jerrymiller's Journal, 25 January 2019

swear, not sweat.... 

Usually when we get to a point when we are not happy, we do something, and get happier. 

Oh Buddy - you know what you could do to help yourself 

Jerry, I know you're "up against it." It's a tough time. Your profile said you were working with a weight-loss clinic. Those never worked for me. What's working for me now is planning my food in the food log to fit my WOE, and sticking to it. No indecision, no staring at the open fridge. Just do it! I know you can: I just saw that great picture from October '18! 

keep healthy snacks at work!! 

I'd love to review your approach and see if I can help. I am a coach personal trainer and nutritionist. Feel free to reach out if this is something you've been considering 

Don’t let the numbers bum you. Follow your plan and keep moving forward! 

So, there is a lot going on here, that I don’t know, like 3.5lbs over what time? what’s your activity level? what’s kind of food are you eating? What’s your stress level? How mobile are you? Etc. but you did say you are sitting and bored at work. I don’t know your mobility level, but if you can get a sit/stand desk and stand while you work, it could make a big difference. If did for me. When you sit for longer than 20 minutes your metabolism slows down and starts storing fat. If you can stand up, you will stop that process. It’s been a big help for me. The human body is designed to stand or walk, we don’t do well sitting in chairs. 

How to kill the cravings....I do it with low calorie alternative or less of the real thing. I don't like to deny myself, because it will just lead to a binge later. Ideas...... green olives or pickles help with salt cravings ......... Sometimes I'll get baked Lays products, count them out and put the bag away so I don't eat more than 1 serving and sometimes I'll just eat 2 or 3 pieces and put the bag away...... plain rice cakes are great with stuff on them. I limit myself to 2 since I put stuff on them.... Yes, I'm guilty of putting Nutella or Hershey's chocolate spread on them, which is a lot less calories than a candy bar......1 container of snack pack pudding.....There's always yogurt, but I always wind up gaining weight on that so I don't do that anymore.....Carrot sticks with homemade sour cream dip. I use Breakstone's fat free sour cream and soup mix. 

When sitting around and craving munchies, I munch on baby green, spinach is my favorite. Not as bad or hard to do as you might think, you can even lightly salt them with sea salt. Super healthy, good for gut microbes and helps your body detox, if you eat organic. Made a huge difference in the way I feel.