weight loss

Ten Amazing Weight Loss Tips for the Road Warrior

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Some people say losing weight and traveling are diametrically opposed.  I beg to differ!  I lost over 170 lbs. in a year and a half while traveling weekly.  I got on a plane each week at 5 am and left for home on Friday after five.   That year, I lost 3 lbs. or more a week, despite traveling weekly and getting stuck several times over the weekend due to plane delays or twice because of blizzards!  Channeling my inner David Letterman, here are my top ten weight-loss travel tricks!

  • Get a refrigerator when registering!  When registering and later checking in to a hotel, I always ensure I have a fridge.  I can shop for healthy snacks or meals or get some from the breakfast buffet or the concierge lounge spread.  That way, I have a healthy snack if I’m working late. You may already have a refrigerator in an extended-stay hotel like a Residence Inn.  But other business hotels may not have them in the room unless you request them. Get one and get healthy!
  • Check-in with the Concierge Lounge.  While traveling for work, I had access to a concierge lounge back due to my status as a frequent traveler.  I would hit the concierge lounge and load up on vegetables before going to a restaurant for dinner.  I even would skip dinner and eat in the concierge lounge.  The approach still applies even with limited or no travel.  Eat some vegetables or small appetizers at home before ordering or eating out.  Fill up on veggies instead of filling out on steak and burgers!  When you travel often, you usually get access to a concierge lounge.  You can use this access to your advantage if you make the correct choices.  Here is the approach.  For breakfast, fill up on lean protein (hard-boiled eggs, nonfat Greek yogurt, etc.), oatmeal, and fruit.  Also, grab at least two bananas and two apples for your snacks throughout the day.  Lastly, stay hydrated by taking a few bottles of water.  Nine times out of ten, when you are hungry, it is just a substitution for being thirsty!
  • Walk to Work. No Uber for me!  I walk to work unless it is pouring or ten below (sometimes in the Midwest).  I also picked a hotel about a mile away, so you get 2 miles in no matter what.  This at least gets you up and going.  Remember to bring a book on tape (Podcasts and Libby, which, if you are a library member, is free!)  or time your walk with a work call.   It gets you outside, and you barely notice the activity.
  • Coffee Cups are not just for Coffee.  I have a secret weight loss weapon when traveling the road – coffee cups.  This remarkable tool is ubiquitous at hotels.  Here are three simple weight loss hacks related to coffee cups:
    • The first is the obvious one – use it for coffee. Nothing gets the constitution working better than coffee. I drink one cup, and you are ready for the restroom. But stop at one or two, or you will have the opposite result since coffee is a diuretic. Also, if you are walking to the office, you may not make it in time for the restroom!
    • They are the perfect hard-boiled egg container.  Hard-boiled eggs are almost as ubiquitous as coffee cups at the hotel breakfast counter.  They are an ideal source of protein and a great way to satisfy a mid-morning snack or lunch.  A standard coffee cup can hold three large, hard-boiled eggs.  Place a lid on it and label it, and now you have a ready-made free lunch to stick in the office refrigerator!  Coffee cups can also serve as containers for the fresh fruit often set up on the breakfast buffet (don’t forget bananas and apples in your backpack).  You could also use coffee cups for oatmeal.  All three are wholesome snacks or lunch on the run.  You can also save money if not on an expense account.
    • Larger cups for infused water.  I love that many hotels are now providing fruit-infused water at the hotel.  But I do not love the little dinky plastic cups with no lids.  Answer – use coffee cups with lids and get 16 ounces of delicious water (to wipe away the effects of the second coffee).
  • Box it and Bring it To Boots. Portion control is the key to keeping your weight down and your friends happy.  In my case, my friend is a bear/dog named Boots, as shown below. I always think of my buddy Boots when craving a big steak.  I then make a conscious choice.  I eat 5 oz. Instead of 10 oz of a steak, I cut my calories in half and make my dog leap in delight!  This trick also works for a later meal in your trusty fridge but is more fun to give to your dog. Half your plate and make your friend feel great!
  • Eat like a plebe. The faster you eat, the more you repeat (think Buffet).  When I eat out, I return to my training at West Point and eat like a Plebe!  We learned to eat slowly at West Pont by squaring our meals so we would not wolf down food. Here is how you square a meal.  You lift your fork straight, bend your fork at 90 degrees to your mouth, straighten your arm back out, and then bring your fork entirely down.  You do not return your fork until you have thoroughly chewed your food.  On top of this, you needed to take small bites to recite knowledge to senior cadets without your mouth full.  All served to slow how fast we ate and cut down on food intake while practicing good manners.  Over thirty-five years later, I still eat like a Plebe, especially when traveling.
  • Don’t stress; catch up on your rest! If you let it, missing your flight home due to the weather can be stressful.  But it also can be an opportunity to catch up on your rest.  If you can’t leave your hotel, catch up on your snooze time.  Most of us are sleep-deprived anyway, and a few extra hours of rest can do wonders for your metabolism.  On the flip side, overly worrying can lead to stress eating.
  • When late, Meditate. You do not have to get caught up in the noise and bustle when stuck in an airport.  Most airports have a chapel, lounge, or quiet space where you can meditate or pray according to your practice to clear your head.  Here is a guide that can help you out.  https://www.sleepinginairports.net/. One of my favorite places is the chapel at DFW.  But you can also find one of the gates that does not have a flight for an hour.  I keep meditation applications Headspace, Calm, or Hallow for these delays on my iPhone. A plane delay or cancellation does not need to be a reason to go off the wagon. 
  • When it Snows, Find a Skywalk. Getting stuck overnight in a hotel because of a blizzard can curtail your weekend exercise routine.  I do not know about you, but walking on a treadmill does not get it.  I like my walks with some scenery and adventure.  One way to switch it up if you can’t get outside is to find a mall or indoor Skywalk.  Once, I was stuck in Des Moines, Iowa, when my plane was canceled.  Luckily, I did not have to miss my Saturday Morning walk.  I found an entry to the downtown Skywalk about a block away.  After a brief bout with the sub-zero wind chill, I soon walked and got lost in the Skywalk.    It was quite an adventure trying to find my way back through the maze of corridors.  Also, it felt a bit like Maxwell Smart with all the automatic opening doors.  When I was finally done, I had five miles in while braving the cold for only a few minutes.
  • Remember, Three out of Five Ain’t Bad. I cannot claim this last rule since I learned it from a colleague.   Every meal at a restaurant usually includes five options:  bread, appetizer, entrée, dessert, and alcohol.  The simple rule is to keep it to three!  Either Bread, Drink, and an Entrée or some other combination.  Remember, scrap two and keep 3!  While I can’t claim this idea, I can confirm it works and claim the below song parody to emphasize it.  Make like Meatloaf and remember.
I want you,
But I don’t need you,
And there ain’t no way I am ever going to eat you,
Now, don’t be sad,
Because 3 out of 5 ain’t bad!

Because 3 out of 5 ain’t bad! In closing, you can lose weight while traveling.  These are ten, but you may have others.  If so, please feel free to comment. To listen to this and other content on our Change Well podcast, click this link.

Five Habit Combos for Body and Soul

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Today at our Weight Watchers meeting we talked about the idea of piggybacking to establish beneficial habits more quickly. Here is a simple example. You need to take medication each day which is an established habit. However, you want to also institute the beneficial habit of drinking sixty-four ounces of water. A way to establish the new habit it to place a water bottle next to your pill container. Presto! Now you have a ready-made container with the right amount of water next to your pill box. You need to wash down the pills and in so doing start on drinking the water you need for the day!

I established these habits in losing 150 pounds in just over a year. You can read more about that journey and the Power of Habit in this previous blog Fat to Fit Again! The Power of Habit. Now with the weight off my body, I turned to heal my soul. My physical transformation healed my body, but my soul was still suffering. I was still at times a curmudgeon and my peace of mind though better could still get rattled. So, I decided to piggyback some new soul habits with some of my firmly established body habits. Here are five of the body and soul habit combos that I do on a daily and weekly basis. My habits will have a Catholic Christian flavor, but you can adopt for your own faith practice.

  1.  New Saturday Texas Three Step. I wrote about my initial Texas two-step habit in this blog.The Saturday Texas Two Step! Two years ago, my parish established Saturday morning prayers (called Lauds in the Liturgy of the Hours) combined with Adoration on Saturday in the early morning. This led to my new and improved Texas three-step Saturday ritual. I get up on Saturday at 5 AM and exercise to get as close to my weight target as possible. I then go to my Church and pray for an hour to clear the weight off my soul. After praying (and sometimes Mass), I head to my WW meeting to share wellness ideas with my friends at the 9:30 WW Meeting. And in one fell swoop, I shed weight on body and soul and share fellowship to start the weekend off right!
  2. Mike and Bike. I documented my love of cycling in these previous blogs. Peloton Pandemic Pandemonium, Don’t Stop Believing: A Weight Loss Journey in Three Intervals. Right up there with this love is my respect and admiration of Father Mike Schmitz. He was instrumental in my wellness journey both and body and soul. I started listening to his homilies after a Lenten retreat at our parish retreat and would exercise to his homilies while using the elliptical training. With the launch pf the Bible in the Year podcast, I have taken it to a whole new level with Mike and Bike. At least three times weekly, I put on a 20-minute scenic ride on the Peloton and turn off the sound. I then turn on the daily Bible in the Year podcast and listen to the Lord’s word while circumventing the pathways of Rome, Paris, or the Alps. With each Mike and Bike, I grow in the knowledge of the Lord’s plan for me and build my quads to boot! You can download the Bible in the Year podcast here Bible in a Year if you want to try it.
  3. Marching with Mary. During the month of May, I participated in a fundraiser to raise money for the mental wellness of veterans and soldiers. The StopSoldierSuicide.org fundraiser called for me to March 50 miles during the month of May while carrying a 50 lbs. ruck. My 50+ year old body does not march fast with a 50 lbs. on his back. It was seriously cutting down on my prayer time. I therefore decided to add reciting a silent Rosary while marching. This Marching with Mary practice allowed me to add fifty prayers on each ruck march. In this way, I not only was able to raise money for Veterans, I could pray for them also.
  4. Hinge and Hallow. One of the reasons I walked slow while marching with is weakness in one of my knees. To help this issue, I use a physical therapy application called Hinge Health https://www.hingehealth.com/. This application has a set of tailor-made exercises to help strengthen my knee. While I am doing my Hinge exercises, I listen to the Hallow mindfulness application https://hallow.com/ . This application is an excellent resource for all Catholics and includes everything from The Daily Miracle meditation to Gregorian Chants to books from doctors of the Church. This combination helps me fix my knee and my disposition all at the same time! Here is links to both of them
  5. Exodus for soul (and body). The last body/soul combination is the one that launched it all. Two years ago, I participated with a group of men in my church in Exodus 90. This program is a is a ninety-day spiritual exercise for men based on three pillars: prayer, asceticism, and fraternity . Part of the ascetism practice is daily rigorous exercise, exclusion of alcohol and sweets, and days of fasting. It also includes daily prayer practice. It gave me the idea for the other four practices previously stated. I highly recommend it for all Catholic Men that need a wakeup call for both body and soul. Here is a link to there website https://exodus90.com/.

This fast-paced world can wear the body and the soul. Use the art of habit piggybacking to fight back and build a better you!

3 out of 5 Ain’t Bad – What to Do When Eating Out!

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It’s 3 days after Thanksgiving, and you are tired of turkey and leftovers.  So, you decide to go out and eat or order on UberEATS.  What do you do to stop adding to the pounds?  Here are 5 proven methods to stop from overeating when eating or ordering out!

1. Track before you attack.  The first rule is always to figure out what you will have before departing.  Most restaurants now post nutritional values in menus on their website.  Read the menu, pick your menu items, and record the calories before departing.  Like a good soldier, never eat without a good plan of attack.

2.  Bring it to Boots! Portion control is the key to keeping your weight down and your friends happy.  In my case, my friend is a bear/dog named Boots shown below.

I always think of my buddy Boots when craving a big steak.  I then make a conscious choice.  I eat 5 oz. instead of 10 oz of a Porterhouse, cutting my calories in half and making my dog leap in delight!  This trick also works with humans, but it is more fun with dogs. Half your plate and make your friend feel great!

3.  Stop the cravings at the Concierge.  Rule 3 works best when traveling, but is easily modified during the current pandemic.  I had access to a concierge lounge back in BP (Before Pandemic) time, when I was traveling a lot for work.  I would hit the concierge lounge and load up on vegetables before going to a restaurant for dinner.  Many times, I would skip dinner and just eat in the concierge lounge.  I lost over 100 pounds following this trick.  I swear by it!  The approach still applies even with limited or no travel.  Eat some vegetables or small appetizers at home before ordering or eating out.  Fill up on veggies, instead of filling out on steak and burgers!

4. Eat like a Plebe.  The faster you eat the more you repeat (think Buffet).  When I eat out, I go back to my training and eat like a Plebe!  We learned to eat slow at West Pont, by squaring our meals, so we would not wolf down food. 

Here is how you square a meal.  You lift your fork straight, bend your fork at a 90 degree to your mouth, straighten your arm back out, and then bring you fork completely down.  You do not bring your fork back up until you completely chewed your food.  On top of this, you needed to take small bites to be able to recite knowledge to senior cadets without your mouth full.  All served to slow how fast we ate, and cut down on our food intake, while practicing good manners.  35 years later, I still eat like a Plebe.

5.  3 out of 5 Ain’t Bad.  I cannot claim this last rule, since I learned it from a colleague.   Every meal at a restaurant usually includes 5 options:  bread, appetizer, entrée, dessert, and alcohol.  The simple rule is to keep it to three!.  Either Bread, Drink and an Entrée or some other combination.  Remember scrap 2 and keep 3!  While I can’t claim this idea, I can confirm it works and claim the below song parody to emphasize.  Make like Meatloaf and remember. 

I want you,

But I don’t need you,

And there ain’t no way I am ever going to eat you,

Now don’t be sad,

Because 3 out of 5 ain’t bad!

Three Out of Five Ain’t Bad

Waking Up to Your Why

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Each morning I wake up with a why in my heart and head; sometimes two!  What is a why?  A “why” is the motivation for taking on something difficult and the purpose for doing so.  A why drives you forward even when you feel you can’t go on.  Why’s are imperative to change a bad habit or get out of a rut.

I did not always have a why nearby.  I did not have an overall cause or purpose from 2007 to 2014.  I wandered without a why, for those seven years.  In the process, I gained over 100 pounds, lost my drive, and in general was a bear to be around.  The years of wandering without a why are described in this blog: Fit to Fat: Lessons Learned While Doubling My Weight

Then three things hit simultaneously at the end of 2014 that got me back on track. First, I learned that I had a serious health issue caused in part by my weight.  Second, I received an invite to my 30th West Point Reunion.  Third, I received a discount to Weight Watchers (now WW) through my company.  The three combined to develop that first why.  I decided to lose weight and increase fitness to look presentable for my 30th reunion and regain my health!

I was introduced to the power of “why” at Weight Watchers and have expanded my understanding through my own story and experience.  Here are 4 things you need to implement your unique why.

1.  Visualize Your Why.   It is important to have a visual representation as to the outcome you want to obtain.  A visual representation serves to remind you why you are making the change and helps to keep you motivated when times get tough.  One way to do that is to create a Vision Board; a series of pictures and text snippets that visualize your goal. 

Below you see the visual representation of my first “why” that I created at WW on the Hay House Vision Board app (located here Hay House Vision Board).  I wanted to do two things as represented in this Vision Board: to lose weight to look decent for my reunion and to get healthy in memory of my parents.  Pictures include my company from West Point, a picture of my parents, my WP graduation picture, a picture at near peak weight with a classmate, an image of my family, and me working out in support of my mission!  I topped it all off with my class moto “For Excellence We Strive, 85”. 

I looked at the Vision Board each day.  It drove forward when times got tough.  I looked at it after getting through TSA with my CPAP machine, so I could get good rest on a work trip.  Or when hitting the hotel gym at 9 PM after work.  Or when avoiding a beer and eating vegetables at the concierge lounge.  Slowly but surely it kept my eye on the prize as I lost 100 lbs. before the reunion.

2.  Adapt Your Why.  Once you obtain one “why”, focus on another.  Whys are not static.  The excellence of today is the mediocrity of tomorrow.  A new reason or mission can drive you on to greater things.  Here are three of my subsequent “Why’s” to show you what I mean.

First, my reunion served to stoke two new motivations.  Having lost 100 pounds, I wanted to lose the other 50+ lbs to achieve Lifetime designation on WW.  Second, I wanted to do something to remember a fellow officer who was lost in Afghanistan by supporting returning Veterans.  Combining the two, I created my second Why that led to the creation of the McEvoy Memorial Walk in support of the Merivis Foundation.  I trained from August to Veterans Day in 2015 to walk 50 miles in one day in support of Merivis and the Young Marines of the Capital Area (read more here Go Big to Get Small – The Art of Improbable Goals ).  In the process, this why drove me to my Lifetime weight goal and raised funding for these worthy organizations.  Here is a YouTube clip on the walk https://www.youtube.com/watch?v=PaaijB9ybX4

My next goal was to maintain my weight and support the children of St. Jude’s by becoming a Certified Spin Instructor and riding the entire 4-hour St. Jude’s Ride for a Reason.  I talk about this motivation in the following blog Spinning is Winning! A Ride for A Reason. 

Spinning helped me maintain my weight, diversify my exercise regime, help a worthy cause, and gain a new skill.  Now I was ready to play it forward with my current Why.

My current why came about due to two events: a milestone birthday and the ongoing pandemic.  Having been given so much, I wanted to pass it on to others.  I came up with a new acronym for my Why – CRAFT.  The acronym stands for Coach, Religious, Author, Friend, and Teacher.  You can read more about CRAFT here 5 by 5, Rumination on a Milestone. 

In simple terms, I wake up each day whether in this blog, my continued workouts, or wellness programs paying it forward. It is now my mission to teach others how to heal both their body and soul, especially during this difficult time.  To impart what I have learned through example, stories, and wellness programs.  Read about one such wellness program called Peloton Pandemic Pandemonium here .   

3.  Share your Why.  When you determine your why, do not keep it to yourself.  Share it with friends and family to help prod you on and keep you on track.  The ability to share helps you immensely.  I am grateful both to my WW Round Rock Saturday group and my sister in law Sheri and niece Rachel for creating Facebook groups.  These communities allowed me to share my motivation and progress toward health.  Live and share your why with friends to keep moving forward!

4. Wake Up with Your Why.  I end with the beginning.  Each day you can take concrete steps to wake up with your why.  I accomplish this through journaling and meditation.  I use the Kindness Journal (located here Kindness Journal) to help prompt me along to realizing my why. 

Each day I record three “I am statements” to help me visualize my end goal.  Here is a recent example in pursuit of my current why:  “I am a devoted coach that passes on the lessons that have served me on my health journey to improve the lives of others”.  I also visualize my favorite moment from the day before and list the thing that I will do today to help make the world better.  The journal helps me focus on why I was put on this earth.  Along with meditation in the form of prayer, I remain fixed and progressing towards my why.

In closing, do not wander and wallow in the unknown without a why.  Instead, visualize your why with these four simple tricks and build a better future for yourself and others!