Thursday, January 31, 2013

Guest Post - Doctor Who



This week I'd like to welcome Doctor Who as my Guest.  Doc has been following my blog for a little while and had left some encouraging comments about his progress so far, so I thought I'd invite him over to chat a little.  Please welcome Doctor Who...




You're known as Doctor Who when you visit my blog.  Would you care to share your real name and age?
 
Hi guys, my name is Adam, I am 31 and I live in England, UK.

Your goal is to lose 85 lbs and when you started this program, you were at 224 lbs.   How long have you been overweight?
 
I have been overweight since childhood. Many people have a a `trigger` or main reason due to their being overweight, mine was a prolonged period of bullying, something I found hard to deal with as a child.. Unfortunately I turned to comfort foods to help me deal with the continued negative emotions I felt.   To compound my weight gain, I wasn`t very active.. I felt relaxed watching television and playing computer games.. This became an escape for me and unfortunately lead to my continued weight gain.
 
You said you're currently eating about 1300 calories per day.  Describe a typical days menu now.
 Normally I start with some muesli with skimmed milk in the morning, as well as a protein shake. If I feel hungry mid morning, I will grab an apple. Lunch time normally consists of a salad sandwich on wholemeal bread. If I'm hungry during the afternoon I will grab another apple (I love apples!!) or banana. Tea normally consists of salad or a few potatoes with fish, chicken/ turkey breast or lean beef. As I desert I normally have a piece of fruit or low calorie yoghurt. I am trying to break out of the habit of eating after 6pm, this is quite challenging for me as my daily routine with work makes it hard to eat at the same times of the day.. However, I am managing to structure my meal times more now.
 
Why do you feel your prior diets failed and what are you doing differently so far this time?
 I think its easier to answer this by saying why this time is different. All the other times I could only think of one excuse to loose weight..  This time there are so many reasons, primarily due to my being unhappy about my weight and I feel that I'm getting to the point in my life that if I don`t make the change now I never will. Somehow, this time really does seem different. I have so much motivation, spurned on by Tony`s transformation.. Tony has shown me, through his videos and blog, that if you have the passion, commitment and drive.. then you really can turn your life and your health around!! 
 
What is the most difficult thing for you to give up or stay away from?
 The most difficult things isn`t chocolate, which is strange as I've always been a `chocoholic`!. I have had cravings for carbonated drinks but I have managed to stay away from these thankfully. I am so glad this time I have found the drive and motivation in my head to say NO!! I have even bought friends chocolate and managed to avoid eating any myself!!
 What is your main motivation this time?
 My main motivation is my age, and the worry that I haven`t got long left to make the changes I want in my life. Also, I am so tired of deleting facebook photos posted by my friends as I wasn`t happy with how I looked.
 
Have you told anyone close to you about your diet goals or have you kept them to yourself?
 I have my parents as well as a few friends,  who also joined me at the gym when I started a few weeks ago. I tend to go to the gym on my own now though as I have built my confidence and I feel I can focus more.
 How is keeping a daily food journal helping you?
 I`m not actually keeping a food journal, for me, I found it hard to keep on top of it, however, I tot up my calorie intake throughout the day so I keep on track with my target. I do keep a weekly weight loss chart where I record my weight loss and inches lost around my waist and neck. I find this a great motivational tool!!
 
A lot of people want to start a diet program, but don't know where or how to start.  For someone who is sitting at home reading this, what is your best advice to them on how to get up off the sofa and begin?
My advice is start where I did, get the photo of you, you dislike the most and set it as your wallpaper on your laptop/pc.  I use mine most days, so when I switch it on I know what I'm doing and why. Also, have a clean sweep, any unhealthy foods in your cupboard then throw away, do a healthy food shop and add a few nice and healthy treats. Also, tell a friend/family member you trust and see if they can help you maintain the weight loss.. I also find Tony`s blog fantastic, with a great source of information and a great forum to be able to chat to other people who are experiencing the same challenges.
 
Any other tips or suggestions you'd like to share?
I find the laptop tip the most effective tool, every time I log on to my laptop I get a reminder of what I'm going and why I'm doing it. Be aware of your food intake and be aware not to under eat as well as overeat, like Tony has mentioned.. If you`ve not eaten properly then you run the risk of losing muscle. A high protein diet helps to maintain and rebuild muscle.
 
 
 
I'd like to thank Adam for stopping by and sharing his story with us.  I think he's headed on the right track and it's great to hear about someone who is making good strides on his nutritional journey.  If you have any questions for Adam, please leave them in the comments section below.
 
Again, big thanks to Adam for coming by!  Keep us posted on your progress.
 
 
 
 
 
 
 
 

Monday, January 28, 2013

Week 4 Progress

Hey everyone - how are you doing?  Wow - it's almost the end of the month already.   I've been spending a little extra time in the gym this month myself, working on my cardio.  I've been running a couple of miles on the treadmill and riding the stationary bikes as well. It feels great!


  • Are you on track with what you wanted to accomplish for the month so far? 
  • How is your exercise program coming along? 
  • What changes have you made to your diet? 
  • Are you remembering that breakfast is the most important meal of the day and NOT to skip it?
What goals are you setting for February? Now is the time to sit and review what you did this month and tweak your plans a little for February.  Remember, eat well balanced meals by getting in protein, complex carbs, fresh fruits and veggies. 

Have you cut down on your soda consumption?  What are you substituting it with?  I'm just curious and so are the others.  We all want to hear what is working for you!

This week I'm planning on having a guest blogger, so stay tuned.

Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.

Thursday, January 24, 2013

Weighing Food

Do you weigh your food?  You might want to think about it.


Food scales are relatively small and don't take up a lot of room in the kitchen.  In fact, I keep mine on the counter with a measuring cup and a set of measuring spoons and I use all of them several times a day.

I found that I used to really underestimate what a serving size was and so, I was eating way more than I should have.  Using a scale keeps me on track and honest about how much I'm really eating. 

Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.

Monday, January 21, 2013

Week 3 Progress

Well, we've just completed Week 3 - how is everyone doing?

Here's a reminder of what I looked like when I started my diet....



And where I was after a year.....


Now, on January 21, 2013, I've maintained my new weight for 2 years - WOW - sometimes I even surprise myself.  Reaching my new weight taught me a lot of things about myself - first of all, that I had a lot more will power than I ever imagined.  Second, when the going got tough and I had a week where I didn't lose any weight, I evaluated the reasons why, and I kept focused.  Third, I've continued my quest to improve and revise how I eat and how I exercise.

I was asked if I have stretch marks - yes, I have some on my stomach and I don't think those will ever go away.  Do I still have man boobs?  No, but that took a lot of work and different exercises to get rid of.  Am I happy with my stomach yet?  Well, I'm still working on that.  My lower stomach area has been the hardest for me to refine, but I keep working at it.  I also don't obsess over it.

So, are you working in some exercise every day if possible?  I heard back from Lori and Matthew who both said they enjoy listening to music while working out and I admit, I do that as well.  Nanette wrote in and said she's really enjoying her morning swims.  See, you just have to find something to do that you enjoy and try to make time to do it each day.  Not only does it benefit your body, but it benefits your  mind as well.  Attempt to make that your "Me time" and relax, enjoy what you are doing for yourself and concentrate on the positive benefits that are going to result.

Matt also shared a great analogy this week:  So I motivate myself like this and also think of my body as a machine. Good stuff goes in and the car runs smoothly but if bad stuff goes in the car will not function properly.  That's a really great way to think about what you're eating!    Doctor Who shared these tips:  I have picked the photo of me I dislike the most, which shows my weight gain, and I've made it my screen saver on my laptop.  Also, I have started a weight loss diary, so I weigh myself the same point every week (I learned its better this way, instead of doing it every day as any change is more obvious than day to day weight loss or gain) and I also measure inches around my waist, so this helps me to achieve weekly targets.    Thanks for sharing those motivational ideas!  Anyone else have something that is working for them?

I want to thank everyone who is stopping by and leaving comments and suggestions.  Remember, this is the place for you to come and talk about what you're doing, not doing, what you're accomplishing and finding out about yourself.  This is a no-judgment zone.  Take that first step and share your story and then start down the road to a new you and your healthy living for life!

On to Week 4 - Let's go!
Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.



Thursday, January 17, 2013

Working in Some Exercise


Try to get in some form of exercise everyday.  Walk, run, weights, punching bag, jumping rope, biking, hiking, you name it.  Vary it up and keep it interesting.  The worst thing you can do is to get bored, because once you're bored, it's no fun anymore.  And you want it to be fun.



My mom has an interesting trick that she uses.  At night when she's watching television, she'll get up and exercise during every commercial during an hour long show.   She does lunges, leg squats, and deep knee bends.  She has light 3 and  5 lb. weights that she does arm curls and various other arm exercises with.  She also likes to do crunches and stretching exercises.  You can actually fit in a pretty good work out during all those commercials.



So, what do you do to make your exercise routine more fun and enjoyable?  Share your tips below. See you  on Monday for your updates!

Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.

Monday, January 14, 2013

Week 2 Diet Progress


Ok, 2 weeks of the program are completed - how is everyone doing?

I'd like to give a special shout out to two people who have wrote in with some really positive results so far:

  • Nanette
  • Ellie
Way to go ladies!  If anyone else is starting to see results, please leave me a note in the comment section of this week's post below and let me know.  It's encouraging to everyone when we hear about your positive results.

For those of you who have stuck with your program and/or stepped up your exercise routine - good job!  Many people have written to me and said that so far they've cut out junk food and soda, have started drinking more water, are taking longer walks or working out more with weights.  No matter what you do - just do it!

Keep your focus.  Remember YOU are worth the effort.  You can do it.  Believe in yourself.


One last thing, anyone is free to join in at any time during the year.  You didn't have to sign up on day one.  Jump on our bandwagon at any time during the year.  On to week 3!

As always, be sure to consult your doctor before beginning any diet or exercise program.  Get a professionals advice on what is the best course of action for you.  Don't attempt anything that may cause injury.  I want to remind everyone that I am NOT a licensed nutritionist so I cannot tell you what to do.  I am only sharing my knowledge with others and sharing my journey.  Consult your doctor for his advice.  

Sunday, January 13, 2013

I'm on Tony's Team

Keep your goal before your eyes by wearing an "I'm on Tony's Team" tee shirt.



How about a nice hat?




Need a bag to carry your exercise clothes in?



How about a coffee cup.....


 or stay hydrated with a water bottle....

Don't forget a Tony's Team apron for when you're in the kitchen, cooking those new and nutritious meals...


Buy any of these products at our Zazzle store located here.   Just click on the link and select the folder that says "Tony's Tips."

Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.

Friday, January 11, 2013

Quitting is Not an Option


How is your 2nd week coming along so far?  What changes and adjustments have you made?  Is it getting easier for you to stick to your new Healthy living for life program or are you staring at your plate and wondering why, oh why, did I start this?

Sit back and think about the reasons you started to diet or exercise.  What changes do you want to make?  Who do you want to make these changes for?  Yourself?  Your spouse?  Your children?   What's your goal?

Start believing in yourself - you have value and you deserve to be the best you can be.  Really think about it - do you want to change?  Do you want more for yourself?  Are you ready to work?  Can you make the changes you need to make?

Do not quit - do not feel sorry for yourself.  Quitting is not an option.  Quitting is the easy way out.   Make today the 1st day on your journey to a better you!

Leave some comments below and tell us what you're doing to keep yourself motivated.
Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.

Monday, January 7, 2013

Week 1 Diet Progress


Week ONE of the 2013 Diet Progress Program overwhelmed me with the fantastic response!  I want to thank everyone who signed in with diet goals and a huge round of applause to several who have already lost some weight in their first week.  Way to go!!

And if you didn't lose any weight yet, don't despair - the first weeks are often a combination of trial and error to find what's working for you.   What works for one person may not necessarily work for the next.  Some people need to eat more of one food, or less of a food,  maybe someone else needs to concentrate on exercises like walking, running or weights.  And if you fell off your diet new healthy eating for life, don't beat yourself up over it.  We all do it from time to time.  Just tell yourself that you'll start again the next meal, or the next day.

Some people say dieting is hard - yes, sometimes it is hard.  But the hard is what makes your successes so much sweeter.  Savor that feeling when you step on the scale and see that the needle went down a little.  And if it didn't, evaluate why it didn't and be honest with yourself.  Did you have a caloric deficit for the week?  Did you try to get some exercise in?  Did you over indulge on something?  Get off the scale, say this is a new week, and start again.  Remember, a 1-2 lb loss per week is a good goal to shoot for.

Many diets fail because people think, "I need to lose 30 lbs or 50 lbs or 100 lbs" and that may feel overwhelming.   Try thinking of it in a different way and maybe say "I want to lose 5 lbs this month."  I lost my 80 lbs in less than a year, but I did it slowly, gradually and I spent some time researching what I was eating.  I was actually surprised at how little I knew about what I was putting in my mouth every day.  Once I had a better understanding of food and calories and fats, it was easier to figure out what to eat each day.

If you lost some weight the first week, please comment below on what your approach was.  What did you change or do differently?

Good luck everyone on week 2!


One last thing, anyone is free to join in at any time during the year.  You didn't have to sign up on day one.  Jump on our bandwagon at any time during the year.

As always, be sure to consult your doctor before beginning any diet or exercise program.  Get a professionals advice on what is the best course of action for you.  Don't attempt anything that may cause injury.  I want to remind everyone that I am NOT a licensed nutritionist so I cannot tell you what to do.  I am only sharing my knowledge with others and sharing my journey.  Consult your doctor for his advice.  







Thursday, January 3, 2013

2013 Diet Program - Motivation


I'd like to welcome and thank everyone who has stopped by and signed up for the 2013 Diet Progress Program.  Don't worry if you've arrived late - you can join at any time during the year.

The upcoming Monthly Diet Progress pages will be a place for everyone to come by and keep track of their diet and exercise progress for the year.  Got a tip that might be helpful for someone else?  Post it.  Have a story to share?  Share it.  Have a question?  Ask it.  Please feel free to offer encouragement to others on the page.

I've noticed a recurring theme - lack of motivation or how to keep your motivation.  Everyone has their own reason for losing weight or getting fit.  Some days are going to be harder than others.  Those are the days when you need to reach down inside and find something to get you through.  My motivation was this:  You have to find a very strong reason to want to lose weight and be able to think about that reason every time you want to give in and eat unhealthy food. I could never stick to a diet because i didn't have a strong reason to lose the weight.  The only reason i was finally successful was because i found myself to be very unhappy being overweight and i wanted a girlfriend and a family in the future. This excerpt was taken from my post here..

So, what's YOUR motivation?

Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.

Tuesday, January 1, 2013

Welcome to 2013


Welcome to the new year and new beginnings!

Go to this page to sign up and weigh in.  It's free!  Share your weight loss goals and what your diet and exercise plans are for the year.  The purpose of this program is for people to help and encourage each other to get fit.  Come back on the first of each month and let me know how you're doing on the monthly page.  Share what's working for you and what isn't.  Chances are, somebody else is going through the exact same thing and may have some helpful advice.

I don't care if ONE person or 100 people sign up, I am here to encourage everyone to take control of their lives and their diet.  Want to lose 10 pounds?  25 pounds?  80 pounds?  Do you want to walk around the block, jog a mile, or 5 miles?   Is successfully doing 10 push ups your goal?  Want to do sit ups, ride a bike, hike a trail?  You will make my day when you come back and tell me you reached any of your goals. Just imagine how happy you will be for yourself if you reach your goals?  Don't wait any longer.  Don't put it off another day.  Make the commitment to yourself to get in shape.

One last thing, everyone is free to join in at any time during the year.  You don't have to sign up on day one.  Jump on our bandwagon at any time during the year.

As always, be sure to consult your doctor before beginning any diet or exercise program.  Get a professionals advice on what is the best course of action for you.  Don't attempt anything that may cause injury.

Are you ready?  Let's make 2013 the year to get fit!

Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what  to do.  Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

Tony's blog is a journal of his experiences and what has worked for him.   He lists general guidelines and suggestions only.  He is NOT a professional.