Some simple ways to cut fat

Over the last two years, I have been on a quest to lose weight and maintain my weight loss. Some of the keys to weight loss are complex - setting up a calorie and nutritionally-balanced diet, setting up regular exercise. But some of the keys are finding little tricks that work for you. Mens Health has up a good collection of tips that may be useful to anyone looking to lose a few pounds or keep them off.

Slice Fat from Pizza
Always order your pizza with double tomato sauce and light cheese. Men who eat a lot of tomato products tend to have less prostate cancer—probably because tomatoes are a rich source of lycopene. Reducing the mozzarella by just one-third (you won't miss it) will save you 20 grams (g) of fat per pie. That's as much as in a McDonald's Quarter Pounder.

Order the Steak Fries
If you love french fries, always order the steak fries. Large-cut fries don't absorb as much oil as shoestring or curly fries, which lowers the fat count.

Biking Update - March 13, 2010

This was the big week when I got back out on two wheels! The first ride of 2010 was taken along the Shortline in Stratford, CT. I only managed a little over 8 miles before muscle soreness made it clear it was time to stop, but it was a beautiful ride and even the aches were like an old friend. I have also ridden a bit more on the stationary bike in the attic and am slowly starting to get back into shape. Looking forward to a good riding season for 2010. So far the weight is not responding, but I expect more soon.

But probably no biking this weekend due to heavy rains predicted. We'll have to see if I can sneak in a ride after work some day. Otherwise, I'll be seeing a lot more of the attic.

Biking Update - March 6, 2010

I finally got back on the stationary bike this week, and my weight has responded accordingly. I was reliably below 210 lbs all week, even though I did not exercise every night. And I am looking forward to getting out on the roads shortly! The weather is warming up, and it is about time to get back on 2 wheels.

Biking Update - February 27, 2010

Another work-filled week where I put in 12 hour days on most days. So... no biking still. But soon!

Biking Update - February 20, 2010

Sigh. Work, work, work, work. When is there time to get onto a bike?!

Biking Update - February 6, 2010

This was an eventful week for weight loss, even though I wound up only slightly down from last week. Why so eventful? On Sunday, I caught either food poisoning or an EXTREME stomach flu. It did a fairly effective job of emptying me out ENTIRELY, and left me unable to eat for a few days. Hence, the sudden and extreme drop on the graph. Since then, I have slowly returned to my normal diet, and my weight has jumped back up. But still to a point less than I started. I'll take that as progress. Still have not gotten back on the bike, as my body could not take the extra stress. Hopefully, this week will be the one.

Biking Update - January 30, 2010

Well, it has been a while since my last posting of the graph. I had very little time for biking before and around Christmas, then caught a bad cold in early January. I have not been on the exercise bike or the outside bike in about 2 months. And between the Christmas dinners and travelling, I was not eating as well as I should have been. And you can definitely see it in the graph. Sigh. But I am back on the wagon, and hope to resume biking shortly. Hopefully the graph will again be closer to 205 than 215 lbs.

Biking Update - December 19, 2009

Another week without bicycling. Mom is doing much better (but keep praying), but work and holiday life got in the way this week. December is never the time of year to start a diet. It is easier to maintain one (an object in motion tends to stay in motion) but not to make progress. So I am reasonably happy with the way things are. Hoping to resume in earnest in January, if not before.

Biking Update - December 12, 2009

Another week where biking was not really an option. Mom continues to fight her battle against nerve pain from arthritis in her back, and most of my discretionary time was spent taking care of her, catching up at work, preparing for Christmas, or doing the needed work for Quiz Team or handbell choir. However, diet alone continues to be effective at maintaining weight loss. However, I am hoping to get a bit ahead later on this week, so that I can survive a few bouts with Christmas goodies as the season progresses.

Made me laugh out loud

Biking Update - December 5, 2009

The Good News: After my "free weekend" of Thanksgiving, I am back under 210 lbs and quickly descending back towards "normal", although not near enough to the 205 lbs I'd like to reach and stay at. But with Mom's medical issues, there has been no time or energy for exercise. Maybe this weekend. We are approaching the 1.5 year anniversary of the start of the diet, and we have almost reached the 1 year anniversary of my reaching 210 lbs for the first time since college. These are all good things. But it is hard to believe another year is almost gone.

Biking Update - November 21, 2009

This week I was finally over the infection and flu that has been knocking me back for several weeks now. Have not yet gotten back onto the bike, but it will happen shortly. And my weight has been maintaining at a reasonable level. Looking forward next week to a few Free Days around Thanksgiving however, which will likely have a negative impact on my weight. We shall see.

Weight Log for November 7, 2009

It has been a strange couple of weeks for weight-loss. Last week, I got quite sick with a high fever, and was not able to do pretty much any cycling. Just sleeping over and over. Then, we hit my lowest points of the year, the period from Halloween to November 2 (the anniversary of my father's death). With the health issues and the emotional issues, I decided to make the weekend into "free days" where I ate what I wanted. I spiked up quite a bit, but also came back down quickly. I am feeling better now, but am still easily tired so have not gotten back on the bike.

Hopefully, I can get back on two wheels shortly. I have Veterans Day off on Wednesday, so I may try to do a ride then. Here's hoping!

Biking Update - October 24, 2009

It is nice to be back under 210 lbs every day and inching toward 205 and below. (I hit my goal weight last week, but jumped back over after 1 carb-o-licous meal.) No real biking to report on, other than about 120 miles ridden on the stationary bike in the attic. Darkness, cold, and rain made doing anything outside nearly impossible. Hopefully, this next week will be better for riding.

Posting Calorie Counts does NOT encourage better eating habits

When I was first exposed to the calorie counts in New York restaurants, it certainly changed *MY* eating habits. I simply could not bring myself to order *ANYTHING* at the local McDonald's and simply went hungry until I got home. But a recent study of fast food restaurants showed that for the average shopped, the calorie counts did not lead to better choices.

It found that about half the customers noticed the calorie counts, which were prominently posted on menu boards. About 28 percent of those who noticed them said the information had influenced their ordering, and 9 out of 10 of those said they had made healthier choices as a result.

But when the researchers checked receipts afterward, they found that people had, in fact, ordered slightly more calories than the typical customer had before the labeling law went into effect, in July 2008.

This speaks poorly for human nature, and even worse for well-meaning policies. It may go to show that you can not mandate better behavior, without doing away with liberty. And I'd rather have liberty and obesity, than have neither.

Biking Update - October 17, 2009

If you needed proof that eating fatty food means weight gain, and exercise means weight loss, just look at this week's portion of the graph. Early in the week - after weeks of no progress despite eating perfectly - I declared a "free day" and had a "lasagna pizza" from Planet PIzza. I immediately spiked up 3 lbs to a recent high of 214. The next day, I got right back on plan and got back to my regular schedule of riding an hour on the exercise bike each night. By Friday, I was down to a new low of 205.4 lbs. That is a variation of almost 9 lbs in a single week!

No real biking this week due to horrible weather (rain and snow, believe it or not). Hoping to ride in the attic every night, and hopefully actually get back out on the roads, too.

Biking Update - October 9, 2009

My back is recovering, so I should be able to get back onto the bike this weekend. Hopefully, that will allow me to restore my weight to stability. I am still in a reasonable range, but there is definitely the potential for significant gain if I don't keep my discipline up.

Biking Update - October 3, 2009

This week started out very poorly for weight loss, despite a return to the bike on Saturday. I was up and actually got above 210 lbs for a few days, something I have not done outside of holidays and vacations (i.e. free days when I eat what I want). I ate nothing out of the ordinary. I think it was the inability to get much exercise due to back pain. Sigh. But by the end of the week, I was back to normal levels.

And it surely did feel good to get back onto my bike for a change. It appears that tomorrow will be rained out, but I am hoping to ride again on Sunday once the storm is past. And if my back will return to "normal", I'll be able to get back on the stationary bike as well.

Biking Update - September 26, 2009

Back pain all week this week - not sure if it started as physical or emotional - meant no biking. Stayed strictly on plan for eating, but weight fluctuated wildly. I am still in my range, but nowhere near where I'd like to be. Hopefully, this weekend I can get back on the bike and start losing again.

Biking Update - September 19, 2009

No biking this week, due to a combination of pulling my back and having very few nights without activities. But weight stayed in a reasonable range. I am hoping that this next week will be better for my life on two wheels.