-(O)-(O)- Eat Less - Move More -(O)-(O)-

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nomorecomebacks

nomorecomebacks

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Forgive the title of this diary as I know the method of eat less and move more is very often misunderstood. Once googled you will get more myth busting and web articles objecting than you will information explaining the finer details on how to actually eat right and or move correctly:

I got the education for both. My compulsive and over the top posts both in here and elsewhere with past weigh in results and well being are testament to that. I’m still eating plant based but on occasional still eat a bit of meat. (social events [although less these days with more choices now available]) My problem now is that I am moving less and as a result have started eating more. More also meaning more of the bad stuff and where moving less is like not moving at all. Eating is once again more about comfort than anything else. In fact sedentary lifestyle is once again resulting in high levels of cortisol and out of sync days and nights.

Motion for emotion stems the need for comfort. Works most of the time once I get the momentum going. The daily injection to which I refer be nothing more than my musing attempt to up the mojo that’s been completely drained from me over the last several months. My last dairy accounted for a 36kg loss.

I’m almost embarrassed to go weigh myself now. I have a habit of when the weight comes back it does so extremely quick. I got a lot of work to do to in order to get back on track.

In short – Eat Less and Move More within the scope of nutrition over calories and movement for well-being. Less Junk – back to smaller portions – higher grade food combined with you guessed it -> MOVING MOVE.

Moving can sure make me hungry though … Depends on the kind of movement. I’ll resort back to some low stress cardio as that does seem to counter the hunger I get more from resistance work.

Dealing with the rest is for another day. KISS for now sounds about right … hence the real reason for the title. I make no claims either way; other than the tell myself YOU got LOT of work TO DO!"

Step one complete.
 
GOOD NEWS:
Although it's been a while since last post, I have managed to claw my way into the beginnings of a routine.
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I am definitely using the movement segment of the metaphor 'eat less move more!' I can see why so many people are bent out of shape when it comes to such a claim. Moving more is most certainly working for me. It's so easy to get caught up in this chair, remain indoors under the air conditioning and end up reclined watching non stop Netflix where I then eventually hit the chips and dip. In this sense getting out doors and moving about is %100 the defining factor when it comes to my weight loss goals.

Yea yea - Food is like 90% and exercise %10 - BUT is it really? The essence of that claim makes a lot of sense once you understand the true role of food and how it all works. Yea sure, Food is important and once mastered indeed it can counter the negative effects of sedentary/limited mobility ... but only to a point.

The role of keeping active goes beyond one's ability to process food, although that in itself ups the scale to the acclaimed %10. Indeed, keeping active plays a large roll into one's ability to digest and absorb the goods that food delivers. Fact is ... since I have regained control of increasing and maintain muscle mass, my metabolic rate has tripled with feel good chemicals helping me make better choices. I'm back to almost eating clean!

Becoming active has seen an increase in desire for healthy eating, better digestion, improved sleep, less stress, healthy sun exposure and over all better breathing.

So it is, that I really don't buy into this nonsense that active living only equates to 10% of healthy living. Yes the food we eat is vitally important ... but so to is moving!

Now to get some rest so I can keep my momentum going.
 
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Up at 5 am - but slow going. Hope to finish the post and be out the door @ 5:30am. Not having a grass track nearby means I am using a lot of petrol I can't afford to jog on soft terrain. Hence I will resort to a long brisk walk. The brisk walking with mindful eating works well enough. I just like the meditation effect I typically get with jogging. I can get in the zone with brisk walking but it comes so much easier when I am trotting.

I'm very tempted when my supposed payout comes to get a treadmill to rectify this issue of using fuel to go in search of a grass track on which to run.

Righto ... 5:25am ... time to get out the door!
 
I think that the eating percentage is more related to weight-loss rather than general good health. Moving more is so important to feeling better. To me getting outside & moving lifts my mood enormously.
What a way to start your day Dave. I wish I was a morning person!
 
Hello again Cate.:) Thanks for the insight. I trust you have been well.

I get what your saying. I always tend to pull things apart and change them around to suite myself.

Weight loss encompasses so many more elements than the array of food choices and complex variables of processing and consumption. General well being on the other hand plays a huge roll into one’s ability in adopting the required mind set to overcome bad practices and begin one's journey to a weigh loss goal.

Next week I start working with a morbidly obese gentleman who'd I characterize more positively as being limited in mobility. Whilst in this case I would love to encourage the importance of the food factor, I myself remain encouraged that this guy is willing to get up and a move. The two days a week we have agreed to meet is more about the psychology /approach. Let’s face it – Two Days A Week is not enough to establish a routine within a 7 day period. It's like 2 degrees up on 7 degree slope. Not enough inertia; BUT it's a start! We can sow seeds. I remain optimistic in sticking with this arrangement where I believe the practice of acceptance and encouragement will spur this gentleman on. I wish I had someone to meet up with when I first started.

I appreciate being able to help myself through this guy being willing to let me help. I think I just take a medicine ball down to the park and we pass that around. I’ve checked out some mobility exercises - specifically aimed at reducing stress on the knees and likewise affected joints. Just do some stretching ... taking in the ocean breeze with some belly breathing on so on. This activity alone at this stage of this guy’s weight loss goal is like %110 more important than food. It’s only a waste of time if you tell yourself that and rely solely on articles written to tell you what works and what does not. I think it’s a bit like the chicken and the egg scenario without end.

'Moving' however is something that always brings positive results. It’s sad when seeing people get to that stage where moving seems an impossible task. That said … as long as you can move your pinky; there’s always a choice.

I don’t know the answers … I just like to type.

There are so many more benefits I did not list with regard to moving that are %100 related to weight.

Medication is one big factor holding this fellow back, something he himself acknowledges. A primary factor more like it. In this regard I hold out no hope for weight loss due to my own experiences with antipsychotics and antidepressants. Only way I improved in this regard was to completely come off them. On that I had to research myself as my doctor was not encouraging. I weaned myself off them ever so carefully. I was successful because I knew they were actually killing me. None the less – I feel for this guy so will just meet up and encourage where I can. With a bit of luck if we get some kind of system going where the fresh air, sunlight and acceptance of just being ourselves fits into place … then maybe – just maybe – we will both be able to better find a balance that fits our individual needs/desires and overall self-improvement; in whatever form that be.
 
The following in an interesting video with some excellent points. A truck driver that seems to know a thing or two about weight loss + keeping it real. I still remain intrigued how people tend to get so caught up in the titles such at the one I used for this thread:

Warning - If you don't like swearing then I suggest you search for another video on the 'psychology of weight loss.'

I found his views quite refreshing, if not conflicting. The conflicts however come more from position of my way of thinking Vs his. I like to take tittles keep them as is but change the meaning from the inside out. For example whilst he uses the cliche/metaphor of 'Eat Less Move More' as a platform from which to passionately and skillfully express; he does so in a way that targets atypical misconceptions. I've been at this game for many years now I have a good idea where these misconceptions come into play. I understand well the marketing strategies and all the other pitfalls this guy highlights so well. I find more the conflict here with claims of eating more when moving more but from presented from a context of someone who does not like to move at all. Anti Exercise - and in this light I guess this is where people can take such common tittles as Eat Less Move More and bash them around as if everything hinges on those four words. I think doing so amounts to the fallibility of an activist that constantly preaches absolutes whilst at the same time suggesting there is no wrong or rights. OR - slaps others in the face and then says ... srry No Offence Intended. hahahaaaa

None the less - it was a good watch with plenty of good points.

NOW - This week for me ... Is Eating Less!!! As I understand that to be. I'm doing well with moving more!!!

Eating Less :ack2: No No No ... Point and Case ... this does not mean what neurotypical people mean it to be. What is does mean is a concentrated effort to clean up my choices with digestion, hydration, absorption and so on and on ... in line to meet my needs with goals and aspirations in mind.

The thing I value mostly when embarking on these cycles is the mental aspect of making the decision to dial up the motivation that comes from working through an even harder task; clear cut and relevant positive affirmations.

This week while I'll probably take in more calories, and most certainly more nutrient dense foods, I will be eating less in terms of solids and mass - hence a time to train my stomach to shrink which in turn will assist with BS phantom hunger pains which act more like cravings for hard core drugs. YEP - in this complex term which I have barley scratched ... I will indeed be EATING LESS in the most healthiest of ways ... whilst continuing to keep MOVING!!!

On another note ... I've been doing pretty will with the no meat thing - :beathorse: lol Just Kidding ... Well actually it's been like AGES with only eating plants and of course all the corresponding nutrient dense foods. It's actually amazing just how well one can eat without all the over priced an in most cases unhealthy meat. (When I do eat it 'I source it well') My daughter that I often worry about seems to have her vegan ways well pegged. Her doctor is happy with how good all her levels be. Touch Wood ... Alas - I am reverting back to some well selected fish products for a boost here and there as determined by my own sensitivities. More meaning I do notice a difference when pushing myself through the lows with MOVING LOTS in order to achieve my goals. More a case of mixing certain chemicals across different food mediums to combat clinical depression. I've been reading up more on that with some trial and error. Tryptophan is nothing new to me, however learning to combine it and understanding more about synergy seems to make a difference in the way these concepts are unitized. The make or break aspect for me. At any rate - the Fish content is more like a quick fix as there are plenty of plant based foods with Tryptophan. It's just when I want a healthy quick fix I'll return to eating fish. I also like to remind myself I am not religious. That's very important to me. Although just now ... five loaves of bread and two fish come to mind. hehehehe.

Righto ... lots of water, smaller portions and plenty of mindful eating as too better choices.

I have a goal to keep this eating less mentality as defined by me and make a concerted effort for at least the next 16 days at which point I will heading off to an important conference.

GOAL SET!!! 16 Days To Go. :jump:
 
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I got be straight and tell ya this is damn hard starting all over again like this. Cleaning up those bad food habits ... Man ... I'm climbing the walls on day one holding myself back from all those naughty things:
:eek2:
 
Back out under the skies after 5:00am but before 5:30am. If anything I am starting to be consistent with the moving and over all cleaner eating. I'm out of the blocks once again.

Adios!
 
Lol Cate. Your reply illicits a positive reaction as I read laying on my back allowing my body to adjust and roll out of bed. Time for my lemon water then straight into my full body weight resistance routine.

Here's hoping you have a good day with a little spring in your step and enough quality rest to keep that inspiration going.
 
Good Morning All:
sunrise.jpg


I'll just be feeling my way through today. The embedded pic sums up how that feeling be at this current time. I'm so glad I put in all those hard yards for as long as I did over the last few years. looking at that embedded photo I can't help but surmise how comfort can be a double edged sword. The art of sitting with discomfort yet remain in awe of the most simplest things is a worthy undertaking indeed.
 
Not sure who took it, but it's almost enough to make me get back into taking snaps myself. Glad you like.

I had an OK day with no exercise ... needed the recovery. All good. I slipped with a serving of ice cream but not going to cry about it. :) In fact I'm feeling pretty good. I no my weak spots pretty good and happy with the progress I am making. I'm allowing at least a month to get fully back into the swing of things ... not forgetting about my mini goal to be in good shape when heading off to that conference I mentioned earlier.

Time for some quality ZZZZZzzzzzzzzzzzs

I
 
I notched out another weight resistance workout. I like to make those a concerted effort otherwise not worth doing at all. I've been sitting with the discomfort that comes from having a break for my much needed active routine. On that note I'm starting to come out the other side all the better for not over doing things. I feel confident and a foster a sense of eagerness for what I know is to come. That in itself helps to well up vitality during periods of unavoidable 'energy draining' tasks. people and environments.

But let me not focus on that as I make sure to space all that out with moments of good vibes that charge me back up to do what must be done in order to reach my goals. lol ... funny to think I am not much into goal setting - I am and I am not - but that's another story.

Adios. ;)
 
Nice steady SLOW hour + long walk this morning to readjust and let my aching body heal for upcoming sessions as I no doubt continue this routine. The sun is good, interaction with others healthy with a few catching myself in the moments. All in all - despite my failings I think this round is working well enough.

Adios ... until next post. ;)
 
Admittedly I have been struggling with food as a result of not being in the moment. But your right, I am taking care of myself in as much as your signature suggests. Learning to be still when my mind and body is racing about and then of course, 'moving' when all I want to do is remain in my seat. I'm sure as I reach that state of balance I'll be able to do these things in more comfort; but then comfort is such a tricky term.

Moving is defiantly helping to offset my less favorable choices. Today marks the start of a new week out of the blocks - a fresh start. At this stage I am focusing on momentum. Counting the weeks kind of thing.

I'm pretty nervous about the upcoming conference. It's really not my thing, however the challenge in itself may very well yeild ongoing positive results. Thankfully I have support going there and back.

Today - HMMMMMM - I make a concerted effort for a much needed win. :)
 
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Mini Goal Time clicks over tomorrow and I already pretty much know the results of that. Weight wise I've probably put on more. I say - more - as in guessing - because at this stage I am not using the scales. That latter only comes into play once for me once I start fine tuning. The fact I have put more weight on does not bother me as I know it's muscle density which I now remind myself is going to greatly assist me once I start cleaning up my act with regards to consumption. I'm actually quite pleased with the effort I put in with my weight resistance routine. Kudos for setting a mini goal.

So it is that I can feel comfortable with the body composition phase that's atypical during my cycles of letting go. The hardest part of course is getting real with healing the gut. For that I really need to be in the zone! Spot on sleep patterns, a concerted effort to reducing stress and then the discomfort of portion control combined with timed window eating and so on ... and on. Seriously ... you have to admit that we do live toxic lives that conflict with ever aspect I just mentioned.

For example during this latest goal for all the desire to clean up my eating and the awesome effort I put into my activities, I screwed up in the following areas:

1. 12 hour overnight 'natural fasting' between my last meal in the evening and then upon waking. That might not sound like much but it really works for me as I've been clean enough in the past to test it out I know just how beneficial is is for me living like that. It's not a fast in terms of expecting anything from it other than giving the digestive system a change to rest + allowing the gut to retract.

2. Portion Control - Gut Health. For me I like to think of this as not about controlling hunger (cravings) but more about a continued effort in allowing the gut to retract over time. (Speaking of courses from someone that's let themselves go) Other than that the effort that goes into nutrient density takes time where I often slip by making low calories choices devoid of my much needed nutrient content that I really need to keep my going and or deal with life in general. Alas I am please to say when I track this method of portion control work best for me when NOT grazing all day.

3. Not Grazing! Whilst only taking in small amounts, this would appear to greatly affect my digestive systems efficiency in breaking down and absorbing food. It gets even more complicated when you factor in the wide variety of food types. Having no gall bladder also makes grazing a lot more detrimental. My activity lvl is about the only compensation that might allow me to get away with this combined with taking in an alternative aid designed to help break down whatever it is that I am munching on. It's complicated, taxing and ZZZZZzzzzz mechanical living like that.

Each to their own of course - There are more things I would do well to incorporate however I'll pick those as my next things to do and not to do. But not just right now ... I'll slowly work towards as already making mention of such is moving forwards. Heading off tomorrow and for me it's going to be a LOT of stress. I'll work on the above when I get back.

In the mean time I'll just continue living the jet set life, living of coffee in between meals with all that grazing on sugar and spice. I'll keep rewarding myself for all that effort I put in ... rofl to consider how we are so programmed. If we are to be honest, it really becomes more than just every now and than.
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I think I really need to hone in the psychology of addiction when I get back. More so establishing foundations that are set for success. Then maybe I can slip on something to go with all the shallow living that comes with dressing for success. l o l A g a i g n - Seriously ... that's self doubt talking there. Now I can't stop thinking of Roxette:

Not exactly my ideology but I like the song brings back memories ... that's for sure. BUT - then yea ... it does feel good to get dressed into something that has no crinkles, radiates to a tune that feels right for me. Nothing too fancy as again that's not me ... just something that feels new ever time I put it on. Wish I could wake up like that every morning. If there was any benefit to living clean ... I would have to say it's the ability to wake up feeling like you don't have to do much to look your best. All things relative of course ... relative to one's journey - distance traveled.

Suffering only seems to come when we instead compare ourselves to others and or things. Hence the fallibility of overdoing ones dress.

I intend to keep things simple yet make a good presentation at the conference.

Here's to stability during my travels; as too for when I get back.

Adios ... until next post.
 
Hope the conference goes well for you Dave. Now I have a Roxette song in my head, but it's "He's got the look" :)
 
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