My last blog told the story of how I went from a fit Army officer to a 358 lbs. behemoth sprawled faced down after tripping leaving work at 3 AM with broken glasses and bruised pride. You can read it hear. Fit to Fat: Lessons Learned While Doubling My Weight
At basically the nadir of my 50+ years, I decided to turn my health and my life around somehow, someway. I did not get all the way at once. I still had the bout with my colleague when I was gasping for breath after climbing a set of two sets of stairs. Read it here. But at least at that point I decided to do something, somehow. This is the story of how I went from Fat to Fit Again by killing the 7 deadly habits that explained in my most recent previous blog.
Before I discuss that let me talk to you a bit about Habits. The Power of Habit by Charles Duhigg linked here The Power of Habit is a must read for anyone that is seeking to change the habits that caused them to gain weight (or any other nefarious thing). I listened to the audiobook half way through my 178 lbs. weight loss journey (wish I read it earlier).
If you are struggling with any bad behavior DROP EVERYTHING AND READ IT NOW! The proposition from the book is we are creatures of habit. The book can be summed up by this quote “There is nothing you cannot do if you get the habits right!” On any given day, you do at least 40% of anything by habit. For example, you get up, your breath is sour, and you smell so you brush your teeth and take a shower. Depending on what is more important to you (I brush my teeth first), your habit is consistently the same. Every habit is triggered by an event (halitosis from sleeping with your mouth closed), followed by the habit (brushing my teeth for 45.7 seconds followed by mouth wash) to gain a reward (the ability to hopefully kiss my wife without her turning away!).
First you must realize your trigger, then the habit to give your reward. If you can realize the trigger (sometimes it is deceptive so use root cause analysis) and the resulting reward, you can change the intervening habit to get a similar award. We are not Pavlov’s dog, but we are sure close. The key things with humans is you can discern the trigger, change the habit, and earn the same or similar award. So now I will tell you how I dealt with the 7 deadly habits that changed me from Fit to Fat again. In all seven, I list the bad habits I had, the trigger that caused it, the habit that I changed and the reward that I still got even though the habit was changed.
- Bad Habit: Binge Eating of Peanut M&Ms. New Habit: Eating filling fruit. I told in the last blog how I would drink cup full of Peanut M&M’s to sustain me from long nights of driving my team to create software. I changed this habit in three ways. First, I tracked the number of Weight Watcher points associated with a cup of peanut M&M’s (27 WW Smart Points per cup– more than 4/5 my daily allowance). Then I figured out the trigger. It was at approximately 3 hours after lunch when I felt tired and needed to get out of the chair. The habit was to walk to the front desk and fill a coffee cup with Peanut M&Ms and the reward was a burst of energy from sugar. What I did once I realized the trigger and the reward, I just changed the habit to get a similar award. An Apple has natural sugar but is zero points. So, I walked a similar distance to the break room and grabbed an apple.
- Bad Habit: Overworking New Habit: Delegating and mentoring. One of the main reasons that I gained weight is I tried to do everything myself and ended up working 16+ days. The trigger was an overwhelming sense of responsibility to my job and the satisfaction of a successful project. Beyond the ancillary consequence of gaining weight since I put my health secondary, I was not fully utilizing my team or giving them a sense of accomplishment on their own. So chiefly for selfish reasons, I realized I could no longer be an iron man and started to delegate. I adopted an approach of Mentoring and not Mangling with dictates and proclamations. This not only gave me time to focus on my health, it also allowed us to accomplish the mission, thus fulfilling my sense of responsibility.
- Bad Habit: Not Sleeping New Habit: Sleeping more (but still not enough!). Delegating helped me to get more sleep. But I also took other measures. Instead of working or listening to books on one of the many plane trips that I took, I did a mindfulness exercise (in my case as a Catholic I said a Rosary), then calmed I went to sleep on the plane. Also, exercise helped to induce me to get more sleep. I also monitored my sleep habits with a Fitbit. Despite all these efforts (and another effort I will mention later), I was only able to up my average sleep to 6.2 hours from a paltry 5.1. But it is progress. Sleep by the way is one of the most important factors to weight loss. Almost every week I failed to lose weight on my weight loss journey it was due to a lack of sleep.
- Bad Habit: Stressing out New Habit: Working out. Stress was one of the triggers to so many of my bad habits. Depression and binge eating are too in particular. There are two ways I countered the trigger of stress. When I felt it coming on, I made sure I planned a Beer Walk after work. That is where I would make a 2-3-mile trek to the Banger’s Bar that is just off trail in Austin Town lake. I would have a beer and then walk back. Here is a picture of me returning from my most recent beer walk and enjoying an Austin sunset! The other thing I do is I sing Karaoke with an app called Sing Smule. I don’t do it in the office (well at least not normally). But singing a few tunes is a great way to get the stress and the fat invoking Cortisol down!
- Bad Habit: Not going to the doctors New Habit: Doing exactly what the doctor told me. In my previous blog, I talked about how I skipped going to the doctors because of work and paid for it. I paid for it in two ways. I had Sleep Apnea and an undiagnosed condition that caused me to retain 25+ lbs. of fluid. Once I finally went to the doctors, I kept going. And I did what they told me. That meant living with a CPAP for a year and taking it to all my favorite Midwest states for work (don’t try to get distilled water at midnight in Topeka). I also took my meds. These two simple things took off 25+ lbs. in water weight and reduced my shoes size by 21/2 sizes.
- Problem: Depression Antidote: Being Thankful and Grieving. I had a lot of things go wrong in 2012 most importantly losing my Mother – my last parent. I drove on and tried to work myself out of the grief. Bad idea. After a year of trying that, I pulled myself out of my funk by taking time to grieve and being thankful for all the good things that were coming my way (Kid’s graduation, daughter’s wedding). When you are sad, look for something for which to be thankful but more importantly take time to remember the person you lost! Here is the blog I wrote about the thankfulness I felt on another sad moment. Life’s Game Changers – The Power of Thanksgiving
- Bad Habit: Not drinking water and drinking Coke. New Habit: Drinking flavored Sparkling Water. This sounds weird, I do not like drinking water. But I love carbonated drinks. Once I realized I was drinking a lot of calories, I decided to try zero calorie, sparkling water. To save money, I got a soda stream machine and I buy flavor pods available in the store. Water along with sleep.
And there you have it. I changed my habits and transformed my life. 178 lbs. gained and then lost and never, ever coming back again. You can go from Fat to Fit like me with the Power of Habit.