weight loss tips - Weight Loss and Leadership

I’m Back, Right on Track

2018-08-182018-08-19Don Grier1 Comment

I was temporarily derailed on my Weight Loss maintenance program the last few weeks. So much so that my Lifetime standing was potentially threatened. The first two weigh-ins this month I was off by two lbs. Not the worst thing but I really cherish my Lifetime distinction.

What got me slightly off track? It was not dramatic. I did not suddenly binge eat a bunch of M&M’s or stop exercising. Nor did I stop my other good habits (in fact they saved me – more on that later!). No, it was three items that without the habits that I learned at Weight Watchers would have derailed me permanently.

I think of these external items as the Weight Gain Axis of Evil! Before the discipline and training I received at Weight Watchers, this Axis of Evil caused me to balloon up in a matter of weeks. The diagram below shows the three elements of the Axis:

Here is how they impacted me in my temporary setback.

Travel woes. Both weeks I was traveling for work out of town and had a delay on some of the flights. Plus traveling two time zones away.
Work Stress. I was taking on more work responsibility while still retaining my current work. In addition, I had a packed two-week schedule with deadlines and planes to catch.
Lack of Sleep. I could not sleep for the most part driven by the first two elements of the Axis. First, I kept thinking it was 5 am when it was 3 am because of the time zone difference. Second, I had to catch planes early in the morning and late at night. Third, the work stress and the tight schedule made me anxious making it difficult to fall asleep.

I caved in the past before Weight Watchers when I confronted the Weight Gain Axis of Evil. I would wake up too early or go to bed too late causing Cortisol to race through my veins. Then the stress elevated the cortisol level and the fatigue factor, making me eat more and exercise less. The result in the past; easily a five-pound weight gain in a week with additional weight gain until I could get of the loop.

This time however I was able to recover from the fleeting set back with the lessons I learned from Weight Watchers. Here are the 5 items that helped me.

Don’t Panic! – Like the Hitchhiker traveling the Galaxy (one of my favorite books), Don’t Panic! I remembered the rough patches I had before and how I eventually was able to overcome them. I was not going to let a two-week setback remain permanent. Remembering my Weight Loss Journey when I lost 170+ pounds, I knew if there were fits and starts in weight loss, there would also be partial setbacks in weight maintenance.
Look beyond the Scale – There are more things to Weight Watchers than just the scale. According to the Lifetime member rules, I only need to weigh in once a month to maintain my status. But comradery and the friends I have gained at my Round Rock class means more to me then a temporary loss of Lifetime status. THEY WERE THERE FOR ME AND I WILL BE THERE FOR THEM.
Listen closely at Class – While you are at class enjoying the comradery, listen! Two lessons from the last two classes helped me get back on track. One was the practice of mindfulness (see 4). The second was the discussion of the “The Power of Habit”. After class, I reread excerpts from that book and tweaked a few of my habits that had grown stale and needed tweaking!
Mindfulness – Weight Watchers has teamed with Mind Space to teach members the practice of mindfulness and meditation to overcome stress. After attending and participating in the recent mindfulness exercise that was introduced recently, I restarted my practice to handle the extra stress of the last few weeks. With the calming effect of mindfulness, I increased my sleep and it was deeper also.
Blue Dot Focus – I never lost my habit of tracking even during my set back. But I did lose the focus of trying to get a blue dot award (staying in a recommended point zone for a day). I had become astute at using every one of my weekly points and some of my activity points. In so doing, I had been paying less attention of hitting a blue dot 5 out of the 7 days in a week. This week, I went back to that goal and in so doing retained some of my weekly points.

My 5 ways to defeat my Weight Gain Axis of Evil may be different from yours. Indeed, you may have a different Axis. The point is to examine and to attack your weight gain nemesis with optimism, pluck and the lessons of Weight Watchers. In closing:

I’m Back,

Right On Track,

Come and Give my Hand A Smack,

Weight Watchers All the Way!

5 Weapons to Win the War on Weight

2018-08-03Don GrierLeave a comment

Ready for weight loss — Ready for battle with my weapons in weight loss!

For many, losing weight and keeping it off is akin to warfare. It was for me. Many days during my year and a half journey to lose a 178 lbs. I felt like I was in the Battle of the Bulge. I was pummeled on all sides by my enemies – junk food, worry, and inactivity. I needed the right weapons to beat back the break in my defenses and drive to victory. And I found them in these five key weapons in Weight Loss warfare:

Bananas – The banana is the ultimate weapon in defeating junk food cravings for several reasons. First, they are very discreet and compact. You can hide them in your backpack or briefcase and pull them out whenever a junk food frenzy hits! Indeed, they were my weapon of choice in defeating my arch nemesis – Peanut M&M’s. Second, they come with their own protection a removable skin that keeps them clean and ready to eat in all sorts of terrain – Nature’s MRE. Lastly, they sustain for the long haul with their fiber and potassium. Eat one and you can drive past a full candy bowl without slowing down.
Sneakers are the ultimate weapon against our next enemy of health – inactivity. Sitting and remaining dormant are two of the most powerful armaments in our foe’s arsenal. There are more expensive tools to defeat them – gyms, the latest exercise equipment, etc. – but I have found the trusty sneaker to be the most effective. Sneakers are like the famous Kalashnikov rifle that the Soviet’s used in WW II. You could drop the Kalashnikov in the mud or march in the rain and it would always fire when you pulled the trigger. Likewise, sneakers are a lost cost, effective way to beat inactivity. For example, when I am out of town for work and know I will be away from the gym, I find a hotel about a mile or two from the workplace, lace up my sneakers and take a twenty-minute walk. I then switch into my shoes and put them in my backpack; along with my trusty banana that replenishes my potassium! There they remain until ready for access with my next bout with inactivity – lunch!
Audiobooks – Two other enemies in the struggle against weight gain is lack of knowledge and boredom. Audiobooks are the perfect antidote to both. Take them on a trek while walking on a trail and you will forget the foes trying to drive you away from your objective. I have whiled away the hours listening to James Patterson as I worked off the weight. Next, audiobooks provide you inspiration and knowledge to counter the enemy’s every move. For example, The Power of Habit taught me how to counter the triggers to eating. Walking with audiobooks strikes fear in our nemesis to health!
Weight Watchers – An effective game plan and strategy is the greatest force multiplier on the battlefield. Weight Watchers provides that game plan with its program Freestyle. The program provides you the structure, support and tools to defeat cravings and the disinformation campaign that our modern lifestyle deploys.
Your Mind – The most powerful weapon in the weight loss struggle is your mind. The harbingers of weight gain use worry, negativity and self-loathing to distract you and bring you down. To counter them, practice mindfulness and positive thoughts. This will counter the senseless eating that often accompanies worry and restlessness.

The winning combination of the five weight loss weapons will bring you success. Use them and drive to victory and a new you!

Vanquish Weight Gain During Vacation!

2018-07-22Don GrierLeave a comment

I have just come back from a week of vacation and was able to maintain my Lifetime Goal weight at Weight Watchers when I weighed in the week following. How was I able to vanquish weight gain during vacation? I was able to maintain the hard fought 175 lbs. (actually lost a pound) using 6 simple tricks!

Washington Monument — Washington at Night

Wherever I Went I was Walking! One of my favorite movies is Forest Gump and the line I love the most is when he starts the jogging craze in the 70’s – “From that day on, if I was going somewhere, I was running!”. Being on the backside of fifty and with somewhat creaky knees, I modified Forest’s plea to walking. It is low impact and allows you to take in your vacation at a more leisurely pace. Almost all the tours I took in Washington and Virginia historical areas were walking tours – averaging over 15 k steps a day with the peak day over 30 k. Walking the streets of Williamsburg and the hills of Monticello and Montpelier allows you to take in the sights and sounds of our Founding Fathers and Mothers the way they did. It also allows you to eat some more food and counter it with exercise.
Indulge but count. Which brings me to point to. You should indulge a bit on vacation. The new Weight Watcher’s program allows you to do just that. While on Vacation, I shared a few deserts with my wife for the first time in a long time. But I was also careful to track everything I ate to know that I was in striking distance for the week. By tracking and not attacking the buffet line, I was able to enjoy some of the colonial recipes and comfort foods in Virginia in a controlled manner. I was able to indulge and avoid the bulge!
Drink water to counter the beer. One thing that I indulged in during the trip was beer. I love microbrews and the beer recipes from earlier times (Williamsburg has beer based on 300-year-old recipes that are off the charts!). Besides counting the points for each beer, I was careful to drink water to remain hydrated and trigger my metabolism. Beer dehydrates you, so it is important to balance your beer with water that is clear! (A little Dad joke for you all!)
Destress, rest and learn something new. This fourth point is a critical one. You are on vacation and the purpose is to destress and rest. It is therefore important to put work on hiatus or at the very least plan the times people can reach you if critical tasks are at hand. Here is a case in point. I really needed to take a work call but there was a show about Martha Washington that I wanted to see which overlapped the call. I got to the show early to get a seat that would allow me to listen to the first hour of the show and then sneak up to a hill that had a great view of Williamsburg but was isolated enough to take the call. It is better to turn off on Vacation but in my case, I get more stressed if I do not balance critical work with fun. By planning, I was able to destress by learning about Martha Washington for the first hour and still was able to take a critical call. A little planning on vacation goes a long way!
Vacation with someone that has your back. It is also important to vacation with someone who understands how far you have gone on your weight loss journey and wants to help you. My wife Colette is great in this respect. She has always been able to maintain her weight (I envy her metabolism). When we go out to eat, she is very accommodating in the places we select and does not push me to eat something that would push up the points. On the flip side, she does not nag me not to eat something if I make a choice to indulge. Lastly, she knows how important it is to me to track my Smart Points, so she allows me to use my phone while at dinner.
Wait to weigh in. This last point is the most important one. The best way to maintain your weight on vacation is to not obsess about the scale. I did not weigh myself until the Sunday evening after I returned. In addition, I was mentally prepared to be higher than I normally am on a Sunday evening prior to my next Saturday weigh in. In this case, I was 3 lbs. higher than my normal Sunday weight but had confidence when I hit Weight Watchers the next Saturday, I would be at the goal weight I needed to maintain.

So, there you have it. Vacations are for fun! You can control and ultimately vanquish the vacation pounds by applying these and other simple rules from Weight Watcher’s Freestyle and other lessons learned.

Stop the Negative Talk and Take A Walk

2018-07-01Don Grier4 Comments

Some say the key to weight loss is reducing calories while others say exercise is the key. Both are important but for me be the key to weight loss is controlling negative thoughts. A positive outlook and a can-do attitude works wonders on both your body and your soul. It has in my case! In the past three years, I have been able to shed over 170 pounds and a lot of mental baggage by doing three simple things.

1. Stop Negative Talk. The very first thing you should do when striving to lose weight and be a better leader is stop the negative talk. You need to replace the words can’t do with can do. Also, you need to stop the practice of “worst casting”. This is the racing voice inside your head that blows the simplest setback into a full fledge downward spiral. Here is an example of thoughts in my head before I learned how to tackle it.

“This project is not going well. But I am the only one that can do it. I need to work to at least 10 PM to pull it out or it will not get done. I am so tired. Need some energy. But if I take a break I will never pull it out. And then everyone will come after me. How can I get some energy to keep going? Grab a cup full of peanut M&M’s and another cup of coffee and I will make it. I am still too tired but worth a shot”.

This my friends is how I gained over 80 lbs. in less than a year. I worst casted myself into weight gain! I reveled in being the Iron Man that could beat Murphy and stop disaster from coming down upon us. But in truth, Murphy’s law (Everything that may go wrong will go wrong) was not in play. Instead, I was being both a pessimist and an arrogant leader not trusting of the collective wisdom of the team. It was only when I had faith in myself, a clear realization of the situation, and the belief in my team that I could break the cycle of worst casting.

So here is how the sound of the voice in my head is now. “The project is having some problems but we can tackle them. But I am still so tired. I will call up my team to see if they have some ideas. Then I will take a walk and clear my head. We will then be able to solve this tomorrow. [Don takes a walk]. I came up with three ideas that will solve this by leveraging the ideas from my team. I am energized. I write an email, set the plan for tomorrow and go to bed!”

See the difference. When I let the negative talk dominate, I worst casted myself into eating M&M’s, sitting in a chair, losing sleep, and not engaging my team. I was still able to overcome Murphy’s Law because it was not really in play! Also, I did it by force rather than smarts. When I stepped back and stopped the negative thoughts, I exercised, engaged my team, got some sleep, and came up with a better solution with a cleared head. First rule to weight loss and leadership – stop the negative thoughts in your head.

2. Take a Walk. I already alluded to this in rule 1. When your mind is raising and your feeling stressed, don’t reach for a Whataburger – take a walk! Preferably outside. It will do three things for you. First, it will destress you and calm you down. Especially if you are out in nature and you can hear birds singing and smell the flowers. Second, it will allow you to catch up with your thoughts and put them together in coherent patterns. One thing that really helps on this second one. Listen to a relevant audio book. I cannot tell you how many times I solved the latest problem or come up with a blog story. Third, it will allow you to capture ideas in a less rushed manner. Nearly half my blogs and many of my work solutions start the same way. I am walking around Town Lake listening to a self-help or sometimes a philosophy book. An idea or a solution pops in my head. I press the button on my iPhone and say Siri Take Note. Then I record the idea and use it when I get home. It is a great way to solve problems and write great blogs (and often to scare the person walking beside you!).

3. Be Kind. The last thing to defeat negative talk, work inefficiency, and weight gain is KINDNESS. Be kind to yourself. You are doing the best you can. Be kind to others. Often, they are doing the best they can and if they are not, you need to help them achieve their potential. I will not lie to you. Kindness is something I am still working on. It is hard to tackle 50 some years of being a driver and a bit of curmudgeon. But more often than not, you can kill the problem with kindness. And shed the weight by being kind to yourself as you move to a healthier you.