Resisting Temptation

I've had several awakenings re my workouts

You should get a good trainer as that really helps me stick to my routine

I've always trained in a very technical way keeping movements strict but last year I realized that while my training was technical my diet was a disaster so now I made my diet technical too. I had to cut out a lot and I miss pigging out sometimes but now I have a son and my thinking is that I have to avoid having a heart attack from being overweight which is far more important than eating something tasty

As for temptation, Models having a saying "Nothing tastes as good as skinny feels" which they overdo but its a good reminder anyways. You just have to figure out a way to keep yourself motivated & dont hang out w people who want to take you to pig out.

I was retaining a lot of water so I had to cut out soda, salt, bread, pasta, pizza

Then I had to cut sweets although I have maybe 1 small bite of chocolate just so I dont go crazy.

I eat a big fat steak once a week and maybe a few scoops of ice cream

 

Anytime you get distracted and don't want to make it to a workout just tell yourself "there are always a million reasons not to do something". Getting a trainer may help, but ultimately the final decision is going to be yours.

For the other temptations, alcohol and food related you just have to focus on your long term goal. The food may may you feel good for that short period of time but you know you're not going to be happy with yourself after the fact. When I first got on a "diet" to drop the initial weight I wanted to lose I allowed one day of the week to indulge on treats (but still in much smaller quantities that I did back when I was bigger), which really helped curb the cravings during the rest of the week.

One of the hardest things at first was saying no to friends when they wanted to go out partying/drinking/eating. I found that I just had to suck it up and refuse the majority of the time if I wanted to get where I was going.

I'm 30 pounds lighter since I implemented these changes and 50 pounds lighter than I was when I started senior year of high school. It's not easy but you have to keep that end goal in mind otherwise it's quite the uphill battle.

 

maybe your goals aren't relevant to you any more?

I'd suggest your goals become part of a lifestyle change, either working with a group or setting competitive goals like a race, or races of some sort. or whatever works for you?

 

This is a VERY complex subject but I'd like to dabble with responding to some of it....

A trainer can help make the most of your workouts, keep things fresh and prevent injury...but of all the benefits a trainer offers, I've found that the core value is ACCOUNTIBILITY...the fact that you know someone is watching you, that you have regular appointments and are being evaluated can be a strong key to consistency & success.

Exercise is great, both weight-training and cardio...the benefits are well proven and vast, but most experts will agree that diet is really what will overall dictate the size and shape of your body. I recently had the pleasure of meeting Don "The Dragon" Wilson and what he told me was simple: "the exercise & cardio is great and do it if you enjoy it....but what you put in your mouth will ultimately determine your weight"

Yeah...ya know, it's really about calories in vs. calories out. Weight training burns calories while you do it AND afterwards, whereas most cardio tends to just burns calories while you perform it...but it's always about a blend of both. Beyond that, the body is so efficient that an hour of exercise can easily be eaten-back with just one meal where you feel a hint entitled to eat a bit more or drink a few beers. Again, diet is the cornerstone of weight loss.

Unfortunately the rate of dietetic failure with conventional diets is a staggering 95%, most people gain their weight back...and the more gimmicky the diet, the more likely the failure: there is no easy way or magic bullet. The popular thing to say nowadays revolves around the words "Lifestyle change" but I find it's a buzz-phrase. I realize this could be subject to extreme scrutiny but I see it as a 2-step process: enduring sustained & marginally uncomfortable dieting in a slow/healthy manner....and then sustaining a new lifestyle to maintain once you get there.

Here's what I think it comes down to: FIGURE OUT WHAT WORKS FOR YOU AND STICK TO IT. What worked for someone else may not work for you, and vice versa. You specifically asked for ways and advice to resist temptation and to stay focused...so here it is, based on what I'm sensing about you:

Until you reach your goal weight, DON'T TRY TO MODERATE

Exercise is great, but it's gonna come down to diet:

You need to lose weight, that means entering into a condition where you're eating less calories then your body needs...it's a caloric deficit. It's not fun, it's not comfortable and it means sacrifice. Your body was designed to survive on marginal calories for days on end....and yet we're surrounded by food 24/7 and many of us live a fairly inactive lifestyle while being surrounded by delicious food. It's a choice you're going to have to make and if you're going to make any effort, then you may as well commit all the way...so ask yourself if you're really ready to do this or if it's another annual shot at getting in shape that'll likely end when your buddies call to go party/drink/eat.

What's the point of enduring 3-5 months of diet only to lose all that ground by reverting back to your former routine? You need to get in it to thin it; either commit yourself to making it happen or resign yourself to wallowing in the mediocrity that has become obese America.

When I say "Don't moderate"...that means you don't attempt to incorporate any of that unhealthy food/drink into your life.

I know, I know...some diets suggest you allow yourself some of the "guilty pleasures" so that you don't feel entirely cut-off from your favorite foods; by giving yourself some of the food, you won't feel deprived and likely binge-off your diet.

See...it comes back to the same thing: find what works for you. For some people that approach works, but for many people I've worked with, we've found the zero-tolerance apporach more effective. The moment you start to have "just one beer" you suddenly incorporate that food into your culinary repertoire...so maybe on the weekend or after a big game you decide you can have two beers. I dunno, this-that and the other and suddenly you're no longer making progress. A diet needs to be flexible, but on the whole you know what foods you should eat and what foods are not helping....and to that, and to answer your question: don't try to moderate the fattening foods or bad habits back into your lifestyle until you're at your goal weight.

For me, I say "no beer, no pizza, no bread rolls"....I find that after a month it'll become reflex to just say no and you won't agonize over the decision or be tempted. I find it's easier to have none then to have a bit and then wish you could have more...and the moment I have some, it suddenly becomes part of what I can eat: it all goes downhill from there. So for me, zero-moderation of the most evil foods. Just figure the food you could have eaten today you already ate in the past.

Outline what foods you can eat and which foods you'll sacrifice. Perhaps hook-up with a nutritionist or dietician and even a personal trainer....or maybe just another friend who also wants to lose weight. Accountibility is huge. You can't be perfect 100% of the time, but strive to be...and if (when) you fall off the wagon, just get back on it. The race is long and changes don't happen over night. You'll hate keeping a food journal, but doing so will likely reduce your intake by as much as 30% just by making you realize that with each bite you'll need to report/track it. So what I'm saying is that you really throw yourself into this...it can't be a hobby or phase, it's got to be a serious mission where you're committed big-time...you need to be one of the 5% that succeeds!

 

The above post offers GREAT advice and insight into this deceptively complex situation. Read, and re-read that post, lots of info given here.

Also, might I recommend a book? Read "In defense of food". Great book. Again, LOTS of info in the book about food as a whole (and whole foods, haha). What the book will do is several things: Though it's an easy read, it will take you a few days (or weeks if you take your time with it, which I recommend) to cover it. This will keep your brain focussed on diet while you are reading the book (good for willpower). It will also educate you immensely on foods which are good for us (ie: we were designed to operate on) vs the fake stuff you see out there in the world (especially at restaurants) which others encourage you to eat. The book will crystallize for you what foods out there you should be avoiding, and you will find that the temptations out there stop being so tempting, if you know what I mean.

For me, once I had the realization that we, as humans, were created (or evolved, your choice) as basically machines which have a "recommended" fuel, we should put in that recommended fuel. That is, we were made to operate on foods we either hunted or gathered. That would be fresh produce and meats. That would NOT mean packaged, processed, foods or foods which have been gravied, sauced, fried, etc etc. So I eat unlimited fruits and vegetables, moderate lean meats and fish, as well as nuts and seeds. Nothing that was once batter, no pastries, no sauces, etc. Nothing with ingredients, if I can avoid it. To me, these things are exactly equal to cigarettes.

And honestly, just like cigarettes, those things which I avoid are intensely addicting. Does this surprise anyone, considering we have such an obesity epidemic in this country? But if you accept that these "foods" are in fact addicting, it makes it easier to accept that you are missing them but that you should keep trying to resist this temptation. Just like quitting smoking, after you have been "off" the bad stuff for a while, resisting the bad-for-you foods is much easier. It becomes less tempting, eventually to the point of looking artificial and unappealing (like a buffet of cigarettes).

Remember, also, that you will not get much, if any, support from those around you at first (maybe never). Don't let that sway you from doing and eating what is good for you! Using my smoking analogy, realize that these folks are probably eating horribly, and are probably not doing any exercise themselves. They probably know that what they are doing is bad for them, but they probably don't think about this on a daily basis. After all, did you think about diet on a daily basis 2 years ago? Then along comes you, doing it right, and they can't help but be a little bit introspective. Makes them realize the things they're doing wrong. Human psyche being what it is, though, means they will try to sabotage your plan rather than fix their problems first. It's just easier that way. Once you are back on the wrong track with them, they won't be constantly reminded that they themselves are doing the wrong thing (or not doing the right thing). So, remember, you are doing this for yourself, they don't have to follow, but don't let them derail you.

Keep at it, it sounds like you have had some very good results with your diet and exercise program so far. Get back on track, your future-self will thank you for it!

Lastly, I love the saying "nothing tastes as good as skinny feels"!

John

 

Whoa, thanks John!

And while it may seem I'm just reciprocating in the like fashion, I'd like to say that your post was excellent as well. Lots of truth to what you say!!

I recently took a cruise in Alaska and I discovered the opposite of the gym, is a cruise! Food was everywhere, unlimited, in excess and without cost. Despite my steadfast routine and dedication to diet & fitness, it only took a day or two before I lost all control and had a gorge-fest...all the while surrounded by obese people working the buffet like a consumptive chain-gang. The thing that struck me most was how I could eat a HUGE meal and only two hours later feel the honest sensation of hunger. I firmly believe in what many current studies explain: that refined foods high in sugar cause a rapid release of insulin which in turns crashes your blood sugar level and essentially triggers the hunger cycle again.

If you eat whole foods and avoid the junk, the digestive process is slower and the assimilation of nutrients is gradual...you don't get the blood-sugar crash and ensuing hunger: eating more lends to eating more...and eating right lends to eating less. Today I've had less then 1,800 calories and I feel just as satisfied as those days on the cruise!

My point: there are only two paths....eating big or eating right. Too many people say they want to make the change, but few are willing to stay the course or do it right...they instead look for fad diets, which invariably fail and are unhealthy.

First-off....do read those books and perhaps enlist the skills of a nutritionist...you need to get committed, enthused and connected to this goal. The body will follow the mind, always remember that!

A lot of people hit the diet & fitness hard during the week..and then cut loose a bit on weekends. I think of it like work: you work hard, you earn your money...enjoy it a bit on the weekends....but that doesn't mean you should blow everything you earned over the weekend. It's all about balance.

Here's the deal...few people will do a hard workout and then chomp-down some huge amoutns of pepperoni pizza. Why? Because after all that work they won't want to throw it away! Same deal with you: you won't work hard all week long and then blow your progress over the course of 2 days...that's like detailing your car and then running it through the mud bog.

Two thoughts...

At first it's very hard, but over time you adjust and adapt...with each week it gets progressively easier and you feel less deprived. The longer you stay the course, the easier it'll become.

You can still enjoy your weekends, but once you get into it you'll just reduce your weekend consumption from total-gorge to a more moderate intake. In other words, what you will consider a binge is probably an average weekend now. You can do it, but it will hamper your progress. It's all about balance....but as you get more fit & healthy, it should become a routine and a passion and when you do hit the alcohol you'll feel how it adversly affects your body and performance. And again, it's all about balance....

Good luck!

-Steve

 

At 42 years old I just tipped the scales at 20lbs overweight. While this is not the end of the world, the trend is alarming. While reading through these threads and trying to get motivated, I am looking at my dog. He is in great shape. True, he is young but there are young out-of-shape dogs. What is his secret?

1. He only eats what he is given...he does not feed himself and he does not snack.
2. Only when he is good does he have a tasty treat.
3. He only gets the occasional sip of beer.
4. He drinks plenty of water.
5. He is playful and energetic.
6. He gets a daily walk
7. He occasionally goes to the dog park for some wide open sprints.
8. He gets plenty of sleep.

I think I have found my inspiration and my new Motto is "Feed the Dog"

dave
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Thanks for bringing back this thread. I missed it when it first was active.

Life has gotten into the way of healthy eating and exercise with me over the years.

I have kept 100 pounds off for over 4 years now and this year i started exercising hard core with a trainer 3 times a week at my home...If i'm away, he emails me a workout that can be done at the hotel, cottage etc. and he requires a full report back on what my heart rate was for each exercise, level of accomplishment etc.

The accountability of a trainer is great for me although very pricey.($1200/month)

I still dont eat perfect but I do not gain weight.

Over 50 and overweight is a challenge that can be overcome with acccountability and some good old determination and restraint at the dinner table.

The stress of school and your MBA program no doubt adds strain to your time available for exercise. Good luck finding the balance you need to be happy with yourself.


Beev

 

I really value having a personal trainer. Also, finding things that are healthy to eat that you like and aren't like torture and are easy to get help a lot. I'm pretty busy but I often get sushi or a salad from subway. Don't buy "bad" foods so they aren't in your house as a temptation.

 

I eat completely clean Monday - Saturday and then eat whatever I want on Sundays. Works for me.

 

Absolutely works for me. Mine has a program he uses every Fri, I weigh in and he measures me and keeps a record of it. Great to see progress or backsliding

 

I've been a food Nazi and work out-aholic since the day I was born. It's just in my blood.

Food=Fuel. Nothing more. Food is not for fun. Food addiction is a very real problem and needs to be addressed by many people.

The problem with today is so many people have such horribly bad diets that a person feels if he's a little better than everyone else then that's all they need to do. That's B.S. It takes a lot of work to stay healthy.

I do not eat:
Sugar
Rice
Wheat
Fried food of any kind
Fast food of any kind
Alchohol

Just because everyone else eats tons of this crap does not mean that if you eat less of it you're doing better. You shouldn't be eating any of it at all!! EVER!

Fish, chicken, steak cooked without butter added and veggies is all the body needs.

I'm 37. I lift more weight and have more endurance than I did when I was 22. I have never had the flu. I never get colds. I take no medications. I sleep great.

Diet, diet, diet and exercise. Discipline!

 

Buy The Insanity work out DVDs. For the days where you cant make it to the gym. It will take 35-45mns out of your time (shower included) and it will be the best thing you will do that day as it will pump you out so you can study much better AND will burn calories like nothing else.

I have been lazy for a month (until last saturday) and plan to start the insanity work out again this week. It kicks ass but is worth it.

 

The challenge is that we are all different so an approach that works great for one person may not work at all for another. Discovering what works best for you is a personal journey that you may want to explore with a life coach. In the same way that a personal trainer can work with you to tailor a workout that meets your goals and then holds you accountable for sticking with it, a life coach can do the same for other areas of your life.

Difficulties in resisting temptation usually has something to do with unmet needs. As an example, drinking with your buds may have more to do with a need for socializing and friendship than a need to drink. You may simply need to identify other ways of interacting with them that don't involve drinking.

 

some very good points.

things that have worked for us - and very hard with the kids, but we must.

eat it as long as it doesnt have a label - 2 full square meals, and 1 snacks, and a very lite dinner.

my kids suffer with no chips, cookie, bear paws in there lunch .... as they are the only kids , but it has to be drilled into everyone.

ritz crackers, fruit roll ups, one small cookie , pudding are not snacks.... its CANCER in the works....

i agree with above posts - calorie in vs calorie out ... an food is fuel only, nothing else.... as soon as everyone comes to term with it ... then the problem will be solved ... one day

 

Fruit is a great dessert for kids. It's all my son knows as dessert. A bowl of blueberries or strawberries or whatever. My son loves them.

 

Excellent point

Perfect example, the whole notion of eating 5-6 small meals to keep the metabolism "stoked" and all that fat-furnace hype. In the end, research has shown that it's still a sum difference. Several small 'revs' versus fewer large 'revs'....there really is no truth or consistency to that whole theory.

Several people found that eating several meals sustained them and kept their hunger at bay...while others found eat period of consumption a temptation to eat more. In the end, it was still calories in vs. calories out; those who found several small meals an overall lower-consuming day concluded that the 5-6 meal plan worked for them. Others found their overall consumption went up and thus the plan did not work for them. The study concluded that if the approach works for you, then utilize it...if not, don't. To each their own and each of us is unique in many ways. The several successful qualities were consistency, discipline, a lack of gimmicks and a program that was sustainable/reasonable. There are no magic pills and it's a long/slow process that takes time & patience....but most things in life that are worth having don't come easy.

 

I have a hell of a time resisting temptation. The more I think about it, the more weight I gain. And if I actually have the willpower to resist it, I usually pass out from the hunger.

 

So this thread is back alive?

Alex, one thing that has been left out of the discussion is friends and their behavior. It's much easier to go to the gym and get motivated if you have a workout partner. It's much easier to eat healthy if your friends do too.

If you have friends that don't workout and don't eat right, it just means you have to focus harder on your personal objectives.

Unrelated, sort of.... I have three friends of mine that smoke. They have all told me individually that they want to stop. But, they get together and they light up. Their reinforcing a habit that none of them want. If they all worked together or had friends that didn't smoke then it would be so much easier to give it up. They are killing themselves and paying for the privilege.