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Finally, here is the third editorial style feature article in the series - Battle of the Bulge (part) III, Where Do We Go From Here?  You can view Battle of the Bulge (part) I, How in the World Did We Get Here? in December's newsletter and Battle of the Bulge (part) II, Why We Struggle With Our Weight Loss? in the New Year (January) edition.  As I mentioned in December's Welcome message, these are MY opinions and I do not intend to offend anyone.  I am not only attempting to inspire others toward a healthy lifestyle,  I am attempting to inspire myself as well.  Now that  we are a month into 2005, how is everyone doing with their resolutions?  I'd love to hear from you. 

All right, in the last article I wrote about commitment, nutrition, diet pills, reality checks, exercise, stress, and self-image and how they sabotage our weight loss efforts.  So, where do we go from here to move towards a healthier lifestyle?  To be honest, it is going to be one of the greatest personal challenges you will face in your lifetime, especially if you are obese and have had difficulties losing weight and keeping it off in the past.  Let's take a look at our pitfalls in a different light.

Commitment
Well here we are, the first step toward a new you.  A commitment to a new lifestyle - a lifestyle that includes healthy food, exercise, and a positive emotional state.  So where does that strong commitment come from?  It doesn't just magically appear.  This is where you need to take a look at your life.  Step into someone else's shoes and take a look.  What would a stranger say about your life?  Do you avoid social functions due to your weight?  Are you unable to play with your children?  Are you depressed?  Are you having health problems?  The list of weight related issues is long and depressing to say the least. 

So now that you have taken a good look at yourself, you need to determine 'why' you want to lose weight and live a healthy lifestyle.  Be forewarned, you need to make sure your "why" is strong enough to withstand any excuses you may come up with to revert to your previous lifestyle.   ... and you will find excuses.  For some a strong enough "why" comes from seeing themselves through the eyes of others via a photograph or home movie.  For most, this alone will not be a strong enough motivator though.  One thing to remember is to make sure you are doing it for yourself.  Your "why" should not be to please anyone else.  Your "why" must be about you.  "You" want to regain your health so you do not develop diabetes.  "You" want to be healthy enough to spend time with your son tossing a football around.  "You" want to be around to see your daughter graduate or walk her down the aisle on her wedding day.  On a personal note, my father passed away while I was in college and thus I was not able to have my father at my graduation, walk me down the aisle on my wedding day, meet my husband, or meet his grandchildren.  With excess weight and obesity comes increased risks for numerous diseases and disorders, all of which may shorten your life span causing you to miss out on life's great moments and adventures.

Now that you have your "why", let's look at what you are changing.  Your lifestyle change does not have to be dramatic, you don't have to turn into a vegetarian or a fitness freak.  Slow and steady is going to be the best solution for most. It is better to make minor adjustments in your life over a period of time and not get overwhelmed.  Make a plan of how you are going to change your life.  Map out those changes over a period of time.  Add in something new every week or two.  Make sure you are comfortable with the previous change before you go on to the next one.  Generally, those who go full speed ahead and try to change everything all at once end up overwhelmed and revert back to their previous lifestyles. 

Reality Check
All right, we all know we need to set realistic goals and writing them down is an important part of the process.  Since 9 out of 10 people do not convert their weight loss goals anyway, let's look at setting our goals a little differently this time.  What do you have to lose?  I realize many of you may already have goals in place - New Year's resolutions and all.  No one ever said you couldn't revise those goals though.  Maybe your goals are already in need of a revision; I know mine are.  This year let's forget the weight loss goals.  Let's create a series of goals centered around a healthy lifestyle. 

As you proceed through the remainder of the article, think about the end results you want - healthy lifestyle end results not a weight loss end result.  We will let weight loss be a by-product of our healthy lifestyles.  Once you have the end results written down, begin to break them down into smaller pieces.  Break down your end of the year goal into a monthly goal, then a weekly goal, and maybe, if you really need to, even a daily goal.  Decide how you are going to handle setbacks.  If you write it all down you are much more likely to find your way back to your healthy lifestyle goals when you occasionally stray.  If you have no plan it is much easier to revert to your previous lifestyle.  So think about how you will deal with the holidays, birthday parties, eating out, stress, peer pressure, that box of cookies you ate yesterday, etc. and write it down.  

Nutrition
So what role does nutrition play as part of a healthy lifestyle.  I'd say a pretty important one.  This is where you need to take an honest look at what you eat and how much of it you eat.  What is your addiction - sweets, carbohydrates in general, or maybe just food in general? 

You may want to begin by writing down everything you eat for a week or so.  Make a note of your emotional state if you were eating due to stress, boredom, or another emotional issue.  At the end of the week, really take a close look at your chart and note any patterns.  Is there a particular time of the day when you 'break down' and eat something you  shouldn't.  When I was working as an SAP Business Analyst, mid afternoon seemed to be my most vulnerable time of the day and would have had an emotional note of 'stress' next to the entry 'ice cream'. 

Next, look at your chart and list those items that fall into the 'not so good for you' category.  You may want to add items, even thought not consumed that week, you know you consume on a regular basis.  Make sure you include all sweets, soda, and carbohydrates other than fruits and vegetables.  What can you cut back on?  What can you eliminate? 

Let's start simply; choose one item to cut back on and do it for a week or two.  Next, choose another item.  For now, keep making simple changes to your diet.  Slow and steady wins this race. 

If there is any item you choose to eliminate, please make it soda.  It's damage goes well beyond weight issues.   Just a note: diet soda is just as bad as regular soda.  That discussion is for another time though.  If you just can not give it up, slowly try to work your way down to 1 can per day. 

So, what should you be eating?  Every meal or snack you eat during the day should contain some protein.  Protein is going to give you that long term, steady energy you need to keep the cravings at bay.   What should you plan to eventually minimize?  Most carbohydrates other than fruits and vegetables.  I personally do not agree with the 8 - 11 servings of grains per day.  Most grains are processed, including whole grains, plus, many grain products contain so much sugar and other additives, any slight nutritional value has been overridden anyway.  Here's the BUT... do not completely cut out any foods you will not be able to live without long term.  If your favorite food in the world is pasta, then, even though it is fairly nutritionally void(in my opinion), include a small amount of it in your diet. 

When should you be eating?  Every three to four hours.  Eat your three meals plus snacks in between and never skip breakfast.  You know how you keep hearing everyone say "breakfast is the most important meal of the day".  THEY ARE RIGHT!  You need breakfast to get your metabolism revved up for the day.  It is essential.  And remember, you need some protein at every meal and snack and that includes breakfast.  Try thinking outside the box, the cereal box that is. You don't have to eat only breakfast foods at breakfast; try some vegetables and chicken or some fruit and cottage cheese.  You eventually want to move away from most cereals anyway.  Now there are a few cereals that provide a good amount of protein and fiber but most have too much sugar and too few benefits.

How much should you be eating?  Well, if you are really serious about your healthy lifestyle, I suggest you purchase an inexpensive food scale.  Check the weight of the normal portion you would eat and compare it to the proper portion.  You may be shocked.  If you are eating meat, look at 3 to 4 ounces for a portion size.  1 cup of raw vegetables or 1/2 cup of cooked vegetables is one portion.  1 medium sized fruit or 1/2 cup of sliced fruit is one portion.  A serving size of nuts is only 1/3 cup and only 1/2 ounce of seeds.  Dairy is pretty simple, 8 ounces of milk, 1 cup of yogurt, or 11/2 ounces of cheese.  Fats, well, there are good fats and bad fats and I'm sure you have heard this before but it bears repeating.  If at all possible stay away from trans fats / hydrogenated oils.  Extra virgin olive oil and virgin coconut oil are the only two cooking oils I personally suggest using.  I know there are times when you need to use the others but minimize them at all costs.  The coconut oil may even help you lose weight.  Also, include omega 3 fatty acids in your diet in the form of flax seed oil or fish oil.  Of foods you should be minimizing, 1 slice of bread equates to one serving as does 1 ounce of dry cereal or 1/2 cup of cooked cereal.  For you pasta lovers, 1/2 cup of cooked pasta or rice is one portion.  Sweets, well 1 tablespoon of jam is one serving. [1]

Based on the above you probably think you are going to starve.  Keep in mind though, the new FDA food guidelines suggest 10 to 12 servings of fruits and vegetables per day, so eat up! [1]

If weight loss weighs heavily on your mind, in other words - you're not so patient, try to keep all carbohydrates other than vegetables to a bare minimum for dinner and beyond.  That basically means no bread, potatoes, rice, pasta, corn, fruit, or dessert.  Now remember, you are taking a slow and steady approach.  You need to make changes you can live with long term.  One change at a time.  If you find you must have a slice of  bread or some pasta for dinner, that is fine, just try to minimize them. 

Last but not least, make sure you get enough water.  Don't guzzle large amounts all at once just to make your daily quota of 8 glasses though.  Sip on it slowly throughout the day so your body has a chance to use it instead of, well, eliminating it.  For those of you who can't stand to drink water, try adding a squeeze of lemon or lime.  The longer you drink water the more second nature it will become.  Eventually, you will intentionally choose the water over the soda in most cases.  

Diet Pills
The combinations of food and exercise required for weight loss vary from person to person, as do diet pill results.  Diet pill 'A' may work great for one person and do absolutely nothing for the next.  Some basics to keep in mind, use an all natural diet pill, only take the recommended dosage, and do NOT replace proper nutrition and exercise with a diet pill - it's a sure fire way to fail.  It may take some experimentation, but, for those of you who find a diet pill that works well and couple it with proper nutrition and exercise, may find you lose weight at an accelerated rate.   A few will find instant results but most will need to take a few months to properly evaluate their results.

Some look at diet pills as a way to suppress their appetite or for increased energy.  Both are areas many struggle with.  If you are using a diet pill to suppress your appetite you may want to look at what you are eating first though.  You need a varied diet to give your body the nutrition it needs.  When your body does not receive the nutrients it needs, cravings result.  If you need help feeding you body the proper nutrition, you may want to consider a total wellness solution such as Goji Juice.  Plus, there are many great side effects  when taking a total wellness solution such as increased energy!  At the very least, everyone should be taking a good quality multi-vitamin with a good amount of antioxidants and folic acid.

Exercise
Well, here we are, back to everyone's favorite subject, exercise.  According to the most recent FDA dietary guidelines, those of us who are looking to lose weight should be exercising 90 minutes a day.  There's nothing like the apprehension of climbing a mountain to cause a derailment in our efforts.  Let's try the mole hill approach; we'll conquer Mt. Everest at a later date. 

Even with the mole hill approach, basically what it comes down to is commitment - the commitment YOU made to living a healthy lifestyle.  Exercise is an absolutely, positively, necessary component of that equation.  Now for the most common excuse, "I don't have enough time."  I've used that one many times myself.   If it is a priority in your life, you will make time, even if it is only 15 minutes. 

So, for those of you who can only spare 15 minutes, that is fine.  Those of you who can spare more time, please do so.  Try exercising at least 30 minutes a day, 3 days a week - 5 days a week would be even better.  The simplest and most common form of exercise is walking.       

Add 5 minutes to the length of your exercise routine once a month.  Those of you who began at 15 minutes will be up to an hour one year into your new lifestyle and since it will be happening so gradually you probably will not even notice any impact it has made to your schedule.  You will probably even look forward to exercising.

Once you have an exercise schedule in place, add some weight bearing exercise to your routine a couple times a week.  The results of your weight bearing exercise will be additional lean body mass.  By weight, muscle takes up much less volume than fat plus muscle needs energy to function - up goes your metabolism. 

Last but not least, for those of you nay-sayers, who still believe you will never find time to exercise.  Do some crunches, leg lifts, or weights while you are watching your favorite TV show.  Wake up 10 minutes early, really, 10 minutes isn't that big of a deal, and do the routines from the book "8 Minutes in the Morning".  Take the stairs at work or take a walk around the block during your lunch break, park as far away from the store as you can instead of as close as you can, go window shopping...  Basically, the more exercise you get, the more calories you are going to burn and that is what it really boils down to.  Your body needs to burn more calories than it takes in. 

Stress
Stress has many origins.  Unresolved emotional issues, work place stress, clutter, over scheduling, and even those beautiful children can all trigger stress.  When stress occurs, cortisol is released into the body in response.  Unbalanced cortisol levels can affect blood pressure and cardiovascular function as well as how we metabolize protein, carbohydrates, and fats.  What else happens?  Well, it also stimulates the release of insulin.  Excess levels of insulin in our blood stream can be damaging as well and leads to increased appetite and increased storage of fat - not a good combination.  Elevated cortisol levels can also affect the location of your fat deposits and unfortunately cortisol tends to promote fat accumulation around your  mid-section.  Belly fat tends to be much more dangerous to your health than other fatty areas and may lead to additional risk for the development cardiovascular disease. 

Luckily, your healthy new lifestyle has multiple elements you can use to combat stress.  Exercise is probably one of the best stress managers.  Endorphins, which are natural stress fighters, are released in response to exercise and can lower cortisol levels.  The creation of goals, good nutrition, and self imagery can all help lower stress as well.  A good stress management program is absolutely necessary though.  You need to work through your stresses and resolve them. 

In the mean time, make sure you manage your time well.  Use a calendar, a day timer, your PDA - whatever you have available.   Clear out some of the clutter in your life.  Pace yourself.  There is no need to rush; remember slow and steady wins this race.  And finally, be patient with yourself and don't expect perfection. 

Self Image
Close your eyes.  Mentally, how do you see yourself, your body, your weight, your eating habits?  I don't think most of us understand just how powerful the self image we have stored in our non-conscious brain is.  This image along with some very powerful neuro-transmitters can derail a diet in an instant.  If you deviate from your non-conscious image, the alarms are sounded and the guards rush out to stabilize the situation.  Long term, your conscious will power is not strong enough to defend against you non-conscious self image.

The good news is you can change your self image.  Close your eyes.  Picture yourself at your goal weight with a  healthy lifestyle.  While you are at it, picture a happy you.  Verbally affirm your mental self image - "I am happy, I am at my perfect weight, I feel great, I love my healthy lifestyle, I love to eat fruits and vegetables, I love to exercise"....  .... add what ever else comes to mind.  Do this everyday.  Yes, everyday and a month or so down the road you may have engrained a new self image in your non-conscious brain .  Please don't stop after a month though.  This technique is very powerful and is used by many on a daily basis.  What do you think is going through the minds of Olympic athletes before they perform?  I know of many business people who use this technique to achieve their business goals.

As powerful as self imagery is, you must be realistic.  You can not change your genetics with self imagery or the reactions you will get from others, and the changes are not going to happen overnight.  Be patient and practice self imagery every day as part of your new healthy lifestyle.

This year let's really take an honest look at our lives and based on a healthy lifestyle, determine how you and I can become the one in ten that succeeds in long term weight loss.  Let's make health a priority - not only physical health, but emotional and spiritual health as well.  You have to take the first step though and commit to a healthy lifestyle.  It's your choice.