Sleepless in Salt Lake City

Part of my motivation to lose weight was to reduce my fatigue.  I used to doze off every afternoon at work and would sleep at every opportunity.  I really was more of a beached-whale than a human.

My daytime fatigue has disappeared since I became healthy, and I've tried to reduce my sleep time as much as possible, but I'm learning I still need it.  In being extraordinarily busy this last month, I've tried to go without much sleep and have noticed detrimental effects on my health including prolonged illness and a little bit of weight-gain.

It turns out those effects are normal and common among sleep-deprived folks.  A January 2006 Harvard Medical School article lists 6 common areas negatively affected by chronic sleep deprivation:

1. Learning and memory
2. Metabolism and weight gain
3. Safety (alertness, etc.)
4. Mood
5. Cardiovascular health
6. Disease

Although sleep may seem like a necessary evil, it's a necessary part of transforming one from a beached-whale into an Evel Knievel.

Tell me if you've experienced negative side-effects of sleep deprivation or if you've found a way to function (naturally- I know about energy drinks:) with less sleep?

Because you loved me

That's right, PINEAPPLE... ... ... ... 

I just realized that Celine wrote that song about you
You are the only food that loves me back, it's true 
You ain't no one night stand, I take you in my hands
And I find the sweet that's deep within your pokey skin

Unbelievable to me, hardly a calorie
And naturally loaded with vitamin C
Let me have you now, I can't wait to eat
The only healthy food that's like a naughty treat

Fighting fatigue with exercise?

I've been working long hours lately and barely exercised at all last week due to a cold.  Luckily I've reached a point after a couple years of consistent daily exercise that I feel gross, weak, and soft if I don't exercise for a few days (as a fatty, I used to look for every excuse to practice beached-whaleism).  Despite my exhaustion last night after a long day, I still ran for 30 minutes.  The result?  It was a lot easier to wake up this morning, and I feel more like Mr. T again instead of Mr. Rogers.

A study done by the Department of Kinesiology at the University of Georgia, published in the March 2008 edition of the Psychotherapy and Psychosomatics, gives evidence of the positive effects of exercise on fatigue.  36 young adults with symptoms of fatigue syndrome, but no other serious medical conditions, were divided into 3 groups- one doing high-intensity exercise, one low-intensity, and a control.  After 6 weeks, the high-intensity and low intensity exercise groups saw the same increase in energy levels and improved mood, and the control group saw no change.

I know it's counter-intuitive, but exercise beats fatigue.   

Another thought from the fatty point of view

I've opened my naturally thin brother's eyes to a whole new way of thinking, and his response has been surprise and disbelief.  People like him just don't lust after food like fatties and fit fatties at heart.  That probably explains in part why he's never struggled with weight.

He had no idea that a fat person would potentially open a bag of Doritos thinking, "these are made of corn and cheese, a member of the grain group and a member of the dairy group.  There can't be anything unhealthy about 'em."

Here's one I remembered yesterday that I conveniently used as an excuse for years:

"I learned in biology that we burn sugar for energy.  These Pixie Sticks have sugar in them, and I need energy, so I should eat them."

Excess sugar appears to be the root of most of our weight problems.

All "diets" lead to disappointment

It's possible to lose weight on any diet.  Weight loss is really just a simple math problem: if I burn more calories than I consume, I lose weight.  A pound of fat is simply 3500 calories being stored by my body.

If losing weight is so conceptually simple, then why do so many people (me included when I was a fatty) struggle with their weight, even when they do diet after diet?

The answer is simple too: a diet is nothing more than a quick-fix to a long-term problem.  The long-term problem is over-eating, or eating more calories than my body is burning.

A diet can be a tool for short-term weight loss, but if I am interested in long-term health, looks, and results, the only real solution is a lifestyle change, which may include a diet and exercise.  It's a life-long journey.

Although I've lost weight and kept it off, I'm going to recommit to my healthy lifestyle.  I invite you to join me.

The more I think about a healthy lifestyle, plan, and find motivation, the easier it becomes.  I know I've arrived when I catch myself making healthy choices without even consciously thinking about them.



 

How do I maintain my weight with a pregnant wife?

I love having a pregnant wife!  I'm elated to have another baby, and despite what she thinks, I find Lindsey very attractive with a bump.

But...how do I keep from myself from growing a bump?  The hard part has been the non-Todd-approved food decorating our kitchen.  Lindsey has been very nauseated and unable to eat any of our regular healthy staples (chicken breast, yams, whole wheat bread, etc.) with few exceptions.  In fact, even cooking them makes her sick.  She can only eat what sounds good to her at any random moment- usually foods that we both would normally consider unhealthy or even disgusting.  She's really making a huge sacrifice for this little one- but Lindsey is that kind of woman.

As a result, I've been bombarded by attractive potato-chip bags, animal crackers, Hamburger Helper, chemical bread (white sandwich bread that I've always found to have a yucky aftertaste...even when I was a bonafide fatty), ice cream, chocolate, etc. etc. etc.

If I were still a fatty, I would not squander the opportunity to put on several pounds along with m'lady.  My life would be a veritable smorgasbord right now.  As a fit fatty at heart however, walking through the kitchen has become a daily battle.

Here are a few tips that have helped me remain a fit fatty at heart:

-Ask Lindsey to hide the unhealthy food so I don't see it- "Out of sight, out of mind"
-Cook reserves of healthy food as seldom as possible
-Eat healthy foods with her as often as she can- she still craves different fruits and vegetables
-Recommit to my healthy eating behavior- it's like with drugs- if I don't make the right decision now, it's harder to make the right decision in the moment, especially with a hot doughnut looking me up and down
-Offer to help as much as possible- this keeps me active and out of couch-potato mode

I dream of the day my family will be able to once again easily fuel our machines with premium unleaded like the healthy little robots we try to be.

Should I get a gym membership?

It's a very common question this time of year.  Although I make it clear in my "about me" section that I lost weight without any paid help, I have since purchased a gym membership.  I try and get 30 minutes in each day, but it's not easy with my work schedule.  I often still end up working out at home in the evening.

My answer to the title is yes, IF (if any Gold's workers are reading this, please don't send any angry creatine creations after me, I'm just trying to be honest):

-I've been working toward fitness goals for several months
-I'm already working out consistently at home
-I have an equally committed workout friend or group

Otherwise, it's probably going to end up being a waste of money.

More thoughts that might suggest you're a fatty

Wow!  Yesterday's post sparked a ton of response!  Check out a few of these gems people sent me:

Steve C. wrote:  A hamburger is a well balanced meal: meat, veggies (lettuce, tomoatoes), dairy (cheese and mayo), grains (bun), ....

Shayla T. wrote:  Pumpkin chocolate chip cookies qualify as a vegetable, right?

B & K wrote:  Don't forget vegetables drenched in cheese sauce and "pumpkin" pie. Also--a Cafe Rio "salad" drenched in creamy tomatillo dressing. It's still a salad and salads are good for you, right? 


Cortney W. wrote:  Todd...I never thought you were a fatty. Just wanted to let you know. :) 

(Cortney, you're right.  I was "husky.") 

Here are a few more Lindsey and I thought of (remembered).

-I "should" eat that Fillet-O-Fish because I need Omega 3s.

-I "should" eat these fruit snacks because they contain 3% fruit juice and vitamin C.

-These strawberries may be dipped in chocolate, but hey, they're strawberries.

-The banana cancels out the ice cream in the split.

And one of my personal favorites:

-I can eat as many of these Red Vines as I want because they're FAT FREE!

If any of these thoughts have crossed your mind, you might be a fatty

-Potato chips and onion rings are "vegetables." 

-Butter and whipped cream are "dairy" foods.

-Sprite and lemonade are "clear fluids."

-Cookies and cupcakes are part of the "grain" group.

-Because pizza contains cheese (dairy), crust (grains), mushrooms and sauce (vegetables), and pepperoni (meat), it is a "well-balanced" meal.

-Drinking a Diet Coke is "hydrating."

-I should eat that Milky Way bar because chocolate is "good" for my heart.

-Cheese-drenched nachos are good for me because they contain "grains" and "diary."

When I was a fatty in high school, I used to eat several corndogs per day because "they're meat covered with grains, and I should eat meat and grains every day because they're members of the 4 food groups."  I honestly thought this way, just as I believed the explanation, "part of a well-balanced breakfast," at the end of a Captain Crunch commercial (is there an MLM drink made out of Crunch Berry juice by the way?).  How have you justified eating junk food, either naively or purposefully?

I eat like no one else so I can eat like no one else

I had an unusual thought today at work while eating a can of tuna, a bowl of vegetables, and some black beans: the "big-boned" me from 4 years ago would laugh at, and be jealous of, the "fit" me of today, and I would poke him in the tummy and he would giggle like Poppin' Fresh.

He'd laugh because of what I eat most of the time.  He'd be jealous because he'd feel guilty and embarrassed about his weight, appearance, and laziness.

The title of this post is making fun of a popular but true Dave Ramsey saying.  Just like with personal finance, as far as personal health is concerned, I have the choice of whether I pay a bit later (in the form of a massive balloon payment...like a heart attack...with a bad quality of life along the way) or pay a little bit each day and enjoy a much longer, more productive, and fun life (as well as the ability to occasionally eat whatever I want absolutely guilt free).  

The price is a healthy diet (most of the time) and consistent exercise (most of the time).

It might actually be easier for a busy body to have a healthy body

This past week was insanely busy for me, which made it much easier to get back into my healthy eating routine after celebrating the New Year because eating became a necessary hassle- very weird.  Normally, getting back into my healthy routine after a holiday is harder than after a regular weekend- especially on Mondays.  This week I still ate several small meals each day and exercised, a bit less than normal for both, but I'd bet I burned more calories during each day.

On a different but related note, I typically eat more on weekends, and have thought for a long time that it's simply because I'm seeing more food (constantly walking past the kitchen) and trying not to be busy.

The bottom line...being busier doesn't have to be a bad thing as far as fitness is concerned, it can actually be a good thing, and I've noticed it helps when I use my busy schedule to my advantage instead of as an excuse to eat poorly and not exercise.  To use it to my advantage, I have to have all of my meals planned and healthy food available, otherwise it's too easy to get fast or vending machine food.  By the way, avoiding fast and vending machine food has become easier for me the longer I have done it.  

I had no idea how gross I used to feel when I ate too much

Whenever I over-eat like I did on Christmas (Santa and Rudolph held a gun to my head and forced me to eat all the cookies everyone left them), I'm reminded of how good it feels to be healthy.  I went to bed that night feeling bloated and jittery.  I used to feel that way all the time and thought it was normal.

It took me a few months of very healthy eating to see a stark difference between feeling healthy and feeling fat.

Out of sight, out of mind

Over the last week and a half, there were at least a couple of times where I ate junk food during non-designated indulgence periods (cheat days).  Each time it was simply because I had been seeing a Christmas treat on the counter or on the table for a few days and finally given in to the temptation.

I've mentioned similar things before, but I have to hide/toss junk food or I will probably eat it if I continue to see it around.  I'll bet you're like me, in which case I would suggest doing the same thing if you're trying to lose or maintain- hide or toss the junk food.  If you are a fatty at heart but have honestly learned a way to resist junk food staring you down, please tell me how.