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Most weight loss programs tout, as their main selling point, “Quick” or “Fast” results. The reality is that your body can only metabolize fat so fast, so barring intervention by a surgeon, weight loss is going to take a while.

Of course, that means that the more you need to lose, the longer it will take to reach your ultimate goal. I fully expect it to take a year to get to my goal weight. A year!!

Wow! Talk about delayed gratification!

So what is one to do? A year is a long time to wait for anything. (Like, for example, the next Avengers movie!) That’s where the “1 Meal – 1 Workout” philosophy comes in.

When I first started my journey to better health, wrapping my mind around the need to lose 175 lbs or so was not something I could do. I decided to approach it one day at a time. Then, I broke it down another level: one meal at a time.

My goal was (and still is) at each opportunity, to make the best decision that I can. One year to go? Nah. One meal to go. I can do one meal.

If you’re wanting to make some healthy changes, and you’d allow me to give you one piece of advice, be intentional AND pragmatic about being active.

By intentional, I mean that you should know ahead of time when you’re going to exercise. For me, just saying, “I’m going to run 3 times this week”, without knowing WHEN I’m going to run, won’t work.

Likewise, saying something like, “I’m going to start exercising. I’m going to walk 3 miles every day!” just isn’t realistic for me.

I like to use Google Calendars to schedule my workouts. If for some reason I can’t make a particular workout, I reschedule it. So if your plan is to work out twice this week, figure out when that’s going to be and write it down. Post it on Facebook. Send yourself an email.

I know that this is an oversimplification, but fundamentally, it’s worked for me!

I’m writing this post 1 year, 5 months, 3 days, and 50 pounds since my last one. I, of course, would love to be able to say that I’ve LOST an additional 50 pounds, but unfortunately that’s not the case.

I could enumerate the reasons/excuses for my weight gain, and I may do that in a future post. But for now, this is just my announcement that I have pulled myself out from underneath the wheels of the wagon and climbed back on.

I’m not sure how many people are actually still subscribed to my site. It doesn’t really matter. Just like when I first started blogging/posting/podcasting, I’m doing it for me. I have to make good choices for me and my family. I have to do the right thing for me and my family. Yes, I DO want to help others. Yes, I DO care if other people are healthy, but that can’t be my primary motivation. It’s got to be internal.

So, what’s that internal motivation for you? (See…still trying to help others, too!)

Tonight I decided that I’m just working too hard.  Well, not really…that’s an overstatement.  But I am making choices that are causing me to work harder than necessary.

Food. I still love it. I have to be vigilant with my eating or I easily slide back to a lifetime of bad eating habits. 

My son wanted some cookies tonight. When I opened the package I also grabbed myself some. Just a few…okay, five. They were very good.

Serving size? 3 cookies

Calories per serving? 140

If I do the math right, those 5 cookies were about 233 calories. It took me about 2 minutes to eat them. (I’ve always been a fast eater – another bad habit.) 

Tonight I ran 3 miles. Fancy-net-calorie-burn-calculators on the web say that at my current weight that burns around 500 calories.

In two minutes of weakness, I “wasted” half of my workout tonight. Was that a good choice? Nope.

That’s a mistake I’m going to try not to make again.

The Biggest Loser! Hit show in a couple of dozen countries, right? Tonight, the guys discuss an interesting article from Kate Deering of katedeering.com. Kate has some strong opinions about the show, and whether or not it’s actually a positive thing. Click HERE to start listening.

Oh yeah…here’s a couple of other articles we talked about.

Weather.com: Work Out to Fight Colds — but Not Too Hard

Runners Word:  Incredible Weight Loss Myths Exposed
 

Well, 2012 is one for the books. Here the final take on what’s going on at “1 Meal – 1 Workout”. Click HERE to start listening!

In this week’s discussion:

This week we discuss foods that might SEEM to be healthy, or better choices, but might just have you sabotaging yourself.  Click HERE to start listening!

In the news:
Atlanta Journal Constitution: How to talk to your kids about making healthier choices.

Recipe/Cooking Tip: How To Spice It Up! – Brought to you by Elizabeth Knecht of the CaveMomChronicles.com!

Every week Aaron gets some of the same questions about his fitness success.  Here are the questions…and the answers! And as a bonus, some great discussion about healthy eating choices. Click HERE to start listening!

In the news:
Esquire: Best Athletes of 2012 – Dean Karnazes, Ultramarathon Man, makes the list!

Recipe/Cooking Tip: Cooking Is Fun! – Brought to you by Elizabeth Knecht of the CaveMomChronicles.com!

This week the Don and Aaron are joined by Joshua Perkins to discuss alternatives to “exercise”. We’re not talking about liposuction, but instead alternatives to “traditional exercises” like running and weight training. Click HERE to start listening!

Healthy Recipe Tip: Grilled Eggs with Mexican Chorizo, courtesy of Mark’s Daily Apple

This week, pediatric dietitian Lara Field returns to discuss the topic of “picky eaters”. It’s never too early (or too late) to start your kids (and yourself) down the right path with their eating habits! Click HERE to start listening!

Lara Field 20

Lara’s organization: www.FeedKids.com

You can also hear our other discussions with Lara:
Celiac Disease and the Gluten Free Diet
Childhood Obesity

In the news:
RUNNERSWORLD.COM: Mind Games – success really is ALL in your mind!

Healthy Recipe Tip(s): (from Lara!)
Deceptively Delicious by Jessica Seinfeld

Lara’s Recipe Box! – 25 healthy snacks for kids!