Follow My Weight Loss Program

Why Pelvic Floor Exercises Benefit Men as Well as Women

2008-02-29T05:10:00.000-08:00

The benefits of pelvic floor exercises for women, particularly after childbirth, are well established. However these simple exercises are also very valuable for men following prostatectomy (the removal of the prostate due to a diagnosis of cancer). During the first few weeks after a prostatectomy, almost all patients experience some urinary incontinence.

This is because removing the prostate disturbs the area between the bladder and urethra, which carries urine out of the body. During surgery, the bladder is pulled down to join the urethra and in so doing, restoring continuity. The bladder neck muscle (internal sphincter) is sometimes also weakened during surgery.

Consequently, before surgery men had three layers holding back urine - the internal sphincter muscle, the prostate lobes and an external sphincter muscle. After surgery, there is only one layer - the external sphincter.

This means that the single barrier needs to work very well. Therefore, pelvic floor exercises which strengthen these muscles can be very effective in the recovery of continence. A study following men through the first year after prostatectomy found pelvic floor exercises are effective in terms of reducing incontinence.*

The type of incontinence experienced by men in the first three months after a prostatectomy is typically mild leaking. But this can be very distressing for patients as they recover from surgery and want to return to normal life. Even when incontinence is mild, men are understandably uncomfortable about having to wear pads to work, for example.

At the Birmingham Prostate Clinic, we encourage our patients to do pelvic floor exercises and provide them with the support they need to ensure they are doing the exercises correctly.

Pelvic floor exercises are an unusual concept to most men, as they are far more closely associated with women. However we find that the majority of our patients are keen to do anything they can to improve their continence. Pelvic floor exercises are a valuable means of patients doing something themselves to aid their recovery.

We emphasise little and often. In many cases, patients expect results too quickly. We make the comparison with improving your muscle tone in the gym. You will not get results immediately, nor will you develop a 'six pack' if you pop down once a week. Improving bladder function through pelvic floor exercises, like muscle tone, requires effective practice, consistency and long term commitment.

By three months post surgery, 70 per cent of patients are continent. This is defined as no longer needing continence pads. Once patients have reached a year post surgery, only four per cent of patients are significantly incontinent. Among this group of patients who continue to experience incontinence after one year, many are older men and some will have had continence problems before surgery.

It is difficult to quantify exactly to what extent the recovery of continence is due to bulking up the muscles through pelvic floor exercises and how much is due to the natural healing process.

During surgery, the bladder is exposed and there will be some swelling after surgery and the bladder wall is left thickened. The bladder is unable to hold much urine and as soon as it begins to fill, the man feels the urge to urinate. This problem will improve with healing and time.

In conclusion, it is difficult to quantify exactly the role of pelvic floor exercises in the recovery of continence. Recovery varies from patient, influenced by individual factors. But we do believe that pelvic floors are beneficial in terms of improving muscle tone and therefore reducing incontinence. We also recognise the benefits for the patient of being able to do something himself in order to aid recovery.

*Pelvic floor re-education reduced incontinence 1 year after radical prostatectomy Van Kampen M, De Weerdt W, Van Poppel H, et al.Effect of pelvic-floor re-education on duration and degree of incontinence after radical prostatectomy: a randomised controlled trial. Lancet 2000 Jan 8;355::98-102[Medline] http://ebn.bmj.com/cgi/content/extract/3/4/122

Alan Doherty is a Consultant Urologist and Medical Director of The Birmingham Prostate Clinic. A centre of excellence for Prostate Cancer Treatment

Published by http://www.indocquent.com, an online resource where you can advertise your business, products or services.

How to Lose 10 Pounds in a Week

2008-02-01T05:45:00.002-08:00

People who lose weight and keep it off succeed by adapting a healthy lifestyle, not by dieting. You must enforce healthy eating habits that will continue to be part of your life forever. Weight loss isn’t something you can do for a few weeks or month. It’s a life-long commitment.

Here are twenty-five tips that will help you adapt a slow and steady weight loss plan that you keep help you lose weight and stay healthy.

1. Start with achievable goals

2. Don’t expect to drop excess weight quickly. Research shows that people who lose weight slowly are more successful than others who experience quick weight loss.

3. A realistic weight loss goal is two pounds a week.

4. Don’t look for miraculous weight loss. If you lose weight quickly your will probably gain it back.

5. Slowly change your eating habits and lifestyle.

6. Weigh yourself once a week maximum. Hoping on the scales everyday will drive you to distraction and will become obsessive. It actually takes as much as two weeks for any weight loss to occur.

7. Eat smaller portions and replace three meals a day with five smaller ones. This helps to control blood sugar and it’s easier to burn calories from small, light meals.

8. Mix carbohydrates, protein and fruit for a healthy meal.

9. When enjoying your favorite snack, read the nutrition chart and measure the recommended amount into a bowl. Never eat snacks such as chips, out of a bag. This leads to over-eating.

10. Prepare measured snacks ahead of time. That way you can just go to the cupboard and get a small bag. Never go back for seconds.

11. Drink flavored no-calorie water instead of soda, or add lemon juice or avocado juice to water for a refreshing, thirst quenching drink.

12. Don’t use food for comfort or de-stressing.

13. Leave the table immediately after you’ve finished eating. Avoid desserts or have a cup of low fat yogurt.

14. When you are home and craving an extra rich treat, tie on your walking shoes and go for a walk. By the time you get home the craving most probably will have passed.

15. Walk for at least 30 minutes a day. This can be broken into two, five minute increments, if desired.

16. Park your car at the outside edge of the parking lot, where it’s much easier to get a parking space, and then walk to the store. This will help you get in your minimum daily requirement of walking.

17. Wear a pedometer and walk between 5,000 and 10,000 steps per day. This will help you lose weight more quickly while doing so in a healthy manner.

18. Eat a bowl of broth based soup, such as minestrone or vegetable, before eating your meal. This will take the edge off your hunger and you will eat less. Do not eat cream soups, as they are much higher in calories.

19. Reward yourself once a week with a small treat. This helps you to avoid binging and brings weight loss success.

20. Learn to love yourself as you are. Beauty is in the heart and soul. Remind yourself that you are beautiful.

21. Never eat anything after 8 pm.

22. Write down everything you eat. This helps you keep tabs on your food intake. You’ll be surprised at how quickly it adds up.

23. Keep food off the table. Place single servings on plates and put them at the place settings. You’re more apt to take seconds if the food is within easy reach.

24. Eat vegetables first. Vegetables have lots of fiber, which helps make you feel full before you get to the carbohydrates and fat.

25. Put your fork down between mouthfuls of food. Chew thoroughly and swallow before picking up your fork for the next bite. This allows you to savor your food and it helps you to eat slower, which improves digestion.

Please take the time to visit my blog http://weightlossprograms-1.blogspot.com to learn more about weight loss programs.

How to Lose 10 Pounds in a Week

2008-02-01T05:45:00.001-08:00

by John C White

Want to lose 10 pounds in a week? Want the weight loss to be more than just water weight? Would you like for it to be healthy as well? Then follow the tips below and you'll be well on your way to losing those pounds.

Select your Food

To burn away that weight, you need to eat food that has a high thermic effect, i.e. fat burning foods. This consist of low-glycemic carbohydrates such as lentils, apples and adequate servings of leans meat.

You want to do away with any type of process food: white breads, bleached rice and potato chips. You also need to cut out all soda's and that includes diet sodas. Even though they don't have calories, they don't help your digestive process like water does. In fact, they can leave you feeling hungry even though you just ate.

Also, you want to eat only lean meats such as chicken or turkey breast and tuna. Stay away from so-called lean beef. Even the leanest cut of beef has significant fat when compared to chicken or turkey.

Prepared all your meals before hand.

This is the secret of the plan to get you body burning calories like a furnace. You're going to eat 12 meals a day. Why 12? When you eat, the stored fat on your body is used as the energy source to consume, digest and process your food. This is know as the thermic effect of food.

By eating 12 meals a day, you body has to constantly work to process the food and thus you're constantly burning fat.

And make sure that you prepare all your meals well in advance. If you don't, then this is the part that can break you. Foregoing this step by telling yourself that you'll prepare them before you're ready to eat will probably lead to you not completing the plan.

Why? Because you're a busy person. When you're at work, you have deadlines to meet, tasks that should have been finished yesterday and a demanding boss. And if your work requires you to travel during the day, how are you going to be able to prepare every meal before you eat?

So you see it's critical that you prepare all your meal at least the day before. And if you have the time, prepare your meals for the whole week. Just having to pack and go saves a lot of time.

Use plastic sandwich bags to store them. Because the meals are so small you'll have no problem putting enough food in them to eat. Once prepared, place the meals that you're going to eat the next day in the refrigerator and the rest in the freezer.

And buy yourself a small plastic container to heat the food in. When you're ready to eat, just unzip the sandwich bag, drop it in the container, set the microwave and then eat.

If you're really busy, forget the microwave and eat it cold. It may not be as appetizing, but since you want to lose those 10 pounds, it beats skipping a meal. Plus, since the food is cold, your body will have to warm it up before it can be processed, which means more fat calories burned.

Make a schedule and stick to it.

Now that you have your food prepared, you need to make a schedule when to eat. This means writing it down. Even though I'm sure you have a great mind, let's not rely on it to keep you on track. The more structured you become at eating, the better your chances for success. Just remember the saying, "Chance favors the well prepared" or something like that. You get the picture.;

Remember, for one week you're turning your body into a super-charged fat burning furnace. The key to making this plan work for you is to prepare.

And keep this in mind. Your best ally in losing weight begins with knowledge. So keep learning so you can keep losing. :)

Check out this free listing of fat burning foods at www.How-To-Burn-Fat.com and be certain to check out information on some of the hottest selling diet plans.

How to Lose 10 Pounds in a Week

2008-02-01T05:45:00.000-08:00

Personalize Your Nutrition

2008-01-31T05:25:00.000-08:00

by Dr. James P. Urban

Caution!!! This Article contains information that could quite possibly change your life...that is, if you are willing to be open to what I am about to share with you. Just imagine for yourself, a nutritional program (measurement of food ingredients) that removes all of the guess work. Finally, a scientifically proven way to create endless energy, lose weight, avoid any unnecessary illnesses and just simply feel good!

Let me explain! Over the last year or so, I was fortunate enough to have been introduced to a colleague and now good friend of mine - Dr. Greg Tefft. Dr. Tefft is the founder of, "Personalized Nutritional Consultants" and is one of the world's leading experts in personalized nutrition. Dr. Tefft helped to develop a system of nutritional testing based on over 60 years of orthomolecular medical research with the help of a data base of over 7 million clinical testings. The specific food ingredient testing measures each individuals exact biochemical makeup and reveals precisely what excesses, deficiencies and toxicities are present in your body, right now. With this information, a program, based on years of research, has been developed to correct these imbalances and bring you back to your best state of health so that you can feel your best.

Sounds great huh!!! Believe me when I say, I have yet to find a nutritional system that supports the body like the one Dr. Tefft utilizes for his clients...many times more specific than the typical one-size-fits-all type of diet or supplement program commonly used by a majority of our population!

Are you intrigued yet?

I have always considered problematic diet, supplements and lifestyle to be one of the main underlying issues that brings ill-health to a majority of our population. Unfortunately, our current system of health does not recognize this as a priority. Sadly, the motivation, I feel, is more monetarily related. Certainly, more money can be made from a sick society rather than a healthy one.

Let me share with you the experience that I've had by personalizing my nutrition program.

At the time I had met Dr. Tefft, I had been eating a strict raw food diet for a little over a year. My diet was truly raw...raw milk, raw eggs, raw honey, raw juiced vegetables and yes, even raw meats (organically grown and free range, of course). Not to take anything away from this diet. There are certainly many benefits to eating raw foods. One of course is the benefit of live enzymes. I for one encourage a diet rich in live, organic raw foods. I don't debate this! Certainly, more people could benefit from a diet high in raw foods. The problem, I found was, which foods, raw or cooked, did my body truly require - or not!

Now hang on! There is more to this.

Dr. Tefft and I wanted to see the kinds of results I was having with my raw food diet...put the science to the test!!! Now mind you, I have tried many different diets (diet, by the way, is what you eat, without knowing much about what’s in what you eat) besides a raw food diet. I would say that during the past 20 years, I have tried - vegetarian, vegan, macrobiotic, low carb, high carb, high fat, low fat...you name it! I'll try just about anything if it brings me consistently noticeable results in how I feel...very few diets have done this for me.

Ok, let's get back to the test. The test kit that was sent to me by Dr. Tefft required a sample of hair from the back of my scalp...not an easy thing for someone who chooses to go bald. Around the time of testing, I just plan on taking about 3 weeks to grow a sufficient amount of hair for the lab to test. For those of you concerned about your thinning hair, the lab really does not require a huge amount of hair to be cut away from the scalp. Just enough to tip a small paper scale that is sent to you with the hair analysis kit!

Ok, back to the test!

About 2 weeks after I sent my hair in to be analyzed by the lab, I received my results. The report contained about 15 pages sent in an email...more information than I imagined! Fortunately for me, I was scheduled to have a 1 hour call with Dr. Tefft to review and interpret the results of my lab test - By the way, anyone who signs up for a hair analysis with Dr. Tefft can expect to have their results reviewed and interpreted by him...much the same as I did. This is only a bonus for now for those that sign up with him. I've been told, due to the huge demands on his time now, this won't be lasting much longer and the phone consultations will be in groups. Soon, private consultations will necessarily be fee based arrangement. For those of you who would like to know, instead of guess about how to feel good, please contact me to find out how to sign up for a test and phone consultation with Dr. Tefft.

Let me say this about, "why a hair analysis?" Hair analysis is the most comprehensive method for measuring mineral imbalances that are the basis for over 223 degenerative diseases that modern society suffers from. It pin-points and identifies an individual's specific state of health. Because hair grows slowly, it doesn't create inconsistent fluctuations in the testing data. Meaning, what you might eat during the day will not affect the overall test results compared to that of blood. Hair provides you with long term information about the body...typically a 6-8 week period of crucial information. Also, through hair analysis, the emphasis is focused on treating the patient's cause of illness rather than focusing on a symptom...this is where it becomes literally "life-altering".

Ok, about my results!

The information that I received from the results of my test have given me great insight into what types of foods work well for me, and which one’s don't! Before starting my raw food diet, I was considered a "fast metabolizer". After being on a raw food diet for nearly over a year, I became a "slow metabolizer". This may seem insignificant to most people but this clearly explained some of the symptoms I was experiencing while on this diet - i.e. fatigue. Raw foods are excellent but the question remains - which raw foods are best for you? There were other things that Dr. Tefft and I discussed...much more detailed. The point is, I continue to receive more vital information with subsequent re-testing and the lab tells me exactly how to stay on track. Just so you should know, I am back to being a fast metabolizer with way more energy than I had previously. Also, the supplements that are recommended from the lab after each testing help me to properly utilize the foods that I am currently taking in. It’s just that easy.

I find that just eating 3 square meals a day, following the recommended food groups and taking a multiple vitamin is just guesswork. Keep in mind, most of the foods that are eaten by the general population are processed and refined and saturated with significant amounts of harmful chemicals. It's obvious that a more exact science is needed to help us individualize a program that is right for each of us. Let's face it, we no longer all come from the same tribe or location. Our individual biochemical make-ups are not all the same.

Do yourself a favor! Stop guessing and have a hair analysis test done. Have it reveal your innermost uniqueness. Learn which food ingredients and supplements are right and wrong for your body. Then determine what can be done about it. This takes away the guess work and leaves you with the science of feeling good. I know that you will be just as happy as I am to benefit from this amazing technology.

Here's how you can get started:

Contact me at jurban (at) NaturalHealingTools.com. I'll help you get signed up.

http://www.naturalhealingtools.com/

3 Tips To Lose Belly Fat You Can Start Today

2008-01-30T02:56:00.000-08:00

By Ian Henman

There are a lot of weight loss plans floating around the Internet. The sad thing is a lot of them don't work, they promise over night results but that isn't what happens. I want to share with you 3 tips to lose belly fat that you can implement starting today.

These aren't secret tips to lose belly fat they're common sense, although in today weight loss crazy world a lot of common sense seems to be forgotten.

1.) Cut empty calories: There's no doubt in my mind everyone can cut some empty calories from their daily intake. Whether it be cream in your coffee, or the snack you have at break change it up for something with more fiber and less calories and it will make a difference. The key here is consistency, don't just do it today, but do it tomorrow and every day there after.

2.) Eat bran for breakfast: Bran is low in calories, high in fiber and fills us up. In reality bran is really a secret weapon to belly fat loss. Fiber makes up feel fuller for longer, and being low in calories means our body has less to burn off. Make this change and you'll find you won't be as hungry every morning come coffee break time at the office.

3.) Swap carbs for vegetables at dinner: Most North Americans enjoy their carbohydrates, whether it be breads, potatoes, or rice we love them all. At dinner time try cutting back your normal serving of rice or potatoes and add more vegetables to your plate. Vegetables are higher in fiber and generally less calories then most carbohydrates. This will server the same purpose as the second tip, help us feel full while taking in less calories.

Work these three tips to lose belly fat into your daily routine and you will start to see a difference.

Before you start any diet make sure you understand how to lose stomach fat by visiting http://www.stopbellyfat.com a popular website for people trying to lose weight with a natural belly fat diet.

10 Reasons For Heart Rate Monitor Training

2008-01-29T10:42:00.001-08:00

By Brandon Johnsonn

Measuring your normal resting heart rate is simple enough: Wake up, take your pulse, and you're done. But, what about tracking your active heart rate while you're exercising. Depending on what type of movements you're performing and how many hands you have, it may not be as easy to simply track your pulse while watching a clock.

That's where heart rate monitors come in, and below are 10 reasons you should use one.

10 Reasons for Heart Rate Monitor Training

Though no method or device is 100 percent accurate all the time, a good heart rate monitor will provide consistent and reliable results.

You don't have to stop mid-workout to use the traditional "count the pulses" method. Just glance at your monitor and the information is right there.

You can train in different "zones" and intensities, without having to estimate if you're staying on track.

Seeing your heart rate can provide motivation and make you feel like you are really working hard.

It will alert you if your mind wanders to the nearby TV or radio and remind you to pick it back up!

By keeping you "in the know," a monitor will allow you to get in and out of the gym with more efficient, well-defined workouts.

If you see your BPM's (beats per minute) are higher than they should be for too long, you can slow down to prevent over-working yourself and causing any damage.

The results allow you to increase or decrease your performance with each workout by accurate and tangible increments.

At the end of your workout, most monitors show you your stats for the day: average heart rate, elapsed time, calories burned, etc.

Using a heart rate monitor makes your workouts more fun!

If you're not completely sold on the idea just yet, at least borrow one from a friend to try out. Then, if you do decide to buy one, be sure to get a quality product, because many of the cheaper brands and models are virtually useless.

After you've done your heart rate monitor training for the day, come check out other pulse-pounding tips and advice at http://www.fitbuff.com

Building Biceps With Dumbbell Curls

2008-01-03T07:14:00.000-08:00

As many of you know I started my weight routine on Wednesday, Day 15. I wanted to wait until the holiday season officially came to an end. Now that it has I am on my weight routine of Mondays, Wednesdays and Fridays.

For now I will do a 3 day schedule to give my body time to recoup, get over muscle soreness and things of that nature.

In my previous article I talked about the back exercise I am using, the one arm dumbbell row. Today I want to tell you about how I am working the biceps or the muscles of the front upper part of your arms. Most notably called by many men, "the guns".

In any event, I have chosen to build this muscle group performing dumbbell curls. The exercise can be performed with many variations, for the sake of this article and of course the way I am doing them is, I will be standing. You can do them standing, sitting, kneeling, you name it. That's the beauty of dumbbells. It gives you the opportunity of a lot of variety. There are some downfalls of them, which we will get to in a later article. For now lets concentrate on building those arms.

The exercise is performed by holding a dumbbell in each arm with your arms at your sides. Slowly lift the weight (you can lift them together or alternate, it is up to you, I alternate them) turning the dumbbell as you lift, so that the palm of your hand would then be facing towards you, bending your elbow (of course) until the weight touches your chest.

Now slowly lower the weight back to the starting position. Repeat with each arm until you each the desired amount of repetitions to complete your set. Right now I am doing one set of twelve reps. That number will change as my body adjusts to the routine. This way my body never gets adjusted to what I am doing.

I have read many articles that say in order for your body to respond to your exercise program you must change it every 4 to 6 weeks. That is what I plan on doing.

Again, and I will state this in every article that I write. I am not a personal trainer, dietician or doctor. Please, if you are going to start a diet and nutrition program, like I have, see your doctor before you begin so they can take all of your vitals and let you know what you can do and can not do.

In my next article I am going to go over working the chest muscles or pectorals.

Regards,
Mike P.

About the Author
You can follow Mike's weight loss program on his Blog at http://followmyweightlossprogram.blogspot.com/.

There you can follow his progress as he details his daily fitness and nutrition program on his way to losing 50 pounds by December 31st, 2008.

Follow My Weight Loss Program: The Hardest Part Is Behind Me

2008-01-02T05:46:00.000-08:00

So the holiday season has come to a close and even though I can't say everything went perfect, I can say that I did ok. Like you I was confronted with many unhealthy options this season. From cookies, to pies, to mashed potatoes filled with lots of butter and heavy cream, and the list goes on and on.

Now that the unhealthy part, well the overload of unhealthy items is behind me, I can begin to concentrate on what I need to do to lose that fifty pounds by 12/31/2008. Also now that it is 2008, the countdown truly begins.

Over the course of outlining my weight loss program and giving you daily updates, I will be posting various recipes and workout routines that I try. Like I said in a previous article, I would never post or recommend anything unless I try it first.

In today's discussion I want to begin my series on the exercise routines I am doing, the proper form and so on. Today I want to cover the back muscles. I start with the back, because that is how my routine begins. Before I continue, let me say this. I am not a physician, personal trainer or dietician. The information that I provide is what has worked for me and what I enjoy. My results are my own and yours may differ if you are following along with what I am doing.

Never perform heavy exercise without consulting with your physician first. Now that is out of the way, let me tell you about the back exercise I perform.

I have decided to start my weight program by performing one exercise for each of the muscle groups. Since I have not worked with weights in sometime, and now that I am little (cough, cough) older, I am starting by doing one set of twelve reps.

Reps stand for repetitions, or the number of times the same exercise is performed. A set is the number of times you complete the desired number of repetitions. For example, three sets of 12 reps would be the same as saying I lifted the weight 36 times taking a rest after I completed the exercise 12 times.

There are other ways of writing it, but you get the basic jist.

This morning I completed one set, 12 reps of one arm dumbbell rows. Using a bench, I would brace myself with the hand I wasn't using, along with the my knee from the same side of my body and then slowly lift the weight from the floor to my chest. I would repeat this exercise 12 times for each arm. It really works those upper back muscles.

For now I have the one back exercise which works primarily the upper back. As my body adjusts to a weight routine I will add in lower back exercises as well.

I can say that this exercise is a real good one and I can definitely feel the muscles being worked. Hopefully I can get some pictures posted for you so you can see the way I doing the exercise if you want to give it a try.

Tomorrow I am going to go over biceps and the exercise I am starting with for that muscle group. In the meantime, give the one arm dumbbell row a try for those upper back muscles. Just remember to start off with some light weight like I am doing.

Regards,
Mike P.

About the Author
You can follow Mike's weight loss program on his Blog at http://followmyweightlossprogram.blogspot.com/.

There you can follow Mike's progress as he details his daily fitness and nutrition program on his way to losing 50 pounds by December 31st, 2008.

Day 14: Follow My Weight Loss Program: Second Weigh In

2007-12-31T06:30:00.000-08:00

When I look back at my first two weeks on my nutrition program, I really do have to look in somewhat of amazement. I decided to start in probably, well not probably but definitely, the hardest part of the year. I set a sizable goal over a lengthy period time, and then decided to share it with the world.

Whew! That's a lot to say. But here is my thinking. The idea was to see if I am committed to doing this and no better time to test myself then through the eating holidays. Although 50 pounds is a fairly sizable and an entire year is pretty long, when combined, then resulting goal is less than a pound per week, making it psychologically more achievable. By sharing it with the world through this blog, it gives me an added incentive that I must succeed as those who read the blog will think I quit. Again another psychological tool used to keep me going.

With that said, and with the New Year less than 20 hours away, I weighed myself against his morning and am now down to 272 pounds. A loss of one pound. That still is higher than the 0.93 which is the weekly goal, but I was looking for something a bit higher.

I can tell you that my nutrition the past week was not perfect. In fact, for the last 4 days I did not write down what I ate. I found that when I write it down I tend to follow it better, and not doing that these last 4 days has lead me astray and more than likely the reason why I only dropped a pound and not more.

Also, I did not exercise the last couple of days, with the exception of the normal walking the dog. In the new year my goal is to hit a rigorous weight and aerobic regimen that will aid in the acceleration of my weight loss and hopefully achieve my goals even quicker than I imagined.

For now, though, I would like to say, Happy New Year to everybody and wish each and everyone one of the readers of this blog the best of luck in your own resolutions and weight loss goals.

Regards,
Mike P.

About the Author
You can follow Mike's weight loss program on his Blog at http://followmyweightlossprogram.blogspot.com/.

There you can follow Mike's progress as he details his daily fitness and nutrition program on his way to losing 50 pounds by December 31st, 2008.

Day 9: Follow My Weight Loss Program - I Survived

2007-12-27T06:05:00.000-08:00

Ok maybe surviving is a harsh word to use, however that is exactly what I call making it through the long Christmas weekend and weighing in and exceeding my goal.

If you remember from Day one's article, you already know that my goal is to lose 0.93 pounds each week to hit the goal of losing fifty pounds by December 31st, 2008.

If you read the article you also remember that my starting weight was 275 pounds. Meaning that my goal by Day 8 would be 274.07 pounds.

Day 8 was Christmas, so I didn't get a chance to weigh myself that day. No I wasn't avoiding it, but as many of you know there was a lot of running around and it really did just slip my mind. However I weighed myself yesterday on Day 9 and you will be happy to know that my weight came in at 273 pounds.

A lot of different books that I read said, the first week would probably show your greatest weight loss. I do not consider 2 pounds extensive but it is a start and it does exceed the goal that I set for myself. From what I have read, I can see where on some weeks I will lose a pound to 3 pounds and other weeks the scale may not move. The one thing that is common though is to not give up. To keep going and keep working hard towards the end result, and that is what I plan on doing.

My holiday weekend basically began last Saturday on 12/22 when we invited some friends over, and didn't end until yesterday when we visited with my brother's family to exchange gifts. Needless to say, I had all the temptations that everyone else has. Cookies, cakes, pies, you name it, it was there. I would be lieing if I told you I did not touch any of the bad stuff. I did, and it was good. But what I did do is limit myself to a couple of items here and there. I felt it allowed my body the craving it was looking for, and at the same time I did not "glutton" myself on the "bad" foods.

Also at the dinner tables, I made sure I followed strict portion control. A lot of different sources I read said a portion size should be the same size as your clenched fist. I followed that rule of thumb, and it was plenty to eat.

All in all I would have to say that the diet was nowhere near 100% flawless. In fact I would put it around the 75% range. But I would also say that isn't too bad giving the circumstances of the entire holiday season. And it is for that reason which I say I survived. This morning I woke up and continued with the healthy eating, right where I left off, prior to the holiday stretch.

With one holiday to go, which is really the easiest one to get by, I should be ok, and I feel I have jump started my plan into 2008.

Regards,
Mike P.

NOTE:
I will begin reposting the nutrition meals and exercise routines again on Day 10.

Day 5: Follow my weight loss program - In Short

2007-12-22T13:16:00.000-08:00

Ok so this will be a short post as being the holiday weekend, my time is limited. I have still been doing well with the eating plan and started my exercise routine with weights.

I won't go into full detail today, but I will recap everything on Wednesday after Christmas. For now, Merry Christmas to everyone and if you are like me, trying to eat right during all these meals....remember....PORTION CONTROL!

Regards,
Mike

Day 4: Follow My Weight Loss Program - Holiday Season Fast Approaching

2007-12-21T04:58:00.000-08:00

Ok, so there is four days left until Christmas, however less than 24 hours left until all of the family gathering, foods and fun start. Our family will be getting together starting on Saturday and going all the way through next week. This means I have to get myself disciplined, and do so in a hurry.

I can not begin to tell you, if you do not experience it yourself, just how much and how many different foods there will be sitting in front of me over the next several days. You name it. Hams, turkeys, potatoes, stuffing, yams, I better stop, it is early morning and I haven't had breakfast just yet and all this talk about food...well you know.

Come to think of it I haven't even thought about the cakes, cookies, pies...yikes, I think I just did. So as you can see, the pressure will be intense over the course of this holiday season, but that's ok. I didn't expect losing 50 pounds to be easy. In fact I was and am expecting it to be hard. I call it punishment for packing it on in the first place.

With that said I see no reason why, even though it will be hard, that it can't be fun. Therefore over the next few days I am going to see if I can get a hold of different recipes for healthy food. If you have any good websites or ideas, please submit a comment, I would appreciate it. I enjoy cooking. Cooking is a great way to be creative with something, or feel a sense of completion when you make someone Else's recipe and it comes out great.

Also when it comes to the exercise portion of the program, I want to make that as fun as well. Besides the normal lifting weights, running/walking etc., maybe I will get myself involved some local sports club or something along those lines.

Although losing 50 pounds will not be easy, it should not be boring either.

Regards,
Mike P.

DAY 3

NUTRITION
Meal 1: 3 egg whites, 1 whole egg, oatmeal
Meal 2: 2 plain rice cakes with natural peanut butter
Meal 3: 2 salmon patties, white rice, spinach salad
Meal 4: Mixed green salad with tuna and one banana
Meal 5: Chicken pot pie from Marie Calendar

EXERCISE
Exercise consisted of walking the dog in the morning for about 15 minutes and then again in the evening for about 40 minutes. I did not get a chance to start my weight routine. With waking up late and then working late last night, I just didn't get the chance. No excuses I know, but sometimes it will happen.

NOTES
I know meal five wasn't the healthiest of choices, however I forgot to thaw the chicken, and I worked late so I was hungry and needed something quick. As you can see the diet is pretty much the same. I have received some emails from people giving me suggestions on items they have tried, so I might give it a whirl. If you have any ideas, please let me know.

Oh yeah, and don't forget to share my blog with others. You will see on the top right side of this page, some links to websites that promote blogs to web surfers. If you think this blog could be of help to others, then I encourage you to click the buttons.

Day 3: Follow My Weight Loss Program - I Survived the Goodies

2007-12-20T05:37:00.001-08:00

Yes the holiday season is upon us, and for me it feels like it is a lot heavier this year. I keep saying I should have waited to start this new eating plan after the holidays. However, everything I read said if you wait, you'll keep waiting.

Eliminating procrastination is one of my New Year's resolutions and goals for 2008. I thought I would get a head start on it in 2007 by not waiting to start eating right.

If you are like me and celebrate Christmas, then you already know of the many luncheons, dinners, snacks and so on, that seem to pop up on what feels like an hourly basis. This week alone, today being Thursday (12/19/2007), we have already had enough cookies and sweets floating around the office each and everyday to feed the entire state of Delaware, at least for a month...or close to it.

I knew this would be difficult for me to overcome, and I can honestly say I have survived it. I have not touched a single cookie, cupcake, pastry, cake, pie...and the list goes on and on, at work.

So I am doing good right?

Then we go visit my parents. They haven't seen my son in a few days, so we thought we would take him over there for a visit. We get there and what is dear old mom making? Chocolate chip cookies. Apparently she pulled the short straw at work when it came to making the cookies.

Here I thought I was in the clear for the day, once my work day ended, and low an behold, mom has cookies. What is better then mom's homemade chocolate chip cookies? Not too many things. I did have one, so I guess I cheated a little bit, but at least I had the will power to stop myself, before I ate the entire bunch, which would have been the norm about a week ago.

The next week and a half will be a tell tale sign of the direction my nutrition program will head in. I know if I can get through the holidays with as little "interruption" in my eating plan as possible, I know I can do this.

After three completed days of eating better, I can feel that it is getting a bit easier. I am starting to get used to my routine of packaging my meals for the day and so on. I can only imagine that as I keep doing it, it will become like clockwork, and turn into a habit. A really good habit to have.

Regards,
Mike P.

Day 2

NUTRITION
Meal 1: 3 egg whites, 1 whole egg, 1/4 cup of oatmeal
Meal 2: Natural peanut butter on a plain rice cake (tastes a lot better then it sounds)
Meal 3: Mixed greens salad with Tuna and sunflower seeds
Meal 4: Mixed greens salad with Tuna and sunflower seeds
Meal 5: Baked Salmon patty with white rice and spinach salad

EXERCISE
Exercise consisted of walking the dog in the morning for about 15 minutes and then again in the evening for abou 40 minutes.

NOTES
So I picked up some weights at the local sporting goods store. Dumbbells to be exact and one of those exercise balls. After doing some reading, apparently you can use that ball for everything and anything. I looked at the guide that came with it and it gives about 60 ways you ca use the thing for exercise. I felt it was the best bang for my buck, and cost about $30. (I had to get the extra large one..Yikes!)

Day 2: Follow My Weight Loss Program - A little harder

2007-12-19T04:52:00.000-08:00

I just finished up day 2 of my nutrtion and exercise program, although I haven't really done any serious exercising other than walking the dog, and doing work, but I will get to more on that in a moment.

After going through 2 days of this I realize, my cupboards and fridge are filled with absolutely nothing healthy to eat. It was quite difficult to conjur up 5 meals throughout the day that would be classified as healthy. So much so, that I don't think they were all healthy, but I have learned from doing a lot of reading, that I should control my portion size, so that is what I did.

Most of the foods I ate on Day 2 are about the same as they were on day 1. What I did notice, is that I did not get enough vegetables, especially the leafy green kind, throughout the day. I tried to incorporate some on Day 2 in the form of fresh spinach mixed with romaine lettuce in salads. My goal is to include veggies in meals 1 through 4, with the final meal being a protein only.

More research I have read says that eating after 6:00 pm (although some sources said 7:00pm) can contribute to weight gain, since most people's bodies slow down at the time. I also read that too many carbs and "bad" fats (we'll get more into that in another posting), can contribute to weight gain as well. Putting both of these statements of knowledge together has lead me to eat a protein only meal as my last meal of the day.

Now back to my exercise routine, or lack thereof. Currently I am only walking the dog, and as part time work, I renovate homes, doing a lot of lifting of material, etc. The plan is to incorporate a weight and aerobic exercise program, which studies have shown, combined with a healthy nutrition plan will accelerate weight loss.

With that said, at some point during my busy day, I will head over to the local sporting goods store and pick up some weights, maybe a bench, and basically see what they have that fits within my budget. As for aerobics, the outside comes free of charge, and my legs work wonderfully, so I don't see any reason why the dog and I can't start running in the morning or evening. We'll see what he thinks about it.

Regards,
Mike P.

Day 2

NUTRITION
Meal 1: Whole wheat waffles with natural peanut butter spread on them
Meal 2: Banana with natural peanut butter
Meal 3: Grilled cheese sandwhich on multi-grain bread
Meal 4: Natural peanut butter on whole wheat waffle, spinach salad
Meal 5: Mixed green salad with sunflower seeds and a Gorton's baked fish fillet

EXERCISE
Again exercise consisted of walking the dog in the morning for about 15 minutes and then again in the evening for abou 40 minutes.

NOTES
Not a alot of variety in the food department as that is really what I had to work with. Will more than likely go shopping on Day 3 to pick up items I will need for the remainder of the week. Also I will be noting my weight on a weekly basis, every Monday.

Day 1: Follow My Weight Loss Program - And So It Begins

2007-12-18T04:42:00.000-08:00

Ok so over the past few years, give or take a few, I have packed on some extra pounds. Ok how about 50 extra pounds. With a lack of exercise of good eating habits, it really doesn't come as a surprise.

However with a 7 month old son now, I feel I owe it to him to get in great shape. Otherwise I might not be able to catch him once he starts walking.

I actually started yesterday, but thought it would be a good idea to share my progress with the Internet crowd with this blog. Let me first say, I am not a personal trainer, salesman of any health related products or anything like that. Just an average person who is trying to lose 50 pounds and is willing to share it with you.

My goal is to lose 50 pounds by December 31st, 2008. That gives me roughly 54 weeks to make it happen. In turn using this information I need to lose 0.93 pounds each and every week. Sounds like a reasonable goal and very achievable. The hard part is, can I stay on it? Can I stay on a daily regiment of eating right and exercising for that long?

The way I look at it, I really don't have a choice. I have to. For the sake of my son and family and my own health, it needs to be done.

Over the past few weeks I have been reading a number of health magazines and books, to get up to date on eating right and proper exercising.

I will post my progress everyday on here for the previous days activities.

Also as I come across something interesting that I feel I should share, such as a healthy recipe or good exercise, I will write about it here and let you know of the source as to where I obtained the information. I will not post something that I don't try first. It is just not fair to anyone who reads this. How can I endorse something if I don't even try it?

I am still new to the "blogging thing", so I will try and post pictures whenever possible to show everyone my progress. Along with posting pictures I will post a daily account of what I ate for each meal. Feel free to comment, good or bad (I can take criticism) on anything that you read. However don't post anything in the comments if you are trying to sell something. I will delete it. This is not a commercial blog for your financial gain. It is a blog to share with others a real life experience of losing weight.

Regards,
Mike P.

Day 1 - Weight: 275 pounds

NUTRTION
Meal 1: 3 egg whites, 1 whole egg
Meal 2: 1 packet of tuna
Meal 3: Spinach and lettuce mix with cut up baked chicken tenderloin and a small Gordon's salmon patty.
Meal 4: A small Gordon's Salmon patty
Meal 5: 2 1/2 whole eggs

EXERCISE
Walked the dog in the early morning for about a half hour. Wasn't a steady even paced walk as the dog needs to, you know, stop and do his thing.

NOTES
First day was tough in the sense of eating every 2 to 3 hours. I haven't done that in years, but it was a lot tougher late at night, while I am sitting there watching the football game. I was used to eating chips and other bad foods. It is a bad habbit I am sure will really challenge my will power.