Hormones and Weight Loss Success: No April Fool's Joke

Fluctuating hormones can have a HUGE impact on our weight loss success...and that is no April Fool's Day joke...although it sure can feel like a bad joke...

Sometimes we feel fat, bloated, ugly, and overly emotional...but the scale won't reflect a significant change. Other times the scale WILL agree with our feelings. Still other times, the scale will indicate that we have gained weight even though we don't feel like we have.

This is one reason that I don't weigh myself very often...the number on the scale just doesn't mean a whole lot in the grand scheme of things.

No matter what the scale says, it can be discouraging however to believe you have been doing everything you can to increase your health only to try on your jeans and have to suck in your stomach to get them on...or feel like they are cutting you in half when you sit down!

It is important to realize that women do have fluctuating hormones that will change how and where they retain water...and what we crave to eat...and our energy level and moods.

In the past, I would use sugar and caffeine to artificially boost my energy level when I felt the fatigue set in. Some days this was the afternoon energy dip (you know, about 3:30) but other times it was present all day long.

What I have learned on this weight loss journey...well, learned maybe isn't the right word...it is something I have discovered, but don't always remember!...is that the better I treat my body the more even my hormone levels are. And the more level they are, the less I feel the fatigue and emotional roller coaster.

That doesn't mean I never feel it! I only wish!!! This last week I have been really suffering...my joints were aching...I was feeling hugely fat...even my "fat jeans" were feeling tight...I was crying for no reason and I looked in the mirror and didn't like what I saw.

Instead of reaching for food to soothe my feelings, I focused on my mindset because I knew that was the key to losing 125 pounds in the first place!...here is what I did:

EVALUATION
I took a good look at what I was eating and drinking. Was I truly being conscious about my choices, or was I slipping into some old behaviors that were less healthy choices?

DECISION
I decided to succeed: I reaffirmed that I desire and deserve a healthy, energetic and slender body...and to do that I had to I would focus on my mind, my attitude, and loving myself

ACTION
Mixing up my exercise has been great...the weather is wonderful and so I have been walking in the fresh air with a buddy who helps me to keep up a good pace, while enjoying the beauty around me.

REST
Rather than pushing through or grabbing stimulants to make it through the day, I actually allowed myself to rest. Amazing concept...but for a person who has always tended to push through the pain no matter what this is STILL a big challenge for me...to recognize that maybe my body just needs a little rest. So yesterday afternoon I actually laid down for a nap--something I almost never do. I must have needed it, because what I thought would be 20 minutes turned into 3 hours! I went to bed early last night and slept until 6am. Like I said, I guess I needed it.

THE RESULT
After a few days of renewed awareness of my eating and a good rest yesterday, I woke up feeling 100% better and like I had lost 10 pounds over night. I didn't weigh myself before or after, but I put on my "skinny jeans" fresh out of the laundry and hurray--they fit & feel great!

THE LESSON
Be kind and loving to yourself.
Be willing to step back and reassess what you are doing.
Remain conscious about what you put in your mouth.
Recommit to your decision that you are worthy of health.
Rest when you are tired.

Don't stress about it--because if you do these things then "this to will pass!"

Exercise Tip for Weight Loss Success: Mix It Up

While it is important to find exercise that you enjoy and that feels good for you, it is also important to mix it up.

You want to eat a variety of foods because you can't get all the nutrients your body needs from eating the same thing over and over...besides, eating the same thing every day would get boring.

Similarly, you want to move your body in different ways in order to achieve the best health. You don't have to become a body builder or be able to swim like Michael Phelps...but mixing it up will allow you to be the best all-around YOU possible.

If you like to walk, mix that up by putting on some tunes and dancing. I do it at home with the blinds drawn ;-) but it is pretty amazing how it works our bodies differently. Even though you think you are mostly using the same muscles--your legs--you will find that you are using some different ones, or stretching those muscles a little differently.

If your exercise routine is to ride the stationary bike, you might try a real bike. Not only does it feel different on your legs, you get a different sense of freedom on the road than in the gym.

If you find your workouts are really active, take a class in T'ai chi or one of the other martial arts...or check a DVD out of the library and follow along. Or try yoga...for some good stretching and a different experience.

If you always workout on your own, try something with a workout buddy. Sometimes have a friend to exercise with can be just the ticket. Maybe it is one person or a group...maybe a class...or even a personal trainer...just having someone else there sharing the experience and the health goal can be fun.

Be willing to experiment...will there be exercises that you don't enjoy? You bet! But you might just find something else that you do like. Be creative...it could be jumping rope or swinging a hula hoop. By mixing it up, you will use more muscles which will result in better fitness overall, and help reduce injuries. You'll also prevent boredom!

Make it a goal to try one new form of exercise this week--and let me know what you did!

Fun with Fido Follow Up: More Weight Loss Success Tips

Yesterday I mentioned that a recent study in Great Britain showed that people who have dogs...well, people who WALK their dogs...get more exercise than people who workout at a gym, or on their own.

OK, no big surprise I guess...after all, Fido has to pee and last I checked, is not too keen on the subject of toilet training. My dogs thought of the toilet as a giant water dish, nothing more.

Of course if you have a fenced yard, you can let Rover roam there and do his business...but still getting out with him and moving both your bodies is a fantastic experience. Whether it is running, walking, or playing frisbee...as long as you aren't just standing in one place you will be getting exercise and fresh air. A good combo.

Well one of the things that makes exercising with Spot, well spot-on, is that it is fun and short! You don't have to make a huge time commitment out of it which is a HUGE lesson for exercise-phobics and fans alike. Throw on your shoes, grab the leash and take a quick spin around the block a couple times a day and you're good.

Whether you have a dog or not, we can all take this advice to heart. Instead of thinking we have to set aside an hour and have a big routine...break it up. Get 15 minutes in...heck, if you need to, get in 5 minutes several times a day. Every minute that you are moving is a minute that you are getting healthier, fitter...and it all adds up for weight loss success!

The big lessons here for losing weight--small bits of activity are just fine...and have fun--bring some joy into your life when you exercise and you are apt to do it, even if you are pressed for time.

Oh--and if you don't have King to get you moving, you can always "borrow" one...check out your local animal shelter...many of them will have a program where you can help give their animals some love and exercise. OK, that may take a bit more time than the quick trip around the block, but it is a way to get fit, get some love, and give back all at the same time!

Celebrity Weight Loss Week: Biggest Loser Extra Edition

First off, happy Friday the 13th! Our 3rd this year...wow! If you think this is an unlucky day, then switch up that thinking...use this as another opportunity to remember that your mindset determines your reality...I love Friday the 13th, it has always been a good day for me and I expect it will continue to be one in the future.

OK, the real reason for the post...I just couldn't wait any longer to comment about this week's episode of The Biggest Loser television show. (If you TIVO the show and haven't watched it yet, then you might want to wait to read this post...so quick, watch the show and then come right back here!)

I still have my doubts about this program, other than from an entertainment standpoint. Does the show really help people lose weight? It seems to work for some of the participants...at least some of the time...but does it work for them once they get home? And more importantly, does it really work for the Johns and Janes watching at home?

I firmly believe that no one weight loss program is perfect for every person, and the "ranch" is obviously not 'real life', but if it can help guide people to be more healthy, then I support that.

I admit, I'm getting sucked in to TBL, but I root for everyone. I want them all to succeed. It sucks that there are eliminations...but that is what makes the competition and the show...and the good part is we also get to see how those participants who are eliminated fare once they are off the ranch. Still not "normal" life because they know there will be follow up shows...but clearly, not everyone has success off the ranch as was evidenced by the follow up with Daniel (who is doing really well, hurray!) and his buddy (who isn't ready yet...)

One of my questions for you is, do you think Jillian's style works? The in-your-face, yelling, calling people names? Some of the participants seem to respond...but I've now seen 2 in very recent weeks walk out of the workout session with her because she pushed them too far. Many of them seem to really love her...is her style about "tough love" and pushing people past what they believe their limits are...showing them they are stronger than they every dreamt possible?

I think the reason they put up with her is because she does help them get through their emotional blocks and they see results.

But her method works because they are with her so much of the time...AND because her style is also balanced by Bob's style.

Is this yelling necessary for weight loss? Absolutely not. But it makes great television.

Another question I have about all this exercising...are they encouraging behavior that leads to anorexia? (Anorexia and obesity are really just flip sides of the same coin.)

I hope that all participants are given the tools they need for dealing with their emotions and eating habits when they are no longer under the television spotlight.

Bottom line, what bothers me most about TBL is the competition...while healthy competition can be helpful for some people to achieve their weight loss goals...a healthy competition is also support. Yes, they do get some of that at the ranch...and it is why having a workout buddy can really help.

But competition where a person is punished, in this case sent home, for not losing enough weight--even when that's 17 pounds in a single week and 100 pounds in only 9 weeks like Shay's experience, that can reinforce negative messages of not being good enough, never being able to lose enough weight, etc.

Please, do not model your program on TBL...without lots of modifications to allow for life. TBL is a television show. These people are closely monitored and supervised. To expect that you will be able to lose 100 pounds in 9 or 10 (or 12) weeks could set you up for massive disappointment.

Instead, encorporate small changes in your behavior...starting with your mindset. Believe that you can lose weight. Believe it is possible NOW. You do NOT have to be on TBL to have weight loss success.

Do you watch the Biggest Loser? Tell me what you like about it, what you don't like...has it inspired you? Or are you watching it, like Shay was last season, while eating a half gallon of ice cream?

Use their examples to inspire you to have your own success, in your own time...and to start now!

To YOUR healthy, energetic, slender body--you deserve it! (No yelling required.)

Waking Up Muscles I Didn't Know I Had

I just got back from a visit with my mom...it was her 80th birthday. It was a nice visit and the weather was gorgeous...which since we had just received a foot of snow at home was really relished!

While I was there I joined her for a "stretch and tone" exercise class that she goes to on Mondays. It was great to see my mom with her workout buddies...and they all welcomed me to the class...socializing was strictly before and after the class though...during it they were all business. I was anticipating that this class would be a breeze...after all, I'm only 51 and the class is filled with seniors.

Well, did I learn a thing or two! First it reinforced that I am not a dancer...never have been, probably never will be. I laughed at myself, as I tried to coordinate my hands and legs...and that was the warm up! Fortunately for me, the rest of the class was much easier for the dance-challenged!

Shirley, the instructor, warned the "new members" of the class to take it easy...that she would be waking up muscles that we didn't know we had...and that if we tried to keep up with her we would feel it either the next day or day after.

She worked our shoulders and hips in gentle ways--but for an hour--I kept up with her no problem...but she was right...by Tuesday evening my hips were aching. Turns out I found a couple muscles that I had not been using.

Does this mean that I've been exercising wrong? No. It just means that I may not have been mixing it up as much as I thought I had. The big advantage to changing up your routine is that you move different muscles.

So, take a cue from me...when you try something new, take it easy...even easier than you think you need to. Then see how you feel over the next few days. If you don't hurt, then you can step it up! Get variety into your workout routine so you use and strengthen all your muscles.

Finding a sore area means that you are making it stronger, so it isn't a bad thing as long as you don't over do it is so much you quit working out altogether! If you stick with your 15-20 minute workouts every day you are much less apt to overdo it...but if you do then take it easy and really stretch the sore areas for the next couple of days.

Enjoying My Walks

It has been so very hot here that being active can be quite the challenge. So we have taken to short and quick walks in the morning and evening. Gone for only perhaps 20-30 minutes each outing.

I'm pleased to recognize the pace is definitely picking up and going the same distance is getting easier.

Soon we'll have to add some distance!

An added benefit is I'm getting to know some of the people in the extended neighborhood. At least well enough to recognize and wave.

I particularly have been enjoying seeing all the beautiful flowers this summer. Gives me all sorts of ideas.

And I get a chance to talk about ideas with my walking partner. I definitely suggest having a workout buddy, even if it is just for a stroll. You can encourage each other and inspire each other to do better. Sometimes just having that other person waiting for you to go for the walk makes it that much more difficult to bail!

Don't feel that every walk has to be with a buddy--and you can certainly have more than one buddy. Keep in mind that the goal is to have fun but also to move your body!
That being said, if you can't have a conversation, a bit strained, but a conversation, then you are working too hard.