Focus

Caffeine and the hunger hormone

/ Rachel H. / Leave a comment

I recently dropped coffee after drinking it on and off for 20 or more years. At a young age my mother informed me that coffee helped with weight loss. I always thought it did and I have always drank my coffee in fear that I’d gain even more weight losing it. Well that wasn’t the only reason, it is also very addictive. But I really thought, especially while dieting that I needed that boost. That it helped to lose weight. But I am wondering if the opposite was true for me, maybe there are key elements in the coffee that make it so on paper that would be true but what if the other effects outweighed it? I am not saying that this is true for everyone, but for me I am wondering if it was true. Last June I had started with trying to lose weight and get fit. Outside stress really hit me the end of July. It was life changing and it sucked. But then I fell off the wagon. I have always consistently drank my morning coffee. And when I say morning coffee I mean 2-4 large cups with cream. I loved it. And I still do in terms of a drink but in terms of the effects I noticed issues:

  1. Everyday I was stressed, yes I have a new job but the level of stress and reactive I was was over the top. I would be ready to pop stressing out about stuff all day long.
  2. I was exhausted all day and felt like I didn’t have time to complete anything and oddly I work from home and have no commute or social life
  3. I was reactive to everything, like before understanding something I would freak out.
  4. I would drink lots of coffee and I would be starving after having a surpressed appetite; but then I’d have a crash, not necessarily tired but shake or irritable
  5. I was unable to recommit to my health and found myself in the loop of promising myself every single day I would do better and by the end of the day I would say tomorrow
  6. I felt hopeless

I don’t entirely blame coffee for all this but the anxiety and stress it helped to egg on created a lot of these issues. It amazes that I am a week without it and I notice all this. As silly as it sounds I have more free time to do things. I used to have sit and drink my coffee it was consuming, it took up at least an hour or more a day. But the time loss on the other side of that created by stress and resting was also a lot of time. I would just sit and stare at my cellphone instead. I feel like it wasted a large part of my years. I know people don’t consider it a drug; but it definitely is. My mind without it is so different. And this last time I stopped drinking it the addiction withdrawals have been worse. I am almost over it. The first 4-5 days are the worst but I am still feeling small effects from the withdrawals. I was consistently blogging for a long time and loving it and I dropped off. That was when it was really horrible and honestly I couldn’t even put together a consistent thought. It was more like freethinking than writing with one subject matter in mind.

So with all this said how does it tie into weight loss? So I always thought it improved it. In recent years when trying to lose pounds my body has stubbornly held onto every single pound and maybe it still will but at least I have my brain back to try. I have already noticed a slight drop since I started last week and I will keep at it. I am excited and happy to be back to this journey and I hope to lose 20 pounds. I would like to lose 30 but I haven’t been that weight since 2004! LOL.

Ok off I go to work.

Caffeine and your mood

/ Rachel H. / Leave a comment

I am not a doctor. I am not a scientist. I am a person who is posting my experiences. 

I stopped drinking coffee again. This is probably the fourth time in my life I have quit. To be clear, quitting coffee is not easy. Which is why this is the fourth time I have quit! It is easy to fall back into drinking coffee if you are not clear on why you are stopping, and your plan is moving forward. What do I mean? Well, aside from being socially acceptable it is on every single street corner. If you are like me, with your 3-4 cups of coffee each day it becomes a habit you think you need, and it also is used to waste time. It takes me 2 hours of “waking up” with my morning coffee. And please don’t forget how expensive this habit is too. I have a super addictive personality; so, I can’t have just one (and I don’t want to anymore either now that I realized what it was doing to me).  

You might be surprised to realize how physically addictive it is. The first withdrawal symptom I noticed was a massive headache. This headache is tied to your brain getting more blood than it used to because caffeine restricts that. This may not be the scientific speech of this, but this is basically the gist. After that dissipates you will notice body aches, in particular for me its back pain that goes through my legs and ankles. This happens to me on days 3-6.  

But here is what I am really here to tell you. The level of anxiety I was experiencing at work this past year has been intense. Stopping coffee, though it’s a challenge it has made a huge difference for me and how stressed I am. I am much calmer. It gets better too. I had been focused on weight loss last year and I have been struggling to find the will and drive to care about myself again. To want to be more healthful. I have not had it in me to consistently exercise or try to eat healthier. In the past two days my mind has woken up in a positive way. It’s bizarre to me that I feel better mentally, less stressed out and I want to take care of myself. All by stopping coffee. I am on day 6 of no coffee. I had to take a few naps a day at first, but I am actually starting to have more energy. 

And another upside. Though I didn’t put sugar in my coffee, I did like cream. That is a big reduction in my calorie intake, and it lets me actually enjoy food instead when eating at a calorie deficit. So here I am weighing in at 165 pounds with the goal being 145 pounds. I am going for it, and I feel pretty dang great. 

By the way, I have decided based on the research I have done about coffee that this isn’t a 30-day quit but a forever goodbye to my old friend. If you go to google and search about coffee being bad or good for you, you will find articles about why you should drink coffee and it improves your mood. Sure, it does, that first time you drink the drug but then there after you chase the high. It causes adrenal fatigue, which is basically making you more tired, it causes anxiety, it depletes your iron which causes premature graying, it damages your gut, and I really think it messes up the chemistry of your brain as well as your hormones. So, I am excited to jump back in to regain my body and mind.  

How to UNPROCESS your diet 

/ Rachel H. / Leave a comment

My stress eating started last November. It has been a ramping up and slow process of eating junk food progressively. It starts with a fast-food sandwich, moves to ritz crackers, pringles, and chips! The real question is, are these items even okay in moderation? We always say they are when we discuss dietary changes for weight loss, but have you seen the chemical list in the food product you are eating?  

Let us look at Pringles,  

INGREDIENTS 

DRIED POTATOES, VEGETABLE OIL (CORN, COTTONSEED, HIGH OLEIC SOYBEAN, AND/OR SUNFLOWER OIL), DEGERMINATED YELLOW CORN FLOUR, CORNSTARCH, RICE FLOUR, MALTODEXTRIN, MONO- AND DIGLYCERIDES, SALT, WHEAT STARCH. 

I get that it is a pringle, and not even a real “chip,” but really… I also find it interesting that the scent that pringles have is like the set that cheez-its have, I want to see the ingredient comparison: 

INGREDIENTS 

Enriched flour (wheat flour, niacin, reduced iron, vitamin B1 [thiamin mononitrate], vitamin B2 [riboflavin], folic acid), vegetable oil (high oleic soybean, soybean, palm, and/or canola oil with TBHQ for freshness), cheese made with skim milk (skim milk, whey protein, salt, cheese cultures, enzymes, annatto extract color).Contains 2% or less of salt, paprika, yeast, paprika extract color, soy lecithin. 

Where am I going with this? Well jeez, look at the crap I have been eating. I mean if you are a part of the diet industry wouldn’t you collaborate with the a company like this to put ingredients that intentionally are fattening, addictive, and cause or inhibit weight loss / control? We have no idea the long term / or side effects of this stuff nor do we even know if we have accurate information. Have you ever seen the information about how the “studies” come so rapidly that peer review takes a long time? It’s kind of like news that is not accurate. 

So here I am in my processed food altered state. Yesterday, I tried to make more healthful choices. Its interesting how the chemical stuff doesn’t taste great but we get into a mode of wanting it all the time. Why?  

Dissection of failure

/ Rachel H. / Leave a comment

The title of this post is harsh and not that accurate as I do not believe in failure. Failure to me is when you give up and stop trying. I have never given up on anything. I might not be successful, but I always return back to try again.

Weigh in day… So, the last time I logged in I was at 156, and after three months I am now at 158.8 lbs. This was on a different scale, but I will weigh in again tomorrow on my normal scale. So here I am to try to lose the last 15 lbs. I will do my best. I have been eating a lot of pringles and dessert. I know horrible! Today I am logging out my calories and I also ordered recipe books for low calorie recipes. The reason is that I have a list of reasons that I fell off the wagon last time and lost focus. Life just happens. Do the reasons matter?? I feel like they do not, but I also wonder if I address them, will it help me to avoid it this time around?  

  • Work stress, which a given but it seemed like I had hit a place normal when they threw the stupid mandates into the mix. 
  • Distraction of the holidays 
  • Winter gloom 
  • Stress of homeschooling 

Stress will always exist. One thing that bothers me is the distraction level I have but also the loss of motivation. It is like the wind blows and it is all a great idea and the next day I cannot get out of bed. Does anyone here relate to this? I know that the BEST way for me to get past this is to consistently push myself every single day to create the habit. If the habit exists, it will kick into gear when the loss of motivation is there. I have done 100-day challenges before and got to day 90 and just quit. You catch a cold or severe weather or lose power and that is it you are done.  

Do not let your cheat meal roll into a yearlong binge 

/ Rachel H. / Leave a comment

Our minds are so fickle, at least mine is. I can be all in and ready to go for months and one thing can change, and I am lost. I am not going to let that happen this time, because I am getting older, and my health is important to me. We had a great holiday, and I am back to work and weight loss! One of the things I struggle to implement is a more intense workout. I have been walking but I feel like I need something more that will build muscle and definition!

Has this ever happened to you where you have a cheat meal, that rolls into a day and next thing you know you forgot you were trying to lose weight? Yes, it has happened to me too. I find that my negative obsession with not being good enough is curbed if I eat healthily on a consistent basis. So today was a good weigh in day but I would hardly say its “weight loss,” since it was my first day back to properly logging calories yesterday. I weighed in today at 155.8 pounds.

Today I will continue with logging calories and trying to stay within my deficit. I will get some exercise; I hope to do step and go for a walk! And I will drink lots of water! Are you with me? Happy 2022.

Weight Loss Secrets, how to get on track

/ Rachel H. / Leave a comment

Other people find success in weight loss so HOW do you find success too? This article I will share my secrets to getting yourself back on track and into that weight loss state of mind!

Weight loss takes an exceptionally long time, so part of why you hear the words lifestyle change so much is because often you will be doing this for a long time. Find a weight loss program that works well for you. What exactly does that mean? Anytime you eat at a calorie deficit you will lose weight. If you choose to do NOOM, weight watchers, or KETO it does not matter! Because you should enjoy the process, be able to maintain it, and like what you are eating. The reason low-calorie high-volume works for me is because I feel like I am getting a good portion, yet it is low calories.

So back to it, to get on track you need to be ready.

  • Prepare meal ideas and food
  • Also prepare by doing things to keep yourself motivated. For me, those things are:
    • daily weigh-ins
    • calorie tracking
    • weekly measurements

Whenever I stop doing these things, my interests in weight loss start to fade (every single time). For some people stepping on the scale every day is a negative thing. Please do what works best for you. The reason weighing myself everyday helps me when I am actively trying to lose weight is because:

  1. I can see how foods interact with my body, it is all scientific and data analysis
  2. It keeps me focused and reminds me of what I am doing at the start of every day

In closing, give yourself a break. You got this and will find the focus. Weight loss is not a sprint but a lifelong process. Please take enjoyment in how you live, while treating your body well.

No New Year’s Resolutions Needed!

/ Rachel H. / Leave a comment

What are your thoughts on New Year’s Resolutions? You know, NEW YEAR, NEW ME? For me, it is just a change in the calendar, and making life changes do not need a special holiday. Just prepare and make that change.

Call me crazy but I am most successful with life changes if I do them on the 27th or the 28th of the month! The last two times I lost weight it started in that period, and when I quit smoking 25 years ago on the 27th of October. Everyone is different, so starting something new on January 1 may works well for you? Either way love yourself or take small steps to change. Know in your heart that this is best for you and your body.

Do you have a New Year’s Resolution? Any goals for 2022? I have two goals, to lose the remainder of the weight I started to lose and to work out regularly. Wait, I have three goals to find a new job that is a better fit as well.

Returning to reality 12 POUNDS till goal

/ Rachel H. / Leave a comment

After a week of indulgence and Christmastide celebrations I am back. Okay, I would not say celebrations but me just eating whatever including chocolate, dessert, and chips I am weighing in at 157 lbs. It amazes me that unhealthy food choice packs the weight on so quickly. This is proof that balance is needed, and these foods are items that should be only eaten on special occasions, not for a week. Go figure, in my head I was feeling totally stressed and like this was acceptable to allow myself to fall off the wagon and just eat whatever. Today I am back to refocusing my efforts. Letting go of the stressful and negative attitude I have been feeling. Time to look ahead to the future and want positivity and love for myself and my family.

For breakfast today I am making a smoothie. It is not low in calories, but it is a wonderful way to refocus my efforts and detox. I have also been contemplating fitness options which will be my next post.

During the holidays

/ Rachel H. / Leave a comment

Somehow during the holidays also equates to right now, a few days before, I am surrounded by extra good eats. My plan is just trying to maintain and backing away from weight loss until after Christmas where I plan to go back into weight loss mode. I think that said in order to stick with this I need to be really to still log on my calories! Which I have not because I have that mindset if I am not all in then why bother then I snowball into being all out! So my goal and plan is to be honest with myself and allow myself the Christmas goodies and just being in maintenance mode. I’ll let you know how it’s going! My return weight loss mode is 12/27. For some odd reason 27 and 28 are days that always seem to work well for me in terms of starting anew.

With that said this is not a get out fat free card. My goal is to still eat low calorie eats but allow for that Christmas snack IF it appears. Not to go out and find them. I don’t need extra calories as my body does not use them!

To anyone reading this please have a wonderful holiday whatever you celebrate. Happy New Year! And be kind to yourself.

Weight Loss Measures

/ Rachel H. / Leave a comment

I am the type of person who stays on track and more focused if I have an see data! Here is what I need to stay focused:

  1. Daily calorie count (no lies)
  2. Daily weigh in
  3. Weekly measurements with photos

I noticed when I started to lose focus was around when I cut back on doing the weekly measurements. Instead of wanted to do them every other week hoping to see more dramatic results. Then it turned into once a month. Then it turned into not at all. Then you have a bad food day and say no I don’t want to see the scale. At least this is me. I know that other people feel like the scale screws them over but it helps me to garner focus to achieve my goals.