MoJo Update Week 4
I started the week thinking I had a great plan for continuing my weight loss trend. I was nervous as the last 3 weeks were easy, so knowing what it would take to continue the trend was comforting. But, what I didn’t know was that my plans would change. I was unsure if my lifestyle tracker would correctly predict the weekly outcome.
Did you know that nearly 65 percent of dieters return to their pre-dieting weight within three years, according to Gary Foster, Ph.D., clinical director of the Weight and Eating Disorders Program at the University of Pennsylvania. The statistics for dieters who lose weight rapidly, according to Wellsphere, a website sponsored by Stanford University, is worse. Only 5 percent of people who lose weight on a crash diet will keep the weight off. Crash diets include any unhealthy diet, from severe calorie-restriction diets to diets that consist of only a few kinds of foods.
My Weekly Plan
With the above facts in mind, I find it comforting to have a weekly plan and to know that I have a path, through my lifestyle formula, for long term success. TimeChop (download on the App Store) has made a big difference in helping me plan healthy meals. Starting the week, I knew that I’d have dinner out with family twice; that I’d have 3 days of running and a day of skiing, and would have a couple of other opportunities for “beer”. A majority of my meals would be TimeChop meals, and based on my formula, with 19 healthy meals out of 21, and balancing exercise with the beer, I’d continue my weight loss trend and higher performance. Perfect.
Near the end of the week I was feeling great. I had it all figured out and everything was going just like I’d planned. Two meals out, check. Exercised 3 times including a hard uphill run, check. Had a few beers during the week, check. And I’m now ready for the weekend with plans to ski on Saturday and another dinner out. I am dialed.
Change of Plans
Saturday came and, as planned, we were driving up the mountain for a day of skiing. The weather had dumped 3’ of snow in the past week and we were excited for the great skiing ahead. We could see it was going to be a stormy day, but the snow would be worth it.
We could also see, as we were nearing the resort, a lot of cars coming down the mountain, and further observation showed the trees were blowing sideways. Knowing we could ski on Sunday, we decided to pass on the day of skiing. The next thing you know we are running errands, working, eating both lunch and dinner out and having a few drinks.
Staying in Control
If I were on a diet I’d be worried about counting each calorie, or totally stressed because I went off my plan; I’d be really disappointed in myself. Instead, I feel good and in control because I have a long term view of weight loss, and believe I know how to accomplish my overall health and well being goals which will lead to better performance on the ski slope, running trails and in the office.
2018 Lifestyle Tracker
|Week Ending||Whole Food Nutrition (out of 21 possible)||Weekly Exercise||Weekly "Beer"||Formula Result||Actual Result|
|1/6/2018||19||5||6||Weight Loss||Lost 1 lb.|
|1/13/2018||20||5||4||Weight Loss||Lost 1 lb.|
|1/20/2018||19||6||5||Weight Loss||Lost 1 lb.|
|1/27/2018||17||3||5||Weight Gain||Gained 1/2 lb.|
|2/3/2018||19||6||2||Weight Loss||Lost 1/2 lb.|
|2/10/1018||20||4||9||Weight Gain||No scale for weighing|
|2/17/1018||19||4||2||Weight Loss||Potential Loss (assumes gain in prior week)|
Weekly Lifestyle Update
Nutrition-wise I ate 17 out of 21 meals comprised solely of real/whole ingredients (TimeChop type meals). This is below the 18 meal minimum (86%) the formula requires to neither gain nor lose weight. Coupled with an unbalanced exercise to beer ratio, I should expect to gain weight this week. Luckily it was only a little.
My 2018 Lifestyle Tracker
Whole Food Nutrition “Points” + Moderation & Balance “Points”.
- If greater than zero = weight loss,
- If less than zero = weight gain,
- If zero = stay the same.
If I eat 19 or more of the 21 meals using real ingredients, I’ll have a greater chance of seeing weight loss. Nutrition is the key driver for my weight.
If my “beer” amount exceeds my exercise amount, it will make it harder to lose weight. The moderation and balance portion can help or hinder in a small amount; they provide a “kicker” to weight loss, but only if the nutrition measure is positive.
Whole Food Nutrition Points
1) how many meals I ate (out of the 21 meals available at 3 meals/day) that were comprised of real (whole) food. Basically, I’ll count how many TimeChop type meals I eat each week. If you are interested in what a TimeChop meal is, you can download a free ebook of an entire connected meal or download the free app to get all the automated features.
My Moderation & Balance
2) the number of beers (or other “funnish” type drinks or unhealthy snacks) I eat/drink. I don’t drink soda, or other sugary or diet drinks, but if I did, I’d count them as a part of this category.
3) the number of times each week I get 30 minutes or equivalent of aerobic exercise. For example, a 40 minute run counts as 1. Four hours of snow skiing counts as 2 because I feel like I ran for an hour after 4 hours of skiing.
What I like about this system is that it’s general enough to incorporate everything I do and it’s adaptable to everyone and their degree of fitness. You follow a couple of rules and use your own honest judgement. For example, yesterday I ate 3 whole food meals (3 for 3), didn’t exercise (0) and had a few handfuls of almonds covered in dark chocolate. If I had only a few almonds, I’d not worry about it, but I had more than that, so I judged that as a 1 in the beer category.
I’m on a path of gradual weight loss, a continuation from a surprising 2017 realization about my relationship with food it’s impact on exercise, physical and emotional well-being. If my theory holds, I’ll see positive improvements in all categories and an overall improvement in my work performance.
I’m testing out a simple formula to confirm my body’s response to eating meals made with real/whole food ingredients, and to understand the impact of balancing exercise with the consumption of “unhealthy” snacks and drink.
Each week I report my success or failure. I don’t count calories, read labels or have a maniacal exercise plan. I’m hoping to prove that a simple lifestyle change can bring about a healthier life with higher performance, even as we age.