About Fogdog's Weight Loss

STARTING OVER (AGAIN)...

Through failure we learn to succeed! This is a blog about fighting back. It's about picking yourself up off the floor, dusting yourself off, and getting right back in there. It's about holding yourself accountable, having the right mindset, and learning to live a healthy lifestyle.

Join me as I take the journey and try to stay on the path. Learn from me through my successes and failures, and help me learn from you. As one blog I am weak, but as a community we are very strong. Let's Succeed Together!

Monday, December 1, 2014

Back to "Normal"

Wow!  Has it really been a full month since my last post?  It’s amazing how time flies when life gets crazy on you. Actually to say my November was crazy is probably an understatement.  But here I am having survived and actually feeling pretty good about it.  To be honest, I hadn’t planned on not blogging in November, but there are only so many hours in the day and when push came to shove other things took priority.  So here’s just a brief recap of my November:
My first week in November was fairly straightforward except my mother-in-law came to visit.  My father-in-law was away in Nevada for work and so she decided to come stay with us for a little while.  I like my in-laws; they are decent hard working people.  I was working a lot of hours at work getting ready for a project so it was nice that my wife had someone to spend some time with.  I didn’t have any time to blog at lunch time, and we spent the evenings playing games with the kids so blogging wasn’t really in the cards.
The next two weeks were like a blur.  The big project I’ve been preparing for finally started the implementation phase.  That meant visitors from corporate onsite for 2 straight weeks.  As the project leader I had to bring them out to lunch and I spent those 2 weeks in a conference room with free coffee and sodas (so much for my water intake).  I knew what was coming going in, so my goal for the month was to contain the damage.  I can’t remember the last time I worked so many hours.  As a supervisor, my job is to deal with daily issues and I have a lot of paperwork.  When you act as a project leader, those supervisor responsibilities don’t go away.  I would come in an hour early every day and stay 2 hours late every night to do my “day” job.  By the end of each week I would be so far behind I had to come in on Saturdays just to catch up.  To make matters worse, I had to spend Sundays raking leaves and getting my yard ready for winter.
After 2 solid weeks, my project finally was finished, but I’ve been exhausted.  I spent the early part of last week getting myself caught up before going to NJ for Thanksgiving.  It was nice to have some time off and get a little rest. 
If I had to give myself a grade for November it would be a “C”.  In terms of diet and exercise I did not do very well, but I would give myself high marks for maintaining a strong mental state under all the stress.  My mindset is so much better these days.  In the beginning of the month I did my best to hang on and then when I struggled I didn’t beat myself up over it.  I didn’t get all depressed just because I wasn’t sticking to my plan because I’m not perfect and I knew the month was going to be difficult.  That’s probably been the biggest change I’ve noticed in me; I am able to accept that I can’t be perfect all the time.  I made it through the month and now I’m ready to pick back up where I left off.
This journey I’m on is not going to be easy.  There will be other months like this last one; months where I don’t know how I’m going to get through.  It’s OK though, I’m not perfect and I’m not going to give up.  With the proper mindset I know I can accomplish my goals.  I told my wife that for the first time in a while, I actually feel like I’m heading in the right direction.
So here I am now in December.  I hopped on the scale this morning to see that I gained a little weight over the last month so I’m setting my goal for the month to lose 20 pounds.  My stretch goal is to get to under 300 before I leave for New Orleans on the 27th.  Today I went to work with water and healthy food in hand and I picked up right where I left off.  It was a nice feeling today; feeling like everything was back to normal.  Wish me luck and Stay Strong!

[Photo: Flickr / Tobin]

Saturday, November 1, 2014

Weight Loss Priorities

Very often you read posts from other bloggers talking about making losing weight a priority, but it’s a little rarer to find a post that talks about prioritizing within weight loss.  You can’t put all your focus on  everything at once, and if you try you just end up frustrated with failure.  Below are the priorities I established for myself to help lose weight and be healthy.  The #1 priority might surprise you a little…

Priority #5 – Exercise

Daily exercise is important with a healthy lifestyle, whether it’s structured or not.  People didn’t always have gym memberships or elliptical machines at home.  They stayed fit by moving around and working hard.  It’s interesting how things are starting to come full circle, you are beginning to see a lot of structured workouts designed around being unstructured.  Pull a sled, flip a tractor trailer tire, pick up a heavy sack and carry it around.  Not much different from the days of old right?  Regardless of the method, you have to move around, you have to work your muscles, and you have to get that heart rate up once in a while if you ever have any hope to drop the weight.

Priority #4 – Water

You can find tons of conflicting information about how much water to drink, but one thing you don’t find is people telling you water is not important.  There is no dispute that water is an important part of weight loss.  It keeps you hydrated, flushes out the bad stuff, and even helps you to feel full.  Decide for yourself what the right amount is but make sure “plenty of water” is one of your priorities.

Priority #3 – Healthy Eating

You can exercise hard an hour a day but it won’t really do you much good if you eat cheeseburgers and pizza the other 23 hours.  That’s why healthy eating is at #3 priority.  There are a zillion diets out there; a vast majority of them are healthy with a few rare exceptions.  I’m not going to try to convince anyone about what the right diet is because it depends on the person.  However, I can promise you the road to successful long term weight loss includes a healthy eating plan.

Priority #2 – Proper Mindset

I bet you thought this would be #1 priority?  Nope, it’s #2.  You can eat healthy, get plenty of water, and exercise regularly and still not be successful in the long term.  Proper mindset is what keeps you on your path.  Proper mindset is what allows you to keep your promises to follow the other priorities.  Yes, you can lose weight without proper mindset, but the success will be short lived and you will eventually find yourself in a worse situation than you were before.  Without priority #2, it becomes very difficult to maintain priorities #3, #4, and #5.

Priority #1 – SLEEP!

This might surprise you, but sleep is my #1 priority.  If you do not get good quality sleep, you will be too tired to exercise (#5).  If you do not get good quality sleep your body does not function properly and your metabolism is affected as well (#4 and #3).  Finally, if you do not get good quality sleep then it becomes impossible to maintain a proper mindset (#2).  If you do not get good quality sleep then you can forget about any of the other priorities; sleep trumps then all!


Priority Flip-Flop

Most people focus most of their energy on #3, #4 and #5 and give little attention to #1 and #2.  In fact many people believe that by fixing #3, #4, and #5 they will see improvement in #1 and #2.  Maybe that’s why most people (myself included) fail.  Maybe we need to put less energy into healthy consumption and exercise and more energy into quality sleep and proper mindset.  Am I suggesting #3, #4, and #5 be ignored?  No, that’s not what I’m saying; they are still important in any healthy lifestyle.  My point is that maybe our weight loss priorities are upside down.  Maybe by putting more effort into sleep and mindset you wouldn’t need so much effort in the others and they would actually become easier. 

What do you think; what are your weight loss priorities? 


[Photo: Flickr / R/DV/RS]