PS- we continue to get a lot of feedback and insight from the articles we have been focusing on. This blog post contains an email we got from a reader with a very good tip on how to indentify and fight the foods that sabotage your efforts:
This is an email that Joshua was sent yesterday. It contains a very interesting tactic for combating weight loss self-sabotage:
"Joshua, I signed up last week on PEERtrainer, and I have just today been reading your articles. At a time where a lot of negative things are going on in my life, your encouraging articles are really a help!
So, after reading your article on how to stop sabotaging my own weight loss, I am going to make my first attempt to stop the procrastination: I am giving up one weight-loss-sabotaging food this week: deep-fried foods. You also made me think about making a list of the foods that are the most detrimental to my dieting efforts, and then trying to give up one of those foods each week. If there are ten "blacklisted" foods, then theoretically, within ten weeks, I will have really changed my eating habits for the better!
In any case, thanks for your encouraging words. I know that you write them for the 'masses,' but I want you to know that they made an impact on one single person, at least."
In case you missed yesterday's email and attached article here it is:
This is an email that Joshua was sent a couple days ago:
just read your article on how to stop self sabotaging your weight loss
efforts and I have one word. - Excellent.!!!I am a physician and I
appreciate the positive psychology in the article."
Here is the article:
A very common question I get asked by the people I work with is “how
can I stop my self-sabotage?” They typically have a lot of frustration
with themselves for not following through with their weight loss plan
and they often feel hopeless that their situation will never change.
So if you feel like you keep sabotaging yourself for one reason or
another, there are specific things can you do right now to get un-stuck
and on track. It might be helpful to get a pen out right now, and write
down some notes as you go through this guide. After you have written
down some answers to the questions here, maybe pick on thing this week
to work on.
The first thing you want to do is identify why you keep doing this. If you don’t have a clear idea, then it’s hard to come up with the right solution.
In order to
understand your "self-sabotage pattern", I’m going to ask you a very
important (and maybe a little unusual) question. If you take
a few moments to sit with this and really chew on the question, you
will find that it’s very powerful and it can actually help you in many
areas of your life .
What has to be true in your life in order for you to sabotage your weight loss efforts?
Read that a second time if you have to. It’s actually a basic logic
equation. In order for a behavior like self-sabotage to be true in
your life (and if you’ve read this far, then I’m assuming it is), then
what belief MUST you be carrying that allows that self-sabotaging
behavior to exist. If you sabotage yourself, then something else MUST
be true in your life that allows that to happen.
I assure you this is not as complex as it sounds, and I really
encourage you to take a moment to digest it. If you understand what
that thing is, you will understand your self-sabotage, and you can then
start taking the steps to reverse it.
I mentioned last week that we would be sending you a link to some free workout videos from Jillian Michaels. I know from being in many of the teams on PEERtrainer that she is very popular.
What I like about the videos that Exercise TV made available is that they are very short (3-4 minutes) and broken out into different areas. They are GREAT for people just starting to get more active. You can do one a day, and feel totally successful.
So often we want to jump right in and see if can "make it through a week of Shred" and it leaves us burnt out. I actually saw this situation this morning. A woman had joined PEERtrainer and was commenting in her "New To PEERtrainer March 2010" team. She ended up pushing herself too hard, ended up getting sick. From there things really unraveled for her.
She had started out in such a great place, but just did too much at once. So my thought is that for those of you who are just getting going, commit to one or two of these short workouts a day, and add two servings of green veggies to what you are already eating. The objective here is to put in place a very doable plan where you can easily succeed, and where you don't run the risk of burning yourself out. Here is the link:
March 2011 Update: The download Is currently unavailable and we are working to get another one. One thing that we are making available free for a limited time is a free download of the PEERtrainer Cheat System, which is a new guide to healthy eating that people are finding easy to do, and they are not beating themselves up in the process.
This is something that we have never heard of- that a Vitamin D test is something that 80% of Americans need, and for many of these people this test is more important than a cholesterol test. The test is called the "Vitamin D 25 Hydroxy." Ask your doctor about this. Very interesting discussion, click to view:
Something we hear a lot is that when people start exercising more is "I have to now eat a lot more protein." Habib went through this himself in the last year, running 25-40 miles per week. The other runners and runners on PEERtrainer advised him to eat a lot of protein after a run.
As a result the meat in his diet began to spike well above the recommended 10% level. He ended up emailing Dr. Fuhrman and asking if athletes were an exception to this 10% level. His response was that when you exercise more you need more calories. And if you are eating a nutrient dense diet with plenty of greens you are getting plenty of protein.
What interesting is that Dr. Fuhrman is an Olympic Medalist in figure skating. He also counsels the US Olympic team, world class skiers and NBA basketball players. In this video, he explains in detail what advice he gives professional athletes in terms of their protein intake:
Here is a bullet point summary of his main points:
When you exercise and train hard you stress your immune system. If a world cup skier gets sick it might mess up their entire year. So they are financially incentivized to eat the best diet possible
The more you exercise, the more calories you need. And you need more protein. The key is consuming high nutrient foods that are rich in protein.
For his athletes, he advises a green drink blended with 5 ounces of nuts and seeds. This would give them 1000 calories and 20 grams of protein for example
It is not hard to get enough protein, and too much protein can be dangerous. Bodybuilders and football players who consume large amounts of whey and soy protein are putting themselves at risk for cancer.
From his perspective athletes need 1.2 grams of protein for every kilogram of bodyweight.
"I appreciate all of your articles. I just wanted to share with you a
valuable point that I learned from your site. You recommended the book
Slow Burn a while back. It had great information in it.
I am a critical care nurse for 30 years. I pride myself on knowing how the
body works, but mostly in crisis situations and in multi-system organ
will not respond to any treatment until the acidosis is fixed. I have also
been into health and fitness especially for the last 5 years. I was going
through perimenopause, which threw me for a loop as it seemed no matter
what I did, I could not lose the weight. I worked out with a trainer who
worked me hard. She saw that despite vigorous heavy weight/strength
training, my body was not building muscle.
I was desperately trying to
lose weight. I would spend 2-3 hours a day at the gym between
cardio/weights/pilates/spin/yoga. My trainer told me that too much was
not good, but she could not tell me why. So for over 3 years, I
overtrained with little results, and I would come home with purple fingers
and toes and mottling over my extremities, and felt lousy.
reading the book Slow Burn to find out that I was becoming
acidotic--like my sick patients--thus releasing free radicals in my
bloodstream, and actually causing more harm than good. And I see this
behavior all the time at my gym now. I hope to spread the message that too
much is very harmful.
Now I limit my workouts to no more than an hour, and see more results.
I really do appreciate all of your updates, as I pass this info on to my
friends, nurses, and trainers."