MYST 182 Prospective Statements Bring Power!

People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.

Zig Ziglar

Photos via Pixabay by Alexas_Fotos

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Music composed and performed by Jason Shaw, courtesy of Audionautix.com

Voiceover courtesy of Matt Young. Matt is a professional voiceover artist. If you have any need of voice-over work, for your podcast, radio spot, or whatever, you can reach Matt by a variety of methods. He is on LinkedIn. On Twitter. And Google+. Follow his Facebook page to learn how to better use social media. Matt was also my guest on MYST 54. Give his story a listen!

All images are Creative Common Zero.

MYST 181: Talking to the Expert

There are tens of thousands of books on weight loss. Maybe hundreds of thousands. All of them are correct. And all are wrong.

See, here is the thing. Those books are written by experts. They know exactly what you need to do to have weight loss success. And every authors says “This is the best way!”

They are all correct. None of those authors are being deliberately misleading. But at the same time, they are not totally truthful.

Every book describes a way to successfully lose weight. That means all of them are potential successful methods that you can use.

All of them.

So, which one do you choose? You need to ask the expert. And in this case, the expert is YOU.

Which method of weight loss looks like something you want to try? Don’t pick a method that you know from day one that you cannot follow to completion. For me, the idea of P90X is simply not an option. Likewise, I have no interest in trying a Keto diet? Am I saying P90X and Keto won’t work? Of course not. I know they work. It’s just that I know I won’t be able to (or want to) follow them fully, and therefore it would be a waste of time.

It would be a waste of time for me. Maybe it would be perfect for you. I don’t know. (And neither do all those authors.)

Ultimately, the successful plan will be the one that you start, and never quit. And only you know which plan that will be.

Go ahead. Read all those books. Check out blogs. Watch Dr. Oz. But in the end, the final decision is yours. Find a plan that looks like you will enjoy it. Follow it. If it doesn’t work, try something else.

You are in control of your success. That can be empowering and at the same time it can be demotivating. If your choice brings success, you will be your own hero. If your choice does not work…well, then it’s back to the drawing board.

Start now. And as long as it works, never quit!

MYST 165 (http://makeyoursomedaytoday.com/losefast)

MYST 166 (http://makeyoursomedaytoday.com/OneStep)

Photos via Pixabay by Geralt

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Music composed and performed by Jason Shaw, courtesy of Audionautix.com

Voiceover courtesy of Matt Young. Matt is a professional voiceover artist. If you have any need of voice-over work, for your podcast, radio spot, or whatever, you can reach Matt by a variety of methods. He is on LinkedIn. On Twitter. And Google+. Follow his Facebook page to learn how to better use social media. Matt was also my guest on MYST 54. Give his story a listen!

All images are Creative Common Zero.

MYST 172: Someday Might Start Tomorrow

“Tomorrow is the most important thing in life. It comes to us at midnight very clean. It’s perfect when it arrives and it puts itself in our hands. It hopes we’ve learned something from yesterday.”
John Wayne

I know the name of the show suggests that “someday” never comes, and “tomorrow” is not a real day. And yesterday already happened–it cannot be changed. This show is about today.

But, as with almost everything in weight loss and in life, nothing is absolute.

Yesterday plays an important role, as does tomorrow. Let’s talk about yesterday first. Here is an important idea: If your yesterday was excellent and you made progress, you have learned a lesson. You know what works for you. Now you need to repeat it. Maybe not copy your food exactly. You don’t need to eat precisely the same foods, but simply repeat the concept of the meals. But maybe you will want to eat exactly the same food. If it tasted good, and you enjoyed it, and it brought you more success–well the saying goes, “don’t fix what’s not broken.”

However, maybe yesterday threw you a curve ball and you struck out. The scale showed a minor weight gain. But you know that in weight loss, even minor gains can lead to big problems. So use that gain as an indicator that you were given a learning lesson.

 

Photo via Pixabay, by GreekFood-Tamystika

Go back and evaluate your actions. If you look–and you probably won’t need to look hard–you’ll see where you went off-track. Unless yesterday was your first day on your weight loss journey, the “wrong choice” will stand out like a cherry on top of a bowl of vanilla ice cream.

What changes do you need to make? Ah, now that is where I can’t give you exact advice because it all depends on the “wrong choice” that you found. It could be:

  • you simply need to get back to basics.
  • you need to make a total change of plans.
  • you need increase your exercise program
  • you must stop eating your trigger foods
  • you should purge your food kryptonite from your home and office.

I don’t know what you need to do. That is very specific to you, but for every “wrong choice” there is a “new option”.

And more than a “new option” there is also a “new day”. Tomorrow. See, when we have a bad day–bad month?–we always keep one option available. We can make changes tomorrow. A bad day yesterday–or today–may help us have a better day tomorrow. Tomorrow is that new slate. Tomorrow is a field of snow unmarked by any human footprints. Tomorrow allows us to change ourselves into what we see ourselves to be.

So, look at yesterday as a test, and if your score was not a passing grade, use tomorrow to make necessary changes.

The tests in life never end, but also we never stop having the ability to make new choices. And that is where we will find our lasting success.

Next week, I will talk about what has been happening to me, my self-evaluation of my actions, and the changes that I put in place to break my slump. Yes. I was in a slump.

If you are in a slump, come back next week.

Picture via Pixabay, by

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Music composed and performed by Jason Shaw, courtesy of Audionautix.com

Voiceover courtesy of Matt Young. Matt is a professional voiceover artist. If you have any need of voice-over work, for your podcast, radio spot, or whatever, you can reach Matt by a variety of methods. He is on LinkedIn. On Twitter. And Google+. Follow his Facebook page to learn how to better use social media. Matt was also my guest on MYST 54. Give his story a listen!

All images are Creative Common Zero.

MYST 166: One Step

“The journey of 1000 miles begins with a single step.”

You have just started a new weight loss plan! That is always exciting, and maybe a little daunting, but you are full of enthusiasm.

You went to CostCo bought drums of protein powder to refuel post-workout, as well as new shoes and a new yoga matt (okay, your first yoga matt). You bought a membership at an “Anytime Fitness Center” so you can exercise either before or after work. You saw some secret supplements on Dr. Oz that are guaranteed to boost your metabolism and burn fat, so you bought a monthly subscription for delivery. Amazon will deliver the exercise bike that is wifi-linked to Alexa. You found some excellent recipes on Pinterest, and bought a 50-pack storage container set for all the food prep and home-cooking that you will do. And you bought Premium LoseIt.

And for a few days, you actually follow your plan.

Then, on day four, you wake up late and skip the gym. You can’t go on your way home because you need to pick up the kids. You think protein powder tastes terrible. You were the only student in the yoga class, so the class was canceled. The supplements gave you heartburn and diarrhea, and Alexa yells at you because you are using your bike as an auxiliary closet. Cooking in real life is not like Food Network, and you needed to take the battery out of the smoke alarm. The kids—and your spouse—won’t eat the crappy low-calorie foods you make anyway. You don’t like logging all the food—who can remember everything?

Don’t do what I just described. Don’t try to change everything in your life. Weight management is a lifelong process. I don’t care what event is on your calendar, trying to tackle weight loss from every possible angle will not work.

Take a single step. Do one thing that is new on your weight loss journey. The first thing morning, the day of your “first step” weigh yourself. Write that number down. Now ignore the bathroom scale. Set a reasonable budget (for most, that will be 1 pound a week.) Eat those calories. Log the food. That’s it. Develop a new skill set—measure and log all your food. Do that for a month. Don’t worry about “special diet foods”. Make the food everyone loves, just make certain you portion your plates correctly and log it all. Do that for a full 30 days.

On day 31, weigh yourself again. Compare this number to the first number. You probably lost weight. Maybe you lost three pounds. Maybe six or more. That doesn’t really matter. What matters is you’ve taken the first step.

Now, take your next step. Find an activity you enjoy. Do it. Keep eating the foods you love, and logging everything you eat, but don’t eat your exercise calories. Whichever activity you’ve chosen, try to gradually increase your workouts, but only as possible and tolerated. Do that for 30 days.

On the next “day 31”, weigh yourself. You probably lost three to six pounds. You finished step two.

Now you will either reduce or eliminate one food, or make one other food change. Maybe stop drinking diet soda. Maybe drink more water. Maybe you want to stop eating foods with added sugar. Pick one food change. Focus on that new change (while continuing to log your food, good portion control, and increased activity) for 30 days.

On the next “day 31”, weigh yourself.

By now, you understand my plan. One change for 30 days, then a new change every 30 days. And you only weigh yourself the day of a new change. That concept is the most significant part of this. By making a single change and then measuring at set intervals, you can determine if the change you made had the effect you wanted. If you eliminated added sugar and that month only lost 1 pound, maybe that change isn’t worth the effort. But you cannot know if you change everything at once.

Will you lose weight as fast as the Biggest Loser? No, but as I said in part nine, the speed of loss is unimportant. Continued loss, or continued maintenance, is the goal of this entire journey.

Photos via Pixabay by 5132824

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Music composed and performed by Jason Shaw, courtesy of Audionautix.com

Voiceover courtesy of Matt Young. Matt is a professional voiceover artist. If you have any need of voice-over work, for your podcast, radio spot, or whatever, you can reach Matt by a variety of methods. He is on LinkedIn. On Twitter. And Google+. Follow his Facebook page to learn how to better use social media. Matt was also my guest on MYST 54. Give his story a listen!

All images are Creative Common Zero

MYST 159: Three Ways to Fail

Okay, time for the ugly truth.

Most people who start a weight loss program do not succeed. And those who do reach their goal weight regain eventually regain most or all the weight they’ve lost. So with that in mind, let’s give you three guaranteed methods to find failure in your weight loss journey.

I mean, if most of my listeners will eventually fail, let’s get it done quickly!

If you enjoy this, excellent! But it is not the key to success.

Three Definite Methods to Fail on Your Weight Loss Journey

1. Rely on exercise alone to force the weight loss.

If you need to lose weight, you probably were not really into exercise much, and you really enjoyed eating. Is that a fair description? Well, while exercise has many very positive health benefits, you really cannot rely on it alone to get you to your goal weight. I talk about this in greater detail in MYST 84, but the bottom line is that weight loss happens in the kitchen. Fitness happens in the gym. You cannot out-exercise bad eating habits.

I am not saying that you shouldn’t exercise. On the contrary, I want everyone to increase their activity level, and how you choose to do that is your choice. But I am saying that if you don’t get your eating under control, and if you don’t have a reasonable calorie budget, the exercise is only going to cause frustration when you do not make the progress that you expect. You will eventually quit.

 

This is a great activity, but it alone won’t help you succeed.

2. Set a hard “due date” for success, especially if that due date is connected to a wedding, vacation, graduation or any other life event.

If you absolutely need to lose 50 pounds before your wedding, anniversary, birthday, vacation–whatever the special event–and you are closer than 52 weeks away, you are setting yourself up for a disaster. Most people cannot lose faster than 1 pound per week. It’s faster in the very beginning and much slower at the end, but overall, it’s 1 pound a week. If your event if 16 weeks away, you can realistically expect to lose 15-16 pounds. That’s it. Setting a 50 pound goal for an event that is happening sooner than 52 weeks is going to greatly increase your stress, because you simply can’t consistently lose as fast as you want. And stress will slow,  stop or reverse weight loss. I talk about anxiety and weight loss in MYST 102  and general stress and it’s effect on weight loss in MYST 138. 

If you need to lose weight for a big event, count the number of weeks, set your rate for 1 pound per week, and your goal is the number of weeks before the event. Will that be as much as you want to lose? Probably not. But it is a more achievable goal. And successfully losing that amount is better than trying for an unrealistic goal, and failing to achieve any loss at all.

3. Follow a diet. Any diet.

I don’t care what “diet” you choose, if it is not the way you intend to eat for the rest of your life, you are choosing a temporary eating plan, and any successes you experience will also be temporary. Any weight that you’ve lose will return (quickly) when you return to eating “normal” food.

This is especially true for any diet found in a book, on a magazine cover, or talked about on a television show.
Those “diets” are created and published for only one reason. It is not designed to help you lose weight, but rather to entice you to buy the magazine, book or supplement.

And if the diet in question is found in a book or magazine and the author is either a celebrity, or the guest or host of a television show, and they are talking about the diet, you will have more success simply flushing your money down the toilet.

But maybe the diet is not in a book or magazine. Are there any other clues that it is a waste of time an money? Yes, and here are the clues:

  • It requires that you buy “special weight loss foods” from a friend/relative/coworker.
  • That friend or co-worker wants to show you how you can make money by selling the product.
  • If any of these words (or anything similar) are found on the label or description of the product or plan: “Cleanse”, “Detox”, “Metabolism Jumpstart” or “Metabolism Booster”

  These will not help you succeed!

Okay, let’s make one thing clear. While I am serious about everything I said, I am confident that most or all of your have chosen a good method of weight loss. I am also confident that you will lose weight, reach your goal and stay at goal. You come back to this show each week because you are committed.

But this information is for you to share with others who may not be as experienced as you. I hope you are able to help your friends find success. (And tell them about this show!)

Photo via UnSplash by Maarten van den Heuvel (Runner), Scott Webb (Weights) and FreeStocks (Supplements)

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Music composed and performed by Jason Shaw, courtesy of Audionautix.com

Voiceover courtesy of Matt Young. Matt is a professional voiceover artist. If you have any need of voice-over

work, for your podcast, radio spot, or whatever, you can reach Matt by a variety of methods. He is on LinkedIn. On Twitter. And Google+. Follow his Facebook page to learn how to better use social media. Matt was also my guest on MYST 54. Give his story a listen!

All images are Creative Common Zero

MYST 157: Weight Loss is Wrong

First things first:

Calories In/ Calories Out (CI/CO) works and it works for everyone. It’s just that there are two problems with assuming that CI/CO is the be-all and end-all of weight loss.

  1. Measuring metabolic rate is much more complex than any calculator on the internet.
  2. There are other factors that affect weight loss and fat burning (which are very different and will be talked about later.)

What some people just don’t get is that it is all CI/CO. I don’t care if you believe that you are that special someone who has a metabolism that is half of the rest of the world. Your weight is still ruled by CI/CO (you just need much less CI, because you have such a low CO.) Or it might be that you use steroids or other enhancers in your quest for muscle-building. CI/CO is still the rule (except, in this case, your CO is so high that you need more CI.)

In both situations, CI/CO is what rules your weight loss potential. But the average online metabolism calculator will likely give you a calorie budget that is wildly inaccurate, which means you will not lose weight as you think you will. It’s the equation that is faulty, not CI/CO.

Photo via Pixabay.com by DCortexPhotography

And it is not the type of calories that you consume.

I don’t know how many calories you burn on a daily average, but let’s assume you burn 3250 calories a day. If you ate 5000 calories of meat (just meat, you pick the animal) you will gain weight. The excess 1750 calories of meat will cause a ½ pound (approximate) gain of fat.

If you ate 5000 calories of veggies and fruit, you’d gain approximately the same ½ pound of fat.

If you ate 5000 calories of table sugar (6.5 cups), you’d still gain approximately the same ½ pound of fat.

Photo via Pixabay.com by SkyAngel

I’ve never seen any proof that suggests otherwise. Yes, my religion is science. Show me the data—peer-reviewed, double-blinded, control groups, and a large population tested—and I’ll believe it. Tell me your gym coach told you so, and I’ll smile politely.

But there is another factor that clouds the issue. People here talk about CI/CO and weight gain/loss when it would be much more accurate to equate CI/CO with FAT gain/loss.

Weight changes can be fat, but more commonly—and especially with large and rapid changes—that weight is mostly water. Water retention and expulsion is different from CI/CO. When you consider water weight, that brings in many other factors—and everyone out there who thinks that they are completely uncontrolled by CI/CO might be completely controlled by those factors.

  1. Natural hormones fluctuations in bothmen and women. Hormone changes greatly influence water retention.
  2. Stress levels (which also alter the hormone levels)
  3. High (or low) sodium diets
  4. Alcohol (This affects the liver, which pulls in water to dilute and break down the alcohol.)
  5. Medications
  6. Health conditions, especially any that involve the heart, kidneys or liver
  7. Allergies, especially sensitivity to carbohydrates.

All of those factors change a person’s hydration status, which is another way of saying it changes their weight. More water within the tissues means more weight. But none of those change a person’s fat stores, which is what people really want to reduce.

Let’s talk briefly about carbs. It is not that carbs necessarily make you gain more fat stores, but they can make you gain weight. This is why some people say that when they stop eating carbs they are able to lose weight faster. Carb metabolism requires extra water in the biochemical process.

When you consume carbohydrates, your body converts them to glycogen, which is then stored in the muscles for energy. For every gram of glycogen stored, you gain approximately 2.7 grams of water (that is about ½ teaspoon). This water retention occurs because your kidneys hold on to sodium in response to carbohydrate consumption. Your body reacts to the higher sodium levels by storing more water to keep the sodium-blood concentration at a healthy level. Eat fewer carbs and your body excretes the extra water. But that is a WEIGHT loss, not a FAT loss, and that is where people are confused.

It’s relatively easy to drop a lot of weight fast. Eat mostly protein and fat which require less water to break down. This explains why those members of what I call the keto-cult experience rapid weight loss. Their body is dumping extra water that is no longer needed. That makes the scale move, but it is not necessarily fat loss. There are other methods to reduce the body’s water level. Both wrestlers and boxers will take specific actions to dump weight a couple days before the meet. They will drop 10-15 pounds in less than 2 days so that when they weigh in, they are in a lower weight class (and yet have all the muscle of the larger weight class.) Then after they weigh in, they try to rehydrate.

DO NOT DO THAT. THIS IS VERY UNSAFE. I AM NOT GOING TO GIVE YOU ANY IDEAS ON HOW TO DO THAT.

Let’s look at marathon runners. They are the exact opposite. What do marathoners do the night before the race? They gorge on pasta the night before the race. Pasta = carbs = more water retention for metabolism (and the sauce will be sodium-heavy, too), which will increase their running endurance. During the race, their body will use up all the stored water as the muscles work hard, and their skin sweats to keep them as cool as possible.

If people could change their mindset from “I’m going to lose weight” to “I’m going to lose fat” then maybe—slowly—the idea of CI/CO would be more accepted as the reality. But even if people have that way of thinking, most do not have the proper method of measuring fat content. Those scales that measure fat are grossly inaccurate, as they are dependent upon the correct hydration status. If a person is even a little dehydrated (as they are in the morning, when their body weight is the lowest) the sensors notice poor electrical conduction and determine the person has a high body fat percentage (fat is a poor electrical conductor.) If they get on the scale at night, when they are fully hydrated from eating and drinking all day, the scale will sense good electrical conduction, and therefore a lower body fat percentage. But the scale will also show a huge increase in weight (overall weight, not increased fat stores) and no one wants to see a number like that. If you really want to determine body fat, you can purchase calipers to measure fat stores (but that takes training and practice.)

 

Body Fat Caliper

Note: Image Above is found on Amazon here. The image belongs to PURENJOY, and I do not receive any compensation for sharing this link (it is not an affiliate link.)

 

So, what is the bottom line?

Stop worrying about weight. Focus on fat reduction through the proper consumption of food. I don’t care what you eat—carbs, protein or fats—but I do care about how much you eat. Experiment with your calorie budget. Pick a budget that you think will work for you, and eat it for a month. If you lost the weight you predicted, you are set. If you lost too much, or not enough, now you have evidence that your budget needs to go up or down. But that evidence only applies to you, and it is still a demonstration and CI/CO.

It is all CI/CO.

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Music composed and performed by Jason Shaw, courtesy of Audionautix.com

Voiceover courtesy of Matt Young. Matt is a professional voiceover artist. If you have any need of voice-over

work, for your podcast, radio spot, or whatever, you can reach Matt by a variety of methods. He is on LinkedIn. On Twitter. And Google+. Follow his Facebook page to learn how to better use social media. Matt was also my guest on MYST 54. Give his story a listen!

All images are Creative Commons Zero.

MYST 155: Change

Photo via Pixabay.com by https://pixabay.com/en/users/geralt-9301/geralt

Learn about “Gentle Exercise” here: MYST 153

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Music composed and performed by Jason Shaw, courtesy of Audionautix.com

Voiceover courtesy of Matt Young. Matt is a professional voiceover artist. If you have any need of voice-over

work, for your podcast, radio spot, or whatever, you can reach Matt by a variety of methods. He is on LinkedIn. On Twitter. And Google+. Follow his Facebook page to learn how to better use social media. Matt was also my guest on MYST 54. Give his story a listen!

All images are Creative Commons Zero.

MYST 151: The Secret to All Success (Scott Wilson, part 2)

In the second part of Scott Wilson’s interview, he talks about an action that, if you are unwilling to perform honestly, you have greatly reduced your chances of success. Then he tells you the secret attitude needed to overcome any obstacle, and finally, explains why golfing and hockey are a great metaphor for weight loss success.

Keep shooting, even if you miss!
Was Tiger Woods born to be a great golfer?

Photo via Pixabay.com by Skeeze (Hockey) and 12019 (Tiger Woods)

Here is a link to Scott’s first interview in MYST 20.

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Music composed and performed by Jason Shaw, courtesy of Audionautix.com

Voiceover courtesy of Matt Young. Matt is a professional voiceover artist. If you have any need of voice-over

work, for your podcast, radio spot, or whatever, you can reach Matt by a variety of methods. He is on LinkedIn. On Twitter. And Google+. Follow his Facebook page to learn how to better use social media. Matt was also my guest on MYST 54. Give his story a listen!

All images are Creative Commons Zero.

MYST 150: Are You Strong Enough (Scott Wilson, part 1)

Achieving any goal takes strength. Losing weight is no different, but physical strength is not as important as emotional strength. In today’s episode, we talk with longtime friend of Make Your Someday Today, and fellow LoseIt Moderator Scott Wilson. We first talked with Scott in MYST Episode 20, back in June 2014. Today he rejoins us to bring us up to date on his journey through life, and what he feels is the most important strength a person needs to reach life-changing goals.

The strength of Superman is not necessary to succeed.

And no, you don’t need to be Superman to succeed.

Photo via Pixabay.com by NeuPaddy.

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Music composed and performed by Jason Shaw, courtesy of Audionautix.com

Voiceover courtesy of Matt Young. Matt is a professional voiceover artist. If you have any need of voice-over

work, for your podcast, radio spot, or whatever, you can reach Matt by a variety of methods. He is on LinkedIn. On Twitter. And Google+. Follow his Facebook page to learn how to better use social media. Matt was also my guest on MYST 54. Give his story a listen!

All images are Creative Commons Zero.

MYST 149: Failure

Is it possible to be working toward success and yet failing at the same time? Not only is it possible, you might be doing it right now.

It’s all about the choices you make.

Are your choices trapping you and setting you up to fail?
Are your choices trapping you and setting you up to fail?

Photo via Pixabay by StevePB

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Music composed and performed by Jason Shaw, courtesy of Audionautix.com

Voiceover courtesy of Matt Young. Matt is a professional voiceover artist. If you have any need of voice-over

work, for your podcast, radio spot, or whatever, you can reach Matt by a variety of methods. He is on LinkedIn. On Twitter. And Google+. Follow his Facebook page to learn how to better use social media. Matt was also my guest on MYST 54. Give his story a listen!

All images are Creative Commons Zero.