People tend to make many mistakes when it comes to making New Year's resolutions each year. I thought I would give a little advice on how to make a "resolution" (I prefer "lifestyle change") that will last the entire year and beyond. My end of the year gift to you...
Key #1 - Be Specific
The first mistake is that most people make general resolutions, "I will lose weight", "I will quit smoking", etc...
Instead of saying, "I will lose weight", trying being more specific like "I will lose 50lbs". Instead of saying, "I will quit smoking", try "I will quit smoking in 6 months".
Being specific will give you a goal to shoot for. Best quote I heard on the subject of goals was, "Aim for nothing and you will hit it every time."
#2 - Be Reasonable
Another mistake people make with New Year's resolutions is that they go too far in their expectations or aspirations. When making a resolution (or "lifestyle change") be reasonable (or realistic). Don't say things like, "I will lose 100lbs in 6 months," or "I will run a marathon by the end of the year" (knowing full well the last time you ran was in high school).
Shoot for things like, "I will lose and maintain a 1lb loss a week", or "I will train to run 2 miles non-stop in 6 months". These are both specific and realistic or attainable.
#3 - Be Measurable
Your resolution (or "lifestyle change") should be specific and reasonable, it should also be measurable. Weight loss is obvious, for smoking my dad actually came up with "cigarettes not smoked" and "hours added to life" as his measurements for his lifestyle change. Looking for a new job? How about "resumes sent out" or "responses received".
With my weight loss, I had the scale as a measurement but also had what I call "non-scale victories". Buying clothes from a regular store and not a specialty store or catalog, walking for 2.5mi without huffing, riding a bike again, sitting in a restaurant booth - things that I could not have done when I was heavier.
#4 - Be Committed
This is probably the most important key to any lifestyle change. You have to be committed to making that change no matter what. Fall off the wagon? Then don't wallow in self-pity, get back up and get right back on track. The longer you stay in that self-pity mode, the harder it is to get right back on track.
People are amazed (and think I am crazy) when I tell them that I wake up at 3am 5 days a week to exercise. I do more before 7am then a lot of people do all day. I jog almost 3 miles, bike (weather-permitting) 3.5 miles, and then use an exercise program for 30 minutes. I'm not crazy, I am committed to this lifestyle change, case closed.
I'm no ironman, I've fallen off the wagon many times. Like today I weighed in and found that I gained 5lbs over the past month. news like that a few years ago would have found me in a shame spiral and a 'heck with this' attitude. I indulged for the holidays, I allowed myself that luxury so that I did not become so over-sensitive on what I was eating that it thrashed my entire lifestyle change. I look back, see that it was a once-a-year indulgence and look forward to getting right back on track. Does that bum me out a little? Sure, but I look at what I have lost overall - the weight equivalent of my wife and son combined. And that was done due to commitment and faith, not by surgery or pills or fad diets.
The success of any lifestyle change hinges on commitment. If you aren't committed, the lifestyle change you pursue will ultimately fail.
I hope these keys will help you make some positive changes to your lifestyle in 2007!
Friday, December 29, 2006
Saturday, December 23, 2006
Reflections...
"It is not necessary to change. Survival is not mandatory." - W. Edwards Deming
This morning I was reflecting on my eating pattern yesterday. The office had a luncheon and I induldged maybe a little too much. I thought I would be alright with eating a small salad when I got home for dinner, but found myself mindlessly munching the evening away.
I thought about the old me - the one who would have given up. I think about this guy that works in my office building, maybe late 40's early 50's. He looks as though he weighs in at close to 500lbs and needs a cane to walk. Takes him 5 or so minutes to get in and out of his vehicle everyday and has to park in the customer parking area. That could have been me. Actually I would have been much larger than he is now with the path I was going down.
Sometimes I wonder about people like that. Wonder why they haven't been hit on the head with the revelation that changing one's lifestyle, although sometimes painful, is one of the most freeing feelings that one could experience.
That's why in January I am going to start working harder on getting my public speaking off the ground. I know that my story could inspire many others to change their lives for the better. It breaks my heart every time I see an overweight person have to stop walking and sit, or stop because they are huffing so hard.
Think of me and wish me well...
On a side note, this has not been shared with too many people so keep it under your hat for now. My wife just turned in our formal application to begin the adoption process of (hopefully) a little girl from either Russia, the Ukraine, or Uzbekistan. We have been trying for the past 2 years without success and the doctors both concurred that we are fertile, just with a mix of health issues the chances of pregnancy are slim and nil. The cost is going to be around $35,000 and we were approved for a $20,000 loan. I am trying hard to come up with ways of making some money so that we can pay back the loan promptly and not have to go into debt to bring Analise Elizabeth home. If anyone has ideas, feel free to post or email me....
"Our only security is our ability to change." - John Lilly
This morning I was reflecting on my eating pattern yesterday. The office had a luncheon and I induldged maybe a little too much. I thought I would be alright with eating a small salad when I got home for dinner, but found myself mindlessly munching the evening away.
I thought about the old me - the one who would have given up. I think about this guy that works in my office building, maybe late 40's early 50's. He looks as though he weighs in at close to 500lbs and needs a cane to walk. Takes him 5 or so minutes to get in and out of his vehicle everyday and has to park in the customer parking area. That could have been me. Actually I would have been much larger than he is now with the path I was going down.
Sometimes I wonder about people like that. Wonder why they haven't been hit on the head with the revelation that changing one's lifestyle, although sometimes painful, is one of the most freeing feelings that one could experience.
That's why in January I am going to start working harder on getting my public speaking off the ground. I know that my story could inspire many others to change their lives for the better. It breaks my heart every time I see an overweight person have to stop walking and sit, or stop because they are huffing so hard.
Think of me and wish me well...
On a side note, this has not been shared with too many people so keep it under your hat for now. My wife just turned in our formal application to begin the adoption process of (hopefully) a little girl from either Russia, the Ukraine, or Uzbekistan. We have been trying for the past 2 years without success and the doctors both concurred that we are fertile, just with a mix of health issues the chances of pregnancy are slim and nil. The cost is going to be around $35,000 and we were approved for a $20,000 loan. I am trying hard to come up with ways of making some money so that we can pay back the loan promptly and not have to go into debt to bring Analise Elizabeth home. If anyone has ideas, feel free to post or email me....
"Our only security is our ability to change." - John Lilly
Friday, December 15, 2006
Depression & Seasonal Affective Disorder
"I don't know the key to success, but the key to failure is trying to please everybody."
- Bill Cosby
An interesting thing my doctor mentioned to me when I was in for my physical a couple of weeks ago. Told me to take vitamin D supplements, it apparently helps to combat "Seasonal Affective Disorder" which becomes rather rampant up here in Michigan since we don't receive enough sunlight. SAD is described as:
"Throughout the centuries, poets have described a sense of sadness, loss and lethargy which can accompany the shortening days of fall and winter. Many cultures and religions have winter festivals associated with candles or fire. Many of us notice tiredness, a bit of weight gain, difficulty getting out of bed and bouts of "the blues" as fall turns to winter."
One of the ways people combat this is by using UV "light boxes" for an hour or so a day. This concentrated UV light stimulates the skin to produce vitamin D natural sunlight would.
Of course UV light has been known to cause skin cancer, so the alternative would be to add vitamin D supplements to your diet. I have been recommended to take 2000 units and the supplements that include calcium.
So if you are feeling a little depressed or "blah", give your body a boost with some vitamin D...
"There is no failure. Only feedback." - Robert Allen
- Bill Cosby
An interesting thing my doctor mentioned to me when I was in for my physical a couple of weeks ago. Told me to take vitamin D supplements, it apparently helps to combat "Seasonal Affective Disorder" which becomes rather rampant up here in Michigan since we don't receive enough sunlight. SAD is described as:
"Throughout the centuries, poets have described a sense of sadness, loss and lethargy which can accompany the shortening days of fall and winter. Many cultures and religions have winter festivals associated with candles or fire. Many of us notice tiredness, a bit of weight gain, difficulty getting out of bed and bouts of "the blues" as fall turns to winter."
One of the ways people combat this is by using UV "light boxes" for an hour or so a day. This concentrated UV light stimulates the skin to produce vitamin D natural sunlight would.
Of course UV light has been known to cause skin cancer, so the alternative would be to add vitamin D supplements to your diet. I have been recommended to take 2000 units and the supplements that include calcium.
So if you are feeling a little depressed or "blah", give your body a boost with some vitamin D...
"There is no failure. Only feedback." - Robert Allen
Friday, December 08, 2006
Christmas Diet???
"We should be taught not to wait for inspiration to start a thing. Action always generates inspiration. Inspiration seldom generates action." - Frank Tibolt
I recently came across this article while perusing Fark.com. Scientists in New Zealand are claiming that it isn't realistic to start a diet around the holidays and expect to stick with it. I tend to disagree to a point.
I think that you can start a diet (I really hate that term, rather like "lifestyle change" instead) at any time of the year. To make it successful and ongoing takes commitment. Commitment has been the most important key for me in my journey. I have fallen off the wagon, had months of no progress as far as the weight goes, but I continue on because I have committed in my heart that I will stick with it. No commitment = failure.
Sure the holidays are tempting with the cakes, candy, sweets, nuts, and other favorites, but if you resign yourself to the fact that you need to indulge a little - your chances of success will increase.
The goal of the holiday season is to maintain your lifestyle change, it took a few friends on ASD (thanks to The Historian especially) for me to truly understand this concept. Once I got the message, the worries of over-indulging and ending up in a shame spiral began to disappear. Just need my accountability partner to understand that concept...
"All know the way; few actually walk it." - Bodhidharma
I recently came across this article while perusing Fark.com. Scientists in New Zealand are claiming that it isn't realistic to start a diet around the holidays and expect to stick with it. I tend to disagree to a point.
I think that you can start a diet (I really hate that term, rather like "lifestyle change" instead) at any time of the year. To make it successful and ongoing takes commitment. Commitment has been the most important key for me in my journey. I have fallen off the wagon, had months of no progress as far as the weight goes, but I continue on because I have committed in my heart that I will stick with it. No commitment = failure.
Sure the holidays are tempting with the cakes, candy, sweets, nuts, and other favorites, but if you resign yourself to the fact that you need to indulge a little - your chances of success will increase.
The goal of the holiday season is to maintain your lifestyle change, it took a few friends on ASD (thanks to The Historian especially) for me to truly understand this concept. Once I got the message, the worries of over-indulging and ending up in a shame spiral began to disappear. Just need my accountability partner to understand that concept...
"All know the way; few actually walk it." - Bodhidharma
Friday, December 01, 2006
Matty's Monthly Update - November 2006
Well another holiday has come and gone. Hard to believe that another year on my weight loss journey is close to the end. Lots of memories and lots of things to look forward to as well.
To get the weight out of the way, no gain/no loss. Staying steady at 251lbs, which to think about Thanksgiving and the few days that followed where I fell off the wagon - this is a good thing. I need to take time to re-group after Christmas and come up with a more effective attack plan to kick-start the weight loss again.
Some more exciting things happened this month, I wound up in the Grand Rapids Press twice this past month. One time I was a part of their 'Vital Signs' column where they pick someone that has changed their lifestyle in a healthy way. The second ended up on the front page of the Lakeshore Grand Rapids Press on Thanksgiving Day:
http://www.mlive.com/search/index.ssf?/base/news-8/1164268436145990.xml?grpress?NELK&coll=6
It was a well-received article, I even got phone calls and comments from some of our agency's clients...
I also recently completed my 10th speech for Toastmasters (www.toastmasters.org), which gives me the designation of Certified ToastMaster. I am excited about this and the continuing journey through the club. It has helped me immensely in my pursuit of becoming a public speaker.
My webshow, "The Fattening of America" is gaining momentum (www.youtube.com/user/phatteningphilms), I have had over 100 hits on several episodes and even a couple of subscribers. I hope to keep this project going to get my message out there to inspire others...
I saw my doctor for the first time in a year yesterday. He was very impressed and relayed that all of my lab work came out near perfect. Cholesterol, sodium, protein, calcium, blood sugar were all in the optimal ranges. My blood pressure came in at 116/60, which was excellent. He had commented on the articles and mentioned that now that I had such noteriety, I have no choice but to keep going. How right he is...
Well, that's another month! Thank you all again for being a part of my support system!
Matty (I weighed more than Jared from Subway)
481/251/225(starting weight/current weight/goal weight)
First mini goal achieved - 104lbs lost 10/26/04Second mini goal achieved - 137lbs lost 01/28/05Third mini goal achieved - 183lbs lost 09/30/05Fourth mini goal achieved - 204lbs total lost 01/30/06Fifth mini goal achieved - 233lbs total lost by 08/31/06Sixth mini goal - 256lbs total lost by 02/24/2007
To get the weight out of the way, no gain/no loss. Staying steady at 251lbs, which to think about Thanksgiving and the few days that followed where I fell off the wagon - this is a good thing. I need to take time to re-group after Christmas and come up with a more effective attack plan to kick-start the weight loss again.
Some more exciting things happened this month, I wound up in the Grand Rapids Press twice this past month. One time I was a part of their 'Vital Signs' column where they pick someone that has changed their lifestyle in a healthy way. The second ended up on the front page of the Lakeshore Grand Rapids Press on Thanksgiving Day:
http://www.mlive.com/search/index.ssf?/base/news-8/1164268436145990.xml?grpress?NELK&coll=6
It was a well-received article, I even got phone calls and comments from some of our agency's clients...
I also recently completed my 10th speech for Toastmasters (www.toastmasters.org), which gives me the designation of Certified ToastMaster. I am excited about this and the continuing journey through the club. It has helped me immensely in my pursuit of becoming a public speaker.
My webshow, "The Fattening of America" is gaining momentum (www.youtube.com/user/phatteningphilms), I have had over 100 hits on several episodes and even a couple of subscribers. I hope to keep this project going to get my message out there to inspire others...
I saw my doctor for the first time in a year yesterday. He was very impressed and relayed that all of my lab work came out near perfect. Cholesterol, sodium, protein, calcium, blood sugar were all in the optimal ranges. My blood pressure came in at 116/60, which was excellent. He had commented on the articles and mentioned that now that I had such noteriety, I have no choice but to keep going. How right he is...
Well, that's another month! Thank you all again for being a part of my support system!
Matty (I weighed more than Jared from Subway)
481/251/225(starting weight/current weight/goal weight)
First mini goal achieved - 104lbs lost 10/26/04Second mini goal achieved - 137lbs lost 01/28/05Third mini goal achieved - 183lbs lost 09/30/05Fourth mini goal achieved - 204lbs total lost 01/30/06Fifth mini goal achieved - 233lbs total lost by 08/31/06Sixth mini goal - 256lbs total lost by 02/24/2007
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