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.

What Losing 10% Means

Today I am down 10 % of my original body weight.  This is a really big milestone.  I feel so much better.  I am losing a little weight almost every day.  My weight has dropped 27 pounds.

Flo is now down 13 pounds. Her pounds are dropping slower but her inches are coming off.  She hasn't hit the 10% mark yet but she will get there soon.

As I have lost weight I have kept little goals in mind: 5 pounds, 10, pounds, breaking 250, down 10%.  This helps me keep focused on the next few pounds and not losing the next 50 pounds I need to lose.

What can losing 10 % mean.

A Healthier Heart.  -  I have had a few episodes which have caused me concern over my heart.  I know I have taken a lot of stress off my heart. It has already said "Thank You" by lowering my blood pressure numbers to normal.

Lower risk of Diabetes - Diabetes runs in my family.  My weight loss means I am lowering my risks.  As you know diabetes is one of those diseases that compounds the problems with so many other areas.  I want to avoid it.

A Better Nights Sleep -  I don't have this issue that I know of but losing weight helps sleep apnea.  So lose weight and sleep great.

Joint Health -  I have knee problems and while they aren't giving me a lot of problems now every pounds I take off my knees helps them work better, longer, and with less pain.

Lower risk of Cancer - All the research shows that lowering our body fat decreases our cancer risk.  While losing weight won't guarantee you don't get cancer it will help your body fight disease and lower your risk of getting cancer.

More Energy - Okay so it is time to go grocery shopping. Here is your list.

10 pounds bag of potatoes
5 pound bag of flour
4 pound bag of sugar
3 pound package of hamburger meat
1 pound of cheese,
1 pound of frozen corn
1 pound of dried pinto beans
Two 8 ounce tubs of sour cream
a pound of butter.

Now go carry that from the closest grocery store to your home.  If that makes you tired recognize that is amount of weight I am NOT carrying on my body today, that I was 7 weeks ago.  Now do you think I have more energy?

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.

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

Why You Should NOT use Body by Vi - Day 9

I have to say that Body by Vi is not for everyone.  Some people don't need this program.  Maybe you are one of them.  I know that other programs work.  Some people do great just cutting back.  Others are great at exercise.

Here are some reasons you should not do Body by Vi.

1.   You don't need to lose weight.

2.  You are satisfied with your health.

3.  You don't enjoy milk shakes.

4.   You prefer to procrastinate.  Because later really will be better.

5.   You like the way you look now.

6.   What you are currently doing to lose weight is working for you.

My Progress

Today is day 9.  I lost another 3/4 pounds on the program.  

Another thing I want to share is that I keep my program flexible.  

Today's menu.

Breakfast:  Visalus Shake

Lunch:  1 Bowl of beef stew

Snack: 1/2 of a shake

Dinner:  Pan fried chicken, mixed vegetables steamed, Pan sauted squash with Olive oil

 It is probably better to cut back and eat smaller meals that is why I often have a salad with a lean protein in it or something healthy during the day.  I am definitely cutting back on my portions and on high calorie foods.

Joe Palmer

Sign Up Here.

http://Niceguy4life.myvi.net/challenge