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The Slimming Pool Weight Loss Blog: Hey, I was Eating That!

Tuesday, July 27, 2004

Exercise for Weight Loss: How Long is This Going to Take?

As for exercising and not seeing a result let us all take a deep breath and then repeat after me: "It just takes time." If a person has spent the last 20 years not exercising and not eating well, they cannot expect that two weeks on a treadmill will turn that around. It can take a long time for the effects of a sedentary lifestyle to be turned around, but if during that time consistent good habits are being employed, then good things are going on inside as well.

When I studied herbology it was considered that for every year you'd had a problem, then expecting one month of herb therapy was reasonable, or for every month, one week. So if one has had a weight problem for 10 years, then expecting anything less than a concentrated effort for 10 months is folly.

I think the best way to use EFT for weight loss issues is by using it on our day-to-day struggles, fears, doubts, and any anxiousness over "how long is this going to take." I know when I decide to start adding healthier habits, I'm checking after an hour or two to see if I can tell a difference. We all want it right now.

My other problem is with weight alone - how much we weigh has nothing whatsoever to do with how we look. People get too fixated on the scale. If I let the scale bother me I'd be a basket case right now because I put on about 7 pounds since last Sept. At first I did the usual, "I'm not doing anything different. I'm eating the same. What's going on?" routine, and then I realized the truth.

When I moved into a new house last September my exercise routine suddenly stopped entirely. I had been riding my bike 50 minutes six days a week, and doing weight training four days a week. My office was upstairs and I went up and down the stairs probably 20 times a day.

Now everything was turned upside down. My office is on the main level, so I'm no longer going up and down the stairs every day. I didn't get back into the routine of riding my bike until just a few weeks ago (consistently), and I didn't get started back to consistent weight training until a few weeks ago either. Yes, I'm eating about the same, but my energy needs had changed drastically. So, in nine months time I put on seven pounds (that included the holiday season). Normally I don't gain weight over the holidays but this year I did because the added food plus decreased activity was all it took.

So, if I'd been fixated on the scale, I may have just thrown my hands up in despair over the weight gain! Oh, my God, this is horrible and now I feel awful so I'm going to eat something to make myself feel better. I'll start a diet on Monday." We've all been there. In my case even though some of my pants no longer are comfortable to wear, I just scratched my head, and thought it was strange, but went about my life. It didn't make me "feel awful" it just was and I accepted it.

Now, I'm back into a steady routine of movement, and the weight is coming back off and now I'm satisfied with that progress. It may take a couple more months, it could take six, I don't care - I know what I'm doing is what will make the difference, and if my weight suddenly changes despite the exercise and despite eating well, then I'll look at the medications I'm taking, or my stress levels, or whatever else might be going on.

Use EFT every single day on whatever is going on in your life, and it will become easier and easier to become healthier every day. It takes time to regain health - give yourself that time.

"Even though I wish I could lose this weight faster, I deeply and completely accept myself and I accept that it takes time."

"Even though I don't want to wait to see a result, I deeply and completely accept that I'm in a hurry and I want it now."

Remember too that exercise doesn't have to mean sports and it doesn't have to mean horrible boring movements you do in front of the TV. It can mean baking bread (kneading dough is a wonderful exercise), hanging laundry out to dry (I know most people don't think of that as fun, but hey, movement feels good), washing the car (again, yuck, I know, but wait - don't you feel invigorated after you do "chores?" I know I do. Turn every chance to move into your "idea" of exercise. Holding that grocery sack out in front of you and lift it a few times as you walk toward the house. It's all good.

Posted by OneMoreBite-Weightloss on Tuesday, July 27, 2004

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Wednesday, July 21, 2004

EFT: Reluctance to Quit Smoking, Weight Loss

This was a reply I made in a Yahoo Group forum, and I thought it appropriate for today's Daily Bite. The poster was specifically asking about her reluctance to use EFT on her smoking because she really wasn't' ready to quit:

It makes perfectly good sense that you wouldn't want to give up something you enjoy, even if you think/know it would be better if you did. I had to quit smoking about 10 years ago and I say "had" because I didn't want to. My son was in about second grade and in school they were pushing the kids to go home and tell your parents that smoking is bad, etc. So he did, and I just could not stand it, having my 8-year old know better than I, so I stopped. But I liked smoking - don't know why, but I did. I still don't hate the smell ;-)

That time quitting was no big deal, because I only smoked outdoors, and never in front of my son, so it was only a few smokes a day. Many years prior to that I had the opportunity to quit when I smoked regularly - up to two packs a day, and had for years. That time an incident occurred that suddenly snapped my decision and that was that.

I did it by the one day at a time approach. Every morning I'd make a decision, yes or no, and I'd say, "Today I will not smoke. If I want to tomorrow, that's fine, but today, just for today, I will not smoke. I can make it one little day. No matter what comes up, I will make it through this day."

That's the general idea anyway. The point is, when you are ready, you'll be able to do it.

Meanwhile, I'd use EFT and tap on the fact that you don't want to quit. So what, right? Use the EFT, and I'll bet you end up uncovering lots of "good" reasons, that perhaps dealing with will help in the long run?

"Even though I just don't want to quit smoking, I deeply and completely accept myself anyway, so there!"

"Even though no one can make me quit if I don't want to, I deeply and completely accept myself."

"Even though I'm not ready to quit smoking, ..."

"Even though I like smoking, thank you very much ..."

"Even though I'm afraid I'll gain weight if I quit smoking, I deeply and completely love and accept myself from this day forward."

This happens so often with people wanting to lose weight. I think because there are so many underlying issues that when one thinks in terms of the big picture, i.e. quitting smoking, losing weight, that the real issues are still hidden. Tapping instead on the very idea that you hold at that moment, such as not wanting to stop, is, in my way of thinking, a good idea. Try it, and let us know what you think and how it feels to you?

Posted by OneMoreBite-Weightloss on Wednesday, July 21, 2004

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Monday, July 19, 2004

American Diet: Too Much or Not Enough Protein

What's Better for Weight Loss: High Protein or Low Fat?

A July 15, 2004 Yahoo News Headline shouts, "American Diet Too Heavy in Meat, Study Finds," and goes on to state that, "The U.S. Department of Agriculture, the American Heart Association, the American Cancer Society and many other groups routinely advise Americans to eat a plant-based diet, adding only a little meat and low-fat dairy products."

Er, okay, but what about all the news releases about how the low carb diet works better than the low fat approach? Huh? What about that? When will any of this make any sense? It seems to be coming to a head with the low carb diet works better for weight loss proponents on one side, and the American Diet too high in meat proponents on the other, and may the best diet, er man, win.

The trouble is, no "diet" will work unless it's a lifestyle change. The pervasive mentality that "I'm on a diet" is not conducive to long-term weight loss. You must change your mind first, and then the weight loss will folllow. Simply switch from overeating bread to overeating meat is not the answer. Susan Finn, former president of the American Council on Nutrition and Exercise says, "We need to cut down on portion size and get active." She is not alone.

As a member of the National Registry of Weight Loss I know what's worked for me (low fat, higher complex carbs), but that doesn't discount what works for someone else. Many of those listed with the registry (having lost 30 or more pounds and kept it off for at least a year) have had success with different eating plans. The overwhelming majority do exercise regularly so find an activity you like and get moving.

Remember, we are all unique. Pay attention to the headlines, but always keep an open mind. Today's miracle is tomorrow's forbidden fruit.

Posted by OneMoreBite-Weightloss on Monday, July 19, 2004

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Tuesday, July 13, 2004

How to Make Pork Rinds and other Fun with Pork

::Disclaimer:: If you follow a low carb approach, you may like these ideas. Otherwise, maybe don't read this.

Since the pork rind's people are having trouble keeping the shelves stocked, you might consider making your own. Pork Rinds are popular with the Atkins Diet because they have zero carbs.

How to Make Pork Rinds

Take the trimmings from any regular pork, put them in a pan in the oven at a low temp (about 150-200 F) and cook them a few hours till they stop popping and sizzling (that should be entertaining too!). Once the music stops that means all the fat has been rendered out and you have pork cracklings, which according to the poster, "Are mighty tasty in themselves!" I can't say I've ever actually eaten Pork Rinds. ;-)

Do it Yourself Lard

Strain and save the fat from cooked bacon in a jar in the fridge. That is pure lard: rendered pork fat. Use this in place of oil for sauteing, and when cooking things like fried eggs.

Do it Yourself Suet

Substitute beef trimmings and you get suet (rather than lard), which you can use if your kosher. Remember how tasty the original McDonald's french fries were? They used beef suet for their oil which vegetarians went crazy about and eventually McDonalds was forced to switch to vegetable oil.

The same thing can be done with chicken skins, too. "Mmmmm crispy chicken skins!"

It all sounds sorta gross to me, but I don't go in for eating pig skin eater. People that do, love it.

Posted by OneMoreBite-Weightloss on Tuesday, July 13, 2004

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Wednesday, July 07, 2004

Is it Olean® or Oh, Yuck?

In mid-2003 the FDA released its requirement for a warning label on products containing the fake fat Olean due to the relentless efforts of P&G Proctor & Gamble who own and market Olean formerly known as Olestra. It's not easy selling a product that states, "This Product Contains Olestra. Olestra may cause abdominal cramping and loose stools. Olestra inhibits the absorption of some vitamins and other nutrients. Vitamins A, D, E and K have been added," which was the previous warning required by FDA. P&G eventually persuaded FDA that because a lot of other products also cause SOME people distress (due to over consumption, allergies, etc), there was no reason to disparage their innocent product. In double-blind studies conducted by P&G (it's totally common for a company to conduct their own tests), a limited number of people had problems. What a surprise! Based on this and other dubious research also provided by P&G the FDA easily agreed. Today no warning label is required at all!

The FDA's Talk Paper released August 1, 2003 states: "Manufacturers will not (emphasis added) be required to display the 1996 label statement on products containing olestra. However, FDA will require manufacturers to continue adding Vitamins A, D, E, and K to such products. Consumers will now see an asterisk after each of these added fat-soluble vitamins listed in the ingredient statement of products containing olestra. The asterisk will reference the statement, "Dietarily insignificant." Plain English translation: Look on the label for a teensy mark after Vitamins A, D, E & K. If the asterisk is there, so probably is Olestra.

Now, the FDA has decided to allow the use of Olean® in microwave popcorn. Yipee! Fun for all the family. It wouldn't be a problem if you stuck to the suggested serving size but who does that? Most people eat the whole bag, even though it says it serves 20 (okay, I'm exagerating. It serves 12). So now folks showing up at their doctors with vague and unspecified intestional symptoms are likely to be treated with any number of tests and medications when a simple, "Avoid eating Olean" would have sufficed. Also, it's not funny to offer snacks to unsuspecting neighborhood teenagers and watch them one by one get a funny look on their face saying, "I think I need to go home now."

Posted by OneMoreBite-Weightloss on Wednesday, July 07, 2004

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Tuesday, July 06, 2004

Managing Cravings with EFT

How to Use EFT for Managing Food Cravings

There are several ways to manage cravings; you can attempt to stop eating the food entirely, i.e. out of sight out of mind; you can modify your eating habits around a particular food, i.e. cut back on the quantity or how often you indulge; you can use EFT to diffuse the attachment you have to this particular food; or you can try the compulsion blow-out procedure (you'll need an NLP practitioner for this one).

Eliminating the offending food entirely is rarely successful. We can only limit ourselves for so long before we go crazy, eating everything in sight to make up for the deprivation. Modifying your behavior can be successful, but it can also be difficult. We want to change, but despite our best efforts, we still find ourselves craving the same things, day after day.

Today I read another post from someone saying she's craving cookies and cake and what can she eat instead? I say eat the cookies, but first, use EFT to help lessen the cravings. Usually a food craving is more about the emotions underlying that craving than the actual food. Remember when you were small and a cookie helped soothe the pain of a skinned knee? Today, when you're feeling small, you want a cookie and nothing but a cookie will do!

EFT is often helpful to diminish or demolish the cravings!

You've said you are going to stop nighttime snacking, and then the voices start, "I've been good all day, I deserve a treat, just one won't hurt..." You're basically talking yourself into it, and then you're off and running to the kitchen. Most of us find that once we say yes to that voice, there's no holding ourselves back.

Use EFT as soon as you notice yourself doing the "talk myself into it routine." The first round you might notice the craving is somewhat reduced (or it could disappear entirely), but it will likely be lessened. Once you have done one round, re-rate your desire for the food, and if it is still high (more than a six), do another round of EFT right then:

Set-up: "Even though I still want to eat cookies (or whatever is your craving), I'm fine just the way I am."

Reminder: "Still want to eat _________."

While I'm doing the EFT round, I might find myself thinking things such as, "It's not that I want to eat them all, it's just that once I start I can't stop."

So, for the next round I'll use that statement:

Set-up: "Even though I can't stop eating cookies once I get started, I deeply and completely accept myself anyway."

Say the "even though" part with gusto, you really mean it! You are okay, just the way you are.

Reminder: "Can't stop eating cookies," or "Won't stop if I get started."

This round might lead to, "That's not true, I can decide how much I want, I just don't want to limit myself," so the next round might be:

Set-up: "Even though I hate to limit how much I eat, I deeply and completely..." or "Even though I don't want to limit how much I'll eat," or whatever words fit your situation.

Reminder: "No limits"

Make this process yours and let your personal thoughts guide you. Doing this will help you unearth core issues and beliefs you may not have realized were there. Remember, it's not the precise words you use, but the thoughts that accompany those words. You can do EFT without saying anything at all, so don't get all caught up in not knowing exactly what to say - that's just another trick your mind is playing to keep you stuck.

Do EFT at least three times a day for best results, and if you want ideas or suggestions, just ask. I'm happy to help. ;-)

Posted by OneMoreBite-Weightloss on Tuesday, July 06, 2004

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		Kathryn Martyn Smith, M.NLP Body Mind Therapy, Weight Loss Coach 210 NW 78th Street Vancouver, Washington 98665 360-695-3184

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