Logical Weight Loss

Latest Episodes:

The Bank of Fitness - Compound Choices Jul 14, 2020

Show notes

I am again inspired by the book Chasing Cupcakes. It's one of my favorite books. It had a really good part about setting expectations and pushing one when you want to quit.

July 4th Set My Back

There was pie and a 3 lb weight gain. I was like, "WHAY?!?" but there it was. This undid about two weeks worth of focusing on weight loss. All gone in one day. It seems weight loss is so hard.

Think of Weight Loss Like a Bank

How do you save money? One dollar at a time. There is an article that explains taking a penny that doubles every day or a million dollars now. You want to take the penny. (see article) .

You don't wake up some day and go "Wow, I'm rich." You've worked at it over time, and made good choices.

In the same way one workout does not make you fit. One healthy meal does not mean you're going to drop lbs tomorrow. You are putting deposits into the bank of fitness and over time with consistent deposits, that compound over time (improving your muscles which burn more calories) eventually you will wake up and go, "Hey who is that in the mirror?"

Don't Quit on a Bad Day

I heard this from three different sources this week, so I knew I had to include it in the podcast. Don't quit on a bad day (I heard this in the book Chasing Cupcakes as well as from a friend.)

Instead of quitting on a bad day, wait until a good day when you are in a better frame of mind (and also are less likely to quit).

Focus on your next choice, and make it a good one.

First Impression of the Lumen

There is a say you can't manage what you don't track. There is a device that can now measure your metabolism by analyzing your breath. It's called the Lumen.

I just started using it this week. I love how well it is put together and packaged. It's super easy to use, and the app (both android and iOs) walks you through using the device and explaining your results.

The device is based on proven science and by breathing into the device it measures if you're burning more carbs or fat.

I love how focused they are on delivering accurate data so you can make informed choices. I'm looking forward to using it going forward to see what I can learn. see www.logicalloss.com/lumen

The Most Important Part of Weight Loss is NOT Diet or Exercise Jun 27, 2020

Show notes

I'm listening to the book Chasing Cupcakes by Elizabeth Benton and it's a really good book. If you find yourself starring at the fridge when you're not hungry, this book is for you.

WEIGH-IN

I'm proud to announce that I'm down to 227 (1 lb since my last episode).

WORDS MATTER

If you are somewhere where you can write, start a list of all the things you think you CAN'T do, and then start a list of things you CAN do. If you're like me, the CAN'T far exceeds the cans. We just love to beat ourselves up. We're good at it as we practice all the time.

Elizabeth makes a great point in her book. If words don't matter (as we often blow off our self deprecating humor) then go in and write "YOU SUCK" on the mirror before your kids get up so they see it EVERY DAY.

NOBODY would do that to their kid, but yet we say all sorts of negative things to ourselves EVERY DAY. Elizabeth says we need to quit listening to ourselves and instead start talking to ourselves.

Over the years I've gone from thinking affirmations are "Woo-woo" to "I think these are helping" and with this example, I TOTALLY GET why affirmations work.

If you're new to Audible you can get the book FOR FREE. If you don't like it return it. If you like it but don't want a subscription, cancel and keep the book. MORE INFORMATION

I'm a big fan of the ThinkUp App (for both iOs and Android)

WHY THOUGHTS ARE SO IMPORTANT

Thoughts Drive Choices

Choices repeated turn into Habits

Your habits create Results

Your results inform your beliefs

Your beliefs generate more of the thoughts that drive choices, that drive habits, that drive results that drive beliefs.

Thought: "I have no will power."

Choice: You eat when you're not hungry

Habit: Eating at all hours of the day (hungry or not)

Result: Weight gain, self-loathing. That loathing leads to more negative thoughts.

QUIT LISTENING TO YOURSELF AND START TALKING TO YOURSELF

When you start to recognize those negative thoughts, talk back to them, and you will slowly change those negative thoughts.

I'm a big fan of the ThinkUp App (for both iOs and Android)

Logical Losers Get 25 Weight Loss Affirmations

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It's only $5 a month and keeps the show going.

See www.logicallosers.com

Persistence and Determination with Weight Loss Jun 21, 2020

Show notes

Today I talk about coming back from a "Health Hissy Fit."

It sure looks like I know what my winning combination is, and yet here I am two weeks later and I'm at the weight I was two weeks ago.

I did gain some weight, and so I lost some weight to get back to where I started.

Hissy Fits are a bad idea. I don't recommend.

PERSISTENCE

I found some great quotes about persistence:

"Success is stumbling from failure to failure with no loss of enthusiasm."

― Winston S. Churchill

"Do not fear failure but rather fear not trying."

― Roy T. Bennett, The Light in the Heart

"The three great essentials to achieve anything worthwhile are, first, hard work; second, stick-to-itiveness; third, common sense."

― Thomas A. Edison

"Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan Press On! has solved and always will solve the problems of the human race."

― Calvin Coolidge

NEW WALKING APP

If you love stats then you will love Walkmeter (they also have apps for bike riding and running). see https://abvio.com/

I love that I can have what appears to be a speedometer which makes it easy to see if my heart rate is where I want it to be (I realize I could just start the heart rate app). The app is $10/year. I love stats.

BECOME A LOGICAL LOSER

$5/month to join a safe place to talk about your weight loss struggles and hold yourself accountable. see

www.logicallosers.com

Chasing Cupcakes is a new book I'm going to be listening to at Audible. Check it out at http://logicalloss.com/freebook

Kevin Hart The Decision Reviewed Jun 02, 2020

Show notes

Today I talk about two books. One I loved, and one I want to take back. I also went back to some apps I use to use, and I forgot how much I like them.

Streaks App

Happy Scale

In a weird "double negative" kind of goal I set one negative goal of "Don't Eat Bad Food" and when I start the day it's checked. Hence, I have to purposely choose to eat bad food.

I like Happy Scale (ios only) as it breaks your overall goal into segments and then shows your progress on each segment.

Weigh In

228. I'm at the same weight as I was on the last episode.

Kevin Hart The Decision

I first got the book, The Fitness Mindset and while it talks about muscles, fat burning, exercise, supplements, it doesn't seem to talk about the fitness mindset. I've got about an hour left and this guy has talked about everything but the thing I bought the book for.

Then I found Kevin Hart's book The Decision. It's what would happen if Tony Robbins, the Secret, and Kevin Hart had a baby. It's inspirational, uplifting and funny.

You feel like Kevin is sitting across the table from you giving you a pep talk. For me, it helped this week. There were times when I wanted a Wendy's Frosty or Dairy Queen, and I "cowboy duped" and just hunkered down and got focused.

I like his appendix which each chapter is a pep talk for specific sections.

If you are new to Audible you can get the book for free by clicking here.

Become a Logical Loser

Get additional support and keep the conversation going by joining out support the group the Logical Losers where we have a safe place to bond together and lose weight.

www.logicallosers.com

Can Squeezing a Hockey Puck Make Me Sweat? Activ5 Review May 24, 2020

Show notes

I purchased an Activ5 and was somewhat skeptical that this would make me sweat. It turns out that this is not as easy at looks. After a few exercises, my arms were shaking.

I love that this is so portable, and the app is fun. You are a spaceship that is trying to fly straight to hit targets. Depending on how hard you squeeze dictates how high the spaceship flies.

It lets you know how hard you were pressing and keeps all sorts of stats. It lets you know if you've improved (or not ) since the last time you did this exercise. With this in mind, you can see your progress. It notifies you of any streaks you're on (I'm on a 2 day streak - woo hoo!)

Also in the "stats" is it tied into my Apple health data and which then tied into MyFitnesspal. In English, when I exercise using this the calories I burn automatically show in MyFitness pal.

You could easily do this during commercial breaks watching TV. I could see your kids LOVING this.

The only part that I was like, "Hey, um, that's Yoga" was when they have you get into a Yoga pose (nothing too crazy) and then integrate the Activ5 into the pose. Using the Activ5 takes isometrics to a higher level, and the tracking in the app keeps you motivated.

Check it out at www.logicalloss.com/activ5

Does Your Kitchen Make Sense?

I've made a conscious effort to cook more. Due to the pandemic, we are all home more, but I want to get out of the habit of eating the same things over and over. I started using Plan To Eat which is a great app that allows you to manage recipes, plan your meals and create a shopping list.

see www.logicalloss.com/plantoeat

Looking at my kitchen and doing some Googling I noticed my dishes were nowhere near the dishwasher. I live in a small apartment, so it wasn't like I had to take a bus to put the dishes away, but none the less it could be easier.

Are you using the top of your cabinets? You could store cooking sheets up there and light gadgets like slow cookers, etc.

For me, I'm going to try to clear the counter space next to the stove to be used as a food preparation area. It makes sense to prep the food where it's going to be cooked.

see https://www.thekitchn.com/5-things-we-can-learn-about-kitchen-zones-from-this-diagram-kitchen-design-lessons-216828

By keeping things organized and efficient, you are less likely to think of cooking as a "hassle."

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First Impressions of DDP Yoga May 19, 2020

Show notes

Weigh In

I weighed in at 226.6 on May 11th. Today I'm weighing in a 228.6 which is somewhat frustrating. Typically I have some really good days and other days where I go over 2000 calories. So I've been inching my way back up, and that's why I decided to try something new.

How Did Adelle Lose Weight

According to her trainer, "She has been doing three things:

Eating a balanced and inclusive diet.

Going outside your comfort zone with a regular exercise routine.

Getting restful sleep to allow your body and mind to recover.

Ultimately, he said, you need to be patient.

Dynamic Resistance and Yoga

So I've heard about Yoga, and if you take the mediation part out I just wanted the exercise. I found that in an online program from an ex-professional wrestler call DDP Yoga. The guy's name is Diamond Dallas Paige and he suffered an injury in his back and used Yoga to get back in shape. While he is very much a "dude" this can be used by anyone.

In simple terms, it's like flexing all of your muscles as you move from one position to another. Dynamic resistance increases your heart rate and gets you into your Fat Burning zone. It converts slow-moving, easy activity into fat-blasting muscle toning that quickly builds a sexy, slender, strong body.

Without Lifting a Weight My Heart Rate Was Over 100

I was amazed at doing what appeared to be stretching my heart was going up and up and up. Here is an example if you're sitting in a chair try to push your knees out as you try to pull them in. Another option is to use your arms. Try to move your knees outward as you push on the outside of your knee and push inward. It's your legs vs your arms.

What I liked about this Program after Three Days

You can start at any level. They even had some workouts where you are in your bed. Then you migrate to a chair, then eventually standing.

DDP Yoga also offers many modifications to the poses. This is especially helpful for me. According to Men's Journal, men are more likely to get injured doing Yoga as we don't listen to our bodies.

They summarized it is " For a relatively small investment of time and money, DDP Yoga offers a safe and sensible way to tone up and get the flexibility training you likely need. But don't rely on it as a stand-alone cardio – or weight training – routine."

Why Am I Trying Yoga?

I have some nice gym equipment, and as Oprah said, "We can always find an excuse," but in some cases have to wear special pants (for my bike to save my butt), or what can seem like a harsh reality to get on a treadmill right out of bed, right now it's me in a pair of shorts in my living room. My Yoga Matt shows up this week (so I didn't wait for it to show up).

I've always thought Yoga was too "woo woo" for me, but as I get older, being able to stretch and maintain flexibility is going to become more important. I don't want to end up like to many older people who are hunched over. I realize sometimes there is a condition that causes that, but for now after three workouts over a week, I like it.

Become a Logical Loser

A safe place to support each other as we focus on weight loss.

Check it out at www.logicallosers.com

Mentioned In This Episode

The Video That Sucked Me In

https://youtu.be/iz9nsEjSS1o

Adele's Weight Loss

Heart Rate Monitor

Grief and Weight Loss and Weight Gain May 12, 2020

Show notes

Today in the middle of a pandemic, I know many of us are losing people and not being able to grieve properly.

My Weigh In

I'm up to 226.6 after getting up to 229.9 (almost 230 which would've been a new record). The last time I did an episode I was 225.3

Today I'm back on the back, back on doing the right things.

Dealing With Grief

Face your feelings

Express your feelings in a tangible or creative way

Try to maintain your hobbies and interests.

Don't let anyone tell you how to feel, and don't tell yourself how to feel either.

Plan ahead for grief "triggers." This is all me...

Anniversaries, holidays, and milestones can reawaken memories and feelings. Be prepared for an emotional wallop, and know that it's completely normal. If you're sharing a holiday or lifecycle event with other relatives, talk to them ahead of time about their expectations and agree on strategies to honor the person you loved.

Look after your physical health.

Full Article

Become a Logical Loser

see www.logicallosers.com

Are you Missing Your Zing? Apr 21, 2020

Show notes

Weigh In

Today on 4/8 I weight 225.3

Today 4/20 226.6

Why Don't I Feel Happy When I Step on the Scale?

I'm up a bit since the last episode. I say back and took a long look, and I notice I'm missing that

ZAH!

ZING!

WOWEE!

When the scale goes down.

We need that! It's that feeling that makes us, inspires us, to do all the right things over again.

When I look a long look it is that WOW! when you step on the scale and your brain going "IT'S WORKING!!!" that really motivate us to keep doing what is working.

What does my brain say? Well, you'll have to listen.

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You got this. Think about your next meal. Make it a good one.

How Did Jimmy Kimmel Lose Weight? Apr 08, 2020

Show notes

Weigh In

On March 31st, I weight 225.8

Today on 4/8 I weight 225.3

How Did Jimmy Kimmel Lose Weight?

According to an article in Men's Journal

He had gone years without weighing himself and when he finally did, he had come a long way from the skinny days as a teenager.

He says, "I decided I was going to have two protein shakes and a very small dinner every day. I did that for eight weeks, then I switched to a strict 2,000-calorie-a-day diet. I lost 25 pounds that way. Then, for a while, I'd eat a piece of salmon daily for lunch. Now the idea of eating salmon is revolting to me.

My new thing — something I've been doing for a couple of years now, actually — is starving myself two days a week. People call it the 5:2 diet, but I've been doing it since before it had a name. On Monday and Thursday, I eat fewer than 500 calories a day, then I eat like a pig for the other five days. You "surprise" the body, keep it guessing.

The 5:2 Diet

According to the Daily Burn, the 5:2 Diet was invented by Michael Mosley (author of the Fast Diet and The 8-week Blood Sugar Diet). and Mimi Spencer.

The idea is when you're eating far fewer calories than normal, your metabolic rate actually speeds up and your body also gets on with essential repairs. It's a bit like doing a spring cleaning," says Mosley. "Instead of having to spend time and energy digesting your food, your body works on repairing itself instead," he adds. Not to mention, you're cutting a total of 3,000 calories per week, which is significant enough to help people slim down.

Mosely recommends following a Mediterranean-style diet containing fruits, vegetables, oily fish (like salmon), nuts, olive oil, yogurt, cheese, and even the occasional glass of wine.

What about Starvation mode? According to Mosely, your body only goes into starvation mode if you've deprived it for weeks.

Danny Elfman Masterclass

Danny Elfman has composed music for a TON of SUPER SUCCESSFUL movies, and yet he still doubts himself. He mentions in a preview of his masterclass (where he teaches composing) that he still doubts himself, and that to grow you need to fail and learn from your mistakes.

So if the scale goes the wrong way you are not a failure. You are learning. Take that experience and put it to use as it will benefit you. You can't be afraid to try. Check out his masterclass

Danny Elfman Teaches Music for Film

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Losing Weight While You're Losing Your Mind Mar 31, 2020

Show notes

We are ALL coping with a situation that we don't have a ton of control over (besides staying home, practicing social distancing, and washing your hands).

My Weigh In

I'm up 4 lbs. On March 12th I was 221.8 and today I'm at 225.8. I'm up four pounds. The weird part is I'm not sure why. There are some factors:

My fridge is packed now where I use to have it empty and eat more fresh fruit.
I bought "snacks" like pudding and yogurt which I have a very hard time eating "just one."
I've not been getting as much sleep

So Now What?

I need to get a better understanding of why I do what I do, and why I think what I think. I'm going to dip my toe into meditation (which I've always felt is "woo-woo" and see if I can't get a better understanding as I practice "awareness."

I'm going to check out Mindfulness for Beginners

Biggest Loser Wrap Up

The finale is this week. Their last episode had a great part where they looked at where they stared and where they were now. There was one great point by a trainer. You should avoid saying:

I would be happy if I could get to (target weight)

They point out that you need to be content at whatever weight you are as getting to a target weight may make you proud, but it may not make you happy as there will always be another trial, there will be other hurdles.

What's Wrong with Me?

It's easy to fall into this line of thinking. Instead of focusing on what is wrong with you, focus on the things you are doing right. You are: