Category: Scoop

This morning, I got to sleep in a little bit due to being assigned jury duty. Fortunately, my showtime was 10:30 a.m., so I was able to watch the entire Chicago/Green Bay game last night and sleep in a little. That also allowed me to get 7+ hours of sleep which is always good for my weight loss. Result: 177.1 lbs. That means I somehow lost another pound this weekend.

That’s very rare for me, as I typically either hold my weight (at best) or gain 1-2 lbs. Most of the time, it’s water weight, but this weekend, I was very good and ate exactly what I am supposed to eat. I also watched the portions, although last night, I did eat more salmon than I probably should have. Then again, on Paleo, you shouldn’t calorie count or really control anything other than sating appetite. Therefore, I did the right thing: ate until I was comfortable that I had enough food.

This Monday starts my second unofficial Whole30 week. My goal this week is 2.5 lbs. That would get me well within the DoD height and weight standards, and would get me to within 10 lbs of my final goal of 165 lbs. I feel motivated, excited, and pumped up to get it done this week.

The one hurdle I’m going to have to cross today is lunch. I’m in a courthouse and while I did bring my own healthy snacks, they typically aren’t very good at keeping me sated for long. I brought enough for my lunch, and I doubt we’ll be here too late in the day. I’ll be fine, I’m sure, but I will have to find coffee. That’s what usually helps me control my appetite a bit.

Feels good, man. I hit my goal of losing 5 lbs this week (and then some). I started the week at 183.8 lbs, and my weigh-in on Thursday after my run was 178.1 lbs. If I’m lucky, I’ll get another 1 or 2 lbs lower by Monday morning, although weekends are usually rather hard on me in terms of weight loss. During the week, I eat very well/carefully. During the weekend, we tend to eat out, or when we eat fresh prepared food, I tend to eat larger portions.

Making progress is motivating. At one point Thursday morning, the scale told me I was up 2 lbs from the day before. That almost demotivated me, and in fact, it did irritate me a bit, but I told myself to trust in the process and just keep doing the right things. Later that same day, and after my run, I weighed over 3.5 lbs less. Sure, some of that was water weight, but another big portion of that was (and this might be TMI) a big bowel movement.

Progress is slow when it’s done right, but it’s solid. Sometimes, the scale will read up a bit, but progress is happening as the body reconfigures. Even though the scale was reading up a bit, I could feel trousers and shirts getting a bit looser. I know that over the next few months, I will be watching the numbers yo-yo a bit on the scale, and that’s okay, because all the while, I’ll be making progress.

I make mistakes all the time, just like anyone else. I receive compliments in person, via email, message, or comments about how amazing it must be to have such self-control, motivation, determination, and perseverance. The truth is that I falter, just like anyone else.

There are times I eat too much. Sometimes I drink alcohol. Sometimes, I’ll even allow myself bread pudding or chocolate cake for a dessert. Over the past few months, I’ve allowed all of the above far too often, and as a result, now I have to work hard to drop weight I’ve gained.

The difference between the new me and the old me is that now, I know how to handle failure: I get right back up, dust myself off, and keep going. The old me would let a day of eating bad food derail my motivation and determination in seeing a new lifestyle through. The new me, however, sees it as a temporary setback, a little hiccup, and I then continue on the original path to success.

Adopting a new lifestyle is tricky because there really is no destination. It is the proverbial journey that never ends, and I had to get used to that idea to be able to embrace it. That makes it okay every now and then to stray off the path as long as I get right back onto it. Don’t beat yourself up if you stray. Just find your way back to the path as quickly as possible and avoid as many of the diversions as you can. It’s the most you can expect, and the best you can hope for.

I’m going to get right to it: the balanced diet idea is a myth. We need a mix of vitamins and minerals in our food to maintain our health, but those nutrients can come from many different sources. It is NOT required for us to eat certain portions of grains, sugars, meats, or vegetables and fruits every day. It’s important we eat a good amount of healthy, natural foods (preferably whole before used to prepare your meals), but it’s not necessary to eat something from every “Food group.”

I put “Food group” into quotes because it’s a made-up idea. “Food groups” were developed in the 60’s and 70’s for school children in an attempt to educate them on varying their diet by pushing the 4-4-3-2 plan. Four servings of grains, four servings of fruits and vegetables, three servings of dairy, and two servings of meat. This was based on pseudoscience, at best, and is largely to blame for today’s obesity epidemic.

When people ask me how I lost 150 lbs and I tell them that I cut sugar, grains, beans, soy, and alcohol from my diet, many admonish me for adopting such a “Harmful” or “Dangerous” diet, and tell me that it’s much better for me to eat a balanced diet. Many more tell me that my diet deprives me of too many important food groups, and that eventually, I will face many health problems. When I explain to them the many health problems that have been solved since I adopted the Paleo Diet, I am often told that it’s only a short-term or temporary “Fix,” and that in the long run, my health will pay the price.

It is this very mindset that I combat on this website. It is this misinformation based on pseudoscience I fight daily, and it is my sincere hope that people do the research and realize that what they’ve been taught their entire lives is wrong: there is no need for a so-called balanced diet of basic food groups.

I eat meat and vegetables with some fruit here and there. Nothing more, nothing less. Everything I eat is healthy, purchased whole, and prepared in our kitchen by my wife with my help. We eat recipes that contain ingredients that are always healthy, and we source our food as ethically as possible. Because of this, my wife and I are healthy, and we were able to lose a combined 215 lbs without the aid of exercise. Nutrition alone is the primary source of weight loss, and the foundation of good health. Food groups have no part in this, and is an idea as antiquated as the 8-track. Literally.

We hear this all the time about doing the right thing in society. Our culture values doing the right thing, because we all know that doing the right thing isn’t always the easy thing. However, this applies not only to morality issues, but to your lifestyle and nutrition. Only in these realms, doing the wrong thing generally only affects you negatively.

When you cheat on your diet by eating something that goes against your eating plan, you are going against your own best interest. To take it a step further, you are actually sabotaging your progress. Cheating is defined as gaining an unfair advantage over a competitor. In adopting a healthy lifestyle, you are your own competitor, yet you don’t gain any advantage over yourself when you eat foods that are not a part of your healthy diet. In fact, in many cases, you are actually hurting your progress, your willpower, and your future ability to stick with your diet when you eat non-diet foods. This, in my opinion, is sabotage.

It’s hard to do the right thing, and it’s hard to say no to treats when you’re used to eating them. It’s hard to slow down your eating, and it’s hard to limit your portion sizes to something reasonable. It’s hard to give up sweet drinks, alcohol, and foods you’ve been used to eating your entire life. I know all this, because I live it. Even today, three years after I gave up eating grains, I still miss them.

But I don’t miss being overweight, bloated, out of shape, and unhealthy. I much prefer how I feel now: fit, healthy, and able to tackle anything both mentally and physically. I can do this now because I eat right and I get exercise. It’s not easy, but it’s worthwhile, it’s satisfying, and most of all, it’s the right thing to do.

Nothing worthwhile is accomplished with little time and little effort. Whether it’s a marble statue, a college degree, or graduating from a military occupational specialty (MOS) school in the military, these things take time and effort. Getting healthy, getting fit, and losing weight also takes time and effort.

First things first: trust the process. Sherry and I adopted the Paleo lifestyle three years ago when we started our first Whole30. Since then, I lost 150 lbs and kept it (mostly) off. I say mostly because I recently gained about 18 lbs that I need to once again get rid of. It’s my fault completely, but I know what to do to fix it: I just need to get back to what worked for me (The Paleo Diet). I know that if I eat the right food with sensible portions, I will lose weight even without exercise. The exercise I’m doing will help get me fit for my upcoming military schools, duty, and will also help me get a little more toned in areas that could use it.

Second is getting healthy and losing the weight. I’m pretty healthy, and that’s in large part to having changed my lifestyle completely three years ago. Now, however, I find myself having to lose weight. I wish that it would go away quickly, but the fact of the matter is that it took some time for me to pack it on. It didn’t happen overnight (although it was very easy to pack it on, and it definitely is easier to gain weight than to lose it). I need to take my time and let the weight loss happen. I can hope for a steady 2.5 lbs/week in weight loss at best, although the first week can yield 5 lbs if I am careful (as a lot of that will be water weight).

Third, getting fit. I started that yesterday by hitting the pavement. My first two miles were sub-9’s, and the last, a sub-10. I’m fine with those numbers as I haven’t run in nearly two weeks. But that all ends today. I’ll be running again this afternoon, although I’ve not yet decided if it will be another 3 mile run, or maybe a shorter and slower one. Either way, I’m looking to run a minimum of 5 times a week starting this week. I want to give my body the best chance to get fit, get strong, and to assist my body in shedding all this extra weight.

I have to be patient. I have to trust the process. I have to stick to the rules. I weighed myself yesterday morning: 183.8 lbs. This morning, I was down to 180.1 lbs. That’s mainly water weight I lost between yesterday and this morning, but I’ll take it. I’m hoping for a good 5 lbs lost this first week, and it looks like I’m well on my way to it.

This past week was one filled with lots of bad nutritional decisions, but it was calculated. It was my wife’s birthday week coupled with a staycation and the Labor Day weekend. That meant it was a perfect storm for lots of non-Paleo foods, lots of alcohol, and throwing caution (and good eating habits, apparently) to the wind. The result? This morning, I weigh 183.8 lbs, and my 32″ waist pants feel a bit tight. Contrast that with my normal/comfortable 165 lbs where 30′ waist trousers feel just right.

This week also coincides with the three-year anniversary of the start of our healthy nutrition journey and our new lifestyle. In that time, I lost 150 lbs, got fit, and became a soldier in the National Guard. Now, I’m back a few steps, but Sherry and I have recommitted ourselves to getting back to our healthy habits. Starting this morning, we both are doing what we call a non-committed Whole30. That means that we will be eating Whole30 compliant foods except for those times when we are with friends and can’t do so. We don’t want our friends to have to conform to our diet. Besides, we’re not in crisis mode. Sure, we both gained weight and we both have a good chunk to lose to meet our goals, but we’ve done this before, we know how to get it done, and we know that it’s just a matter of eating right and trusting the process.

I have 18 lbs to lose. That’s a lot, but I know that I can do that in three months easily. I am also going to restart my running regimen. I skipped a week and a half due to bad weather and excessive heat (coupled with a lazy streak I’ve not felt in years). Today, I’m back in the right mindset. Even more so, in fact: I’m going to up my running from 3 times a week to 5 times a week (or more). I’m also looking at re-starting my Kettlebell regimen to prepare for the new Army CFT (it doesn’t start for another year, but I might as well start preparing for it).

We all slip and fall sometimes. Even me (and I say that, because people seem to think based on comments, messages, and emails that I have some sort of superpower when it comes to sticking to a good eating/fitness plan). Now, I’m doing what needs to be done: getting back to healthy foods, healty portions, and good exercise.

This week marks three years since I first went down this path. I’m proud of what I’ve accomplished with my wife, and proud of the fact that we kept the vast majority of the weight off. I am a bit annoyed with myself for the cavalier attitude I’ve had these past few months in regards to my nutrition and coming to a head this past week. But I am optimistic, I am determined, and I will persevere.

I’ve not been as careful as I should be, and my weight’s gone up beyond what I consider to be acceptable. Starting Monday (after the end of my drill weekend), I will be back to very strict Paleo just like I was when I first adopted the diet back in 2015. There will be no desserts, no big portions, and very little eating at restaurants. Absolutely NO alcohol!

That has been my biggest problem: alcohol. I don’t drink often, but these past few weeks have put me into situations where I imbibe far more than I normally do, and the effects have been staggering. The amount of weight I’ve gained due to alcohol consumption has been truly mind-blowing, and I now understand why it’s so hard for people who drink alcohol to lose weight.

I see this as a learning experience. Since adopting the Paleo diet back in 2015, I haven’t ever really allowed myself to consistently drink alcohol except while on vacation (twice in three years). I thought that the weight gain I experienced was due to the non-Paleo food I ate. I think I may have been wrong since I’ve gained as much in the past two weeks as I normally do on a vacation, and yet I’ve had no non-Paleo foods in any quantity.

So, next Monday, it’s back to square one. I have 15 lbs to lose. I will get it done!

This morning, I watched a group of individuals working out at a local church parking lot, and there was a sign posted nearby: “Morning Weight Loss Boot Camp.”

Sigh.

I applaud those individuals for getting up early in the morning and sweating it out (and here in Texas, even at 6 am, they are definitely sweating it out!) and doing the work, but I sincerely hope that their instructor/trainer is telling them to change their diets and nutrition plans. Without that, these people will get strong and fit, but they may not necessarily lose any weight, or their weight loss will be very slow.

I tell people all the time: You can’t out-exercise a bad diet. Some people claim that they can do just this, but these people are likely the beneficiaries of TOFI: Thin Outside/Fat Inside. This is a condition where people are thin, but their arteries are clogged with fat and plaque due to bad eating habits and bad nutrition.

Yet, there are people out there who sadly believe, based on years of bad information, that exercise is the key to weighing less and being healthy. While it helps, it’s not the key. It’s more like an ingredient in a recipe. Even the most basic recipes have at least 3-4 ingredients. Good health, fitness, and weighing less have more than just one or two ingredients as well.

Weight loss happens in the kitchen. Fitness happens in the gym and on the road.

It’s a funny thing, weight. We put all our eggs into the weight basket as it pertains to our overall health meter. When we weigh less, we believe we are healthier than when we weigh more, and while there is some correlation between weight and health, weight cannot and should not be used as a sole measure of overall health and fitness. Yet, this thought persists, even within me: when I weigh less, I’m healthier.

When I weighed 165 lbs, I wanted to weigh 160 lbs. When I got to 160 lbs, I was hoping to lose 5 more. Why? Looking back, I think it had to do with wanting to get back to a weight I was at when I was in my 20’s, but there was no other reason. I felt great at 165 lbs, I fit into all my size-small shirts, 30″ trousers, and exercise was super-easy. Now at 175 lbs, my shirts and trousers are all tighter, and I definitely feel the extra 10 lbs when I run.

With all that said, I absolutely, positively will need to get back to 165 lbs. No matter what, that is my goal. It is where my quest for weight loss will end. When I get to 165 lbs, I will try for no more. I will continue to work to maintain 165, but nothing less. Why? Because I realize that I felt great at 165 lbs. I looked good. My clothes fit great. Everything was where it needed to be at that weight.

I don’t feel right at 175 lbs, and that made me recall something about when I weighed 160 lbs: I didn’t feel right there, either. I was having to be super-super-super strict with my diet and exercise to be at 160 lbs. It was too restrictive and limiting. I am not willing to be ultra-strict with my diet for a weight on the scale when just 5 lbs more allows me to have some freedom in my diet and I felt GREAT.

Paleo works. It works wonders when you do it well, and combined with a good fitness plan and control of portion size and no cheating/sabotage will leave you very healthy. I do a firm Paleo: I will allow the occasional restaurant steak fry or waffle fry into my diet, and every now and then, I have some bread pudding at special occasions, and I just don’t want to do without that little bit of freedom. That extra 5 lbs isn’t worth it to me.