousness of the fad diet, a person does not even need to be on it for a long period of time before it can negatively affect their body.

Even though I could probably lose weight faster by using a fad diet (like I have in the past), I made myself commit to losing weight in a more healthier manner this time.  I am also trying to make sure I develop the right mindset to maintain my weight loss, which is something I have not been able to do in the past using fad diets.  If you decide that you would still benefit from doing a fad diet, I recommend that you do some research and find a diet that is not too extreme.  I would also advise to not use the diet for a long time period and to make sure you still take the time to develop an overall healthier eating pattern and lifestyle changes to sustain your weight loss.  For readers who are still trying to choose a diet plan, I hope to do another blog entry soon with some "red flags" to look out for being making a decision, but in the meantime, good luck and stay positive! 

Motivational Monday

I like this motivational motto because it reminds us that even if your weight loss goal seems like a thousand miles away, one step in the right direction brings you one step closer to your goal.  Remember that any little positive "step,"whether it is saying "no" to eating unneeded candy or literally aiming to walk at least 10,000 steps a day, over the course of time will eventually add up and can make a big difference in your weight loss progress.  Good luck and stay positive!

ChEAT days-Love them or leave them?

*Disclaimer:  This post is strictly based on my personal opinion.  Others may not agree with it and that is their opinion.  I am simply sharing mine J

 

When it comes to trying to lose weight, how bad is it to have a “cheat day?”  I am not one for deprivation so for me personally, I try to follow an 80/20 rule when it comes to weight loss.  My personal interpretation of this rule is that if I am doing what I am supposed to be doing with diet and exercise 80% of the week, then I don’t feel as guilty if I end up indulging one “cheat day” during that week.  Now when I say indulging with a “cheat day”, I don’t mean that I can eat anything and everything in sight that day with no regards to my weight loss efforts.  It is more like I can either have a dessert, enjoy a meal out, or give in to a “guilty pleasure” that day-all in moderation, which is the main key.  This method may not work for everyone but I feel it allows me to still have control over my weight loss efforts without feeling like I am completely depriving myself while trying to lose weight.  If you feel that a “cheat day” helps or hurts your weight loss progress, feel free to let me know.  Otherwise, I hope everyone out there is doing well.  Good luck and remember to stay positive!

Quick Update

Hi everyone!  I'm sorry for the lack of posts this past month.  Between work, family, and other things, I have been very busy life wise (which I'm sure many of the readers out there can relate to).  However, I haven't forgotten about this blog nor have I stopped my weight loss efforts in the very least.  My weight loss progress still remains slow but steady, which I will admit can be a little frustrating at times.  However, I try to remind myself to stay positive and that progress is still progress no matter how small.  And even though the pounds on the scale are slowly moving, I do continue to see a difference in how my clothes are fitting (I don't want to buy any new clothing until I get closer to my first big goal weight since I plan to reward myself with a new outfit).  I hope all of you are continuing to do well also and I will try to be more consistent with posting entries here.  Until next time, good luck and remember to stay positive!

Tool Tuesday!-Blender Ball

For patients who like to use protein powder and make protein shakes, one tool that they and I  have found to be useful is a "blender ball" bottle.  While "blender ball" is a particular brand, you could honestly use any similar type product that works for you.  A "blender ball" bottle is typically a bottle with a screw on lid that comes with a little metal whisk-like ball.  With the ball in the bottle, you basically pour in the amount of desired liquid, such as water, and then your powder.  It also has numbers on one side in case you have a specific amount you need for your shake.  You then make sure the closed lid is on securely and shake the bottle until all the ingredients are mixed completely and you get the desired consistency.  This tool is handy because you don't have to fumble with a spoon to mix your ingredients together.  You can  just put them in the bottle, screw the lid on, and shake to mix it as you go.

Motivational Motto Monday

This quote is really motivational to me because it makes me realize that if I truly want to accomplish a particular task or goal, then I have to make the time to work on achieving it.  I know that making time for certain things, like exercising or eating healthier, can be easier said than done considering how busy and hectic our everyday lives may already be for most of us.  However, I know if I truly want to lose weight, I will have to find the time to fit in the needed exercise as well as prepare healthier food choices and meals.  Since losing weight is truly important to me, I'm going to really focus on this motto and remember that I need to find a way, find the time, not find an excuse!  I hope you all are doing well in your weight loss efforts.  Keep up the good work and good luck!

How are you doin'?

Hello everyone!  I hope you all had a wonderful 4th of July and are doing well in general.  I don't know if it's just me but this year seems to be flying by and I can't believe it is already practically the middle of July!  I just wanted to touch base and let you all know how I am doing weight loss wise.  I am about 15 pounds down from my highest weight since starting my personal weight loss regimen and my next "mini" goal is to lose another 5 pounds by the middle of August.  In order to help me achieve this goal, I have decided to work on three areas for the next few weeks.  My top three "target areas" (don't be surprised if they look pretty familiar to you-haha) for the rest of this month and for August are as follows:

1) Reduce eating out during the work week-In the past, my coworker and I would go out to eat lunch on almost a daily basis.  Recently, however, we have tried to really cut back on it not just to help reduce calories but to reduce spending as well.  We now try to only go out for lunch on Mondays and the rest of the week, we bring lunch to work.  Whenever I do go out to eat, I still try to follow my "tips and tricks" that I mentioned in one of my previous entries to help me make healthier food choices at restaurants.
2) Increase my amount of exercise-Because of my busy schedule these past few months, it has been really difficult for me to have a consistent weekly exercise regimen.  Since my time constraints have increased in the recent months, I finding myself only getting to exercise once or twice some weeks up to five times on a few "good" weeks.  However, I know that exercise plays an important role in losing weight and since it is important, I need to make the time for it on a regular basis.  For the rest of this month and into August, I am going to work on doing a minimum of three exercise sessions a week.  Even though my schedule is not going to get any less busy anytime soon, my next goal is to get my exercise up to 4-6 times a week consistently in the upcoming months.
3) Decrease my processed sugar intake-In all honesty, I can have a massive sweet tooth and that is one of my major diet weaknesses.  However, especially with an abundance of fruits being in season during the summer, I am trying to eat more fresh fruits whenever I face a sugar craving.  Even though fruits have their own natural sugars in the form of fructose, they also contain many vitamins and minerals that are beneficial for the body.  That fact generally cannot be said about candy bars and other processed sources of sugars such as pastries and desserts.

I know that it is almost half way over but would you say are your "mini-goals" or "target areas" for July?  If you haven't decided on any yet, remember to keep in mind that it is also never too late to come up with some to work on for the next few weeks and upcoming months.  In the meantime, good luck and also please remember to stay positive!

A Motivational Motto Monday

I love motivational mottos especially when I'm trying to lose weight.  I feel like there is so much negativity out there in the world that it is easy to get caught up in it and easily see mainly the "bad" things.  I personally believe that this negative thinking is what contributes to many people abandoning their weight loss efforts especially when they don't feel they are losing enough weight fast enough.  Although, it also doesn't help that many people usually have super high or even unrealistic expectations to start off with when it comes to their weight loss goals or efforts.  
Since deciding to start trying to lose the weight that I gained last year, my progress has been slower than I would have liked it to be despite making positive lifestyle changes.  This means I've had my share of disappointments and discouragements over the last few months, but I still try to remain positive.  Trying to stay positive and optimistic is why I like trying to keep motivational mottos around me.  I feel like they help to be keep me encouraged and remind me not to give up on my efforts.  I've decided that I'm going to try to post some future entries with simply mottos that I come across and find motivational and that I hope you may find inspirational as well.