Small Changes Add Up to BIG RESULTS

Commitment is hard.

Small Changes Add Up to BIG RESULTSIt doesn’t matter what you are committing to it is hard. A spouse, best friend, job, or, in our case, a healthier lifestyle and weight loss. Sometimes you have to find tricks to help you get through it all and convince yourself that you ARE on the right road.

Like the steps of a stair case leading up, small changes add up.  Let’s look at making some small changes each week, document the change, and document the results. When we document results we are looking for weight loss, changes in attitude  changes in how you feel after eating, etc. Anything that has changed.

What small change are we going to make this week? I’m going to suggest eliminating one thing from our diet.


This is any kind of carbonated, sugary (or diet) beverage. In my case it will be Coke and Slice as those are my two mainstays for soda.

Other than just eliminating the sugar, and other components of Soda here are some tangible facts that helped encourage me on dropping Soda.

First, one pound of fat is 3500 calories. In order to lose one pound of fat a week you need to reduce your food consumption and increase your exercise so that they add up to 3500 calories. With Soda we are going to work on the reduce side of the equation.

On average one can (12 oz) of brown soda contains approximately 150 calories. Yes there are variations and you can look at your specific vice to get specific numbers.

I would drink approximately 4 sodas a day some weeks. One in the morning, one at lunch, one in the afternoon as a “pick me up” and one or more at dinner. If we ate out at restaurant that had free refills I would drink considerably more than 12 ounces. If you add that up it is approximately the same caloric intake as one of the meals in a 5-6 small meals throughout the day eating plan.

150 calories per can x 4 cans of soda = 600 calories a day

If you happened to have a 32 oz soda at a fast food restaurant for dinner with one refill this number jumps dramatically.

150 calories per can x 3 cans (breakfast, lunch, afternoon) = 450 calories

One 32 oz soda is approximately 2 cans if you count the ice. This adds up to…

1 soda (32 oz) = 300 calories (approximately 2 cans at 150 calories each)

2 sodas (original and one refill) x 300 calories = 600 calories

450 calories (from daytime cans of soda) + 600 calories (from dinner) = 1050 calories

Read that number again. 1050 calories. That’s a minimum number because some of us (myself included) would have 3 or more refills. Do you know what 1050 calories looks like?

Two Big Macs (550 cals each) is 1100 calories.

So not only are these 1050 calories completely empty of any nutrition, they don’t even have the small amount of nutrition a couple of Big Macs would give you.

I don’t say all this to scare you and me. I write this so that it will stick in your mind. There are probably more reasons that soda is bad for you other than the calories, but weight loss is ALL about calories.

Move More, Eat Less.

What will you give up this week and the following weeks? I’m giving up soda, again. Can I allow myself to have soda again in the future? I don’t know. Soda for me is almost like alcohol for an alcoholic. I cannot usually stop at just one soda. I’d rather give it up completely.

The next step is to find out what to do when you get those soda cravings or cravings for whatever it is you decided to get rid of in your life. I’m switching to just water for now with iced teas when we eat out or at home. I find that iced tea gives me enough “flavor” that I can get over the “no soda” cravings that happen right of the bat. No I won’t be adding any sugar as that defeats the purpose of giving up the sugary beverage.

Do me a favor? Comment here on this blog article, or on my facebook post or my DDP Yoga page with what you are giving up this week on your change.

Weigh in: 291.2 pounds


New Routines Are HARD!

New Routines Are HARDI realized that when I lost my first 10 pounds in December, I did it REALLY quickly.   I was doing all the right things.  Eating less, Moving more, Making good choices.  I thought I had it as a routine.

Then I fell off the wagon, now I’m back on.  I WANT to make all the right choices.  It’s so HARD.  I guess if it was easy then everyone would be healthy huh? ;)

Since I posted the Day 1 post, my eating habits haven’t changed.  My choices are bad, my exercise is non-existent.  Why?

Because I’m not making this life change a Priority.

If someone were to say, “Will, I’ll give you 4 hours to do whatever you want, but you have to clean out the garage first”  What do you think I would do?  I would clean out the garage.  I could probably get it done in a couple of hours.  Even if it took me 4 hours to clean, it would still be an even trade.

It’s all about Putting First Things First.  Why is that capitalized? Because it is something that I have learned from my daughter through her school.  My daughter attends a charter school which has as one of its foundations “THE 7 HABITS OF HIGHLY EFFECTIVE PEOPLE”.  The school is working on ingraining these habits into their students as these habits will help them live successful and productive lives.  This is Habit 3 of The 7 Habits.  And it is the one I seem to have the most problems with.

However, “the past does not equal the future” (Tony Robbins from the 80’s/90’s) so I can make any changes I want to change my life.  Tomorrow I’ll write about a change in my exercise and eating that will start probably Monday or Tuesday.  Why then and not right now?   I’m waiting for a package that is going to help me with exercise and eating.  I’ve been trying to find free stuff, but finally, after several months of research, decided on a program that would work for me (and possibly my family) to help with having fit bodies from exercise and eating changes. Until tomorrow, have a great day!

Day 1 – Getting Started

I’m back.  Today wasn’t so bad.  I think it was mainly because I was so overstuffed with food from over the weekend.  I took my waterbottle with me and drank only water until lunch time.  I had a can for lunch, one in the afternoon for a caffiene pick me up, and then one at dinner.  Yes 3 cans.  It’s still less than what I have had since January on a daily basis.

Getting StartedStarting over is rough because I alread know what I can do.  I lost 10 pounds in about 13 days..  Probably not all that healthy of a weight loss, but I did it and I can do it again.  Basic food log below folks.  Thanks for the support.

Food Log

Barbacoa, rice, beans, tortillas, asada tacos, 1 can Slice soda
1 can Dr Pepper

White rice and pork stir fry, about a cup total
1 can of slice soda
1 glass of chocolate milk (about 8 oz)




Back In The Saddle

Back In The SaddleIt’s been a while.  A really long while.  What happened?  I got discouraged, confused, frustrated, and I was hungry.  The biggest frustration was a doctor told me to stop exercising, drink this concoction (without any justification as to why) and to make my meals look like they do in this picture he showed me.  I kept asking him for an example of what this looks like in real life, but he just wasn’t able to give that to me.

So I stopped.  I indulged.  I’m not even sure how much weight I’ve put back on, but I will weigh in the morning and report back on Monday night.

One of the exercise nutritionists I have been listening to uses this quote at the end of every podcast.  She actually uses a variation on this quote, but I like the full quote.

“If you want something you’ve never had, you must be willing to do something you’ve never done.”  ― Thomas Jefferson

What am I going to do differently?

1. I’m following a specific exercise plan.  I’m going to use the DDP Yoga program.  It’s a no impact exercise program that can be done anywhere.  Over the last few months I researched this program, reading reviews, and watching videos.  I wanted to make sure it wasn’t a scam.  I’ll post more info about it after I get going into it.  I should have the program in the next 2-3 weeks.

2. Eating – within the DDP Yoga program is an eating plan.  Since I don’t have the program yet I can’t tell you what that will be.

What am I going to do until the DDP Yoga program arrives?

I’m going to do what I was doing.  Food logging, walking, doing body weight exercises. Examples are pushups, situps, etc.  As I go through the plan (from I’ll describe what I’m doing, and if I can get pictures.

So thanks for reading my post.  I’ll talk to you later.


Seeing The Light At The End Of The Tunnel

No, I’m not dead, lost or otherwise gone.  My last post was on 12/23/12.  Christmas came upon me and then I lost track of everything.  it was interesting.

I built up good habits.  I was exercising every day, watching what I ate, making sure to write everything down.  So what happened?

Light at the end of the tunnelPart of it was laziness.  It’s A LOT of work getting your weight under control.  I have to be on my guard for everything I eat.  It’s *so* easy for me to just give it up and go back to the way I ate before I started this on Dec 9, 2012.  And, as the last month has shown, I did and could go back to an eating lifestyle that isn’t good.

I became a bit depressed that I had to watch everything that I ate.  I allowed cheat meals, didn’t let other foods get me down, and other tricks, but at Christmas time that didn’t work so well.  I WANTED to eat whatever i wanted.

Friends and family helped,  Or tried to help.  I had so much advice coming my way for the two weeks of Christmas time that I became overwhelmed with it all and just gave up.  I decided at first that I would just eat a little more of what I wanted, but still work on eating well.  And then, after a few days, I just gave up.

I started feeling fat again. I felt bloated. I felt uncomfortable.  My pants started to get tighter around the waist.  I knew I was gaining weight.

I did keep weighing every day just to keep track. Yesterday (Saturday) I was 291.  I started out at 295.4.  Yes, I am below the starting weight.  But I’m not down at my 10 lbs lost weight of 285.4.

I can do this.  I know I can and I saw it.  I LOST 10 POUNDS!! I can do it again and do it well.

What can I do to prevent the discouragement from creeping in?  I’m not sure yet.  I don’t have all the answers.  I just know that I need to start over again.

Thanks all my friends and family for the pestering about when I’m going to start blogging again and losing weight again.  I’m through the “dark time” and heading back “into the light”.  I see the light at the end of the tunnel.  Thanks for the prayers.

Food Log

Just a food log today.  Not much today.  Today’s the first day I didn’t exercise.  It rained pretty much all day.  I think I made better choices today for meals.  My next goal is to start having the 4-6 small meals throughout the day.

apple and banana

Ham and Vegetable scramble (eggs, ham, bell pepper, onion, mushrooms
POM Pomegranate juice (8 oz)

Two hamburgers (3 oz) on buns with onions, tomatoes, ketchup, mustard

64 oz water throughout the day.

I Still Lost Half A Pound…?

still lost half a poundI just weighed before going into the shower.  And I lost a half a pound from yesterday.  Even after eating all I did last night.  I don’t get it.  I know that weight fluxuates.  So I shouldn’t be surprised.  But I am.  I went back up from Friday to Saturday by 2 pounds, and then lost a half a pound from Saturday to Sunday.    Well at least I’m doing something right.

Today I make better choices, plan, and head to the store for some food for this week.  I think I’m not getting enough protein before mid-afternoon.  I’ve noticed that when I don’t get enough, I want to eat a lot at night.h and i running

I’m still exercising.  Hannah and I ran yesterday afternoon.  Well run / walked.  She dances 4-5 days a week so is in much better shape than I am.  It was still fun running with her.

No food log yet as I’m just starting the day.

I Wanted To Feel Full… It Didn’t Work Out

I just wanted to feel full.

I did really well at breakfast and lunch.  But then dinner came around.  The leftover ham smelled so good.  I started out with about the equivalent of 4 slices and a cup of apple sauce, and about a cup of potato salad.  Then I couldn’t stop.  You can see below everything I ate.  I’m paying for it now.  Especially after eating the ice cream with fudge sauce.  I’m lactose intolerant.

So tomorrow I get back on the wagon again.  I’m sure this will happen a few more times, but I don’t want it to be this bad.  As a reminder, I’m aiming for 1800 calories a day and today I ate 3117 approximate.  That’s an overage of 1297 calories.  I basically ate 2 days of food in one day.  I did do week 1 day 3 of the couch to 5K program, so that’s along with my breakfast and lunch are the few positives throughout the day.

Light Brown Sugar, 3 tsp
Cuties – Pure Squeezed 100% Tangerine Juice, 8 fl. oz.

Subway – Will’s Veggie Delite, 12″ sandwich
Baked Lays Barbeque – Baked, Original, 1 oz
Minute Made – Light Lemonade, 8 oz

Cuties – Pure Squeezed 100% Tangerine Juice, 32 fl. oz.
Ham – Sliced, regular (approximately 11% fat), 2 serving 2 slices
Apple Sauce – Mott’s Natural, No Sugar Added, 1 cup
Potato Salad – Reser’s, 1 Cup
Ice creams – Vanilla, 0.75 cup
Smucker’s Microwave Toppings – Hot Fudge, 4 tbsp
Pizza Hut – Thin and Crispy Crust Veggie Lovers 12″ Medium, 3 slice

Fruits – Banana (Large – 8″ to 9″)1


Milestone 1 Reached. Thanks For The Support

One thing I’ve learned in this short 12 day journey is to set small goals.  The first one was to lose 10 pounds.  I did that today by a total of 10.4 lbs lost.  I could get depressed and sad and say I could have done it three days earlier.  But I’m not going to do that.

I’ve Lost Ten Pounds!!!010 pounds lost

I’m proud of this.  I made some major changes to do this.  I learned new ways to think and to eat.  I learned new ways to motivate myself.  I exercised 11 days in a row.  Tomorrow will be twelve.  Sunday will be thirteen.

No wait.  I think I’ll give up.  It’s too hard.  I want to eat the Chex Mix that was brought over as a Christmas Present.  I want to eat more ham with applesauce.

Yeah right. I’ve gone too far already to turn back.  After another 20 days everything will be so ingrained that I don’t think I’ll want to change back to the way I ate and lived before.  My Fitness Pal says that if I continue on the path I’m on I’ll weight 278 by mid January.  That would almost be 20 pounds.  I can handle that.

Well, that’s all for tonight.  Be well, Eat Well.  Merry Christmas! =8-)

Banana (105 calories)

Subway Veggie Delite (410 calories)

Banana (105 calories)
Apple (90 calories)

Apple sauce
Baked Potatoe
Ketchup (3 Tbsp approx.)

30 minute walk at about 3 mph


Steady Progress Makes Changes

Have you ever wondered why you can’t get some things done?  Why is the garage full of stuff?  Why don’t you save as much money as you would like? Why don’t I pray or read the Bible as much?

For me, all those require steady progress and doing a little bit every day.  Today marks 11 days of straight exercise.  Have I ever done something 11 days in a row to make my life better?  I’m not sure.  What I do know, is that now I have and that’s a Great Thing.

HackDiet_20121220To the left you’ll see a graphic of my weight loss since December 10.  The red line is the Trend.  If I was either gaining weight or not losing so much the red line would start to flatten out.  If I kept eating more than I should then the red line would start to angle up.  It’s great to see it going down right?  I sure think so.

The little diamonds are the plot points of my weight.  This makes it easy to see when the good and not so good days were.  You can see on the third and eighth point the lines are longer.  It makes it visually easier to see how the weight loss journey is going.

Now I know what you’re thinking (at least some of you).  “You’re not supposed to weigh every day, only once a week at the most.”.  That’s fine.  I’m following the reference from The Hacker’s Diet that says to weigh every day so you can know how you’re trending.  So far it’s working out as he said it would.  I see the trending and can get the encouragement that even with a couple of rough days I’m still losing weight overall.

So what’s the point of today’s post?  My little brother emailed me and basically slapped me and said “Make Changes Now!” and to not wait a week.  I was upset, but while working out I thought about what he said and made changes.  I didn’t make huge sweeping changes, but little changes every day.

“Slow and steady wins the race”steady_progress_makes_changes

I would rather be the turtle in this Journey.  I want to make slow, stead, and deliberate changes that are going to be with me for a lifetime.  Not something that will go away once I reach my goal weight. Even though only 11 days have passed, I’ve made a bunch of changes that will stay with me.  I crave vegetables every once in a while now, and I have learned to like fruit again.

Until next time, Stay Steady.

Apple and banana (143 calories)

Salad with chicken from the deli (410 calories)

two bananas (210 calories)
1 apple (80 calories)

Pizza (900 calories)
Lemonade, homemade (144 calories)

Total Calories: 1887 calories

Ugh, when I calculated how many slices of pizza I was going to eat I forgot about the fruit I ate on my drive home.  Well, let’s see what’s going to happen tomorrow.