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Slow and Steady
Remember the fable about the tortoise and the hare? The hare got off to a zippy pace and seemed sure to win. But he didn't, did he? The tortoise, while naturally much slower than the hare, kept moving steadily towards the finish line and was able to cross first.

What's the take-home message of this fable? Slow and steady wins the race. To reach your weight-loss goals, you need to switch from the hare's to the tortoise's mindset. In other words, you must break the "all or nothing" mentality.

Do you start diets with super superhuman resolve — determined to eschew temptation and work out seven days a week — only to fall off the wagon and give up hope?

This kind of approach to anything — especially to your health — can be very appealing, even motivational. Hey, I'm telling you right now it's the most dangerous way to set out. Human beings are imperfect. When you do skip a workout or give in to temptation (something we all do), you're more likely to throw in the towel.

So, start thinking like a tortoise. Pace yourself. Have a slice of pizza and take a day off now and then, but don't stray too far from the path that will you to your goals.

http://www.obesityhelp.com/photos/uzone,photos/action,gallery/albumId,46190/

This album has my photographic weight loss from 330 pounds to my current :)

HUGS
PK

 

Why Do You Want to Lose Weight?

I'll bet there are a million reasons – not just because you want to be healthier.

List them – list them all and see if that stimulates you to, in a new and different way, take action. Sometimes I try and try and try to get something going and it just doesn't happen until someone says something that hits me a certain way and all of a sudden: I must do it now.

Here's my example: I have tried on and off for years to give up sweets/ sugar. I have wanted to give it up because it seems to have an unhealthy hold on me like – I want to eat the whole box of cookies, not just one or two like everyone else seems to easily be able to do, or I want to eat dessert even though I am already totally full after dinner.

Sometimes it seems manageable and sometimes it feels like a curse but when someone said to me recently – stop eating sugar, and you'll find out what you really need, what you have been denying yourself for so long - well, it hit me hard. I never really thought of it that way, though I do suspect that by eating so much of it (sugar numbs me), I must be avoiding something.

So try this: state every reason you want to lose weight (or stop sugar, or stop drinking, or whatever) and see if it stimulates you to do whatever it is you know you need to do, in a new and more powerful way.

Here are some reasons that I have heard. I want to lose weight:
--To get a man
--To look good in my wedding pictures
--To make my girlfriends jealous, respect me, or admire me
--To fit into my small size wardrobe
--To get my boyfriend back
--To get a job
--To have more energy
--To stop beating myself up
--To finally do what I have been saying I would do for over a decade

Got your own unique reasons?

You never really know what will get the ball rolling.
I am four weeks off sugar and learning a lot about me!

Peace,
Debbie Rocker
www.debbierocker. com

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wendy_fou AR John W. Baker M.D. RNY (08/20/07) Member Since: 06/22/07 [Latest Posts]

Post Date: 3/29/08 9:45 pm The following is a list of things I think are real MUSTS for RNY post-ops who want to: a) lose all the weight they want/need to lose b) maintain that loss FOREVER. Argue with me if you want to OR add to the list if you want to.  I'm just compiling information and putting it out there because I agree with it.   Tips for Successful Weight LOSS and MAINTAINANCE for post-op RNYers         1. Attend all your follow-up appointments with your surgeon.                 Your relationship with your RNY surgeon should be a life-long relationship.  Follow-up is not just for lab work-ups and/or to pad your surgeon’s pocket.                  Research has shown that patients who continue long-term follow-up care with their surgeon maintain substantially more of their weight loss than those that do not.  Differences in maintained weight loss become evident around 3 – 4 years.  In addition, research has shown that an increase in the frequency of support group attendance has been shown to increase weight loss.  See below:           Post-ops Attending Every Scheduled Post-op Appointment (even 3 - 4 years out)     Post-ops Attending Only the 1st Year's Post-op Appointments Before Being Lost to Follow-up     Post-ops Attending Who Were Lost to Follow-up During 1st Post-op Year     Excess Weight Loss at 1 Year Post-op     70%     65%     not stated     Excess Weight Loss at 3 - 4 Years Post-op     74%     61%     56%     Source:             http://www.soard.org/article/S1550-7289(07)00570-9/abstract                             http://www.soard.org/medline/record/MDLN.9819086                                 2. Attend support group meetings regularly.                 Regular attendance to monthly support group meetings produces MULTIPLE benefits: emotional support, practical advice/tips, continuing education and fellowship.  But it also produces physical benefits as well.      Research has shown that regular attendance (>5 per year) to support group meetings has been linked to increased weight loss after RNY.  The difference in weight lost between post-ops attending or not attending support group meetings is seen after the initial 6 months post-op.  See below:     Post-op Time:     Excess Weight Loss for RNYers attending support group meetings regularly     Excess Weight Loss for RNYers NOT attending support group meetings regularly     2 weeks     10.5%     11.3%     6 weeks     21.4%     21.8%     3 months     30.9%     31.8%     6 months     45.4%     41.3%     9 months     53.6%     45.2%     12 months     55.5%     47.1%     Source:             http://www.soard.org/article/S1550-7289(07)00087-1/abstract         3.  Exercise regularly.                 Regular exercise has many mental, emotional and physical benefits.  Not surprisingly, it is imperative to incorporate exercise into your life to increase your chances of getting to goal and staying there.      In fact, research has shown that 75% of patients who incorporate exercise into their life GET to their goal and STAY THERE.  Research also shows that the majority of patients who regain are consuming too high-calorie foods and beverages and don’t exercise enough.      Source:             OH Magazine March-April 2008                             http://www.mayoclinic.com/health/gastric-bypass-diet/WT00007         4.  Measure your meals (by volume).  Do not just eat until you are “full”.                  It is unreasonable to expect an individual who has overeaten, in most cases, for years to 1) identify a proper portion size for a “normal” person, much less a new post-op portion size     2) know what “full” feels like, especially as a new post-op.                 Research has shown that post-ops who measure their meals have a much higher success rate than those that eat until “full”.  If you are eating until you feel "full", you have eaten enough food to fill your pouch to capacity.  The problem with this is that, over time, it will take more and more to give you that "full" feeling.  This will lead to regain long-term and inadequate short-term weight loss in some cases.     Source:             OH Magazine January-February 2008 5.  Do not eat and drink at the same time.               There is a reason that - despite VASTLY different post-op directions given to RNY patients regarding diet allowances, etc - 99.9% of surgeons agree that post-ops should not eat and drink at the same time.  Drinking with your meals can cause a wide range of issues, some directly affecting your health and weight loss chances.             Drinking with your meals can: a) lead to dumping, even in individuals not prone to dumping since the food is washed out of the pouch sooner than it should be b) lead to malnutrition since a pouch that contains liquid in addition to solids can hold LESS solids (therefore less nutrient rich foods) c) lead to inadequate satisfaction following a meal (since the food is almost immediately "washed out", leaving the pouch empty of protein rich foods that are most satisfying d) stretch the stoma (since food needs time to slowly leave the pouch - it does not need to be pushed through the stoma by ingesting liquids too soon after meal). 6. Do not drink carbonated beverages.  (I will update this post to continue this when I have the time, but my hubby is wanting to use the computer now.)

A couple of people have asked what the heck it is so here is a bigger version. This is me sun bathing in my spare bedroom on a cold winter day. Pookey took the photo through a hanging basket (tall bastard!) so its kind of artsy :)

 

A WOMAN'S WEEK AT THE GYM
 
This is dedicated to everyone who has ever attempted to get into a regular workout routine.
 
Dear Diary,
For my birthday this year, my daughter (the dear) purchased a week of personal training at the local health club for me. Although I am still in great shape since being a high school football cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try. I called the club and made my reservations with a personal trainer named Belinda, who identified herself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear. My daughter seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress. 

MONDAY:
Started my day at 6:00 a.m. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Belinda waiting for me. She is something of a Greek goddess -- with blonde hair, dancing eyes and a dazzling white smile. Woo Hoo!! Belinda gave me a tour and showed me the machines. I enjoyed watching the skillful way in which she conducted her aerobics class after my workout today. Very inspiring! Belinda was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time she was around. This is going to be a FANTASTIC week!
 
TUESDAY:
I drank a whole pot of coffee, but I finally made it out the door. Belinda made me lie on my back and push a heavy iron bar into the air then she put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. Belinda's rewarding smile made it all worthwhile. I feel GREAT! It's a whole new life for me.
 
WEDNESDAY:
The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn't try to steer or stop. I parked on top of a GEO in the club parking lot. Belinda was impatient with me, insisting that my screams bothered other club members. Her voice is a little too perky for early in the morning and when she scolds, she gets this nasally whine that is VERY annoying. My chest hurt when I got on the treadmill, so Belinda put me on the stair monster. Why the Hell would anyone invent a machine to simulate an activity rendered obsolete by elevators? Belinda told me it would help me get in shape and enjoy life. She said some other shit too. 

THURSDAY:
Belinda was waiting for me with her vampire-like teeth exposed as her thin, cruel lips were pulled back in a full snarl. I couldn't help being a half an hour late, it took me that long to tie my shoes. Belinda took me to work out with dumbbells. When she was not looking, I ran and hid in the restroom. She sent another skinny bitch to find me. Then, as punishment, she put me on the rowing machine -- which I sank. 

FRIDAY:
I hate that bitch Belinda more than any human being has ever hated any other human being in the history of the world. Stupid, skinny, anemic, anorexic little cheerleader. If there was a part of my body I could move without unbearable pain, I would beat her with it. Belinda wanted me to work on my triceps. I don't have any triceps! And if you don't want dents in the floor, don't hand me the damned barbells or anything that weighs more than a sandwich. The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn't it have been someone softer, like a drama coach or choir director? 

SATURDAY:
Belinda left a message on my answering machine in her grating, shrilly voice wondering why I did not show up today. Just hearing her made me want to smash the machine with my planner. However, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel.
 
SUNDAY:
I'm having the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my daughter (the little shit) will choose a gift for me that is fun -- like a root canal or a hysterectomy. 

I still say if God had wanted me to bend over, he would have sprinkled the floor with diamonds!!!

Keep It Simple, Keep It Off

Keeping is simple is the best way to not only lose weight, but keep it off, too. There are some clear-cut certainties, rules, unchanging facts and formulas regarding weight loss that really never vary. If followed, you will lose weight.

So, for just a moment let's look only at the facts - take emotion, psychology, and personal history out of the equation, and let's look at the simple rules of weight loss.

Just the Facts:

1. If you spend more calories than you take in, you will lose weight. Just like your bank account, if you spend more than you put in, your bank account or, in this case your body, will shrink.
 
2. Adding (more) exercise, and not changing your diet at all, will cause weight loss only if you are burning more calories than you are taking in (as it states in rule 1). So if you are exercising enough to push the equation over to the deficit column (where you are basically in the red with calories - spending more than you are taking in), then you will begin to lose weight.

3. Reducing your food/caloric intake and not adding exercise will result in weight loss only if you have reduced food intake enough to tip the energy balance to the negative, whereby you are taking in less than you are expending.

4. Obviously, adding exercise, and reducing your caloric intake, will make it more likely that your equation will swing over to the negative – the weight loss side. And of course, the greater the difference between intake and expenditure, the faster the weight loss (or gain, depending on which way the equation swings).

To maximize your health and weight loss benefits, add exercise and reduce food intake.

I am not belittling the difficulty of losing weight, but there is a kind of simplicity to the plain facts. Still, few of us, if any, are able to be totally objective and mathematical about weight loss.

We have managed (or our society has) to make our bodies and our weight, emotional and social and psychological subjects, making it tough to take weight off simply, and harder to keep it off. And believe me, I understand, I am no different from you.

But I do realize one thing: Whether you are agonizing over losing 2 lbs or 200 lbs, looking at weight loss as a formula can provide you with some simple, practical, and effective steps that can be taken. And just knowing that this formula is fact, and works, just looking at the black and white of it and seeing that there are absolute and realistic steps that will lead to weight loss, may help someone, maybe you, who is struggling with body issues and weight loss.

So if you can, even for a brief period of time, separate out the discomfort, frustration, personal reasoning, and self resentment from prior attempts at weight loss that have failed, you may find the objective willingness to just keep moving forward in the equation – taking out a few calories here, adding a little exercise there, and so on – until the weight starts to fall away. And it will, if you stick to the rules.

I hope this helps you stay, or get back on, your road to better fitness.

Peace and Happy Trails-
Debbie Rocker

Want the Truth? You Can Start Fresh 
What's your truth?

Are you doing as much as you can do? You know if you are eating a lot of junk, and not exercising. You know if you spend a lot of time in your head making excuses or beating yourself up. A lot of what we do is counterproductive – so, let's start new.

Start from scratch - today. Clean your slate, forget the old and bring in the new.

The way everything is packaged and marketed these days, it's hard to decipher what really is healthy. But almost everything we buy is processed, packaged and sealed "for your benefit."

Hint: Sliced turkey or ham from a deli package is not fresh meat or poultry. Pastries, cookies and packaged cereal, for the most part, are not whole grains. Portions are a factor, too - eat moderate portions – that is – not eating until you are stuffed (like supersizing meals and drinks).

Make a change. Cook/prepare your meals from fresh (or fresh-frozed) ingredients – buy some fish, cook some brown rice, make a salad from fresh vegetables and eat fresh fruit for a snack.

And instead of beating yourself up for whatever you ate before, try: "Wouldn't it be nice if eating healthy foods was my first choice?" or "Wouldn't it be fantastic if I no longer wanted junk foods?" or "How amazing would it be if I stopped eating before I got full?" Say these to yourself over and over every day, all week, and I think you'll notice a change.

And how about this? Exercise two times this week. Do two 25-minute walks. Walk easily for five minutes, enjoying the day, warming up your body, and then increase your intensity, walking with enough effort to feel yourself breathing deeply for 15 minutes, then take a five-minute victory walk home enjoying the fact that you did it.

Enjoy your fresh start – start today.
Happy Trails.
Debbie Rocker