Weight Loss Journal

Dieting can be very stressful in many ways. It's never easy to start depriving yourself of food, and you'll undoubtedly experience not only physical stress but some emotional stress too. While it's hard to completely avoid all stress in your life, there are ways that you can make your diet less stressful. By using these techniques, you can be assured that you're not setting yourself up for failure. By removing the stressors from your diet, you'll be able to stay on track and get healthy.

Tip 1 -

Don't pick a diet that is going to deprive you. While the word diet is synonymous with deprivation, it doesn't have to be. So many people set themselves up for failure by picking a diet that is simply to hard to maintain. The main key is reducing the overall amount of calories that you're putting in to your body and increasing the amount of exercise. If you're not getting the right kind of fuel, you won't be able to exercise. Instead of picking a severe diet at first, go with one that is going to be easier. You'll be able to ramp up your efforts once you start to see results.

Tip 2 -

Understand that sometimes snacking is necessary. If you work long hours, chances are you're going to get hungry between lunch and dinner. Too many people beat themselves up about snacking and get all stressed out. The key is not avoiding snacking, the key is finding the right kind of foods to snack on. Instead of that high calorie candy bar, pick a treat that has a lot of protein in it, such as low fat cottage cheese. Your body may be telling you it needs sugar to keep going, but what it really needs is some protein to create real fuel. There are times when you simply run out of fuel, but don't put just any kind of fuel in your tank. By filling up with the right fuels you'll be able to de-stress and keep going longer.

Tip 3 -

Pick an exercise program you can maintain. Beating yourself up because you can't keep to an hour a day of heavy aerobics is not only stressful, it's unhealthy. You're not going to be able to run a marathon overnight. Stick with a small amount of exercise at first, until you start to build up your energy. Instead of a full hour, try a half hour for the first few weeks. It may take a bit longer to see results, but you're building a firm foundation for success.

The key is finding ways to avoid beating yourself up on your diet. We are usually our harshest critics and it becomes all too easy to succumb to that little voice that tells us we can't do it. By circumventing that voice and starting small, you'll be able to get over your diet stress and start seeing real results. A healthy diet takes work, and changes won't happen overnight.

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If you’re just getting started on an exercise program, or even if you are an old pro, your back is at risk for injury every time you go out there. We can’t really do much without our backs and it is very important to protect it while you are exercising. If you have ever suffered from a herniated disc, pulled muscle or slipped disc, you know the pain of a back injury. Luckily, there are many techniques that you can implement to make sure that even if you’re feeling the burn, your back won’t.

1. Remember the old adage, “Lift with your legs, not your back.”

It really is true and it does make a difference. If you’re lifting weights, this is absolutely vital. Take the time to ask a personal trainer for lifting tips if you’re a bit rusty or completely new. Find the right position for lifting and practice it at home. Your body will get used to the proper way to lift weights and you’ll reduce your risk for injury.

2. Never overdo.

It’s tempting to really take it to the next level, especially when you are motivated to lose weight and you’re seeing results. However, it is best to stop before you reach that wall. Try gradually increasing your workout times and never add a new exercise suddenly. Work into it, and your back will thank you.

3. Stretch and keep stretching.

We all know how important it is to stretch before a workout, but how many of us actually do it? In addition, how many of us actually do it correctly? Again, take the time to work with a trainer or instructor to find out which stretches you should be doing. Let them know which exercises you will be doing so that they can help you stretch the right muscles before hand. A few toe touches and leg pulls are not enough to warm up your back. You’ve got to focus on each part of your body and really take the time to get a good stretch in.

If you take a break or cool down during your workout, you are running the risk of injury. Even if you have already stretched once, you’re going to need to get back out there and do it again. It’s annoying, it’s time consuming, but it’s better than being flat on your back for a few weeks. Anytime you stop for more than five minutes, or if you aren’t really working up to capacity, take the time to re-stretch before moving on to a different exercise.

4. Know your limits.

We would all like to think we’re high level athletes that can bench 350, or do 100 pull-ups. But the fact is, most of us simply can’t. You’ve got to know your limits and you’ve got to listen to your body. There is no shame in doing less of an exercise or lifting a little less weight. It is much better than the alternative.

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As I previously mentioned I am back to paying attention to my diet and exercise program... But as I also mentioned I am still on vacation.

For Easter my family went to La Quinta Spa and Resort Easter brunch... All you can eat deliciousness. I had BBQ short ribs, bacon, an omelet, sushi, shrimp, crab, and flourless chocolate tort. Wow was it good. Yikes was I full.

If you are ever in Palm Springs at Easter I highly recommend it. If you are on a diet I highly recommend you avoid it.

Fat man unleashed tells us that Chinese Buffets and Fat Men Don’t Mix... WeightLadder tells you that ANY all-you-can-eat buffet is dangerous for a diet. Delicious as it might be.

After 2-3 hours of couch riding basketball watching digesting I decided I needed to exercise off some of the food I had eaten... Luckily my vacation house has a 54 foot lap pool. 50 laps later I was feeling a little better about myself.

Another 50 laps tomorrow morning and tomorrow afternoon combined with not eating the entire kitchen and I should be at least no worse for wear.

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