The Hardest Part Of Losing Weight~

Hello, and welcome to my last post on the topic of Obesity. Obesity was my Health topic for the month of October. While I did not get to cover all of the topics I wanted to, I provided a great deal of information for anyone interested in learning more about Obesity. For the month of November, my Health topic will be Dementia. I usually do posts on Gratitude in November, but I think I will just refer to last year’s posts.

For the month of October, my husband and I challenged ourselves to lose 10 pounds by the 31st. With 3 days left I still have 3.5 pounds to go. While I would obviously like to smash the goal, I am realistic that 10 pounds in one month, is not easy, and equals 2.5 pounds per week. I don’t know, yet, how my husband did. I will report on Monday. For November, and which is the topic of this post, we will make a goal to keep off whatever weight we lost in October. This is a huge challenge for any who loses weight. Learning how to keep off the weight is the harder part of weight loss in my opinion. If you did not learn how to change your relationship with food, make better food choices, learn proper portion sizes, and move more then you probably will not be successful at keeping the weight off. With the holidays coming all of the aforementioned things are super important. I am in no way suggesting you starve, deprive yourself, exercise to death, or eat no carbs. Those things are not sustainable, nor do they lead to success. People will try to sabotage you, trust me. Why they do it, I don’t know for sure, but they will. You have to have more willpower than they do. Now, I could have done the Keto Diet and probably easily lost the 10 pounds, and more. However, of all the people I watch who do the Keto Diet, as soon as they stop they gain weight. Why? Because, not eating carbs is not sustainable for the rest of your life, and unless you learn how to eat carbs in a healthy way, sustainable weight loss will most likely not be a success for you.

The human body needs carbs, fat, and sodium. There are Keto doctors, at least they say they are doctors, who say we don’t even need carbs to survive. That may be true, and I have found no clinical trials that say that, but carbs are affordable, and many people rely on them. I am not Diabetic, but if you are you still probably have been told to eat a certain amount of carbs to keep your blood glucose from dropping.

Here are two sources that can help you learn about keeping weight off. Plus, there is a video below, in case you don’t want to read it all, but it is worth the read, that explains the study. The second source offers a presentation on learning to keep weight off. I did not watch it, yet, but I intend to.

Last Fall I made a goal to lose weight. I managed to lose 20 pounds in about 6 months. I was able to maintain that right up until the Summer of this year. I gained back 4 pounds, which is not awful, but definitely was not part of my Health goals. So, what have I learned in the last year about weight loss, and keeping it off?

  1. I have to be consistent. I can’t lose weight and then expect to stop eating the way I have been to lose it, and go back to the bad habits and not expect to gain. I have to track my macros whether others like it or not. It is a very important tool for me to be successful. I have to track my step count, whether others like it or not. It is a very important tool for me to be successful.
  2. I really hate intense exercise. I do lift weights, but only light weights, no I don’t care what you think about that. I walk, a lot, that is my main form of exercise. I do make fitness goals, and then I try to meet them. But, I do not necessarily enjoy it. Those goals are more a must, than an enjoyment.
  3. I allow myself to indulge now and then, or to not follow my weight loss eating plan. I do not allow myself to feel guilty.
  4. I do weigh myself every day, and no I don’t care what others think about that. I have CKD and I tend to retain water. A couple pounds of weight gain, when my other food tracking seems to be on track, can be a warning sign.
  5. I measure my chest, waist, and hips weekly. This is a far better tool than the scale to monitor success as losing body fat is really the goal, not necessarily weight loss.
  6. I can not worrry about what others think, or say. People are going to stick their noses in whether you ask them to or not. My actual weight for my height, which is 5 feet even, is 128 pounds. People will think I have lost too much weight when I reach that goal simply because they are not used to seeing me that size. It will not make me unhealthy, and I can not let their issues effect my goals. People will also judge what, and how I eat. Learn to tell people to mind their own business. Unless I am seriously over weight, or under weight, and they are a loving family member, doctor, or friend, then just let it slide off your shoulders. I don’t need it, but they seem to need to tell you how to eat.
  7. Learn to say no. This one is very hard when you have a family, and or active social life. Learning to say no I am not going to drink alcohol excessively, no I am not going to out out every day, yes, I am going to learn to cook for healthier food options.
  8. I can not eat fast food, convenience food, processed foods, and snacks plus lose weight. It simply is not possible. These foods are very calorie dense, devoid of fiber, high in fat, and high in salt. This has to be a treat, not a habit.
  9. I can not drink my calories.
  10. I have to be patient. It takes time to break old habits, and to obtain the willpower to counteract everyone around me. Get off social media if it effects me in a negative way. Infleuncers are not inflencers for anything good, or at least not most of them. They are making money just like the nasty food companies. They are pushing products, and looking for views, plain and simple. Don’t read comments either, they are never good. When people are just looking to make a buck they are not worried about someone else’s health.

If you would like help to lose weight via my Health Coaching, use the contact form below to message me. I am not young, and I am not thin. I have my own weight loss goals. But, I know how to support, teach, and motivate.

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Wisdom on Wednesday

Hello, and welcome to another Wisdom on Wednesday quote day. Actually, because my life is crazy right now, this will be a dual post but they both relate to the same quote. I have no idea who to attribute this quote to, but it is a good one.

Keep your head up, God gives his hardest battles to his strongest soldiers. This is especially powerful if you have Faith, or believe in God, whoever you call God.

When life is too easy we become complacent and relaxed. Some stress is not all bad, and hardships in life. They bring great lessons and build character.

Chronic illnesses, and other medical issues, will test you and wear you out. All this month I have been talking about Obesity. Like most months, I did not get to cover all of the topics I wanted to. But, one thing I see recurring on social media is people criticizing, making fun of, bullying, chastising, and downright being ugly to people they consider fat, or obese. They make money off this shit. Off of someone else’s pain. That says a lot about someone’s character and the people who support these so-called content creators. This is not content, it is garbage.

Anyway, enough of my soapbox issue for the day. I wanted to put Obesity into this post with the quote because for a lot of people losing weight is a very complex and difficult issue. For a small part of the population, because most people do just overeat and not exercise, weight loss is more than a challenge for them. They may have medical reasons that they have gained weight, and those reasons make it even harder to lose weight. Now I am not saying they shouldn’t try, because even losing 10% of your body weight can improve health markers by a lot.

Here you will find 7 medical conditions that can lead to obesity, and here other factors that can lead to Obesity.

I know how hard it is to lose weight, especially while trying to balance home life, work-life, and a chronic illness. It is extremely challenging but worth it. If you are Obese and you want to start to exercise more check out my Walking Buddy Plan. It is the best way to begin exercising to prevent injury and increase stamina in a safe way.

Be sure and read through my other posts on Obesity. There is some really great info there. Tomorrow I will be talking about how to keep the weight off once you lose it. This is a lot of times even more challenging than losing the weight to begin with.

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Throwback Thursday: Why Obesity Was Rare In The 50’s

Hello, and Happy Thursday! I have had a crazy week and I feel like I have totally neglected my readers. I still have so much to discuss on the topic of Obesity, and the month is almost over. My newsletter was supposed to go out yesterday, but I will literally not home at all yesterday enough to do it. So, it will go out today.

I know people don’t like the topic of overweight, and obesity, and how much we really eat past what our bodies need. But, the truth is, for most people, if you are overweight you are consuming too much food, and not moving enough. That is just the facts. Stored fat is just unused energy. The body stores it like a savings account. You didn’t spend the energy, so you saved it.

I did another blog post a while back about how portion sizes have changed through the years. You can read it here. I have a whole section on portion distortion under the category section.

Another thing people really don’t want to discuss is how inactive we really are, compared to past times, and even as soon as the 80’s when technology really exploded. I think I want one of those old washing machines shown in the video. I don’t know as I would do all laundry that way, but what a simple way to burn some extra calories doing something I have to do anyway. I don’t know about scrubbing floors and rugs on my hands and knees though. That is a bit much, lol. Anyway, we move way too little, and sit way too much. Desk jobs, automation, and technology have made our lives so much easier that it is effecting us in negative ways. Be sure and watch the video of the young lady who only ate proper portions for the day. She is thin, but is used to eating way over standard portion sizes. She is funny, but you will get the point.

There are a couple of videos below to help you better understand on why we are storing so much energy, instead of using it up. I think you might be surprised. I was. If you would like to start being more active, check out my Walking Buddy Plan.

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Stop Calling It Obesity?

Hello, and welcome back to another Thinking on Thursday topic. For the whole month of October I am discussing Obesity. But, as you can see in my title I posed the topic as a question. However, by the end of the post I think you will see why I think it should be a statement. If you feel like you will be triggered by this topic, please stop reading now.

If we should stop calling it Obesity, what do I think influencers, health coaches, fitness coaches, doctors, etc. should call it? I think it should be referred to as Metabolic Syndrome. Why? Keep reading.

Obesity is a word that implies fat, unhealthy, lazy, over eating, etc. Instead we should be focusing on obesity as a health marker, because honestly that is all it is. You can be obese and be fit, and even healthy, especially in your younger years. You don’t have to like that statement, but it is technically true. It doesn’t mean you will be fit, or healthy forever, though, if you stay obese. Fat shaming, fat phobia, name calling, berating, using other people’s struggles to make yourself money on Youtube, Instagram, Tiktock, Snap Chat, I don’t even know what all of the platforms are, but you really should be ashamed of yourself. First of all, if you really care about obesity as a topic, and a health marker, bringing attention to the healthy at every size, feeders, mukbangs, and other such content that so offends you, is only making them more money and gives them no incentive whatsoever to change their undesirable health marker, ie. obesity. Plus, for all you fat shamers just because you might be thin does not mean you are healthy. The public sees weight visually and it implies health to them, but that is not necessarily true. You can be thin and have Metabolic Syndrome, and make no mistake once you have allowed your body, through bad lifestyle choices to put on a lot of fat, it is extremely hard to get it off. Please do not read part of this post and then leave me a nasty comment. Read the whole thing and make sure you understand what I wrote.

So, for the rest of this month’s topic on Obesity, I will refer to it from here on out, as Metabolic Syndrome Awareness, and yes, Obesity is a huge part of Metabolic Syndrome.

Now, before I go into what Metabolic Syndrome is, and how to tell if you have it, let me say a word about waste measurement, or the dreaded BMI. If you are short, whether you are a man or a woman, keeping a normal BMI is going to be a much bigger challenge than if you are tall. That does not mean it should not be a goal for you, just because it is hard. 140 pounds on a 5 foot 4 woman, is going to be much different looking, and measurement, than on a 5 foot 10 woman. It is very easy to carry excess weight in your abdomen when you are short. However, again, this does not mean you should not have a goal to decrease your abdominal fat, even if it is subcutaneous fat, vs visceral fat.

Metabolic Syndrome in it’s easiest to understand definition is a set of health markers that point to an increased risk of Heart Disease, Stroke, Diabetes etc. The markers are below is how the US defines Metabolic Syndrome, other countries use other markers.

To be diagnosed with Metabolic Syndrome you must have 3 out of the 5 markers listed below. If you do not know your markers, then you should. If you are claiming Health at any Size, or whatever mantra people use, then you can’t claim that without knowing your health markers.

  1. A waist measurement of more than 35 inches around in women, and 40 inches around in men. To measure your waist accurately use a tape measure on naked skin right above the belly button. Pull it snug, like your jeans would fit nice, not tight like your jeans will make you not breathe. That is your waist measurement. I personally have this marker, and I am working hard to get it below 35. I am 5 feet tall, on my tiptoes, lol, and I carry my weight in my abdomen and chest. I have already lost 3 inches off my waist, but I still have a way to go.
  2. A fasting glucose of 100 or higher, or if you are taking medications to control your blood glucose. You should fast, ie not eat for at least 12 hours before doing a glucose level for this purpose. I do not have this marker.
  3. A Triglyceride level at or above 150, again you should be fasting for at least 12 hours for this number to be accurate. I do not have this marker either. However, I must mention that when I was eating a low carb diet, and had increased my fat intake to get enough calories, my Triglycerides were quite high. I have since corrected this with diet modification. If you are on the Keto diet you should be monitoring this marker. Being thin, but ending up with Heart Disease, or Stroke, is not exactly a healthy thing now is it. There are different types of Keto diets, so there is that.
  4. A HDL Cholesterol level below 50 for women, and below 40 for men. This is the so called good cholesterol. This is a hot topic issue, but again it is a marker or risk. My HDL was 46, three months ago, and I am going to be retested tomorrow and I am hoping it has gone up. If you take medications to improve HDL then you are also considered as having this health marker.
  5. A blood pressure at, or above 130/85 regardless of gender. Systolic is your top number, and Diastolic is your bottom number. If you are young, you may only see your doctor yearly. So, measuring your own blood pressure regularly at home should be an important health goal for you, especially if you have any of the other markers. Be sure you are not in an excited mood, sitting comfortable, and legs are not crossed at the knees or ankles to get an accurate blood pressure. Your arm should be at heart level. If you already take medications to control blood pressure, than you are automatically positive for this marker. Even with Kidney Disease I do not have this marker, nor do I take medication to control it.

So, if you read all that, I have 2 out of 5 of the markers. I can not make myself taller, so I have to work harder to reduce my waist measurement. I do not have Metabolic Syndrome, but I am overweight, and by the charts obese. I am not ashamed of that. The best I can do is keep trying to improve. But, I am active, and fitness goals are a huge part of my regime. I do not smoke, genetics do play a role in some of my markers, and I can not change that either. I will discuss more about that in the coming weeks as we continue down the path of preventing Metabolic Syndrome, and how to treat it once you have it.

That should be the focus of anyone who is concerned about the health of others. Not their body size, what they think of how they look, how they feel about what they eat, etc. Your feelings do not matter when discussing someone else’s health and wellbeing. Feeling are just that, and opinions are feelings, by the way. It is not tough love, either. It is intrusive, that is what it is. Start revealing your own numbers, and put it as a disclaimer, if you really feel the need to criticize someone you see as obese, fat, disgusting, lazy, or whatever. Please don’t call me a Snowflake, politically correct, or whatever other label you might want to give me. You don’t have to agree with me, just as I find some of these infuencers content dangerous, inappropriate, and having nothing to do with promoting health.

If you are looking to start a gentle exercise regime, towards a goal of being more fit, check out my Walking Buddy Plan, and take advantage of the discount available.

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October Health Topic: Obesity

Hello, and happy Thursday! I hope the week has seen you well. For the month of October I have decided I will discuss Obesity. This is a topic, as a Health Coach, of course I have talked about before, but now a whole month will be dedicated to it. If this kind of topic is a trigger for you, please just sit this month out.

This is just a short intro post today as to why I feel talking about Obesity is so important. As of 1 year ago, over 42% of Americans are considered obese. That doesn’t even account for people who are overweight.

During October I will be discussing Obesity in a broad range of topics, and hopefully you will learn some good information that can help you begin your weight loss journey, and why it is important to do so. There will be no fat shaming here, so please don’t bother.

Below, are some videos with some statistics. I urge you to watch them to see how big the Obesity Epidemic really is. The third video, he is a little snarky, so just ignore his sense of humor and take in the statistics.

My husband and I have challenged each other to lose 10 pounds by Halloween. If you would like to join the challenge, please do. Having a goal and being challenged can help you stay focused and on track. Tomorrow I will be announcing a special deal for October for my Walking Buddy Plan. Be sure and check it out.

I will not be promoting crazy whack diets, or supplements.

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You got mail!

Hello, and Happy Monday! I hope everyone had a wonderful weekend. My thoughts are with everyone in the path of Hurricane Ida, this morning, and as it weakens everyone in it’s path. We had just moved to Florida when Hurricane Katrina hit LA 16 years ago, yesterday. I remember watching the devastation on the TV and thinking do I really want to live in these hurricane areas. But, I grew up in upstate NY, and blizzards and very low temps were a real thing there too. So, here we still are. We have actually only had to evacuate one time. We have stayed for Cat 1’s and 2’s, and I have to say those are plenty scary enough, especially with kids, and pets to worry about. Anyway enough of that. Keep them all in your prayers, and if you can help out, please do so.

This is a quick topic, today. If you would like to receive my twice monthly Mailchimp newsletter, please sign up below. I share content that I don’t share here, recipes not shared here on the blog, plus offer coupon deals on my Health Coaching programs. Right now I am offering a deal on my Walking Buddy Plan. Sign up to get the savings code in next week’s email, or I can just send last week’s newsletter after you sign up. Everyone gets my free portable smoothie recipe, that is kidney friendly.

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self care Sunday: no covid vaccine, my 2020 fitbit stats, and exercise muscle move of the week!

All of that in one post! Happy Sunday! I was expecting a beautiful warm weekend with lots of sun. Instead I got chilly, cloudy, and dreary. I did still manage to get in some gardening. My peas are starting to come up. It is so exciting to see your hard work pay off. The big garden will be the Summer garden and my husband has decided it will be a competition between him and my daughter vs me. I intend to win! Gardening is definitely part of my Self Care lifestyle and routine. I intend to grow as much of my own food as possible in 2021. More on that later in the week, too.

I was supposed to get my first dose of the Pfizer Covid Vaccine yesterday. But, I got a text message saying the governor had pulled back all Covid doses for ALF’s in the state. I was so disappointed and can find no reasoning via news outlets for this decision. So, now I don’t know when I will get it, and more importantly when my elderly residents will get the vaccine. We did go to Sam’s though. More on that in a post later in the week.

The other day Fitbit sent me a year in review of my walking stats. I don’t recall them doing that the year before. I walked almost 5 million total steps, which equals almost 1900 miles for the year. Oh my goodness! I can’t wait to see what I do in 2021! If you want to start a walking plan and need someone to walk with, check out my updated Walking Buddy Plan. This is not a subscription plan like my Meals with Melissa, or Lose Weight with Melissa, but rather it is live walking with me and one on one coaching. It is a monthly, 30 day plan. Wouldn’t you love to be my first Walking Buddy?

My promotion for new customers has now expired. But, if you sign up for my Mailchimp weekly newsletter I will send out monthly specials and promotional codes. Plus you will get my free Popsicle Smoothie recipe, As I continue to work my way through this learning process of starting a business I will be updating my coaching plans and subscriptions. I am finally finishing up my Mindfulness Certificate, so watch for a monthly subscription for that. All subscriptions can be upgraded to one on one coaching plans. I am also working on Self Care Challenges which will be on the blog for free. Each week I am doing social media promotions, and this weekend it is Twitter. You still have time to join in. If you are interested in promoting your website or links, for free come back every Saturday to see which social media I am using and join in.

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I got a stability ball at 5 and Below last week. My teenager loves that store and I decided to purchase one. I have used it a few times since then and I can tell you it is awesome for balance, stability and working your core. It is not as easy as it looks, either. Below you will find one exercise you can work on this week with a stability ball. You obviously need to purchase one if you don’t have one. Here is one on Amazon, and one on Walmart. That is not me in the video. I do not do videos, yet. There is a lot that goes into videos.

I will be posting updated Business Hours and all of my plans will be updated with Paypal buy buttons right in the post. For now continue to use the contact form at the bottom of each post to message me about a Meet and Greet, or leave me a comment.

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portion distortion: How Have portions changed through the years?

If you have been following along and reading any of my portion distortion posts, then you already know the American/Western diet is way out of portion. I have been researching diet topics not just for this blog, but also for a Nutrition course I am creating for my teenage daughter. I was a teenager in the 80’s and of course I remember not having nearly as many selections of foods, restaurants and the sizes of foods consumed today. But, I learned a couple of things in my research of this topic. 1- Portion size and serving size are not the same thing. A serving size is the recommended amount found on food labels. Portion size is how many servings the consumer chooses to consume. For example if a cereal box states the serving size is 1 cup, but the consumer chooses to eat 4 cups, then the consumer ate 4 portions of that food. 2- The second thing I learned is that serving sizes on food labels is not really based on science and what is considered healthy, but rather the consumer drives the serving size on a label. It is an average of what consumers consume over a certain number of years. Hence why a serving of soda is now 20 ounces instead of 8. This is absurd from a Health point of view. If doctors, health insurers and politicians really care about obesity like they all claim, then they need to make labels healthier advising what a serving size should look like not what consumers consume. Shame on the food industry, too!

Why should you even care? Obesity is on track to be at a rate of 1 in 3 Americans by 2030, it is 1 in 10 right now. That is an astronomical increase in just 10 years. Obesity is the precursor to so many chronic illnesses, such as Type 2 Diabetes, Cancer, HTN, Alzheimers and Heart Disease. So, did you know that educating the public to this topic only has a short term effect as most consumers will forget after 4 weeks. That means education needs to be continuous and in our faces. Trust me it’s hard, I know. Come back each week to see a new topic in the Food Matters series.

Below you will find some articles and a video expanding on this topic. You will see real data, with hard facts and charts. You will see exactly what eating these huge portions of foods are doing to our bodies, and more importantly our children’s bodies.

Now, I am not fat shaming anyone, people who are skinny can have any of the diseases I listed as well, but Obesity is the number one risk factor for all of them, and can be controlled. One study I read simply eating 100 more calories per day can add 10 pounds of fat per year to a body, Once fat is on the body it is extremely difficult to get it off, trust me. Learning the changes that need to be made before obesity strikes is the much better option.

So, what can you do?

1- Dinner plates are double the size today of what they were 20 years ago. Eat on a smaller plate, and don’t have seconds at least most nights of the week.

2- Cook your own food. So many people eat out every single day of the week for at least lunch, or dinner. A meal not made at home has on average 20-30% more calories than the same meal cooked at home. With a little planning, and some basic cooking skills even busy families can do this. Believe me I understand we fell into this pre packaged meals, and eating out rut, too, and now I regret every minute of it. That does not mean you can never eat out. We love to eat out, it is a great family time for us, especially now that one of my children no longer lives at home. But, it is just as gratifying to cook a similar meal at home and we all can still be together. If you do eat out, ask for half portions, or only eat half and take half home for another meal.

3- Don’t be fooled by advertising of the food industry. They are not out to make you healthy, they are out to make a profit. The more we eat the more they make.

4- We all love a good deal! I know I do. But, think about that deal before you splurge. Do you really need to supersize any meal? Do you need that supersize candy bar? Just because something is cheaper doesn’t mean it is a deal. Consider the future health consequences, shortened life span, as well as a longer life span with crippling unenjoyable chronic illnesses. Not to mention the cost of having these disorders.

5- Educate your family as to why these changes should and will be made. I can speak from the heart when I say getting family to come along a healthier lifestyle is not easy. It is a battle everyday.

If you would like to use any of my Health Coaching services to help you get your portions under control, use the contact form at the bottom of this post to message me for a free meet and greet. If you are looking to start being more active check out my Walking Buddy Plan!

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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1447051/

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Sweating on Sunday: My Favorite Fitness Walking Video

Updated 6/20/2021 Or one of them, lol. This one is one of the walking videos I do frequently. I like it because it is a little higher impact, which is good for bone health. This is not a beginners video. If you would like me to walk with you check out my Walking Buddy plan. You may see affiliate links in this post.

Check out my new Distance Reiki offer. Happy Father’s Day! Reiki is a great stress reliever and would make an awesome Father’s Day gift for any stressed out Dad. Watch for new updated plans soon! This week I am starting to work on a book I want to write. I have never written a book so this should be interesting. I have been thinking about it for a while, though.

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Do you have chronic back pain and are tired of taking medications that may or may not work? Check out this awesome Tens Unit with conductive back brace!

Have you ever considered CBD oil for mild joint or muscle pain? This one is available in a convenient no mess roller bottle. Be sure and discuss CBD oil with your doctor.

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