Archive for the weight loss Category

Weighing in…diet or lifestyle change?

Posted in food, health, random, weight loss on December 1, 2016 by jefferyrn

Last time I talked about what my motivation is to lose weight.  Now let’s see if we can figure out the how part.  The standard answer here is move more eat less, diet and exercise.  These words evoke years of pain and suffering and with very little success.  People say it’s not a diet it’s a lifestyle change.  Bull shit.  When I married Ricky that was a lifestyle change.   If I don’t eat sweets, fried foods, or starches of any type (bread, pasta, potatoes, and rice) that is cruel and inhumane punishment, not a lifestyle change.  If I go to the gym every evening after work and ride the elliptical or the bike or the treadmill, instead of going home to eat dinner that is more punishment.


But Jeff, you say, think of your goals.  Double bull shit.


So what am I going to do?  I have been logging everything I eat in my new Fitbit app.  I wear this damn bracelet that reminds me of prison, even though I have never been there, everywhere but in the shower.  It is telling me things I already know.   You ate too much, you aren’t moving enough, you aren’t getting enough sleep (because I am dreaming about food!).  So this Martha Stewart anklet that I wear on my wrist reports all this data to my phone.  I can graph it out.  Whoopee!  I can see failure in a pie chart or a bar graph, wonderful.  I know I can’t stop thing about that pie either.


I have the tools…or at least the ones there are available to me.  My company bought me the Fitbit as part of our Healthy Tracks program.  Here is the problem.  I like to eat.  I like to sit and do nothing. I hate to drink water. I love sweets. I love bread.   The answer to this problem is moderation.  Triple bullshit.  If I open a bag of chips, I am going to eat a bag of chips.   If I have one pieces of pizza, I won’t stop till the pie is gone.  There’s that word again, pie.


We got a dog.  I hate walking that damn thing.  It’s cold out there and he wants to lift his leg on every tree and sniff out the perfect place to poop.  Please just go, so I can get back in side and sit and do nothing, like the cat.


Then there is the limited result of my attempt to comply with these rules.  The first week I can shed 5 pounds.  Then ……….nothing more.  It is very discouraging.   When I was younger I could lose weight much more easily.  My metabolism has slowed down.  You have read my previous posts about diet pills and magic elixirs.  None of that works.  The diet pills were like being on Meth.  Not that I have ever done drugs but I know I didn’t feel normal.


I am on that plateau now.  Waiting for the scales to turn in my favor.  If my will power can just hold out for a few more days.  I will get past this lull.  It is a diet.  It is exercise for no reason.  It will work eventually.

Healthy weight loss motivation

Posted in food, health, weight loss on November 30, 2016 by jefferyrn


As anyone knows who has been reading this blog, I have been struggling with my weight.  Now this has become a health issue.  Not only do I look like a grizzly bear san hair, I am making myself ill.  I have talked about will power before. So many people think that we overweight people have none.  If you have a weight problem you know this is not entirely true.


So now that I have this health issue I am sufficiently motivated to shed the pounds.   We are not talking about skinny Jeff here, we just want to lose about 20 lbs. so we can have a safe and successful hernia operation.  Operation is a scary word for me.  I have only had 2 in my life.  Once when I was 3 they took my tonsils.  Never missed them.  The second one was a hernia repair that went bad.


Let me tell you about this experience.  It was an outpatient routine surgery.  They put me under.  The doctor did his thing.  And then I am waking up to a code blue.  Staring up at the bright operating room light and gasping for breath that would not come.  I image this might be the light people talk about seeing when they die.  Not really from heaven but from a cold operating room.  And the people you see are not angels but doctors and nurses trying to save you.  Maybe they are angels after


So after that experience I have not wanted to go under the knife again. My new surgeon assures me that she with get the anesthesia right and I will not experience this again.  BUT she told me that many men, most far larger then I, have had to have hernias repaired as many as 5 times.  “We don’t want this to happen with you, right?”  Hell no.   For the best outcome I need to lose weight.  The hernia has fatty tissue in it as well as bowel tissue.  Some of the fatty tissue could be removed though weight loss and the surgery would be much easier and more successful.


Now, I am motivated.  That damn will power is still a problem, but we have goals. My partner is onboard with this goal as well.  What a difference that makes, let me tell you.


There is one more fear.  The fear that had me going to the surgeon in the first place, strangulation of the bowels.   If this happens we are going straight to emergency.   “You will know”, she said.  “You will be in great pain, vomiting, etc.”   I am paraphrasing, but it is not a pretty site.  I had the great pain before I went to the doctors, but is subsided after lying on my back for 3 hours.


This is probably more than anyone wanted to know about a hernia, but I wanted you to know my motivation this time to actually lose weight.  I see the surgeon again in mid-January.  Wish me luck.

New position

Posted in family, random, weight loss, Work on November 21, 2016 by jefferyrn

It is the Monday before Thanksgiving, and I am sitting at my new desk.  It feels different.  I have a new role.  I am the EMR administrator for the Cancer Center.   It was a promotion of sorts.  I was already support the system but I asked for a raise to become the full time administrator and they gave it to me.   This is the first time I every pushed for something and got it.  Of course, the director wanted me in this position so I didn’t have to push too hard.

I am thankful for my new position.  It comes with a lot of responsibilities and new things to learn.  I have training December.   Three days in Las Vegas.  Rick is going with me but I will be in class while he is out and about.

The Vice President just walked by and welcomed me to the family!  She is nice on the surface but I know I need to watch my back.  Look at me already thinking negative thoughts.

At least for the next 3 days I can get my feet wet while most people are dreaming of turkey and pumpkin pie.

I have an appointment tomorrow to meet the surgeon about my hernia.  I will probably post pone the operation until after the first of the year. I am not looking forward to it.  I am supposed to lose some weight before the operation.  I have already lost 10 lbs. unfortunately it is the same 10 lbs. that I lose and gain over and over and over again.

Happy Thanksgiving!

Waist not want not

Posted in food, health, random, weight loss on November 8, 2016 by jefferyrn

I met with the surgeon last week.  You’ll never guess what she asked me to do before the surgery.  That’s right, lose weight.  It seems the outcome will be much better if I am much smaller.  We are waiting 6 weeks to see what I can do about this problem.    Seriously, six weeks!  I have been trying to lose weight  most of my adult life.  I am not sure what 6 weeks will do.  But I am sufficiently scared so who knows.

The first scare was that I had an irregular heartbeat, so she ordered an urgent EKG.  The next day the results were normal.  Nothing to worry about.  Easy for her PA to say, I was worried for a day and a half.  It was a struggle not to look at my own medical record, but I resisted and called the doctor for the results instead.  I need my job.

The same cannot be said for my addiction to food.  My partner, does all the cooking.  Lucky me.  But I do the clean-up.   All my life it has been pounded into me not to waste food.  Waste not want not…..   Well, that has turned into something ugly.  You have always heard that cooks sample the food while they are making it and that is why they are often overweight.   Well we don’t keep left overs, so when I am clean out the pots and pans I find myself eating some of the would be leftovers before putting them down the sink.   Translation, last night I ate a lot of cheese tortellini with a big serving spoon hovered over the kitchen sink.  Hence the title of this post Waist not….

I seriously need to get this under control or have someone dump the food for me before I do the rest of the clean up.

Tipping the scales

Posted in food, health, weight loss with tags , on July 28, 2015 by jefferyrn

Looking for some fixes to my weight loss program, I found 102 tips on line.  Here are 24 that I am willing to try:

1) Use a smaller dinner plate-it’ll limit how much you can pile on.   I have tried this one.  I put my lonely scrambled eggs on a salad plate and they don’t look so lonely.

2) Use a blue dinner plate. Studies show the color has an appetite- suppressing effect (as opposed to red and yellow plates).   We eat on red plates.  I am going to try this one.

3) Snack on pistachios instead of pretzels.  Ricky started this months ago.

4) Work out with your partner. Couples who train together are 34% more likely to stick to their workouts.   We go to the gym together after I get off work 5 days a week.

5) Eat at the kitchen table-not on the couch.  We always eat dinner at the table.  I have the TV turned so I can watch the news.  Those wall mount swivels are great.

6) Take a real “before” photo. You’ll be more motivated knowing what you look like and where you want to go.  I took my before picture.  Then I got a new phone.  I had the picture marked private.  It didn’t make it over.  I hope the factory reset got rid of it.

7) Choose ellipticals with handles. You’ll recruit muscles in your arms and burn more calories overall.  My doctor recommended this one.  I am actually sweating.

8) Eat more avocados. They’re loaded with the kind of healthy fats you need to keep your body burning fat.  I am trying but the only way I really like them is in a dip with chips.  Sort of defeats the purpose.

9) Drink tea. It’s loaded with fat-burning antioxidants.   I drink a lot of ice tea.  Maybe I should switch out my coffee too.

10) Eat less sugar. Limit yourself to no more than 72 grams a day.   This is a diabetic thing. We crave sugar, but I am doing pretty good here.

11) Get a dog. (Or borrow your girlfriend’s.) Taking Fido for a walk 20 minutes a day can help you shed 14 pounds a year.  I would love to have a dog but the condo association doesn’t allow them unless they are service animals. Don’t need a girlfriend either.

12) . Eat more beans. This high-fiber, protein-packed staple will help your body incinerate fat. Purée them for stews or toss with oil and vinegar and serve as a side dish.  I am trying this one. I get pintos (not refried) or black beans in a burrito.

13) Jot short-terms goals on index cards. Once they’re met, add ’em to a pile. Having a stack of accomplishments will boost your confidence.   I don’t know this might work for some people.

14) Load up on fiber. Lentils, beans, , and pears are all great sources.   I am actually on fiber therapy.

15) Skip the elevator. Take the stairs and burn 100 cals every 10 minutes you climb.  I take the stairs up to my office.

16) Hold the fries-and the cheese from your burger. Save 300 cals.   I order cottage cheese.  But sometimes I have the fries, extra crispy.

17) Write down everything you eat. Trim 250 calories a day and you can shed up to two pounds a month.  I put it all down in MyFitnessPal.

18) Don’t skip breakfast. A high-nutrient breakfast gets your body off to a good calorie-burning start. Shoot for 400 to 600 calories within an hour of waking up.  Remember those scrambled eggs on the salad plate?

19) Get new sneakers. After about 500 miles, it’s time for a new pair. New shoes mean more motivation.   New sneakers, new workout clothes period helps with the motivation.

20) Add heat to your dinner.  (and hot peppers) speed up your metabolism and help you to eat slower.  We have been trying some Creole dishes that are pretty spicy.  Last night we had something that was supposed to have alligator in it.  We used chicken.

21) Do household chores. Burn calories while mowing the lawn (346 calories per hour), raking leaves (230), or washing your car (269).  Instead of going to the kitchen at commercial times I go scrub the bathroom or dust something.

22) Swap a side of rice with a low-cal veggie like . You’ll save 250 calories per serving.  We don’t eat much rice.  I am getting very sick of broccoli.

23) Brush your teeth before bed-shirtless. You’ll see your progress in the mirror and get psyched to work out the next morning.  This might work for some, but I am so fat it is very hard to see any progress.

24) Drink Responsibly. Steer clear of mixed drinks. Stick with a  or glass of  Or at least something made with a low-cal mixer, like diet soda or tonic.  I am going to New Orleans for my 55th birthday.  All bets are off that week.

I did the math

Posted in health, random, weight loss on June 17, 2015 by jefferyrn

Fighting off the depression is the hardest part about diet and exercise. I have highs and lows. Yesterday I was high, feeling good about my progress. People are starting to take notice that I have lost weight. Actually, I think the exercise and toning of my muscles is making the biggest difference in my appearance. My weight loss seems to have stalled. That is what depresses me.

I know I am on target for healthy weight loss. I am averaging .7 pounds a week. The depression sets in when I think how long this is taking. I know that I didn’t get fat over night, but darn it, I want to be thin now. I did the math as they say on “Big Bang”, and I won’t reach goal until 72 weeks from now. That is almost a year and a half or Christmas 2016. And still I won’t be thin, but I will weigh what I weighed in college, some 34 years ago. Of course, by time I graduated I had lost 80 pounds. I was skinny, at 150 pounds with a 28 inch waist.

That graduation weight will never be seen again. I am settling for 220 and a 36 inch waist, and we’re not talking pants-size-under-the-gut waist either, but a bona fide 36 inch waist.  I think that is a health size for me. I hope to add muscle so it should look better then when I was in college, although I won’t be a 20 year old. And maybe with a tight stomach I can get into 34s. Awesome! Right now I am wearing under-the-gut 40s with an “easy fit” waist band. Not only am I twice the age of my new office partner but I am double his size at 270. It is a sad state of affairs.

So Christmas next year is the target. It will be here before I know it.  have a near term goal of losing another 10 pounds by my birthday in September. It is a lofty goal of 1 pound a week, but maybe if I give it an extra push I can do it. I workout 5 days a week. Now that summer is here I can add exercise to my weekend outing too. This should help me get there. (But beware the street fair food. It is tempting.)

Dieting will continue. Until death do us part.

Posted in health, random, weight loss with tags on May 22, 2015 by jefferyrn

Yesterday was my monthly follow-up visit with the doctor to check on my weight management.   Although I am discouraged, the doctor says I am right on target.  I lost 5 pounds.  A realistic weight loss is only .5 to a pound a week.  We discussed my problems with the medication.  I am only taking one pill now and am bumping up the fiber regiment.  I told her it was hard to drink the fiber 30 minutes before each meal when I am on the go or eating out.  She suggest  take fiber cookies with me or they make little packets you can easily added to water in a restaurant.

fiber cookies

Cookies always sound good!

If neither of these are available, eat a salad before the main course.


Well, salad is kind of a dirty word, almost as frightening as exercise.  At first I was able to get salads.  I even order salad type entrees.  BUT,  they get old fast and you have to be careful about the dressing, which is really the only taste in my opinion.  We talked about bringing my own dressings.  This works well for women, but where am I going to keep those little bottles or packets.  In my car, perhaps.  Maybe I should start carrying a nap sack or something with all my goodies in it.

School Backpack with Wine Coolers

Okay so maybe the wine is a little much!

As for exercise,  I have been keeping my promise and going to the gym everyday after work, 5 times a week.  It is a struggle but once it is over I feel so much better.  Basically I do the bike for 20 to 30 minutes and them I use the weight machines for another 20 to 30 minutes, alternating legs and upper body.  It is working!  I am down a pants size!

The hardest part of all of this is, 1. remembering I don’t have to clean my plate.  It is okay to throw food away. And 2. going to the gym.  Once I am there it’s really not that bad.  If I hesitate too long at home it is easy to say, “Let’s skip it today.”  And sometimes we do. Shiit happens and you just can’t get there.


Interesting thing about the clean plate, I actually threw away steak last night.  I was too full and couldn’t eat it all.  We don’t do left overs so down the disposer it went.  No starving children are going to die because I did this, but my stomach just might be a little smaller.

We celebrated our 1st anniversary in Las Vegas on May 5th.  I say first, because we have only been legally married that long, but we have been together for 16 years!   It seem like yesterday to me that I was staring through the pee hole of my front door trying to make out what my date looked like before letting him in the apartment.  Yahoo!  We have been together ever since.  We met on Yahoo.  I don’t know that I could do on-line dating in today’s swipe to the left world.  Thankfully I don’t have to.  If Ricky dies, I want to be alone, well maybe a dog or cat. People are too much trouble. Not that Ricky is any trouble at all.  We understand each other.  We fight about stupid things but mostly we are happy.  The relationship is not a lot of work, although I can’t take him for granted.  There needs to be praise and surprises along the way.  But it’s not work, like trying to change someone, which was so often the case BR, before Ricky.

We made a side trip to the Grand Canyon.  Rick had never seen it.


Beautiful!  I had not been here since I was a child.


I would never go out there on those rocks! Crazy people!


So happy anniversary to us and may he out live me so I don’t have to be alone. (It’s a horrible selfie but maybe someday I will look back and appreciate the memory!)