Since the day after Christmas of last year, I have been on a weight loss regimen. I have had a fair amount of luck, closing in on 25lbs as I write this. Several people have asked me what I am doing to loose the weight, so here is the answer. Going into the process I was determined to use what I know of psychology and physiology to build the best possible program for myself. It was important to make it one that would be sustainable so that the gains (in loss as it were) would be maintained over time.
First I developed the rules to live by:
1. Yesterday is gone. Over the last couple years I let myself go. I got fat and that is the fact. Bemoaning how I got here is not relevant beyond avoiding that behavior now. If along the way I slip off the program, again, no point crying about it- its past and can’t be changed. To quote the great philosopher Willie Nelson, “there is nothing I can do about it now”. Keep focused on today and the future.
2. Caloric intake = 75% target weight BMR. Weight loss or gain is governed by one simple fact. A pound of fat is 3,500 calories. Burn 3,500 more than you consume and you loose a pound. Consume 3,500 more than you burn and you gain one. To loose weight you need to create a calorie deficit. I firmly believe this deficit must come from both dieting and exercise if you want to have fast weight loss. In my case, 75% of my basic metabolic rate (BMR) is about 1,500 calories. That is a lot more food than you might think once you start picking food with care. Also, for me it seemed best to ease into the change in food and diet. This is a lifetime change, if it takes two weeks or a month and can be sustained its better than a fast transition that can not be. The 75% target helps create the energy deficit that is required, it also provides sufficient nutrients to keep me from being hungry all the time and to build muscle that is gained from the increased exercise.
3. The majority of the weight loss comes from the calories burned in exercise. You can only cut back on what you eat so far, and remember the idea is to build behaviors that will be life long. So to burn enough calories to loose significant weight, you need to exercise. I have the good fortune to have access to excellent recreation facilities, but that isn’t required. Daily exercise is essential.
4. One meal a week doesn’t count (its magic). This is an important psychological piece. Craving and feeling deprived are diet breakers. One night a week I eat whatever and however much I want. As a result, I never feel I cannot have anything, just that I have to pick my time.
5. Find people to update (personal embarrassment is a great motivator). This is another of the psychological pieces. When people know you have committed to something and you make it part of your interactions that increases the odds that you will remain compliant with your program. Nobody likes to be embarrassed by personal failures and just as important, you can get a tremendous amount of positive support from your friends as well. It makes a difference, it honestly does.
before our arrival, hiking was pretty much out of the question. We did manage some trips to see the trees and I have to say that the sequoias are amazing. We loved the park, ultimately though, we opted not to visit Kings Canyon National Park on this trip as planned as it was similarly snowed in. So from there we headed on around to Yosemite National park. Luck was on our side and we were able to change our reservations and spend several nights in the park at the Wawona campground. It was an hours drive from the campground into the valley, but having seen how busy the valley was already this early in the year, we were satisfied to enjoy the relative peace of where were camped. Yosemite was beautiful to be sure and the Valley was stunning. My main disappointment (as with all of CA) was the omnipresent haze. They say the haze is ozone. Whatever it is, it puts a damper on the visuals. But that aside the Yosemite was spectacular.
ery proud of their campgrounds. We had a tremendous time on the coast, and I suspect I will be going back, perhaps even with a bike. We drove up highway 1, and visited the Korbel vineyard which, surprisingly to me, turned out to be great fun. The next day we headed for San Francisco. Having no desire to navigate the city with my pickup, we opted to ride the ferry over. I have to say, I was impressed with the price and quality of service- two thumbs up! We were lucky enough to get tickets for Alcatraz and had a great time visiting the old prison. Once back in the city, we walked up to China Town and wandered into a restraint. Having never had pigeon we decided to give it a whirl. The fried rice was unlike any I had had before; it had a kind of smoky flavor that was really quite pleasant. To my surprise, the pigeon had a distinctive liver-like flavor. I don’t think mom was particularly thrilled that they brought out the severed head along with the rest of the bird, but so it goes. It was a great meal. Having feed our bodies it was time to wander the docks. There was plenty to see, but not really being city goers it didn’t take long until we had seen enough. With ev
ening approaching, we hoped a street car (again two thumbs up!) back to the ferry docks.

