Miss a day or just joining: TABLE OF CONTENTS
As I see it, every day you do one of two things: build health or produce disease in yourself.=====================================================
Day 3 Activities:
1) Mantra meditation (introduced yesterday)
2) Come to terms with the basic equation for losing weight - and start losing weight today
Come to terms with the ONLY way to loose weight:
I think the reason there are soooo many books, CDs, diets about loosing weight is because people (myself included) don't like the SIMPLE truth:
In order to loose weight, we need to consume fewer calories than we burn. (i.e. eat less, exercise more)I know, same old, same old...but that's the point. We don't like to hear this because it can be hard, boring, time consuming, emotional, you name the complaint.
And so rather than explore what makes it challenging for us to tip the (no pun intended) scale in our favor, we deflect by seeking a new cardio machine at the gym, a new strength-building sequence, a low fat version of our favor it food, a ratio controlled diet, a restricted diet....anything to avoid the SIMPLE idea of consuming fewer calories than we burn.
My guess is that most of us are conversant, if not experts in healthy eating - so I'm not going to spend a lot of time on detailed diet recommendations. If you are looking for a healthy way to eat, my personal recommendation is the American Heart Association's DASH Eating Plan. I find it practical, healthy, and non-restrictive. It can be adapted for vegetarians.
The other end side of the weight loss equation is burning calories. Again, most of us know what to do....life just gets in the way of the doing.
So our focus will be on the intention and the execution of our calorie burning.
Eat less, exercise more. RepeatThis is what I propose for the weight loss part of our enlightenment:
- In your notebook (day 2 assignment), write down everything, yes everything that goes into your mouth. I plan to do this after I eat dinner. This activity is part of our mindfulness practice. It is easy to eat without thinking. Being AWARE of our behaviors and the full truth (yes, that was 4 pieces of Whole Foods' new sweet chili tofu that just went in my mouth). Write one, brief summary of how you would characterize your eating for the day. Some examples: "I ate beyond my satiation point"...."I felt invigorated by what I put inside my body today"..."I tried some new healthy foods"...."my sodium intake was higher than I would like it to be tomorrow"
- MAKE THE TIME FOR EXERCISE THAT BURNS CALORIES. We're all busy and there are competing demands on our time (we'll work on that later in the month), but to loose weight and maintain a healthy heart muscle, we need to work our heart muscle. Build in a minimum of 30 minutes per day to your schedule for the next 7 days. Write it down - either in your calendar or in your notebook when you plan to exercise. I have devoted 5 am-7 am everyday for the next 30-days to this journey. This will be my time for the rituals that I write about. You may not have that much time or interest, so one hour will do too. We just have to carve out the time. Simple as that.
- Each night in your notebook, chart out your food/exercise balance for the day. Food health on one side, exercise on the other. No precise measurements, equations required...your intuition and your knowledge of nutrition and exercise will be more than adequate. This is intended to keep us aware, not to punish or create a complex math project. Below is my Balance Chart from the last 2 days. The greater the length of the columns, the healthier the day! The shorter the columns, the more likely you are staying steady or gaining weight (i.e. Day 2 was "healthier" than Day 1). Feel free to create your own interpretation of the Balance Chart. Sketch it out anyway you like, even in words....just be sure to remain aware of your calorie intake/expenditure ratio.
Thanks for sticking with me....hari om yogis and yoginis...we're on our way to enlightenment....