Start Small and Go Big

Start small. Do more or add more if you want to.

man-looking-at-small-portionIt’s always easier to add more and it’s much more empowering than it is to feel bad about taking on too much.

This applies on many levels.

For example, if you’re trying to lose weight, take less than you want. (You can always go back from more but can’t give back what you eat.)

If you’re starting an exercise program, commit to a smaller realistic amount rather than an unwieldy longer time. (You can always add more.)

If you’re cleaning your house, promise yourself you’ll do one room really well instead of the whole house and get overwhelmed. (You can always do more if you want.)

 

Share and Enjoy

  • Facebook
  • Twitter
  • Delicious
  • LinkedIn
  • StumbleUpon
  • Add to favorites
  • Email
  • RSS

Five Step Plan to Stay in Control Over the Holidays

I’ve got bad news and I’ve got good news.

good-news-bad-news-cartoon

The bad news is it’s commonly believed that the average person can put on seven to ten pounds between Thanksgiving and Christmas.

The good news is that several studies now show that the actual number is more like one pound. (Incidentally those same reports found people who are already overweight tend to gain five pounds or more during the same period.)

The bad news is, according to a study in the New England Journal of Medication, that although the average is only a pound or so, most folks will never, ever lose that pound. Moreover, since the average weight gain during adulthood is about one to two pounds a year, much of our long-term weight gain as grown-ups can be attributed directly to the excesses of the holiday season.

The good news is one can avoid falling victim to these statistics.

Ever the helper, I provide five simple tips to help you prevent from looking like Jolly Saint Nick come January first. [Read more…]

Share and Enjoy

  • Facebook
  • Twitter
  • Delicious
  • LinkedIn
  • StumbleUpon
  • Add to favorites
  • Email
  • RSS

Action list for Habit Change

Just because the holidays are rapidly approaching does not mean that we get a free pass on changing bad habits.

Fat man holding a measurementIf you’re trying to change your lifestyle, don’t make the mistake of waiting until “after the holidays.” After all, they’ve been going on for over 2,000 years; they’re not stopping anytime soon.

So, for those dedicated souls who wish to enter next year without regret about having “blown it” during the last two months of the year, here are several strategies to navigate your way to a new you in the new year.

Be “sparklingly clear” about what your definition of success looks like.

How will you know you’ve arrived if you don’t know what it looks like when you’re there? It’s true; the result might look different than expected. However, one doesn’t begin a trip without at least an idea about where he’s going.

Describe success in as much depth as you can. Use numbers whenever possible while also focusing on the feelings that will result from your hard work. Use concrete descriptions in defining your goals.

Instead of “I will lose weight,” try (for example) “I will wear a perfect size ten comfortably by January 15.”

Take ridiculously tiny steps.

Small steps done regularly will always generate more results than large steps done intermittently. In other words, it’s better to walk a block and really do it than to swear you’ll run a mile and never get around to it.

If after saying, “I will do (whatever),” you’re not 100 percent absolutely dead-on totally confident that you really will do that, then that goal is too large. Make it small enough so that you have no excuse to not do it.

By the way, a good indicator is that if your inner critic is telling you’re not doing enough, you’re probably on track.

Embrace the rough patches

[Read more…]

Share and Enjoy

  • Facebook
  • Twitter
  • Delicious
  • LinkedIn
  • StumbleUpon
  • Add to favorites
  • Email
  • RSS

Birthday Cake Ban

I hate being one of those crotchety old people who hears a story, shakes his head in disgust, and says, “When I was a kid…”

grumpy-old-man-with-caneYet, I find myself in that position (hopefully I am not crotchety however).

“When I was a kid…” I don’t remember parents bringing birthday cakes or cupcakes to classrooms. I just don’t think it was done way back then; maybe they melted on the stagecoach ride over. Who knows? Yet, times change and it appears to be standard operating behavior for parents to do so nowadays — that is, unless you reside in Northern Kentucky.

Burlington Elementary School in the Bluegrass State revised its wellness policy.

The end result is a ban on food for school birthday celebrations. We’re not just talking about cakes; rather — in the interest of promoting healthier food choices — ALL other snacks are now verboten. Non-food “treats” such as pencils, balloons, erasers and book-marks are suggested. (“Happy birthday Johnny, now blow out your bookmark!”)

The intention is laudable; they’re actually doing some-thing to combat the ever-burgeoning obesity crisis and attempting to shift the focus of celebrations away from food. Good on them for that. And there are indeed health concerns involving food allergies; not to mention, I imagine it’s purt’ near impossible to school a child redlining on a sugar buzz.

Yet I have concerns.

[Read more…]

Share and Enjoy

  • Facebook
  • Twitter
  • Delicious
  • LinkedIn
  • StumbleUpon
  • Add to favorites
  • Email
  • RSS

Twenty Years at Goal Weight

I entered the planet at nine pounds 14 ounces.

Assuming that to be normal, thirty years later, as a newly minted father, I panicked when the doctor informed me that my firstborn weighed six pounds six ounces.

Looking me in the eye, attempting to calm my jitters, he replied, “Six-six is normal. I promise he’s fine.”

“But I weighed ten pounds when I was born!” I protested.

“I can’t help it if you were cruel to your mother,” he replied.

Moral of the story: I was born big, and from that moment, packed on the pounds, tipping the scales at ten pounds for every year.

To explain, I weighed 50 pounds at age five, 90 pounds at age nine, and 130 pounds when I was a teen. From there, I accelerated, reaching 230 upon entering high school — poor timing to say the least. Of the 1107 students in my class, I was the second fattest. Further putting this in perspective, that was in the day when childhood obesity was an oddity, rather than unfortunately as it can be today, quite common.

Kids are brutal, so what were supposed to be some of my best years were anything but. Girls ignored me; guys badgered and bullied me.

Physical education was the lowest of the low.

[Read more…]

Share and Enjoy

  • Facebook
  • Twitter
  • Delicious
  • LinkedIn
  • StumbleUpon
  • Add to favorites
  • Email
  • RSS