Diet Vs. Exercise

VS.

I read the article linked below with a great deal of interest in regards to what help the most diet and exercise.  I encourage you to read it and apply it to your weight loss and fitness goals.  I have a few additional comments below.    

Diet Vs Exercise

I say if are able to exercise, diet and exercise are the best route.  They both help. Exercise help you burn calories and tone up your body.  Diet helps us fuel our body and giving it the right fuel matters.

This article gives great hope to people who are not physically able to exercise because of the pain their body is in.  I can personally let you talk to two people who have been on Body by Vi and lost weight and could not exercise. One is in a wheelchair and has lost over 30 pounds. One has had knee surgery and lost 20 pounds and isn't even finished with the first 90 days.

In regards to your diet.  I can tell you first hand what a pre-measured, good tasting, nutritionally balanced meal can do for your diet. 

I have lost 33 pounds

Flo has lost 17.4 

We did this with a minimal amount of exercise.  Yes we exercise, mostly walk, when we can but we are no gym rats.

So don't despair if you can't or don't like to exercise. Get on the Challenge.

http://leannapalmer.myvi.net/

Weight Loss Tips

I wanted to share a few of my tips for losing weight. This doesn't mean I am expert.  These are just things that are working for me and that I want to remind myself to keep doing.

1.  Be Accountable - Now I did that by writing this blog, but you can't do it however you like.   Failing to be accountable often leads to failure.

2.  Have a Buddy - It is great to have a weight loss buddy on the plan with you. Flo and I have been able to support each other on the journey.  We are accountable to each other be we are also  doing this together and to be encouragers.

3.  Drink lots of Water - I love a product made a Visulus called Neuro which I add to my water.  I also try to drink green tea.  Water helps you feel full.  It helps your body get rid of fat.  Often times we think we are hungry when we are really thirst.  Don't forget that coffee can actually dehydrate you.

4. Don't get Hungry - Now that doesn't mean give into every craving.  Cravings and hunger are different.  We sometimes eat because we are bored, sleepy, or depressed.  So be aware of the many things that you may associate with hunger that are not related to your body needing food.  I encourage you to start your day with a Body by Vi shake and mid morning have a handful of nuts and a big glass of water or green tea.  I usually eat a lite lunch like a salad with protein and a light dressing.  Have a shake mid afternoon and a light dinner.    Don't be afraid to eat the right foods often. Eating can actually help you lose weight.

5. Track your Food - I recommend a food diary especially if you are having trouble losing weight.  A diary will help you identify how many calories you are eating.  What food combinations are working for you. It will help you identify what is going on when you diet plateaus.  It will help you recognize that you are eating more than you think.  It will make you acknowledge those small amounts of food you put in your mouth that you may not be counting. On average people who track their food lose twice the weight of those who don't.

6.  Have an exit strategy - As I have mentioned I have been on some crazy eating plans and have always  Yo-Yoed when I got off the eating plan.  So what are you going to do, when you stop doing what you are doing?  The best exit strategy is one that phases out naturally but not completely. I don't plan to ever stop Body by Vi.  I will continue to use the shakes because they taste good, they are healthy, and they will help me maintain my weight.

Joe and Flo

So do you want to try, "Body by Vi?"

Sign up here

Join Joe and Flo on the Challenge

All you got to lose is weight.

Excuses

I just wanted to share one quick thought this morning.  I made lots of excuses before I started "Body by Vi."

1. I wasn't sure if it would work?
2. It was too expensive.
3. I had a trip... an event.... something else coming up and I'd start after that

Excuses are a dime a dozen and one is as good as another.

7 weeks ago I took the plunge and today I am 27 pounds lighter.

Joe and Flo

Good News

After a week of frustration this morning my weigh in showed me down 1.5 pounds. I have watched the biggest loser and seen those contestants doing the right thing and still not lose so it shouldn't shock me, but trying to lose weight can be an emotional roller coaster.

My friend "Lady Bug" who posted a comment on my last blog used to be a counselor for a national weight loss company that does great work.  Her advice was right on.  One of the reasons I started this blog was because it keeps me from quitting on emotional days like the previous week. It is the ultimate in accountability.  Here are some tips that can keep us going.

1.  Have a buddy.  My wife is my diet buddy she keeps telling me I can't stop.

2. Define your motivation.  I want to lose for my health.  I am sick and tired of being sick and tired.  I was starting to feel old, and I was using being out of shape as a reason to do not do things.

3. Be realistic. I have lost 4 pounds a week the first month.  I don't really expect to lose that fast the rest of the 9 weeks of this challenge.  I just want to be diligent and consistent.

JOE & FLO REPORT.

I am down 17.6 pounds

Flo is down 11 pounds.

Life on the Go - Day 31

Life on the Go

Yesterday was so busy I didn't get to blog.  I got up and left the house to take a friend to run some errands and then it was back to the church and the hospital to visit a friend who had surgery. I am glad that I can fit my shakes into my busy schedule.  It is really convenient and helps my overall eating plan stay on track.

Okay here is my dilemma this week.  I am stuck.  I have lost or gained.  I am just stuck.  I am trying to figure out what is wrong.

• Am I eating too much?
• Am I eating too little?
• Is my body just taking a break?

Yesterday I ate

Breakfast - Shake

Lunch - Pork loin, brussels sprouts, and tomato florentine soup.

Snack Neuro and some peanuts.

Dinner - Salad - Shake

Snack Cucumber roll up with laughing cow cheese and cucumbers.

I really felt good all day and feel like I am doing everything just right.  So here I am in my dilemma.

If you have any feedback I'd appreciate it.

Work is Exercise

WORK IS EXERCISE

Exercise is work some claim, but work can be exercise.  I decided the last couple of days to make my daily exercise work.  I got out in the yard and mowed and cleaned up the yard.

It feels great to me to be accomplishing two tasks at the same time. I do this a lot. I am ADD so I tell my wife I can't multi-task but I can double-task.  So I am a double-tasker.  Here are some other ways I double task.

• Listening to an audio book while cleaning the house.
• Listening to my Bible MP3 while walking.
• Going out on my pontoon boat with someone from church that needs encouragement.
• Exercising with a friend or family member so you can have quality time.
• Spending time praying while I drive or walk.

Using work as exercise is a great way to use time efficiently.  So fire that lawn guy and get out there and mow that yard with a push mower.   Get out the rake and get those arms moving.  Get out the mop and get those floor a little extra TLC.  Trim those hedges and give your biceps a work out.  Wash and wax your car. "Wax on / Wax off.  (Do you remember that line?)  Who can forget "Paint the fence" and "Sand the floor."  

Day 29

I gained a little today and I don't really know about Flo but I had a great day and getting all that work done has sure made me feel more energetic, productive, and happy.   Now I just need to go buy a pressure washer.  

See you tomorrow.

Week 4 Report

After 4 full weeks of doing Body by Vi here are our results.

Flo is down 10 pounds.  That is averaging 2.5 pounds of weight loss per week.

Joe is down 16 pounds. That is averaging 4 pounds of weight loss per week.

Yesterday I wore a pair of pants that were a full size smaller than the ones I had been wearing.  I also was able to fully button my sport coat.

So we have answered the burning question. Does this work?

I feel very confident that I can use Body by Vi to help me lose weight and keep it off.  I have big goals.   I have decided to aim for my ideal Body weight.  I know it will take me a while to get there but I can do it and if I don't I'll still be healthier than I am now.

In two day we will be 1/3 of the way through the 90 day challenge and we will measure and give you our results.   I don't have a lot of distraction the next two days so I think I can do really good.

I have two other relatives who are on the program and both are having great results.  I have another friend who has been on the program less time than I have and she has lost equal to my weight loss.

Let me continue to emphasize that this is an aid to help you lose weight. It has really helped me eat healthy.

Thanks for all your encouragement.  If you want to try the product give me a call and I'll give you a sample, or sign up here.

http://Niceguy4life.myvi.net/challenge

READY FOR THE WEEKEND? Day 26

I am ready for the weekend. Happy Fathers day to all of you.  I am in a hurry because I am going out on the pontoon boat this morning with Flow and some good friends.  Weekends can be another barrier. We let down our guard.  We are out of our week day pattern.  We want to celebrate.

Don't let the weekend sabotage your progress.  Make proper plans so you can stay healthy.

I am down 15 pounds as of Today.  This week has been a slow week so far in weight loss.  I have lost 1.5 pounds since Monday.  LOL that is by most accounts a great week.

Flo is down 9 pounds.  So she is happy.

Well I hope you have a great weekend. If I get time I'll post more later.

Don't X out on Exercise

Lots of people lose weight on diets including Body by Vi without exercise, but I recommend you exercise.  This morning I walked two miles and I even. (cue drumroll)....RAN.  Yes, I ran a whopping .2 miles. That is two tenths if you are decimal challenged.  I know that this is not far.  I should probably be ashamed instead of being proud but if you where carrying an extra 85 pounds could you do it?

I have been trying to walk regularly and have done so but not as frequent as I should.  I am feeling stronger and more energetic and want to challenge myself so I have begun running a little. This morning was the first time I used my phone ap "Runkeeper" to track my distance.

Why you should exercise.

1.  Burn Calories.

2.  Build muscle.

3.  Improve heart health.

4.  Exercise is good for diabetes too.

5.  Improve your attitude.

6.  Proven to be good for your emotional health, including helping with depression.

You can probably add to my list but these will do.

A lot of people have trouble exercising due to their current medical condition and physical condition.  If you are in that boat just do something. Get a set of dumbbells and exercise in your chair. Walk whatever distance you are allowed to by your doctor. Find a piece of equipment or type of exercise that fits your physical limitations and just do your best.  In the long term it will pay off.

JOE & FLO REPORT

Today my weight went up and Flo went down .2 of a pound.  My weight increase is likely due to being off my pattern of eating the last few days with my son.  Overall I have lost weight this week and that in itself was a challenge I am sure by the start of next week I will see some positive results for this week.  I feel so good that I was able to spend time with my son, go out to eat, cook good meals and still lose weight.  That is a big win for me.

YOU CAN DO IT TOO.

Have You Got What it Takes? DAY 17

Have you got what it takes to lose weight and get in shape?  I was thinking this morning how  sometimes people lack that missing ingredient.  I know some days I do.

Here some things I think we need to reach our goal

INSPIRATION -  Inspiration is answering the question of why am I doing this.  Sometimes we lose weight for artificial reason.  I am losing weight to find a date.  That motivation can fail us later when we are married.

My motivation is my health.  I know personally that I don't need to lose a few pounds to look good. I need to lose a 60 pounds so I don't deal with some horrific issues later.  I don't want to get to that point that I can't exercise.

PERSPIRATION -  The second thing we need is the willingness to work at it.

I have to get up and walk, or go to the gym, or just do chair exercises.  Find a way to do whatever exercise you can.

I saw a story once about a morbidly obese man who could barely walk. He started his path to weight loss by just walking to the mail box.  Then every day he walked a few more steps. As the pounds came off his endurance increased.

I have to plan my meals.

DEDICATION -  I have laughed and told people that me and Flo dieted every monday between breakfast and lunch.  Now that is an exaggeration but we have started and stopped a lot.

I have found something that I can stick with and I am going to stick with it.

Zig Ziglar said,  You didn't gain weight all at once, you gained it one bite at a time and you have to take if off the same way.

Part of dedication is overcoming obstacles.  I have lots of obstacles.  Yesterday we had another meal at church, fried rice and spring rolls. I stuck within my boundaries and had a serving of fried rice and salad, and skipped the spring rolls.  That was really hard.

I was rewarded this morning with a half pound weight loss.  I am now down 12.5 pounds.

So think about what is your missing ingredient in your weight loss plan.

If you want to join me on the Body By Vi challenge please do.  It really helps to have folks doing the plan with you. Just click the link at the top of the page that says join the challenge and sign up.  I have been getting lots of encouragement from you folks.  Feel free to add a comment at the bottom of the page and we can all discuss what our missing ingredient is.  If you enjoy these articles I would ask you to share them with other or on Facebook.

Joe

Lean, Green, and Protein - Day 16

One of the focuses of my current diet is on eating...

• LEAN

• GREEN &

• PROTEIN.

KEEP IT LEAN -  I have been focusing on chicken and fish although there is nothing wrong with lean pork loin, or steak cuts like sirloin that are lean.  I have stayed away from ground beef, and other high fat meats.  This has nothing to do with being a low carb diet. I had pasta today.  Eating lean gives me more nutrition with less calories.  So that is a big win and helps me lose weight.

GO FOR THE GREEN - Green is synonymous with vegetables.   Green vegetables are great for a diet because they are normally low in calories and loaded with nutrients, low in carbs, and contain natural fiber. Choices like spinach, kale, collards, lettuces, (especially the darker green varieties) green beans, broccoli, brussels sprouts, cabbage, and zucchini, are a few of my favorites. Actually it is not just the color that matters, but the make up of the vegetables, avoiding starchy vegetables like potatoes, especially french fries makes dieting easier.  I eat a lot of yellow squash, and enjoy California blend vegetables.

POWERFUL PROTEIN - Our body runs on protein.  Lean protein fuels our body longer than high carb foods.  Protein help keep down sugar spikes especially when combined with vegetables high in fiber.  Spreading your servings of protein through the day helps your body heat up your metabolism because it knows it is being feed. Body by Vi is packed with proteins and other essential vitamins.




Joe

JOE and FLO REPORT

JOE - I am down 12 pounds

FLO - Is down an amazing 8 Pounds

Day 16 Menu

Pineapple  Body by Vi Shake

Vegetable lasagna / California Blend Veggies / Spinach

Mocha Shake - That was really good.

Tilapia and Sautéed Squash

Just DO it - DAY 10

Yesterday I shared some reasons you should not use Body by Vi.  I thought today I would share a few comments on each point. So really I am telling you why I am doing Body By Vi.

1.   You don't need to lose weight.  I lost 1/2 pound today bringing my weight to 9 pounds in 10 days.  Flo lost 1/2 pound today and is down 6 pounds in 10 days. 


Now I am a big guy and I needed to lose  lot of weight.  But if you need to lose 20 pounds and you could do that over the next three months or six months with just replacing one meal a day with a drink that tastes like a milkshake why wouldn't you do it?

2.  You are satisfied with your health. This is my number one motivation.  I am at that point that if I don't take my health seriously it is going to be too late some day.  I have went up over the says years of my marriage and I need to really change.  I am also walking. Trying to eat healthy.  This program is not magic.  It is a good aid.  I can honestly say the products are helping me. My goal is to get off my BP meds and to avoid diabetes.

3.  You don't enjoy milk shakes. - I shared a drink with a friend last night the reaction was typical. "This is good." These shakes don't taste like a diet.  I think these are helping my wife especially because she is addicted to ice cream.  She isn't craving ice cream because she can drink her shake.

4.   You prefer to procrastinate.  Because later really will be better. I kept thinking about doing this because.

• I didn't know if it would work.
• I was going on a trip.
• Something else was coming up.
• I didn't want to spend the money without knowing for sure it would work..

So whatever reason you have today for not starting tomorrow you will find another one.  Just do it.

5.   You like the way you look now. Let's be honest we all want to fit into a smaller size. I don't like the way I look.  I don't like the way my clothes DON'T FIT ME.

6.   What you are currently doing to lose weight is working for you. -  I know some people have a better plan.  Today my wife and I brought back and old friend.  We made some cabbage soup. Have you ever done the cabbage soup diet?  I think this shake would help people on other plans like weight watchers.  But if you have a plan working for you great.  I honestly don't think this is the diet for everyone but it has helped me.

Weigh In on a Wii - Day 8

REPORT

Today is my eighth day.  I was very excited that I lost 2.6 pounds.  I can't explain it.  In fact I weighed three times because I didn't believe it.  That means I am down 8 pounds in 8 days.

FLO - Flo weighed in and as we had said yesterday was down 4 pounds. That is really awesome.  I am very proud of her.

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One of the big things I have heard debated is how often should you weigh in. I have heard people say you shouldn't weigh in more than once a week. Other say you should weigh in every day.  To me the answer is.... YES!  I don't understand how it can make any difference. It comes down to what is best for you.  Me I have to know every day.  Let's face it it is discouraging when you have been trying to lose weight and you don't lose weight.  For me weighing in keeps me on track.  It keeps me in the game mentally

I personally weigh in on a Wii console.  I love the way it show me a chart of my weight.  Plus it actually has games to play that can help you lose weight.  Hey what can be better than having fun losing weight.

On a Wii you get a Mii  (pronounced me).  You can design your Mii to look like you with special hair and everything.  It also makes him fatter and thinner based on your looks.  Allegedly they get skinnier looking as you lose weight.  I haven't lost enough weight for mine to change his appearance.

 I am not saying you need  Wii but I enjoy it.

Joe

One Week on the Challenge

Today is one week on the challenge.  I'd like to share our results.

Joe - I am down 5.4 pounds.  

Flo - My girl is down about 4 pounds. I say about because her official weigh in scale is at work and she isn't working today.  She may have done better than that.

Here is what I like about Body by Vi and the challenge.

1. The shakes taste good.  I am not going to lie and say I'd rather have a shake than a rib eye and baked potato, but I do like the shakes and I can customize them which I really haven't even started doing yet.
2. It is easy.  Drink a shake. Skip your regular meal.  It is easy to clean up my little blender, and food prep time is eliminated.
3. It is adaptable to my lifestyle.  All I have to do is use the shakes when I can and eat a sensible meal the rest of the time. I have had friends over, church events, been out to eat and I have still lost weight.
4. The Planning. - Flo said she likes the fact she doesn't have to plan.  She knows she is going to drink her shakes and otherwise eat a sensible meal.
5. IT HAS WORKED.  I have lost 5.4 pounds that is awesome.
6. The Support. Our whole family is now on the plan.  I am thinking about doing a challenge party and meeting once a week to give each other support.
7. Free product - I will get my products free next month because my family and friends are signing up.
8. The challenge itself.  I like challenges.  I have a goal and a deadline.

Joe Palmer

How to Keep on your Weight Loss Track during the Holidays. Day Five

How to Keep on your Weight Loss track during the Holidays.  Day five

Today is the start of the holiday weekend, Memorial Day.   Let us begin by saying thanks to the men and women who gave their life to establish, defend, and protect our freedom.  May we never forget their memory.  This year we lost a special young man in our town Joshua Born.  He was killed in Afghanistan by someone who was supposed to be his ally.

Holidays are special times.  Here are some of the pitfalls that come in holidays.  Flo and I have each lost weight.  I am down 4.5 pounds now and she about 3.5 or so. (We aren't sure because she weighs at work.)  Flo said today we are good at losing five pounds. The sad fact is we are also good at gaining it back.

1. Celebrations normally mean food: fattening food, food high in sugar, food with lots of extra calories and fat.  So this mean lots of temptation.
2. Holidays mean traditions and  one of those traditions may be eating to excess.  Often around memorial day we like to grill ribs, burgers, etc.  Maybe your family cooked some special treats on holidays and you think about eating those during this time of year.  
3. Holidays mean we give ourselves permission to indulge.  People can't say no to the fattening drinks and desserts because it is a holiday and one day of indulgence won't hurt.

So what do we do?  

1. In the Bible there are a couple of words of wisdom.  "As a man thinketh in his heart so is he." I have to recognize that I have been thinking like an overweight person for years.  I go to buffets because they are a good value, not because they are good food, or high quality, or healthy.  I celebrate on holidays,  I give myself permission to overeat.  So I have to understand the problem may end up on my plate, but it begins in my mind.  I have to stop feeling cheated if I don't eat to excess, or if I don't have those high calorie treats I am used to
2. "Don't be conformed to the world but be transformed by renewing your mind."   I have to change the way I think.  Just because the world celebrates with food, do I have to celebrate with food.  Today I celebrated by going out on a boat.  I drank a VITALUS shake instead of some other food.  I celebrated by being active rather than by stuffing my face.
3. Monday we are going on a picnic and we are going to take our own healthy food choices. We may eat some of the items other guests bring but we are going to enjoy the fellowship and friendship and avoid the calories.  Yes, we will drink our shakes too.  We will likely do one for breakfast, and one for dinner having our meal at noon.  By planning ahead we can stay on the challenge.

Joe Palmer

P.S. Don't let anyone sabotage your plan. Sometimes friends and family beg us to join in their celebrations.  Those who should be helping us can often become the enemy of our goal.

Sign up for the challenge here and join under me.

http://Niceguy4life.myvi.net/challenge