What I learned in 2011

During 2011, I lost 27 pounds. I am ready to start anew in 2012. In 2012, I will be 50 years old. So, I have set a goal of 50 pounds in 2012 before my 50th birthday. This is a significant challenge. But, I think I can do it, especially if I follow what I learned in 2011.

1. Don't look at pictures unless you want the truth. When I look in a mirror, I kid myself into believing that I am not that different than other folks. But, when I see a picture of myself with others, I am a bit surprised how small people other people are.

2. No matter how much I attempt to rationalize, fast food is bad. I don't think this needs anymore explanation. Nothing good can be found in these places. A friend of mine calls them "purveyors of poison", and with good reason.

3. Weight loss is 80% diet, and 20% exercise. For a long time, I believed that I could exercise and burn away the calories I took in. But, when you consider it takes an hour of exercise to burn 350-500 calories (depending on intensity level), you realize it is impossible to burn enough calories to offset what you ate. It is more important to reduce calorie intake.

4. Exercise is important. When you have an exercise program, you are more apt to be careful with your food intake. Also, exercise increases muscle and consequently speeds up the metabolism. Or, so "they" say.

5. Fruits and vegetables are important. I was never a fruit and vegetable eater. I like fruit, but never cared for many vegetables. In 2011, I tried different vegetables and found that I liked them. Fruits and vegetables are filling and are full of fiber and nutrients. When filling up on fruits and vegetables, you are less likely to eat other nutrient poor foods.

6. Bread is bad. Okay, it isn't necessarily bad, but it is high in calories and low in nutrients. Bread is easy to fill up on, but not satiating.

7. Tracking food leads to success. If you write down all the food you eat you will realize what you are eating. You will be less likely to have fatty foods and you will realize that you are probably eating out of boredom and not because you are hungry.

8. One bad day will not ruin you. Once you have had a bad day eating, put it behind you and move on. Be careful not to let one bad day lead to another, and another. You do have to acknowledge the bad day of eating, but don't let it discourage you.

9. Weigh in every week for accountability. Regardless of how the week goes, you have to weigh in. You need to enjoy the successes and face the failures. Even if you know you have had a bad week, you need to get on the scale and recognize the gain. Once you have taken account of the gain, move on and learn from the set back. Start the day with a new attitude. On the other side, it is important not to be too comfortable with success. A week where a good weight loss does not mean you can take the next week easy and eat to your heart's content.

10. If you fail to plan...Planning what you are going to eat is crucial to success. There are many a day when I left the house not knowing what I would eat that day. The day always resulted in eating pretzels or other low nutrient foods. Some days led to eating very poorly.