Sunday, November 23, 2008
Day 39 # Resolve - Getting down to business - 16000 calories need to be cut
Ok, here's the dealio. Weight loss is basic, calories in need to be less than calories out. So I know it's a bit more complicated than that but basically that's the magic formula. I will be the first to admit, I'm not a health expert or a fitness expert, I just know what works for me. To lose 10 pounds, I essentially need to burn or not consume 16,000 calories above and beyond the 2000 or so a day my body needs for fuel. Here's my top 7 list for getting started, please feel free to add your tips as well. Again, this has what has worked for me in the past (I'm not a MD)
1. Hydrate, hydrate, hydrate - preferably with water. It fills you up, has no calories and helps to flush your system. Especially helpful with the physical fitness side of your routine to remove toxins from your system.
2. Share your goal with others - I like to enlist my Wife's help. It creates a system of true ownership and she helps me work on diet at mealtime etc. I'm now trying this with an even larger audience so the effect should be amplified.
3. Cut the carbs - Don't eliminate them, just cut back. I set a goal of 50 carbs a day (not a lot). It pretty much means goodbye to bread, beer, chips, fries and pizza but hello to cheese, meat, eggs, wine (in moderation), high protein cereal, veggies and fruits etc. If you make this a drudgery it will be, have fun with it, go eat fajitas and just don't have the wraps, have wine and cheese as a meal. Eat a great omelet for breakfast. remember, this challenge is about breaking worn pathways, try something new.
4. Get a motivator talisman - Grab a new pair of running shoes, or some new workout gear. I bought a Livestrong hoodie and it hangs in my mudroom so I have to look at it each time I go to the Garage. I love the Livestrong brand as a great nexus of cause marketing and brand promise (more on that later) and the commitment that Lance made to himself and his sport is inspiring to me.
5. Schedule your success - I have about 26 hours of stuff to do in a 24 hour day. The only way I will be successful is to schedule my physical fitness into my day. I don't want to reduce the time I spend with my family so my choices are a. get up early, b. work out with them or c. eliminate some other activity in my life. In any case, I put it on my calendar like any other appointment when I plan my week.
6. Add a soundtrack - I double my workout time as a chance to also relax and listen to some music. Create a new mix in anticipation of your activity and let it help you to stay motivated. A great time to discover some new music as well. iTunes has a whole workout genre. Thanks L'il Jon!
7. Keep track - I create a mileage chart like the United Way thermometer. My goal for #resolve is 100 miles in 40 days, at roughly 150 calories a mile, that's 15000 total burned.