Diary of a Fat Man

Semper Fatty

2010-05-28T23:09:00.000-07:00

#51/71 Up The Ante

Hey guys, Long time no hear! I apologize for not keeping up unfortunately sometimes Life gets in the way. This week's blog is about being stuck on a plateau and the need to "Up the Ante." The weigh in: 204lb. Deja Vu? Pretty much I'm embarrassed to say in the last month my weight has fluctuated as low as 201lb and as much as 206lb. So for the most part no really change in the last month. What has changed however is the realization things need to change if you expect progress in your weight loss goals.

So, what have I done to up the ante? Well for 1) I've recruited my wife, Nikki into some of my physical activities. Several weeks back Nikki, Andy and myself walked a fun run for the community. No we didn't finish 1st, But we didn't finish last either. The point is we got up and started to move. The impact was positive for both us. In fact, Nikki with her Co-Worker just started on the Weight Watcher program. And as for myself, I've been writing about purchasing the P90X program...yep I got it! Been studying the program and will begin the program June 1 right after the 3 day weekend. What's awesome about the program it also offers a nutrition and diet plan with recipes. So, between Nikki and I our eating habits will be changing as well.

If you haven't been feeling or seeing any progress, maybe it's time to up the ante, I'm sure you will be pleasantly surprised! You guys should be seeing more blogs on a regular basis again. Life is starting to level off and on side note...Andy is going through Potty Training...but that's a whole story reserved for another time!

Just Live,

Anthony

Stupid is Stupid does...

2010-04-24T22:46:00.000-07:00

#18/71 Set small goals

Throughout your life, you may notice there are certain laws or concepts that are universal or overlaps in all aspects of your life. I.e. Measure twice, cut once, Think before you speak, Aim at nothing and you'll hit it every time! Setting goals is so important yet how many of us do it...then actually follow through? This weeks blog is about setting small goals.

The weigh-in? First I want to apologize to my readers I was so crazy busy last week I didn't get to blog in. But, the weigh in is the same for the last couple of weeks. I'm at 204lb. I dont know about your progress, but it's obvious to me this seems to be my new set point. Originally it was around 210-215lb. I've plateaued. And it sure doesn't seem like I've progressed much in the last 60 days. But, like all things it takes time. I can tell you that my eating habits have changed, my pedometer is showing an all time high around 60-70k steps a week. I'm conscious about portion control and have increased my water intake. So, why the plateau? I'm sure there are plenty reasons, but I'm confident in saying my body has adjusted to the decreased calorie intake. There is always room for improvement ie. less creamer or no creamer in my coffee each day, less condiments in my food. I can tell you I've even reduced the frequency of going to Chinese buffets(one of my great weaknesses...geez I love to eat, but then again who doesn't). So, why the plateau? I still haven't implemented a daily exercise routine. Life always seems to get in the way.

Setting small goals is essential to weight loss like everything else. I had read this great example. Just like working on losing 50lbs plus is pretty overwhelming so is eating a whole stick of Salami(don't you love the food examples). Try eating a whole stick of Salami in one sitting: It's just not going to happen and if you try odds are you're going to get sick! On the other hand, eating a slice here or there is much more manageable. My small goal currently is just getting under 200lb. It's just 4lbs right? Shouldn't be too tough? Hey when you plateau even 1lb seems impossible.

The solution is "easy" work out on a regular basis. MAKE TIME to work out, life shouldn't get in the way especially if getting in the way could cost your health. but here's something exciting I'm in process of getting the P90X program. I've had a number of friends whose been on it and it is effective. A ton of hard work, but well worth it if you are able to achieve your weight loss goals and become stronger and healthier in the process. I'll keep you guys updated! So, everyone hold me accountable right now the small goal is to get under 200lb. Wish me luck!

Just live,

Anthony

How much Longer?!

2010-04-11T22:36:00.000-07:00

#35/71 Stay Busy.

WoW, Life just doesn't slow down. Life doesn't wait for you, it just keeps going! The last several weeks, I've put things to the side adjusted my priorities and just hang on for dear life. On the positive, I've seen results unfortunately it wasn't in the actual weight lost numbers.

The weigh-in: 204lb.

If you guys have been keeping track of my blog or follow me on Twitter or Facebook you'll know that I've been rushing to get Andy's Playset together. Well Saturday late afternoon it was officially "done". And here it is:

http://twitpic.com/1eyymb

And this is why I put everything including my weight loss goals aside:

http://twitpic.com/1eya52

Today's tip is to Stay Busy. Although I didn't lose any weight this week I've keep my TV watching to a minimum basically just whatever Andy wants to watch which is usually Sprout/Nick JR on Cable and the DVDs Cars and Lady and the Tramp! Stay busy and stay active. Because it's the little things that matter to your weight loss. While my exercise this week was a minimum my pedometer was at all time high. 60,258 and that's not discounting the calibration issue. Basically I'm well over 70,000 steps. I've kept my food intake within tolerance. On another front, I've registered to do a fun walk with Andy in tow(Stroller) for next month. Always stay busy. Just sealing the wood the last couple of weeks has strengthen my legs. After the time change there is more sunlight and I've began walking in the evening again with him, which gives Mommy a mental break. I can tell you just playing with your child(ren) will help you burn more calories and brings up your quality of life especially with your family. So, the numbers don't say everything. What I can tell you is this week has been productive. Remember the point is not just the weight loss, it's also to live your life in a positive manner. Better health, better life and I can attest this will reflect in your life both at work and at home. Stay busy, stay active and just live!

To your health,

Anthony

You too Fat?! Eat more Vegetables!

2010-04-03T23:08:00.000-07:00

#1/71 Prioritize.

Ages ago, I remember this stand-up routine by John Pinette about Chinese Buffets and Fat people. It was hilarious below is the youtube video.

http://www.youtube.com/watch?v=vz8D1dAhHq4

I thought this would be great way to start this week blog. My weigh in?

203lbs.

Am I surprised at the number? No, not really I've become familiar with how my body reacts with outside influences such as calories intake and exercise. which goes into this week's theme. Prioritize. If you have been following my blog and/Facebook or Twitter you'll know I've been trying to put together Andrew's Playset. As I buddie told me when I asked him to help..."It's not a swing set it's a Playset!" I have to agree because when Nikki and pulled the pieces out of the 2 boxes which weighed in over 300lb. there were over 300 wooden pieces! All of which has to be sealed before assembly to avoid water damage. Well I'm about half-way done. And since I'm trying to beat the 4/16 Birthday deadline and trying to coordinate help in the assembly of the set, I've decided to put everything aside and have this as my priority. On a side note, I still need to do our taxes...so busy 2 weeks for me!

When it comes to weight loss Prioritizing is also the key. I use to believe I just need to find time to exercise or to put my lunches together. Now I know I need to MAKE time to do those things or they will never be done. You'll always find something more important, like laundry, cleaning the house, dishes, general paperwork. And no matter how many things you take off of your To Do list you'll never find the time to exercise or eat healthy. Fact is it's called Fast Food for a reason. Society as a whole is giving up our health, money and even freedoms for the sake of convenience. So, you may not be able to make your bed or do laundry immediately you need to exercise, you need to plan your meals. I assure you those things will get done too in time. Dont give up your health for the little things. Because without your health everything else is pointless. That's just my 2 cents this week.

Just Live,

Anthony

Time to do like a Cowboy...

2010-03-27T22:07:00.000-07:00

#68/71 Stop being a perfectionist.

Time to do like a Cowboy and get back on the saddle! WoW, what a crazy week. I've been busy filming 3 days of it, Nikki and I caught some kind of Sinus Infection/cold and I survived an Audit with my team and have had added responsibilities to my position. Oh to top it off I'm racing against time to put Andy's swing set together before his Birthday, BTW I was corrected by one of my friends helping that its not a swing set its a freaking PlaySet(Swings, Slides, Fort and Sandbox). Now, for my weigh in:

203 lbs.

Yep, with all the craziness I managed to get back on track some how, some way. Dont ask because I don't know how I did it. but, it does go into this weeks theme:

Stop Being a Perfectionist.

A little while back I read an article about why perfectionists are well...perfectionist. The article discuss the reasons for this is simply they have a fear of failure so instead they wont do anything unless they do everything perfect which ultimately causes them to not act at all. I can't say if that is true for all perfectionist, but I can say I am a perfectionist and I do have a fear of failure. Take this weight loss journey. My initial idea was I was going to lose weight consistently and I have little to no issues. I can tell you and if you've been reading my blog that has not been the case. I am fearful each Friday when I get on that scale. "What do I tell my readers if I fail...again?" This has been a growing experience for me. Each week I've been forced to face my successes, failures and the reasons why.

What I have learned in weight loss as well as life, the only time you really fail is when you stop getting back up and trying. You will have good weeks and you will have bad weeks. This week has been crazy, but the upcoming week I'll get back on planning my meals out, hitting the gym and basically just keeping busy instead of sitting on my butt and finishing off those Girl Scout cookies(oh how I love those Thin Mints). As I mentioned, I don't know why I lost weight this week; I can tell you I still watched what I ate, I controlled my portions, stayed active and made it a habit to eat breakfast. Do like a Cowboy and get back on the saddle! I have 3 words for you this week and every week. In fact make it your mantra: Don't give up! Don't give up...DONT GIVE UP!

Just live,

Anthony

PS Hey guys if you know anyone whose trying to lose weight refer them to my blog. I love to have new followers and really love hearing from you guys!

It's just a number right?!!

2010-03-20T21:02:00.000-07:00

#66/71 Quit the numbers game.

WoW?! What a crazy week! Tuesday I somehow manage to schedule 3 doctor appointments. 1 with my regular doctor, dentist and my optometrist! Wednesday and Thursday I spend filming and the rest of the week putting my house back together again from neglect! As for my weigh-in on Friday. 205lb again.

This week's theme is as you've read repeatedly dont get stuck on the numbers. If I was I'd be pretty depressed and in actuality it does wear on me. I can say it is you the readers that keep me going. If I didnt' blog I'd already would have given up on this weight loss like so many other times before. But, by the end of the year you will see at least 71 blog entries for each tip that was on the original blog. Whether I blow up like King Fatty or I hit my goal weight! I sincerely believe if you keep driving you will get there. When I talk about my crazy week I dont just mean my activities I mean the scale as well. The last couple of weeks my body has been out of whack. Just this week alone at one point I was at 210lb! I think my body was still recovering from the stomach virus that I got from Nikki and Andy. I mean Come on, do you actually believe somehow I gain 5 lb in a week and lost it in the same amount of time? No...there is other factors that affect weight. I've read and know plenty of people who specifically are not scale watchers. I do for recording reasons, but you can see the scale is not always your friend! It will just make you manic!

So, on a positive note my Doctor gave me the results to my tests and I'm proud to say I'm in better health then I was 4 months ago. So whatever I'm doing it's an improvement. Which is the whole point of losing weight, not just to fit into a speedo(no, I'm not going to wear a Speedo) for the summer, but to live a healthy lifestyle. My optometrist also reported my vision is the same as it was over 5 years ago outside of age catching up with me and having to use reading glasses! Don't get stuck on the numbers, a better measurement is how loose your clothes fit? How about the realization you aren't coughing up a lung anymore when you walk from your office to the parking lot? If you hit a plateau which I have don't get discouraged, change your habits whether eating or exercising. The human body is an incredible piece of machinery. Unfortunately it didn't come with a manual. What works for others may not work for you. Your body adapts quickly. If you see that plateau it maybe time for you to change up your exercise routine. I have 3 more days of filming next week and I'll be able to get back to some order. Don't get stuck on the numbers. Wish me luck this week!

Just Live,

Anthony

To Lose Weight I need to gain Weight first?!! Huh?!

2010-03-12T23:51:00.000-08:00

#05/71 Get Pumped!

Wow! What a crazy week! Andrew and Nikki got the Rota virus, which includes me in a milder form, and the weather has been just terrible! I can tell you between the Virus and the Weather it's thrown me off course...but just a little.

My weigh-in this week 205Lb. OMG?!!! What's up with that? Well I think the above explains part of it. I can tell you this virus just totally dehydrates you and your body goes on defense and retains whatever water it can get! The other part is this week I've started on my bodybuilding regiment. Which goes into this weeks blog: Get Pumped!

The theory is muscle burns more calories than fat. From what I've studied, there are arguments on both sides of the fence with most of it leaning toward that theory. My thoughts is whether you focus strictly on cardio workouts you will still need to work on building up your strength. I'll be hitting 40 this year and my wife loves to tease me about it. I guess everyone fears aging. For women in general they fear getting old, wrinkly and not as desirable. For men they fear losing their strength and vigor and let's not forget male pattern baldness, but we're just not going to go there!

The last time I took weightlifting seriously was in my 20s with a friend from church who literally transform from 110lb weakling to well-defined and strong individual. Right now, that's not a priority of mine, but I have added resistance training to my weight loss program. I can tell you I'm embarrassed at how weak I feel and this week I've been incredibly sore from the training.

A magazine I enjoy subscribing to is Men's Fitness. Besides great articles on all things involving guys and fitness one of my highlights is reading Roy Johnson's editorials. They are always inspiring and helps motivate me in my fitness goals. If you get a chance subscribe to the magazine and/or follow Roy Johnson on Twitter @roysj

So, to sum it up this week...Family sick, I'm sick...dehydrated and lifting weights all part of my weight gain but, I'm not sweating it because I saw these two pictures and am reminded I am progressing! Take a look for yourself. 2 pictures roughly 30 days apart!

http://twitpic.com/18a9dc back Mid-February(BTW you may need to rotate the pic) and
http://twitpic.com/17ubpk 2 days ago.

Try adding Resistance Training to your fitness goals and get Pumped!

Just Live,

Anthony

Ok...it's not what it looks like?!!

2010-03-05T20:25:00.000-08:00

#23/71 Plan ahead

One of my favorite shows of all times has got to be Seinfeld. This week between watching Disney's Cars with Andy and the last of the Winter Olympics on DVR with Nikki I manage to catch an episode of Seinfeld I had never seen before. In this episode, both Jerry and Elaine gained 8 and 12 lbs each. Neither of them could figure out why other than the fact they were eating this "nonfat" frozen dessert. Well, by the end of the episode they realize the dessert did contain fat and after a public outcry the dessert place loses all its customers and you see Neuman proclaiming to Jerry, "You ruined it for all of us, I didn't care whether it had fat or not!" Ok, I guess you'll have to see the episode it's not as funny with me explaining it!

Friday Weigh-in: #204lb. I should be at 202lb. Which fits in with the title of the blog this week. Thursday night I was invited to a Steak and Cigar Dinner. I have to tell you the Steak was incredible. What I didn't know was the host is a lifelong Chef and everything I mean everything was homemade. Here's a picture of the dinner table. Yes, My place setting was the one with the beer! http://twitpic.com/16ndr1

It would be safe saying a dinner like that the night before the weigh in is going to throw a wrench in the weight losing machine! The steak by itself had to be at least 12 oz. Please don't confuse me explaining this as an excuse because its not I'm illustrating the simple fact whenever you eat you need to be diligent if not, it will reflect on the scale sometimes immediately. Am I upset with the weigh-in this week? No, because after the last 2 weeks I've come to realize this. My eating habits have changed and this alone with minimal exercise I will lose the weight just not as fast as I would like. The Lifestyle change I've been preaching about for the last 2 months has been established and is sticking. The next major step is putting a sincere effort on the other side of the equation. Burning more calories...ie regular exercise.

The tip in this blog is to Plan ahead. I would say this is a Universal rule that goes beyond weight loss. If you can master this one tip alone you will succeed in your goals whatever that may be. One of the reasons why most of us fail at a diet is convenience food is so convenient! It's easier to just pick up fast food versus the night before getting your food cooked and prepared for the next day. What I've been doing is on Sunday or Monday morning I would boil enough eggs for the week to have a nice protein snack versus Gold Fish or worse chips/candy to munch on during my work hours. Before leaving for work I throw together some Oatmeal in a mug and run to work. I can tell you it's made a difference in my eating habits and my energy levels!

The other part to Plan Ahead is having your Gym clothes ready for the next day, a plan of attack at the gym and making sure you fit it in your busy schedule. That's part I'm still working on! I'll keep you updated. Last thing I want to mention I was speaking to Jackie the other day @Bonitasmokeshop (twitter) and she send me this great link to plan your calorie intake and exercise program. http://bit.ly/ivTaV Very informative and useful if you need a good starting point for your goals.

Anyway, it's about 1:30am and I have a crazy day ahead of me! I look forward to your comments and please share this blog to anyone you feel this would help. I can tell you for a fact you guys are helping me! If I wasn't blogging everything I would have already given up already and not discover that even with the slow progress I am still progressing! To your Health!

Just Live,

Anthony

"You don't have to eat Vegetables? They have meat here!"

2010-02-26T22:35:00.000-08:00

#34/71 Tackle buffets

I remember going to a Buffet with my roommate about 20 years ago. He had a buy 1 get 1 free coupon and we were both hungry and broke. Typical single guys. Back then, I wasn't slim, but was in much better shape then now plus all of us must have trained or worked out 7 days a week. While we were in line for food my roommate went to the salad bar and while he was there overheard a conversation with an obese mother and her son, as he was reaching for salad items she scolded him and said, "You don't have to eat Vegetables?! They have meat here!!!" he ran back to the table told me what happened and we both just laughed our ass off. We also made 2 observations. 1) The Salad bar looked untouched and 2) the majority of patrons there were overweight. I'd say the ratio was about 60/40 were overweight. 20 years later, the other day I went into a buffet and the ratio now, is more like 80/20 are obese.

Well Friday Weigh in? 203 lbs. Wow...progress. Slowly, but Surely!

Today's blog is all about buffets! I mean what a great Value? Eat all you want, Whatever you want?! Crazy, but true! 20 years ago I could easily put down about 4 to 5 plates of food and then go back for dessert! Now, I'm older can't eat as much but, can still put down 2 to 3 plates fully stacked. Only at a buffet can you eat a day or 2 worth of calories in one sitting. You may recall a couple of blogs back I reverted back into my old eating habits at a buffet. I'm not talking about food dripping down my face and chin(s), but it was still ugly. Well, Monday I decided to face my fears and went into a Chinese Buffet. What's even worse? I went alone. I think you can compare overeating with alcoholism. They say you should never drink alone and I would say that's true too of eating. I mean there is no peer pressure from friends to stop eating and Wang the server over there can shut the hell up...I paid my $5.99 and I'm going to get my money's worth!

So, who won the buffet war? Me or the buffet? I'd say Wang the server and the restaurant won! I had 2 plates and both of them were at best 2/3 full. Do you know what I discovered? The bottom of the plates are white! I took smaller portions of everything I wanted to eat and you know what?!!! I had vegetables too! My God, Fat Boy can be taught. It's a small victory, but you can ask any overweight individual and they'll tell you...one meal at a time!

Another exciting thing I learned this week from monitoring my eating habits is I get a lot of empty calories from snaking throughout the day but I realized I really am hungry. This week I made some changes. Instead of my normal low-cal protein shake paired with a cup of coffee in the morning for breakfast I've been eating Oatmeal and bringing 2 boiled eggs to snack on whenever I get hungry which gives me that filled feeling. I can tell you its working. A breakfast with real food has helped me. Just my 2 cents. I hope everyone else is doing just as good if not better! Remember One meal at a time!

Just Live,

Anthony

When do I get to start wearing All Spandex?!

2010-02-20T20:42:00.000-08:00

#15/71 Take it slow!

The term "Burn the Ships" comes from Hernando Cortez. In 1519, When Cortez landed in Mexico he ordered his men to burn down their own ships and to conquer the people, seize their treasure and sail back in their enemies ships or die trying. The historic question is “how a small band of Spanish soldiers arrived in a strange country and swiftly brought about the overthrow of a large and powerful empire that was in power for over six centuries?” The answer simply is Total commitment!

One of my esoteric hobbies has been about accelerated learning and the study of success specifically in business. My initial goal has always been to find a common theme or a set of concepts and principles that are universal. One of these universal concepts is the idea of total commitment. The reason why Cortez and his followers succeeded is because they burn their ships and didn't have any other options. When failure is not a viable solution you will succeed! Which goes into today's blog: Take it Slow.

My Friday weigh in was disappointing! I was at 204lb. again...and I realized something I am exercising, I have reduced my calorie intake there is portion control. So, why no weight loss? The answer is simply I could be doing much more. I'm still not taking it as seriously as I should. I'm not "burning my ships." I'm confident, if I take it slow as I am doing I will continue to lose weight perhaps 1 lb every 10-14 days. There is nothing wrong with taking it slow but I dont want to take it that slow! Each person has his/her goals. These goals also have different deadlines. For me I'm committed to lose 48lb by Dec 31, 2010. Which means I will be at 160lb or less. Anything short of that means I failed. THAT is what I'm committed to. Which means at this point, I will work harder, not just for me but for my family and for you the reader. All of you have helped me burn my ships...now I need to conquer obesity. No fat jokes or witty lines this week. Just the facts. I will take things slow, but I will be quicker in my progress then previously. Weight loss doesn't have to be a 52 week boot camp, but in order to succeed I'm going to be taking it more seriously.

Besides weight loss what other goals do you have? A successful marriage? A profitable company? Promotion? Owning a house? Consider "Burning your bridges" and you will see success! I dont recall the original person who said this but I completely agree with this statement: "If you believe you will succeed you will, and if you believe you will fail you will do that as well." Total Commitment no compromise! See you next week!

Just Live,

Anthony

You Mean I secretly want to be morbidly obese?

2010-02-13T19:12:00.000-08:00

#6/71 Make changes for the long haul.

Throughout my blogs you've heard me repeatably say that this is a lifestyle choice not a diet or fad thing. It's true! Ask any former fat person(FFP) and they will tell you to be at a healthy weight you can't frequent buffets on a regular basis or have eating binges and live a Sedentary lifestyle. I'm not talking about living an Iron Man diet and a 7 day exercise regiment I'm just talking about watching what you eat and being fairly active. Basically everything you're not doing fatty! Which goes back to my Friday Weigh In.

This week 204lb. 2lbs behind schedule. Not bad, as long as I continue to work on the little things. Watch what you eat, exercise at least 3 times a week. Drink plenty of water! Portion control!

For those working on their PHD in Fatology, something I would like to mention this week is the concept of a Set Point. I read about this several years back. To sum it up, it was the idea that our bodies have a mind of their own. Meaning your body may believe you should be at 160lb and for one reason or another no matter how much you eat or exercise or lack of you never deviate more than several pounds. How many times have you heard skinny people say no matter how much they eat they never seem to gain any weight. Or the opposite ie on the other side of the buffet line. No matter how little I eat or how much I exercise I never seem to lose any real weight. I know for myself back in early 90s it was around 180lb. by mid 1995-2005 my weight was never more or less than 210-215. I can tell you at 2010, my weight is usually around 208-212lb. So besides external forces that's keeping you from losing weight you also have your own body to contend with! Tough luck buddy!

The solution? Right back to this week's blog, Make changes for the long haul. With concentrated effort you can change the way your body thinks. To basically reprogram a new set point. For my readers I encourage you to keep a weight loss log. You may discover a set point that your body has been forcing on you. I also encourage you to research this set point theory. Well, Mommy just got home so I think I've pretty much covered everything. Keep up the good fight! I've been hearing a lot of feedback from my readers and followers you guys are all doing an awesome job and are inspiring me to live a healthier life as well!

Just live,

Anthony

The Fatter you are, The Harder you fall!

2010-02-05T22:20:00.000-08:00

#10/71 Follow the 90% to 10% rule.

Well guys I have some good news and some bad news! First the good news the audition I was telling you about for The Hunted: Tampa? Well guys I must of done well because they will be writing me into Episode 2 or 3. Check out the first episode! http://www.thehunted.tv/tampa and if you got time to kill and like action comedies check out the original series: http://www.thehunted.tv Funny stuff!

Now the bad news. Weigh-In didn't go so well this morning. 206lb. ARGH?!!!! WTF?!! but, not really if I was working out hardcore and eating right this week(like previous weeks) it wouldn't have happen! Let me tell you about my week. Went to 2 Chinese Buffets, ate out whether it was lunch or dinner a total 4 times! Do you see a pattern? Is it really a surprise I gained this week? I also didn't exercise as much as I would have liked. Broke all the previous rules I had blog about! But before you hit the unfollow button I'll tell you this, We all fail...some worst than others and more extreme degrees. So, since I gained weight should I just give up? Hell no! I've heard it said the most successful people have failed miserable more times then succeeded it's just that they are remembered for their success. There's an old saying "The only difference between a winner and a loser is that a loser hasn't lost enough. So,I gained weight this week, I'm going to brush myself off and get back on track! Hell Yeah!

I admit I really sympathize for people like Oprah who struggles with their weight issues. But, she still continues her pursuit! Now, how about Kristie Alley? She had this sweet deal with NutriSystems as their spoke model and was succeeding then all of sudden totally blew it! I dont know if she has gotten back on track but if I believe the tabloids I'd say no. I genuinely feel sorry for her! Back in the 80s and 90s she was hot! Success and Failure really is all on your shoulder. No one is stuffing that Krispy Kreme down your throat Fatty...wish that was true then at least I can point the finger at someone else. There is nothing wrong with falling off the wagon in fact, if you dont give yourself a break on a regular basis you'll awake one morning with broken potato chips all over hands and powdered sugar/jelly all over your face in a drunken eating binge. Ask any fitness model/celebrity and they'll tell you they have their guilty pleasure they partake as well. Personally I think it's easier to be alcoholic and control your urges then it is to control your eating addiction. Imagine being an Alcoholic but, you're told you need to at least drink Lite Beer everyday? You dont have to drink to live, but you do have to eat! And you know what? Lite beer sucks! So what do you do? 90/10 rule or 80/20. If you watch what you eat 90% of the time the other 10% wont kill ya!

Buffets? Did you really have to eat 2, 3 maybe 4 helpings? Maybe just 1 plate with a healthy portion of vegetables? Hmmm...maybe that would be enough. Watch what you eat. I'll give you several examples I've done to change my eating habits. Condiments will kill your calorie intake. What I've done is use Lite Miracle whip and only put on a thin layer on "one" slice of whole grain bread. So, I still get the taste, but not all the calories. The other day I had Orange Juice, I love it. But, instead of having a full glass I had half a glass then watered it down. I still got the flavor, but not all the calories! I've switched from chips to popcorn(buttered...hey I'm working on it)! That's just a few examples!

A great story I heard from one of my readers Jackie on twitter was telling me this week she noticed she tends to eat more when she's frustrated! What an Epiphany that is! Now, she works on reducing her stress levels which as a byproduct decreases her calorie intake which in turn makes it easier to lose weight. No more empty calories! Wow! What a cool story that is! Follow the 90/10 rule and you will notice a difference. I hope this weeks blog hasn't disappointed you as much as the weight gain was for me! Dont give up on me I'm no fitness/nutrition Guro look at me as a Richard Simmons minus the Alternative Lifestyle choice! I'm back on track and staying strong, I promise I wont give up you and no matter what DON'T GIVE UP ON YOURSELF! Burn that bridge to Obesity and enjoy the journey to a new healthy you!

Just Live,

Anthony

Hey..Ya gonna eat that?!

2010-01-29T21:48:00.000-08:00

#11/71 Dine at the dinner table only

This week's blog brings me back when I was 21 driving to OSU in my 1978 MG Midget with my friend Jalen. Jalen was a great guy. He was about 5'11 or 6' 250lb. This guy could eat! He would literally scrap the aluminum out of your rice cooker to get the last pieces of rice. Well, that day as we were returning home from school I threw a rod in my engine so black smoke was coming in the car, but I managed to get onto the offramp to a rest stop. The car only went halfway. Well I was in complete shock that I just destroyed my engine and being only 21 and a broke college student was devastated. I then told Jalen to push my car all the way into the reststop as I steered. The only problem was I was still in the car! instead of helping him push while steering outside. By the time he was done he was sweating like a fish and of course earlier for dinner he finished off a large Peperoni Pizza which I only had 3 slices. Well that was to his demise because after pushing my car about 1/4 mile he hurled up the pizza all over the pavement! At the time, I wasn't really thinking otherwise I would have been laughing my ass off. I mean really it was freaking
hilarious! I can admit being a fat person, Fat people can be hours of endless entertainment!

The point of my story is the fact the whole weight loss is not just physical, but also a mental game. We all have mental hangups and habits that keep us fat and living a unhealthy lifestyle. It could be as simple as those voices telling you to quit or give up. Or it could be much more diabolical. Habits like eating in front of the TV, or eating while you were bored. Since my weight loss journey I've also monitored my eating habits and the "why" behind it. Now, I eat with purpose. Just eating at the dining room table you will begin seeing results.

BTW quick note: Weigh In this morning? 204lb. Another pound loss and on schedule!

Anyway back to the "mental" game. Another quick story. One of my friends is a retired Navy Seal. During his service he also was one of the people on duty while new Seal Candidates endured Hell Week. If you dont know what that is, Google it! Navy Seals one word Bad Ass! Well he wasn't the typical trainer that screamed at you. Trying to make you crack. He was the guy who sat on the Lounge chair outside with you while you haven't slept in over week busting your ass. He would sit there enjoying lunch and having a refreshing drink telling you in a nice voice that you should just quit, it wasn't worth it. You dont need to be a Navy Seal. You've already proven yourself? Does that sound familiar? I got to be honest, that was evil...because odds are it probably would have worked on me. Not the screaming guy telling me I'm a loser and to give up...but my buddy whose concerned for my "well-being". Do you get those voices while trying to lose those extra pounds?

One of my tweeter friends @shing999 told me he's been losing a ton(no pun intended) of weight and he was using Kaizen. At first, I assume Kaizen was the latest and greatest new weight loss drug but later learned from him was a method of focusing and meditation. What a great tool! So after our conversation I realized I did something similar. About a year ago I saw this program on TV where a guy used NLP techniques to literally think your way thin? Now before you call me a New Age Nut Job I can tell you it does work. Of course the standard disclaimer: results vary.

I've incorporated anchors to discourage negative actions and used positive anchors for exercising. Here's an example, With my right hand I'll touch my thumb and ring finger and can literally make myself puke on command. While doing the the same thing on my left hand I can create states of Euphoria to encourage positive reinforcements like exercise. I use the anchor on the right hand to discourage any desires to eat. How do I do this? Well while touching my thumb and ring finger on my right hand I imagine Rotting food may it be pasta, a big slab of Ham or steak with mold, maggots worms coming out of the food. Can you imagine the visual. Now add the element of smell to that...oh guess what? Puking material. The other week I was holding Andy and he had a soiled diaper which smell lingered on my arm. I added that to my anchor on the right hand. It works! Now, for the left side, I imagine something that brings happiness or joy. You can let your imagination run wild on that on as well. Now, you have two very strong anchors which you can add to your arsenal on weight loss. if you want more details on how to pull this off google NLP or email me at watchfrog@gmail.com and I'll walk you through it! I hope this helps! Please keep writing back with your stories of success because it's always exciting for me and its just inspiring and I would love to share the stories with other readers! Well it's about 2:00am. and I have teach in the morning. Good luck and don't let your buddy voice get the better of you!

Just Live.

Anthony

The Voices Told me to do it!

2010-01-22T22:20:00.000-08:00

#03/71 Keep an exercise log

Friday Weigh-In Time! I wasn't quite sure what to expect and I admit having exposed myself to the world I definitely feel the pressure. Ultimately my point in doing the blog is to keep myself accountable to you the readers and to myself. Each week I receive more people telling me what they are going through and their struggles and successes. I guess it's easier to speak to others who are experiencing the same trials and tribulations we all are going through. Are you really going to bare your soul to Jillian from Biggest Loser? She's skinny, healthy, and beautiful. But, you know what I bet she's real bitch and a Nag. People who have never been fat just can't relate. It's like saying I can relate to a Black man/woman and the prejudice they experience? Come on? It's not the same thing. I'm not white or Black I'm Chinese who grew up in Middle Income America. For me to say I experience the same kind of Prejudice as a Blackman living in the projects is insulting. Same goes for slim/healthy people. Anyway, the weigh in results? 205lb. Now, it's important to note I always round down and work with whole numbers. If I didn't I can tell you I was pretty close to 204lb and was tempted to figure out way to get rid of the some water weight. But, that would be cheating! I was pretty excited because this was the first week I really felt I was healthy enough to exercise.

I decided this blog I'd focus on Keeping an Exercise log. I hate keeping logs, which is ironic because I have a finance/accounting background. So you would think that would be easy. Well I can tell you, getting paid to keep track of data is no big deal. But, when you keep track of your own progress whether its your diet, exercise, finances it's not fun! However one of the saying I try to live by is: If you aim at nothing you'll hit it every time!

Keeping the exercise log helps track progress and gives you an insight of your habits. For my purposes, I keep 3 exercise logs: 1)Martial arts log which tracks my techniques/drills, 2)Walking/step log which tracks how much easy or steady activity and 3)General Exercise log which tracks my body building/cardio workouts. The log I want to focus on today is my walking/step Log. Since tracking my steps/day I've increased it by around 800-1200 steps per week. By Sunday I should be around 45,000 steps. Walking is one of the easiest ways to lose weight. Dont need any special equipment and you do it anyway throughout the day. All you really need is a pedometer(make sure its calibrated) to track daily activity and record it each day for the week. To increase your steps all you do is find reasons everyday to walk just a little bit more. Even in an office environment which is what I'm in I'll take the long way to get water or coffee(dont let your boss know they wont be happy). At lunch, I'll intentionally go out to Target or Walmart park at a further spot than usual and just walk and do some window shopping. If you have been inactive this is an easy way to slowly work into more intense workouts.

Have you noticed throughout the day you hear voices in your head telling you things? Voices that justify not exercising? Or to eat those cookies/doughnuts/bagels in the break room? Odds are you probably do, don't worry you're probably crazy, but most people are. If you are hearing more voices since you've been trying to change your lifestyle it's probably a good thing. Those voices are the negativity in your life creeping out. I notice them this week loud and clear trying to get me to snack. Trying to get me not workout..."Hey, you can workout twice as hard tomorrow?" "No big deal...you're not that fat?" I realized this week that between 1:30-5:00(end of work day) they would tell me to snack, to munch. Was it because I was hungry? No. I just had lunch half hour ago? The only reason I had to eat was literally because I was bored! Come on guys you didn't become fat overnight, nor will you lose weight overnight either. Those voices for me and maybe for you were the voices of fear. Fear of change, Boredom. Just keep the Status Quo...you're not popular enough to be slim?!! WTF is that all about? Mental programming! Years and maybe a life time of it. Dont listen to those voices listen to the other voices that remind you why you are in the game! The voices that push you to go further work harder, focus! One day at a time my friend. One day at a time. It's also important to note, I'm not a Psychologist so please dont tell your Therapist I told you to listen to your voices or to add more voices. If you have issues get help please! I'm just another Nutjob on the Internet like everyone else. I just so happen to log my issues! Listen to your voices...when they say Give Up...agree Give up...but not on you, give up on your bad habits and negativity!

Just Live,

Anthony

Run FatBoy Run!

2010-01-16T21:05:00.000-08:00

#30/71 Create your own group.

OK this is going to be a long blog in part because I've also included an excerpt from a story I had read ages ago that I have to keep me motivated. It's a story pertaining to martial arts training, but it easily translates to weight loss or anything you may be doing to better yourself.

By: Fariborz Azhakh

The air on the Santa Monica pier is usually alive with the
emissions of countless biological organisms, giving it that fresh,
faintly fish-smelling sourness that lets you know that you’re in
the midst of life. And this despite the fact that tons of raw
sewage are dumped there into the Pacific every day. So, it was a
natural choice a few Saturdays ago to head down to the sea for some
lunch and some air.

As I got toward the end of the pier, I noticed a large barrel by
the door of one of the restaurants. As I got closer I could see
that the barrel was full of live crabs, clawing, clanking, crawling
all over each other. I looked around and saw no one near the barrel
and I thought to myself how could anyone leave a barrel full of
crabs outside? Wouldn’t more than one of them with aspirations of
sweet freedom crawl out and take a headlong dive a la Greg Louganis
into the deep blue? This was bad business practice I said and I
went inside to tell the manager I thought so.

I found the honcho and began laying it down. What were you
thinking? A bucket full of live crabs near the water? I told him he
was a fool for leaving so much of his business to chance, and at
the sound of these words, the man perked up and began to fire back.

“You’re the fool,” he told me calmly. “Go outside and watch those
crabs!”

I wondered what he was talking about. Perhaps there was someone
outside watching the beasts to make sure they wouldn’t crawl away;
some young teenager perhaps in need of a summer job to pay for his
martial arts classes. Or perhaps there was a clear lid on top of
the barrel I had missed in my earlier observation.

But as I got outside, I looked and there was no one watching and no
lid over them. But what I did see was remarkable. In the orgiastic
clambering, if one of the animals attempted to crawl over the side
of the barrel, the others around it would latch on and pull it back
down into the abyss of crab Hades. None of the crabs could get out
because the others made sure to it; it’s in their nature.

There was a lesson to be learned there on that pier. There are crab
equivalents in my life, I thought. There are those around me that
try to pull me back down when I have my eye on the prize; the kind
of people who, not always intentionally, draw me away from the
goals I’ve set for myself.

We all want out of the bucket; in fact we go through great lengths
to make sure that someday we will. But we all have crabs around us;
boyfriend or girlfriend crabs, mother, father crabs, best friend
crabs; the people who call us up to go out to a movie when it’s
time to train. And maybe it’s in people’s nature as well, after
all, no one wants to go to a movie alone.

Then I realized there isn’t much I can do to minimize my contact
with some of those people around me because they’re so close to me,
but what I can do is keep my eye on the prize, stay focused on my
vision and stick to the flight plan like I talked about before. The
crabs may get their claws on my body, but if my mind can escape
their grip, then the body will soon follow.

The grip of prying claws may not be easy to escape, but there are
great rewards beyond the boundaries of the confining barrel. If you
are able to identify those who are keeping you back, and free
yourself from the allure of slacking off, you will find a vast
ocean waiting for you to escape into as well.

First the Friday weigh-in. I was at 207lb. If I was on schedule it should be 206lb. As I said, from my last weigh-in 205lb was a freak occurrence considering I had a cold and didn't exercise at all. I literally just started on the exercise part this week, but have reduced my calorie intake. So we should start seeing results by next week. Of course I was a bit disappointed, but remember guys it's not a short term deal, its a lifestyle choice.

In the last couple of weeks I've had the good fortune and blessing of meeting new friends and reacquainting with old friends on this weight lost journey. If you follow me on twitter(@watchfrog) my friends @Bonitasmokeshop and @cigarsmokingman have been telling me the exciting news of their weight loss and it's inspiring. Hence my diet tip blog this week of creating your own group. Just as I may inspire you through my blog you guys inspire me as a group with your positive comments and emails. In fact, I just accepted a new student on Saturday Aimee whose been following the blog. She has plenty of motivation and clear set goals of what she wants to achieve. Aimee has already lost a ton of weight(no pun intended) and she's hungry to lose more! I'm excited for her and with what she brings to the table!

The reason why I started this blog with the crab story is to just remind everyone that a group or a good partner can help boost your confidence and hold you accountable to your goals but at the same time there will be friends, family and coworkers that may also deter you. Much like the crabs in the story. I dont think anyone wants you to be fat or obese. It's just easier to keep the status quo. Ie. Your fat and I'm not. God forbid you look better than me?!! Dont laugh, I've had stories from readers that as soon there was a noticeable body change there were people who would actually say under their breathe, "I hate you!" I mean seriously? Isn't there enough Clothes on the skinny clothes rack for me too?! Guys have it easy we can always go to the X-large or even XXX large. After that, I'm pushing for the MooMoo(sp) like the one Homer wore on the Simpsons. Women have it waaaay harder! Outside of wearing large "loose" shirts/blouses and anything that stretches the choice are very limited. And if you are a professional? Good Luck! I admit besides being fat I'm also short(5'5"). Ie. Long torso(someone whose 5'8") with short(Carnie) legs. So, I have to get all my pants hemmed. I can't just buy pants off the rack. And at $10/hemm. That just sucks! Did I mention I'm balding too? Like Friar tuck bald...like my forehead has become a fivehead. Anyway enough about my issues this blog is about weight loss otherwise it would be diary of fat short bald guy. Yeah I'm fat but I'm working on it...so stop trying to feed me that Friday morning Doughnut with Jelly filling. I'll opt for the Whole grain toasted bagel with minimal cream cheese(dont deprive yourself too much). Dont let the critics hold you down. You're better than that!

Just Live,

Anthony

PS I just found out I'll be auditioning to be a Vampire Slayer on a Comedy/Action Web Series The Hunted. Auditions will be on Jan 30th. So you will see improvements in the next couple of weeks if not, just loss I'll also have work on my strength and flexibility. Wish me luck! Below is the link to one of the episodes. Enjoy!

Why Yes, I do have a PHD in Fatology?!

2010-01-12T10:21:00.001-08:00

Why Yes, I do have a PHD in Fatology?!

#7/71 – Stop Dieting

Did you ever notice if you want advice about diet or nutrition the closest fat person can usually help you? Half the time they are the resident experts. Just ask them about Weight Watchers, Atkins, Cabbage Soup, South Beach, Grapefruit diet and they’ll tell you all the details and odds are they have the books. (Side note: apparently Nutrisystems doesn’t work when you eat 2 days of food in one sitting.) Ask them about the amount of calories are in a fat gram? Carbohydrate? Protein? How much water should you drink on a daily basis? Experts! So, if we know so much how come we don’t walk around with bodies of Greek Gods? On the flip side, Skinny people don’t have a clue about nutrition or diet. The other day my wife went out with a bunch of Coworkers for Sushi. Her Skinny beautiful friend (seriously shes hot with a nice set of …teeth) who happens to be on a diet that her Weight Loss doctor has her on…you know low calorie, all protein? So she proceeds to order a Sashimi and Vegetable Bowl no rice with a ton of Teriyaki Sauce! God… I hate skinny people! I’m kidding of course and yes, I admit I’m generalizing. But shouldn’t I, the fat guy get some credit for doing all the reading and homework on diet and nutrition?!! I mean come on how about just 10% off the body fat percentage? Or how about that skinny person get a fat pimple on their face or Gonorrhea…ok maybe not Gonorrhea I’d settle for Herpes! Ok enough about the ranting besides some of my best friends are lean so God, no STDs to anyone please!

I’m focusing on #7 this week because dieting just doesn’t work at least for the long run. Ask any fat person or just watch Oprah. Here’s one person who is loved, respected, a phenomenal woman who has accomplished more in her life then majority of us combined. Yet, she’s never been able to control her weight. I think the last time I heard, she accepted herself and isn’t on the diet wagon anymore! Good for her! As for myself, I stop dieting ages ago and now I focus more on portion control (Weight Watchers) and I casually watch what I eat. Meaning as I start losing weight and start to plateau I’ll watch it even closer.

Sunday night I pulled out the Deep Fryer and fried up a Whole Chicken. It was beautiful….ooh and the skin was soooo crispy and tasty! Can you imagine the smell and taste? One of my tweeples inquired why I was eating that because he thought I was on a diet? I said portion control. What I didn’t explain was I spent most of my time carving and shaving all the meat off the bone and took some scrap meat and made a chicken sandwich w/low fat Miracle whip. The rest of the chicken was put away for meals throughout the week. Did I have some Crispy Chicken skin? Oh yeah..but just a few pieces unlike what I use to do?!!! Portion control.

Watching what you eat is just as important. My wife is incredible between juggling Andy and getting ready for work she manages to make me hot coffee for my travel mug every day. Well she loves those flavored creamers and usually puts it in my coffee. Well, one day she was running low and told her to finish it off because I like to taste my coffee. So that morning I used Half/Half, but you say, “That’s like pure fat?!!! You might as well pump Superglue thru your veins and clog them up that way! Well, in moment of health consciousness I read the labels between the two. The flavored creamer was 2-1/2 times the calories than my Half/Half?! That’s right, 2-1/2 times! So, guess what? I now use Half/Half for my coffee and 2 packets of Splenda! Watch what you eat, it doesn’t have to be anything dramatic…small changes. Baby Steps. Well Friday is weigh in and unlike most people who’s started and given up on their New Years Resolution on Weight Loss. I haven’t even begun! But exercise begins as soon as tonight! Blog ya later!

Just Live,

Anthony
http://tweeter.com/watchfrog

Eat Fast Food and Lose 20lb a day!

2010-01-08T21:50:00.000-08:00

#66/71: Quit the numbers game.

In case you are wondering I'm not going to sell you on some get skinny quick scheme by really eating fast food! I wrote it really to catch your attention in comparison to other diet ads you are being bombarded on a daily basis! Fad diets just dont work...at least not for the long run!

Well Friday is the day that I weigh in. Hopefully you read my previous post mentioning how I have a cold and really haven't started exercising. Yeah yeah..I've casually watched my diet and have been increasing the steps I take in a day, but for the most part I really haven't done anything earth shattering. In fact I was a little anxious weighing in and thinking how embarrassed I'm going to be writing in the journal how about my weight gain/not lost. Wasn't I suppose to inspire you, the reader to lose weight kind of hard to do when Captain Fat Ass can't lay off the Pizza Rolls! Anyway to my surprise I weighed in this morning at #205lb! Yeah that's a 3lb drop from last week!

Now, that being said, you may understand why I focused on #66 Weight Loss tip this week. Quit the Numbers game it will only depress and disappoint you. I'm confident the only reason why I lost weight this week compared to last is probably water weight. Meaning I haven't 1) drank enough water or 2)I drink plenty of water so my body is no longer retaining as water as last week. Let's face it, the first 10lbs of weight loss is usually water weight.

I usually drink plenty of water and have made it a habit whenever I go out to eat I drink strictly water w/lemon. What I have done differently this week however is drink more water in form of Green tea or herbal teas at work. I dont know about you guys but water after awhile gets boring! So to change it up, I drink various teas at work and supposedly drinking green tea helps w/weight loss. BTW If you are looking to lose weight fast I hear that dieters tea you can get at the Asian Grocery stores work. I tried it..and unless you like the Green Apple Splatters I dont recommend it. You're just going to lose water weight either that or you'll be too afraid to hit the can because you're pissing out of your ass, so you wont eat much food? Hmmm...maybe it does work? Nah...so to conclude I did drop weight this week. But, I dont count it as a victory...it's a number it's temporary and we are looking for a life style change. And that will take much longer. I'm sure you and I will both see the numbers go up and down on the weeks. So dont sweat the weekly numbers. Just evaluate the reasons for the gain/loss and move on! Good Luck guys!

Just Live,

Anthony

Not Again...

2010-01-05T19:38:00.000-08:00

#4/71: SET A GOAL

"If you don't have goals for yourself, you are doomed forever to achieve someone else goals." Brian Tracy

I go through phases when it comes to setting goals. And right about now when it comes to this journal the most important thing to do is #4 on the list for losing weight. Set A Goal.

So, to keep this post short my goal by the end of the year is to lose 48lbs. As of last Friday I was at 208lb. so I would like to be 160lb. by the end of the year! I know a lot of friends will say that's impossible for me, but that was my weight in college and back then I could have lost another 20lb. I think 160lb is a realistic goal.

Now having that in mind, outside of reducing my calorie intake this week I really haven't done anything extraordinary. Although I've mostly recovered from my Wisdom teeth being extracted, I've also caught a cold so I'm not totally recovered and I figure I dont want to push it. But instead of just sitting on my butt, I figured I would do research and plan while I recover. And even on a casual level I now wear on a daily basis a Pedometer to keep track of how many steps I take a day. To have it considered good exercise you should have at least 10,000 steps a day. Right now I'm doing around 5,000. So, that will be something to work on in a casual manner.

A lot people have this notion to lose weight you must be totally dying on a treadmill or on asphalt, but you can still lose weight by just burning extra calories above what you would normally do. But once again you really need to set those goals. One of my minor goals is to have 10,000 steps a day. Which means I park my car a little farther way at the mall or grocery store. I take breaks at work and walk around the office a little. In the evenings find ways to play with Andy and integrate the extra walking. Anyway just my 2 cents for this week. I'll weigh in for good or bad on Friday. Hey guys, let me know what your goals are as well! Thanks!

Just Live,

Anthony

New Years Resolution!

2009-12-29T21:10:00.000-08:00

This is my first entry in my "Diary of a Fat Man" series. Below is a list I found years ago to help "lose" Weight. What better way to start a blog as a New Years Resolution. I've never been a big fan of NY Resolutions, but I thought this one time I would perpetuate the cliche. The "I will lose weight" resolution. There have been two things in my life that have eluded me. 1)Becoming a Multimillionaire. 2)Dropping down to my "Fight" Weight. Well that's not really possible, since according to the insurance charts at my height, I should be at #135lb. And the last time I did one of those lean/fat tissue tests if I was at 100% lean tissue I'd be around #155lb. So, my next goal is to be at 10% body fat. Which is around 155-160lb. I will accomplish this goal within a year and record it on this blog. As for goal #1 that is a work in progress.

Anyway the point of this journal is to lose weight in a safe and healthy manner. The list below is just a starting point, but one in which I will utilize every tip within this year and blog about it. There are 52 weeks in a year so there will be some weeks in which I will utilizing 2 or more of the tips. That's all for now, If you enjoy this blog please subscribe or even more daring tell your friends about it. I would love to hear other people who are in the same boat and see how you guys are doing. Perhaps we can all lose weight and influence people! Anyway below is the list, I look forward to hearing from everyone and Happy New Years!

Just Live!

Anthony

71 Weight Loss Tips That Really Work

Get Moving

The tough part with exercise, of course, is getting out there and doing it. Here's how the successful get going:

1. Prioritize. The beds might not get made, but Amy Reed, 36, still makes time for exercise. That's how she's kept off more than 80 pounds for 13 years. "I have to schedule it in and let go of other things -- like a perfectly clean house," she says.

2. Find a passion. "I have a dance background and when I found jazzercise, I said,
'Thank God.' If somebody told me I had to go out and run five days a week, I'd still weigh 185 pounds," says Anne Geren, 41, who lost 55 pounds and has kept it off for 13 years.

3. Keep an exercise log. It makes you more accountable. Norma from Dallas, TX, who hangs hers on the refrigerator, checks off six workouts a week dutifully. "If I miss one
day, I make that my day off for the week."

4. Set a goal. Sign up for some fun runs and try to improve your times. "I went from a 5-K to a 4-miler, then a 5-miler, then a 10-K. As I was building miles and speed, I was getting fitter and losing more weight," says Therese Revitt, 42, who lost 80 pounds and recently ran a marathon.

5. Get pumped. "It wasn't until I put on more muscle through resistance training that I was able to keep the weight off -- almost effortlessly," says Verona Mucci-Hurlburt, 37, who went from a size 18 to an 8. The reason? Muscle burns more calories around the clock.

Eat Smart

6. Make changes for the long haul. "I learned how to eat and live with it for the rest of my life," says Barbara Miltenberger, 42, who lost more than 40 pounds and hasn't seen any come back in three years.

7. Stop dieting. "The best thing I did was quit dieting," says Reed. "I'd always find ways to cheat. So instead, I stopped forbidding myself certain foods and just started eating less of them."

8. Get a grip on reality. "When I started keeping a food diary, I discovered that I was eating somewhere between 3,000 and 4,000 calories a day," says Rebecca, 46, who found the number shocking.

9. Eat mini-meals. Having smaller, more frequent meals can prevent you from getting ravenously hungry and overeating. On average, weight loss winners eat five times a day.

10. Follow the 90% to 10% rule. "If you watch what you eat 90% of the time, the other 10% is not a problem," says Mucci-Hurlburt, who learned this tip from a fitness professional.

11. Dine at the dinner table only. If you eat in front of the TV, then every time you nestle in with the remote control, it's a cue to eat. Instead, designate an eating spot for all meals and snacks. "Even when I want potato chips, I set the table just like I was going to sit down for a full course meal," says Kathy Wilson, 47, who took off more than 100 pounds. "I put a handful of chips on the plate, put the bag away, and then sit down to eat. I never just stand at the counter and eat now."

12. Think before you bite. Creating rituals – like Wilson did or the old standby of waiting 10 minutes before giving into a craving -- can stop you from eating when you really aren't hungry. "Nine chances out of 10 the chips go back in the cupboard, and I just walk away," says Wilson.

13. Drink up. "Drinking lots of water keeps me from snacking when I'm not hungry, and it gives me more energy," says Revitt. "It also stopped what I thought were hunger headaches, which were probably due to dehydration. "

Set Yourself Up for Success

14. Do it for yourself. "My doctor told me for years that I had to take the weight off. But you've got to want it yourself," says Wilson. "As long as somebody else is pushing you, no matter what you do or what you try, it'll never work," adds Victoria Bennett, 39, who shed 60 pounds and has kept them off for five years.

15. Take it slow. We all want to lose it yesterday, but slow is the way to go if you don't want to see those pounds again. "It took me a year to lose 100 pounds this time," says Rebecca, who's kept it off for eight years. "I had lost 100 pounds twice before, in less than six months each time, but I didn't maintain it."

16. Customize your approach. What worked for your best friend may not work for you. And what works for you today may not work six months from now. You need to decide what you need. Mucci-Hurlburt joined a structured program for accountability. "I needed to know that I was going to get weighed each week," she says. But for others that's exactly what they don't need.

17. Learn from the past. Everyone we talked to had tried to lose weight before. Part of their success this time was that they learned from past failures. "Before, the more I focused on weighing, measuring, and preparing food, the more I ate," says Wilson, who finally succeeded with a program that offered prepackaged foods.

18. Set small goals. "My first goal was to lose only 10 pounds," says Rebecca. "I had very high blood pressure, and my doctor said if I would just lose 10 pounds, he believed that I could get off the pills. Every other doctor before said I had to lose 100 pounds, and I thought 'I can't do that.' But 10 pounds, I thought 'maybe I can do that.' Doing it one bite at a time made it more achievable for me."

19. Make changes you can live with. "Before I'd go to bed I'd ask myself, 'Is what I did today something I could do for the rest of my life?' If I felt deprived, I'd do it differently tomorrow. If I thought, 'Yeah, I could do this tomorrow,' then I was on the right track," says Revitt.

Control Portions

20. Go back to school. Joining a weight loss class or working with a dietitian can help you learn proper portions, even without weighing and measuring. "If you get a half cup of cottage cheese, it should look like a tennis ball, a quarter cup should look like a Ping-pong ball," says Wilson. "Now, I know what appropriate portions look like."

21. Don't toss those measuring cups, though. "I usually misjudge portions of salad dressing, mayonnaise, and ice cream," says Revitt. "They're really high in fat and calories and cause the most damage if overdone. So I still measure them."

22. Cook for your family, not an army. Even for low-fat foods like grilled chicken, Bennett stopped overfeeding her family of four. "I stopped making six or seven breasts, thinking that everybody had to have two or three," she says. "Now I make just one for each person."

Take Some Cooking Lessons

23. Plan ahead. An empty fridge after a stressful day begs for pizza. The now-slender crew doesn't leave meals to chance. Many of them plan their menus a week or more in advance. Others even cook ahead, freezing meals for the week in individual containers.

24. A little dab will do it. If you just can't pass on some high-fat favorites, stick to the most flavorful ones. "A single slice of bacon is enough to flavor eggs or a potato," says Helen Fitzgerald, 61, who lost about 51 pounds. Her husband's lost more than 150 pounds.

25. Fake fry. Try"frying" with calorie-free cooking sprays instead of oil. Spray sliced potatoes and roast them in the oven for french fries that taste fried without the fat, suggests Miltenberger.

26. Stock frozen veggies. With pasta or stir-fry sauces, they are diet saviors. "I've been known to eat a whole bag of vegetables -- and with only a quarter cup of sauce, it's only about 3 grams of fat," says Mucci-Hurlburt. "It's saved my butt many times when I was really hungry and had to eat now."
27. Flavor up. Rice, beans, and other cooked grains are the staples of many successful dieters. For variety, Fitzgerald cooks them in different liquids -- tomato juice, apple juice, beef or chicken stock. "Rice done in pineapple juice is especially good for rice puddings and Chinese dishes," she says.

Don't Go It Alone

28. Find the right support person. A nag won't do. Neither will a partner in crime. Look for someone who can empathize and support you in a positive way. When Reed finally succeeded in losing weight, her fiancé was a big help. "We didn't focus all our socializing around food. We went bike riding a lot and played tennis instead of going for pizza."

29. Join a support group. "Hearing someone say she lost 50 pounds would be real motivating," says Revitt. "I'd think, 'She's just a normal person like me. If she can lose
50 then I can do it too.'"

30. Create your own group. "I started my first women's group when I first started exercising. It was just a bunch of women that got together once a week, and we would compare notes," says Debra Mazda, 44, who's 135 pounds slimmer than she was 13 years ago.

Don't Boycott Dining Out

31. Be picky. "I'm not afraid to ask for dishes to be prepared differently," says Bennett. "My philosophy is that every restaurant has a grill and an oven. They don't have to fry everything."

32. It's not the Last Supper. This is not your last chance in life to have a particular food. "Those french fries will be there in a half hour if I really have to have them," says Mucci-Hurlburt. Or they'll be there next week.

33. Don't wait to doggy bag. "As soon as the waitress puts the food down in front of me I cut the whole portion in half, put it on my butter plate, and ask her to wrap it," says Revitt. If you wait until the end of your meal, often times you pick at it until the waitress returns.

34. Tackle buffets. "I get only one tablespoon of everything," says Rebecca. "Usually I don't even fill my plate, but I at least taste everything so I don't feel deprived."

Deliver Yourself from Temptation

35. Stay busy. Do something that's not conducive to eating. The folks we talked to aren't sitting around thinking of hot fudge sundaes. They're singing in choirs, taking classes, running marathons, leading weight loss groups, and more.

36. Keep 'em out of sight. Overwhelmingly, weight loss vets control foods like chocolate, ice cream, and potato chips by not having them around. "It's easier to fill the house with treats for my kids that I don't like such as Oreo cookies," says 30-year-old Tammy Hansen, who trimmed off 60 pounds.

37. Moderation is key. But they're not depriving themselves, either. "If I want a piece of cake, I'll have one," says Mazda. "Then I just won't have another one for a week or so. Knowing that I can eat something and no one's going to say 'you can't' works for me."

38. Indulge and enjoy! Go for the best brand of ice cream or the best cut of steak. "If I'm going to blow 500 or 600 calories, I want to make sure that I'm enjoying it to the max," says Mucci-Hurlburt. "Often desserts look much better than they taste. If it tastes like cardboard, forget it. It's not worth it."

39. Limit portions. "When I have to snack, I put my hand in the bag or box and whatever I can grab, that's what I eat -- only a handful," says Fitzgerald.

40. Buy individually Packaged snacks. Cookies, chips, even ice cream come in single serving sizes. "If I want some cookies or chips, I grab one little bag instead of a whole box," says Reed.

41. Keep reminders around. A note on the refrigerator reading "Stop" kept Reed from raiding it. Underneath she listed other things to do, like "take a drink of water" and questions such as “Are you really hungry?"

42. Find alternatives. Chocolate is still a favorite even for successful dieters. But they've found ways to enjoy it and still keep their waistlines. Bennett makes fat-free chocolate pudding with skim milk. For Sarah, who lost 40 pounds and has kept it off for two years, a cup of sugar-free hot cocoa (about 20 calories), topped with a little fat-free whipped cream does the trick.

43. Don't give in to peer pressure. If the cookies, chips, or ice cream you buy for the rest of the family is sabotaging your efforts, stop buying it. "My daughters carried on for about a month, but after that they got used to the change," says Bennett.

Escape Emotional Eating

44. Know your triggers. You have to know which moods send you to the cookie jar before you can do anything about it. Once you know your triggers, have a list of alternate things to do when the mood strikes. "When I get tired or discouraged, I get an 'I don't care attitude,'" says Rebecca. For those times, taking a walk or reading affirmations can help.

45. Quiz yourself. Determine if you're really hungry or eating for other reasons. "I'll ask myself 'Do you really want this, or is it something else, like boredom or depression?' About 80% of the time it's not hunger," says Geren.

46. Call a friend. Talking about what's eating you can keep you from eating. "I had to be willing to call my support people at 9 o'clock on a Friday night," says Barbara, 46, who's kept off 46 pounds for more than 15 years.

47. Stop worrying. Remind yourself that you only have control over you -- not your spouse, boss, parents, or friends. If you can't do anything about it, just let it go, several people suggested.

48. Take an emotional inventory. Ask yourself: "What do you feel guilty about? resent? fear? regret? What are you angry about?" Then deal with it, says Barbara. Confront the person involved, talk to others, or write a letter -- even if you don't send it.

49. Get spiritual. If religion isn't for you, try yoga, meditation, or relaxation exercises. These are especially helpful if you tend to eat when you're stressed, says Barbara.

50. Challenge the power of food. Ice cream is a poor companion if you're lonely. "If I eat the whole bag of chocolate chip cookies, am I going to be any happier? Probably not," says Wilson.

Blast Off a Plateau

51. Up the ante "I started out walking, and eventually tried running, which was the key to my success," says Revitt. "I couldn't even make it around one lap (1/26 of a mile) in the beginning, but it was just enough to make the weight loss continue."

52. Go back to basics. "I'd go back to more strict measuring because you can sneak away from reasonable portions and start fooling yourself," says Mucci-Hurlburt.

53. Stop starving yourself. "As soon as I saw the weight coming off, I thought, 'If it's working at this rate, I'll try eating less so I'll lose more,'" admits Miltenberger. "Then I'd stall or even put weight on because I was undereating and my metabolism slowed. I'd start losing again when I'd eat a little bit more."

54. Look how far you've come. "By keeping a graph of my weight, I could see that the line would go up and down and up and down, but overall it was going down, so there was no reason to throw my progress away," says Rebecca.

Stay Motivated

55. Don't give up. "There are plenty of times when I've wanted to give up, but I didn't," says Mazda. "I realized a long time ago that entrepreneurs fall and rise up every time they lose a venture, but they just keep getting up." The same is true for weight loss.

56. "You can do it." Repeat this to yourself. Many people post affirmations around their homes or offices as constant reminders. One dieter even programmed her computer screen to keep her on the right track.

57. Get inspired. "I read a lot about other people who have come back from obstacles and really made it," says Mazda. Their determination can make you feel like you can succeed too.

58. Envision your svelte self. "If you can actually visualize yourself as the person you want to be, you'll become it," says Wilson. "When I felt like I couldn't do this one more minute, I slipped in a motivational tape. Step by step, it would walk me through a visualization exercise so I could see myself as I wanted to be."

59. Find new measures of success. When she lost some weight, trying on her old, too-big clothes further motivated Miltenberger. "I also bought myself a size below what I was wearing," she says. "I'd see if I could get the pants on, then if I could zip them, and finally when I could wear them comfortably."

Feel Good About Yourself

60. Learn to like your trouble spots. Peggy Malecha, who's lost about 75 pounds, dresses in a black leotard and, standing in front of a mirror, she points out everything about herself that she doesn't like. Then she counters that. For instance, "I hate my legs, but they work," she says. "I can walk and dance. I have no control over the way they look, so it's silly to obsess over them. Don't dwell on it."

61. Pamper yourself. Take baths and get massages, facials, manicures, and pedicures. "They make me look good and feel good," says Mazda.

62. Stop negative talk. "If you make positive speech a long-term goal and stop using
'I was bad (or good) today,' you'll begin to feel better about yourself," says Mazda.

63. Don't compare yourself to others. Instead, think, "I'm better or just as good as anyone else is. Once you start thinking that about yourself, believe me, you get real cocky," says
Mazda.

64. Look in the mirror and say, "I look good." You may not believe it now, but you will. "When I first started this, I avoided mirrors," says Bennett. "I never wanted to go into a dressing room, so I'd get various sizes, take them home, and then try them on. If they didn't fit, then I took them back. But now I'll look in every mirror."

Be Realistic

65. Stay flexible. Many people who have kept the weight off never reached their initial goal weights. Instead, they've gotten to a realistic weight that they can maintain. "In 13 years, I've never gotten down to my initial goal weight, but I'm very happy and feel very good even though I didn't reach it," says Reed.

66. Quit the numbers game. Mucci-Hurlburt is 5' 5 1/2" tall and weighs 152 pounds -- by society's standards she's heavy. However, she can slip into a size 8 thanks to the fact that most of her weight is muscle. "It doesn't matter what the scale says, it matters how I look," she says.

67. Reject others standards. "Thin is whatever you think thin is. Next to Roseanne Barr, I'm thin. Next to Twiggy, I'm fat," says Mazda.

Get Back on Track

68. Stop being a perfectionist. "Look at it like walking a tightrope," suggests Revitt. "The goal is not just to stay on without falling off. The goal is to get to the other side,
and if you know that you can fall off as many times as you want as long as you get back up again, you're gonna be successful."

69. Start fresh, ASAP. If you have a slip, don't wait until Monday or even tomorrow to get back in line. Revitt uses water as a cleansing ritual to end a binge. When she realizes what's happening, she drinks a water to signal that the eating is over, and she's back on track immediately. "It's made my lapses shorter and shorter," she says.

70. Practice early detection. "I weigh myself about once a month," says Reed. "If I start inching up, I increase my exercise a little bit."

71. Enlist professional help. Many of the people we talked to used dietitians, personal trainers, and even psychologists to help them deal with problems that were hindering their efforts. If you feel like you can't do it on your own, seek help.