My New Podcast Has Dropped!

The Weighting has begun…a weekly podcast as I work to lose the final 20 of 101 pounds. 

After more work than I imagined, and the help of a wonderful producer and dear friends, my podcast, The Weighting, is live on iTunes, Google Play and SoundCloud and more. 

If you are interested in following me on my journey to see if I can lose my 101st pound by Independence Day click and subscribe. I’ll be talking to smart people about exercise, fitness, psychology and nutrition. And I’ll be talking to you about how to set goals for yourself and turn your wishes into realities. 

Here’s some links to the first two episodes; please subscribe, listen and rate us so others can hear about one man’s story of setting and meeting goals one pound at a time. 

iTunes: https://itunes.apple.com/us/podcast/the-weighting/id1386717204

Soundcloud: https://soundcloud.com/avidzell/the-weighting-episode-1

The Downside of Being a Mammal

Just like squirrels, bears and cows, we slow down when the temperatures drop. Slower achievement can make us feel like changes aren’t occurring, even if they are. Feelings are not facts. 

I diligently (some would say obsessively) weigh myself every morning at 5 AM. That data has given me a great deal of insight into what works and what does not with regard to my fitness, training and diet. It also helps me make accurate predictions about my progress. Most of the time I can predict how much loss will occur with pretty surprising accuracy, especially considering my compromised numeric skills. 

Keeping that in mind, I have noted a rather disappointing trend in that my weight loss has plateaued despite my moderately good (I hesitate to call them “best”) efforts at being disciplined. You see, I put on a good show with regard to weighing myself, recording my food and going to the gym. But I’m a tad bit of a fraud. How? Well, despite my preaching the gospel of writing EVERYTHING down that I eat and drink, there are a few indulgences that typically don’t effect my long-term goals. 

For example, I don’t record the skim milk calories in my coffee, typically I use between 6–9 ounces a day. Another allowance I give myself is pickles and watermelon. If I am hitting the wall with regard to macros and I still need a nosh to get me through, pickles and/or watermelon are my defaults. On long days with a small amount of calories I will go between one or the other based on the needs of my palate and what I think will satiate me. Up until now this has worked; but as it gets colder and I move less frequently and more slowly, my numbers are alarmingly static so every calorie is suspect. 

I’ve been told most bears don’t truly hibernate,

 they sleep for long periods called “torpor.” 

(photo courtesy of fun-with-pictures.com) 

Humans are animals, mammals by vertebrate class, and mammals slow down (and in some cases totally stop) when the temperatures drop. Humans are not immune to that process and I am feeling the effects of shorter days, longer nights and frosty mornings as I make my way to the gym. As a result my march towards losing 101 pounds is more like a saunter in December.

I feel like the weight is not coming off to my liking. But when I study the facts I am reminded of one of the central tenants of cognitive behavioral theory — feelings are not facts. Just because I feel something is true does not mean it is. Keeping that in mind, let’s examine the facts. 

During this time of year most people gain weight — on average about a thirteen pound weight gain starting in October (per a study done by Cornell University). Not only have I not gained any weight, I’ve dropped some weight over that time as you can see below. Yes it has peaks and valleys — totally normal for weight loss, but the jagged line continues along a negative slope — with the peak being 231 in mid-September and the lowest point being 218 in the first week of December (my lowest recorded weight is 217 even on December 15th — 83 pounds lost total. 

Keeping that in mind makes me feel better I did not gain since October, I have lost. And if we factor in the typical seasonal gain, the results are even more impressive. Take Thanksgiving Day; the day after I gained .02 pounds by eating whatever I wanted but eating small portions. I have changed my thoughts about food. I don’t have to gorge myself to enjoy the flavors of the season. I have a more sophisticated relationship with food and that come from examining the beliefs around it not only in everyday life, but on holidays and special occasions as well. 

Speaking of holidays and special occasions, I am going to London for Christmas. On the trip as I make my way across that sprawling metropolis I going to work hard to keep my waistline from sprawling by working out and finding healthy ways to eat like a Brit while I’m there. 

What foods do you think are truly British? Tweet them to me DavidEzell and I’ll put them on the list. And if you have a suggestion for great eating, healthy eating, or both, send those my way as well. 

Oh Those Holiday Parties…

December is a time to let go, right? WRONG!

This morning I got up, meditated, did my morning routine and then planned my nutritional day. I do that by opening up my favorite food tracking app, MyMacros Plus, and mapping out my eating for the day. I am currently feeding down and that means on Mondays I am allowed 2100 calories; the only restriction is that my protein consumption cannot be less than 200 grams. 

On normal days where I am in control of my eating I simply fill up my bag with food and slowly nibble away until the last bite is gone. Once that happens if I get a craving to nibble I “cheat” with my old standbys — sugar-free bubble gum, cough drops and occasionally a few pickles or some egg whites if I’m really famished. 

The thing is, I’m not always in control of my eating plan this time of year primarily because of holiday parties. As I continue to network and build my practice I get more and more offers for holiday happy hours and end of the year sit down dinners. And since they are at the end of the day, usually between 6 and 8 pm, my resolve is low, the goodies are plentiful and just the right price — free. So planning in advance is the key to sustained success. 

So what to do? Well I have two approaches that I freely offer to you dear readers: 1. Don’t Eat! or 2. Build the get together into your day. 

Option One is the easiest — at least from a planning perspective — and exactly what I did Thursday night when I went to an awesome get together at The Goose in downtown Darien. I grazed throughout the day as always (usually six small meals around 350 to 400 calories) finishing my last meal about 6:15 pm on the train to the event. Knowing that I had event at the day’s end, I left myself around 300 calories to play with by omitting parmesan cheese and sunflower seeds from my Thursday salads, just in case I was feeling left out. 

Once I got to Darien I told the bartender I wanted a drink that looked like alcohol but was just seltzer (imagine a nice garnish, a straw and a swizzle stick or two) because alcohol is empty calories and lowers even the stronger resolve. There were tons of goodies floating about — chips and dip, handmade sliders and hand-tossed pizza — all of which I passed on thanks to my trust seltzer with lime.

Then I spotted a “safe” food that I could nibble; broiled prawns with cocktail sauce. I had around 8 ounces of shrimp and dipped each in cocktail sauce, equaling around 200 calories and 46 grams of protein — thank goodness I had saved myself some nibble room. 

When dinner came I sat next to some really interesting people. The man to my right had lost a considerable amount of weight some years past (and had beat the odds and kept it off), so we had loads to discuss. And the woman to my right, a family therapist from Fairfield, was a delight. 

The waiter slowly made his way around and everyone placed their orders — steak, lobster rolls, seafood au gratin —all way outside of my daily dietary orbit. When the waiter came to me I told him to bring me a plain dinner salad with no dressing and no bread. My plan for the rest of the night was to move the salad around on my plate and keep the conversation going. Why not skip ordering? People don’t tend to like that. They will cajole me and tell me how I should “just have a little bit” or even encourage me to “take a break the night.” But with food in front of me few people noticed and I avoided making others uncomfortable. I went home delighted with my numbers and the next morning my weight was right on track — 219 even. I was so proud of myself for holding the course and doing what needed to be done. 

Was I temped by seafood au gratin and sliders? What do you think? Of course I was—it’s homemade sliders with cheese! But after decades of struggle I know how it works — if I eat off course I am going to put weight back on, it’s just that simple. So while I am sometimes tempted I don’t waiver. I know what not being disciplined gets me and I never want to go back to that again. 

Later this week I will discuss plan two in detail and give you a real-world example from Sunday when I met friends for lunch across from Grand Central Station. But now — off to workout! Have a great Monday! 

Where Have I Been? Sick… :(

Food poisoning has kept me out of sorts for the past week so blogging has been on hold.

I got a few really nice notes asking where I have been. And the answer is right here, flat on my back sick. I will be writing a post about what I learned from severe food poisoning, but right now I’m going to join friends for Thanksgiving in lower Manhattan.

So have a great day off, as will I, and I’ll catch up with you guys tomorrow.

81 pounds down!

I’m delighted to say yesterday’s prediction of moving into the teens happened, even better than expected. Now the next step….

This morning I woke up a bit early and laid in bed, meditated, napped a bit more and then hit the scales. I was strangely anxious and really needed to see good news. I heard the “beep!” and looked down to see this glowing up at me: 

Needless to say, I was delighted. I was hoping for 219.9, so this is damn solid. I hopped off the scale, took the above picture and celebrated with my Starbucks cheat drink, a Masala Chai (70 calories) and my favorite protein bar, Stronger with caramel pretzel (300 calories, 25 grams of protein). 

I looked at my stats and realized this weight had not only moved me into the teens but made we only 20 pounds shy of my goal, 101 pounds lost. It’s been an amazing year for me and I’m stoked about finding what the next 20 pounds off will have to offer. 

I’ve gotten so much great response from writing about my journey — a woman stopped me outside Equinox and said she and her husband were pulling for me; a man at church tapped me on the shoulder and offered his support; and several of the phone calls we have gotten at our amazing mental health practice, Darien Wellness, over the past month have been inquiries about how people can work with me as a coach. It’s always a surprise and I am so grateful for the kind words and expressions of support. 

I actually already have a waiting list for clients in Connecticut (pleasant problem) so I have been thinking about a way I can help people keep weight off for life. I’m in the process of putting a plan together, and I still have some details to iron out. But once I have it all set up I’ll announce it here and across the web. 

Okay, I’m off to start the day — aerobics, writing, meetings and more — have a wonderful Friday! 

Don't Want to Overeat? Ruin Your Appetite (and Other Ideas to Preserve Your Waistline)

(< calories in) = (< work to get it off)

It is almost time to sit down with the family and you know Aunt Mae has brought her infamous pecan pie. What to do?

Ruin your appetite. 

One hour before the family sits down, have a few glasses of water and eat a protein bar. It will fill you up and make all those goodies seem a little less good. Also, make wise choices--focus on soups (if there is soup, eat two servings) and vegetables and shy away from casseroles, fried foods and mayonaise-based items.

What to do when you are encouraged (pressured) to get seconds? Don't say, "oh no, I am watching what I eat," as alll that will do is get those who aren't to taunt you. Get up, put a few things on a plate and then put the plate in front of you. After a minute or two get up to get something to drink and don't sit back at the table, or sit in some other seat. The status quo will be satisfied and your can keep your holiday eating in check.

As for desserts? Eat them if you feel so inclined. Have a small slice and don't finish it. Or finish it. But realize the consequences of eating it, or anything. Food in = energy out. The less intake, the less work to get it off your body.

Happy holidays!

Dietary Trap: Juice

(behavior) / (observation) = change

I was spending a pleasant weekend with a friend when he asked me a question that I had no answer to:

"Do you have any juice to drink?"

Not what you expected, I imagine, but it was shocking to me. Because over the past decade or so I have analyzed every dietary habit I have. I want to know how things are prepared, what is in them and what the caloric consequences are for everything I eat and drink. And one of the many changes I went through in that process was eliminating every beverage that has anything more than a calorie or two per serving.

The reason is that those calories are easy calories to absorb and are typically undetected by the body. In other words, they don't help satiation. A person can sit down and drink a Coca-Cola or Snapple and in the process, intake a few hundred calories without even thinking about it. And one of the goals of having a healthy mody is thinking about the total number of daily calories consumed.

Which takes me back to juice. I think juice is one of the cruelest caloric jokes ever played on the American people. It is packed with calories--8 ounces of orange juice has 122 calories, 17 more than Coke--and an inordinate amount of sugar (over 29 grams). Beyond that, it has no content--you can  swallow it in less than a minute and be done with it. Your stomach, looking for solid material to digest and process, barely registers juice.

So juice is a decided no-no for those of you working on weight issues. No fiber, tons of calories and sugar and not satisfying. Want the benefits of OJ? Eat an orange. Eat two. Forget the propaganda of the past fifty years. Juice is not that good for you.

David Ezell will be giving a free talk on changing your mind and body--your mody--Thursday evening at 7 PM as part of the TRS Professional Suites free speakers series. He will be speaking at 44 E. 32nd Street, 11th floor at 7 pm sharp. Seating is limited so please come early.