May 12, 2011
IN THIS ISSUE
||Cheerleader, Coach, or Master
||Why Weight Loss
|| Motivational Thought
|What's For Dinner
||Portion Size Tip
We are running a bit behind this issue, but Al has been hard at work on putting together some new tools for us to use, as you will see in his discussion below.
Al, will be discussing my Journey with you this time. I feel really good about things and I remind myself each day:
I'M WORTH IT! THIS IS MY JOURNEY!
Remember, it is YOUR Journey, no one else's. Your Journey is a unique Journey, which will bring you so many good things and lots of great new friends along the way. You are not alone, NEVER. We are all out here wrapping our arms around you and giving you lots of
Vitamin-fortified, delicious, better-for-you baked goods
Try Vitalicious® muffins today! Only 1 Point or 2-3 PointPlus on Weight Watchers and are the perfect snack.
Large Tasty Portions!
Cheerleader, Coach, or Master
By Al Coon
When things go wrong, what do you need in order to fix them? There is a show on TV these days where people who are extremely overweight are put in competition with each other to see who can lose the most weight in a given amount of time. In order to get huge numbers on the weight loss charts these people are pushed way beyond anything they would do on their own. They are effectively put into the role of slaves with the people on the show forcing them into doing things to make the weight fall off.
There are several drawbacks to this approach. You are not your own master. You are not running your Journey. You are prodded along, forced to do the "right" things each day in order to get the results the show demands.
Also, the purpose of the show, like all shows, is to entertain. It is not a situation where the producers really care what happens to you, as long as you make money for them. Once the moneymaking incentive is gone, what happens to you? You are kicked out the door and left on your own. You will almost certainly find that you start putting all that weight back on, because you were not trained to be your own master.
When you think about it, this approach is really a diet gone crazy. You are not only doing something only temporarily, in order to lose weight, which is something all diets have in common, but what you are doing is so far out of the normal for you, there is absolutely no way you could possibly sustain it for the rest of your life, and especially, since the one with "the whip" over you will be gone, the whole thing collapses into guaranteed failure.
Which Type of Loser Are You?
It doesn't matter if you are the "Biggest Loser" or not. Losing a lot of weight doesn't mean a thing, unless you keep it off. So, we need to keep this simple rule in mind:
Never do anything to lose weight, that you will not be doing for the rest of your life!
This approach is just the opposite of a diet. This is a permanent change, which you will take with you forever. Your aim is to make a permanent change in your weight, from where you started down to your target weight. Once you reach your goal weight, nothing changes! You have only just begun when you reach your goal weight. The vast majority of your Journey time will be taken up with maintaining your weight loss.
Rushing to lose weight, is like rushing through a written test. The results will be worse, the faster you rush. Stop. Take the time to make sure each day is right. You only get one at a time anyway. Make sure that today you are doing the right things for your Journey.
Don't aim for being "The Biggest Loser" but aim for being "The Best Loser," the one who keeps the weight off, after it has been shed.
Who's Your Master?
While it can be nice to release all control, and let someone else run the show, there are some problems with running your weight loss Journey in this mode.
This is what the participants face when they lose weight for a TV show. The help is expensive, even though they will not be paying out of their own pockets. Still, once the show is done with them, suddenly that help will be gone. Now what?
- → To hire someone can be very expensive.
- → Can you be sure that the one who is running things will always be there?
- → Will he lose interest?
- → Can you depend on this "master" to never fail you?
- → What is the motivation for the help? Will it be sustained for the rest of your life?
Put Me In Coach. I'm Ready To Play!
While a domineering overseer is not likely to be your key to success, having help can be quite satisfactory. If you attend Weight Watchers meetings, your leader can be a coach, giving you direction, evaluating your progress, and even checking over your journal for you to help make sure you are doing it right. You may have a weight loss buddy, with whom you share the role of "coach" and "player" for each other. You may have a loved one who cares enough about you to fill the role of coach for you.
A coach doesn't just stand on the sidelines with pompoms. It is more than that. A coach watches to see that things are progressing well. A good coach knows the basics of the game and he will spot the small errors, and the mental errors that go into "flubbing a play." A coach gives a pat on the back when it is earned, even if it is earned by effort that did not produce the desired results. But along with the pat on the back, comes direction straight from the shoulder.
When you are on track, a coach is your biggest fan, but when you are messing up, a good coach is in your face letting you know it.
Sometimes we rebel at the idea of a coach yelling at us. But it might help to remind ourselves that even the best athletes in the world, need that. They all have coaches, and those coaches get right in their faces and point out their mistakes. No matter how good you are, a coach can make you better.
Using myself as an example, I needed Dotti to get right in my face and tell me that I wasn't going to smoke. When we were trying to work with my mother and her Alzheimer's I was so emotionally distraught that I was ready to buy a pipe and start puffing to ease my pain. Dotti very strongly told me that I should not even consider that. It was just what I needed at the time. I didn't smoke.
Where Cheerleading Fails
We all need to have someone on our side. It does our hearts good to hear someone else validate our actions as being worthy of praise. It is important to hear that we did a good job.
But when we are not doing a good job, a cheerleader is helpless. Saying, "Well done," when a job was poorly done, does not make things better. In fact it makes things worse, by reinforcing bad habits and activities. In order to reward good actions, there have to be some good actions to reward.
These past six years I have tried to be a cheerleader to Dotti, and we both found that this is not enough. Today, Dotti has two bad hips, as a result of her weight. This could have been prevented if I had been more of a coach and less of a cheerleader. But all of the pain that Dotti is going through, and the way it has taken over our lives, has given us both a wake up call.
The past 3 weeks I switched roles from cheerleader to coach. Dotti and I are on the same team, and our team goal is to get Dotti down to her normal weight range and to keep her there for the rest of her life. When Dotti does not feel strong, I will be the strong coach. When Dotti is doing great, I will be the fan who gives positive validation for her efforts.
We started by looking at Dotti's BMI. Her weight was 238.6 pounds, her height is 5 feet 4.5 inches. Plugging that into our BMI Calculator we found her BMI to be: 41. The report said that put her into the Morbidly Obese Category and the top of her normal range is 147.5 pounds. (This was better than the 251 pounds where she started when we began our joint Journey back to goal, when her BMI was 43.1, but it was not as much improvement as we had hoped for, and she had been moving in the wrong direction for a few weeks, after a thoughtless comment from a leader sent her into a tailspin. (See our joint Journey graph.)
We next calculated what Dotti's caloric burn rate is, for a totally sedentary existence. With her hips, just walking across the living room can be a struggle. See Dotti's Basal Metabolic Rate and Calories Burned Calculator.) I then calculated the number of calories less than that she would need to eat in order to lose two pounds per week, and we had the number of calories per day that she had to eat in order to lose two pounds per week.
This became her upper limit for eating each day. For the past 3 weeks, she has only gone over that limit once, and it was by accident, and the day before and after she was under by more than she was over on the one day. So, on average, she has remained below the target all of the past 3 weeks. The results of all this?
On her official Weight Watchers weigh-ins, she dropped 6.8 pounds her first week. She followed that with a small 0.2-pound loss, and this week she is down another 3.6 pounds. We don't want to continue to lose 3+ pounds per week, but at the start of any program the initial weight loss includes water weight and so the numbers appear higher than they will later on. We are aiming for 2 pounds per week, and if we need to increase the calories a bit, to keep it around that number we will.
I can tell you that as a coach, I love having a player like Dotti who watches the basics closely. She has done an awesome job so far!
Each day the two of us sit down together and go over what she has eaten. I type up her notes, and menus, and print them, and she puts that in her journal book.
As with any team, the players do the hard work and the coach just helps with the motivation and keeping things on track. Dotti is doing all the real labor, and I am just helping. But I think we have found a winning combination. My only regret is that we didn't do this 6 years ago, when the problem first started to rear its head.
No Crying Over Spilled Milk
What has happened is done, and it cannot be undone. So, other than using it as a reminder to make sure it doesn't happen again, we will give it no more thought. Today, we aim for the future! Dotti is going to lose her excess weight, she will have her one hip replaced, probably very soon, and then we'll see about the other hip. The weight loss Journey will be at the front and center from this day forward, because it affects everything else.
My vision is that Dotti will be at goal by this time next year, she will have at least one new hip and if necessary, two new hips. We will be out hiking the trails again as we did in 2003 so often. Our lives will be active and Dotti will be feeling 10 years younger. Whatever it takes, we will do it. Every coach dreams of having a player as eager as Dotti is to do a good job. She is a keeper!
Wishing you the very best,
Baja Bob's Cocktail Mixes
~ Home of the Original Sugar-Free Margarita Mix
Baja Bob's incredibly good tasting mixes are great with
or without alcohol, allowing people who are watching their weight, or those who
are forced to watch their sugar intake due to health reasons the
opportunity to enjoy the great taste of a cocktail.
Enjoy a cocktail and still
stay on Program
Why Weight Loss?
This past week I read something very troubling. I found that Rand had done some studies on health risk and obesity, which I found quite surprising. You can read it for yourself at The Health Risks of Obesity—Worse Than Smoking, Drinking, or Poverty.
Their study showed that if you are a smoker, your increase in chronic conditions is around 28% from the norm. That is very bad, and quitting is a very important step towards improving your health! Heavy drinking showed an average of a 15% increase in chronic conditions. If you add those two together, you are around 45% more likely to have an increase in chronic conditions. That is terrible, and should be avoided by anyone who wants to be healthy.
I think we all know that these things are very bad for us, and we know that being overweight is also bad for us, but what was shocking was the number they came up with for the risk for obesity: a 68% increase in chronic conditions! That is more than double the risk for smoking! The only thing on their chart that was a higher risk than obesity is, was aging. Unfortunately, as bad as the risks of aging are, at this point in time, they are unavoidable. (Someday, who knows?)
Dotti's brother Bob got diabetes, and it has sent him on a Journey where he has lost well over 100 pounds. We are very proud of him! He is active, and thinning down still. Dotti's hips have given us a wake up call. Even if we haven't suffered from a weight created medical condition ourselves, we all know those who have.
Even though I knew there were risks with obesity, I found that they are even higher than I had imagined, before reading this report. It was like a bucket of water in the face for me, it really was.
"A positive attitude is like a fire: Unless you continue to add fuel, it goes out.
--- from Positive Charges by Alexander Lockhart
And for more interactive support...
If you haven't already visited our Message Board at http://www.dwlz2.com/forum/ please do. We have the nicest, supportive, positive Zonies who will be more than happy to add fuel to your positive attitude. And of course, while you're there, feel free to leave some of your own for those that need it!
"Enjoying Weight Loss"
The weight loss battle is over 90% mental. If your attitude is right, and you are completely on board in your mind with your weight loss program, you will succeed. We often find that it is our own inner self that is at work trying to trip us up. This is why hypnosis can be a tremendous help. It has helped me, both to quit smoking, and to start back on my way to goal with a strong will to succeed.
I use Dr. Roberta’s Enjoying Weight Loss Hypnosis CDs as one of my "tools" on my lifelong Journey to a healthier me. They continue to be an irreplaceable part of my Journey back to goal.
The Hypnosis Network is a reliable organization with nothing but top line hypnotists working in the program. Each of them has years of training and experience, and is an expert in his particular area. I can recommend them to you with no reservations, because you will be getting top of the line service when you work with The Hypnosis Network. Their guarantee is rock solid, and you will be free from worry about the product. Either it works, or you get your money back. They are honorable, and trustworthy, professional in every way. I absolutely would not recommend them if they didn't have my full trust!
Click Here to go directly to their site and find out more about the Hypnosis Network, and how you can order your CDs.
I have found that when I use the CDs regularly, I always do well. It is only when I don't listen to them for too long that I find myself slipping into old patterns. For me, if I use them, I succeed, every time.
If you would like to read more on how they helped me please visit our
Enjoying Weight Loss Review Page.
What's for Dinner?
How about a quick dinner?
Stouffer's Skillets, Homestyle Beef, 1/2 bag [300 cal/11 g fat/6 g fiber/32 g carbs]
Buttermilk Biscuits (Safeway brand), 2 biscuits [100 cal/1 g fat/0 g fiber/21 g carbs]
Philly Swirl Sugar-Free, Fat-Free Swirl Stix [10 cal/0 g fat/1 g fiber/4 g carbs]
DOTTI'S FOOD SCORE
Great Deal on a Great App!
As you may have noticed we have already updated over 200 of our restaurants, and we are hard at work doing the rest of them, making Dotti's Food Score better and better as time goes by.
Available for the Android, iPhone,
iPad and the
We will continue to work hard and keep Dotti's Food Score current! Remember, this is not a "throw away app," like so many of them are, where you buy it, try it, and then forget it! You will be using it over and over again.
When you go out to eat, you can know what to order, and how much you are eating by checking Dotti's Food Score, and let it help you make the right choices. With nearly 600 restaurants to choose from you will almost always find, your exact restaurant, or if not, one that is very similar to it, to give you help in making an estimate about menu items and their nutritional value.
Portion Size Tip
One ounce of cheese equals about 4 dice in volume. It sure doesn't seem like much does it?
I would also like to give a huge thank you to all of you who have helped support DWLZ. Without your contributions and our wonderful sponsors we would not be able to stay online. Again, thank you from the bottom of my heart.
"I cannot relive yesterday and tomorrow isn't here yet, so I will just deal with today." ~Dotti
Pizza Fit’n Free
“America’s Fat Free Pizza”
To celebrate 20 years of
Fat Free Pizzas,
we are offering
10% Off Your Next Order.
Visit www.pizzafree.com and enter coupon code DWLZ during checkout to receive 10% off!
Come Join the Fun!
Do you want some extra support during your Journey? Would you like to have a place you can call "home," where you can be yourself? Our Message Board is just the place. It's home to all our Zonie friends who share their Journey experiences and are always willing and ready to offer support, laughs, friendship and ~ 24/7. Our DWLZ Message Board is at: http://www.dwlz2.com/forum/. Don't forget to register if you haven't already done so.
Software You Can Use! — And Now Available Online!
Weight Commander is an awesome program for your Journey. I highly recommend it to all those who are on a Journey of their own.
It is a wonderful program to track your progress on any weight loss
program you are using. You can read My Review of
the Weight Commander or go straight to the source and check out
this great software by following this link to Weight
Commander. He has many tips and ideas throughout his program,
which will help you to be successful on your Journey.
And for those who don't feel comfortable downloading software, or who cringe when Windows gives them another unnecessary warning about running perfectly safe software, Michael has created a wonderful online version of Weight
Commander, where you can always access your information with privacy, with no worry about trying to transfer it from computer to computer when you switch. You can of course still get the software version (which continues to work very well, even on my Windows Vista computer), but the online version of Weight
Commander is a wonderful new option! You make the choice, but you win either way.
DWLZ Cookbooks One and Two
Have you ordered your DWLZ Cookbooks yet? These cookbooks are filled with recipes that are Zonies' favorites, dishes that are delicious but on program, with nutritional information listed. These are two books in one package: DWLZ Cookbooks Volumes One and Two.
The recipes are easy to make and don't use hard-to-find items. They are
together in one PDF file, viewable in your free
Acrobat Reader (Version 5 and higher). These also make wonderful gifts.
DWLZ Website Updates
Keeping Dotti's Weight Loss Zone current is a full time job and then some.
DWLZ will be updating all the restaurants and food values on the webpage, iPhone App, Android App, to the new PointsPlus values. We will continue to provide the old Point values, along with the new PP values. I want to thank you for your patience with us as this is a huge undertaking.
We are now done re-calculating, reformatting and uploading 137 restaurants and I have 94 ready to format and upload as I type this. We are moving right along with only four of us working on the restaurants. You can see the list of restaurants that have been recalculated and reformatted for the PointsPlus AND the old Points values on the left side of the restaurant list (in a box).
Anytime you would like to find my latest updates you can find them at these links:
"The quality of your fuel determines the quality of your body."
Newsletter Sign Up
Dotti's Weight Loss Zone
And please don't forget to come and visit DWLZ!
If you are not already a regular visitor, it is time for you to come and make yourself at home at my web page, where you will find lots of tips on losing weight, and help in picking out good things to eat at your favorite restaurants, while still remaining on program. We have motivation, success stories, and much more. It is a lot like Disneyland: you'll have lots of fun, and you could never see it all in just one day! However, unlike Disneyland, Dotti's [ http://www.dwlz.com ] is open 24 hours a day, every day.
Another visit is coming to a close ~ how fast the time goes when you are having a great time. Until our next visit, always keep in mind you are never alone on this Journey. We are all here with you, right beside you, rooting you on.
Take care until next time…
Copyright and Disclaimer
Copyright © DWLZ, Inc.—2011, all rights
reserved. This document may be reproduced freely as long as it is
always reproduced in its entirety, including this copyright message,
and the disclaimer below, and as long as it is always distributed
free of charge.
Disclaimer—This newsletter is not meant to be a substitute for any
professional advice, guidance, or counseling. We are not doctors. Any
information contained in this email reflects our
own opinions and experiences. It is not intended in any way to serve as
or take the place of medical advice from a physician.
possible, I calculate ALL my Points on my Offline Points Calculator in
the Half Points Mode, which rounds UP to the nearest Half Point. This
keeps my site consistent. All point values in black bold are the new PointsPlus values, while all Point values in red bold are the old Point values.
Note: Points® is a registered trademark of Weight Watchers
International, Inc. The Points® values displayed are not intended in any way to show an endorsement or sponsorship of any product or organization by Weight Watchers International, Inc.