We’ve all heard this:  Diets Fail!  Lifestyle changes Succeed!  — This can’t be truer.  Over the last few years, I’ve lost over 200LBS and have been slowly putting weight back on — approximately 75LBS of my total weight lost is back on.   It’s pretty easy to understand.

Here’s where “I” failed:


“Fad” and “quick-loss” diets fail over time

I am the perfect example of how NOT to approach a “FAD” or “QUICK-LOSS” diet like Ideal Protein, ONE Weight, Atkins, etc.  So let me explain.  I believe that there are three phases to these types of weight loss programs:

1) Getting initial weight off quickly – This phase where you will work closely with your support staff and follow your diet plan the closest.  Mainly, because you’re seeing noticeable changes to your weight/body within a very short amount of time… Even as much as weeks or a few months — this can be VERY motivating.  When I was on the ONE Weight diet, I was sometimes losing at much as 10-15 LBS PER WEEK.  This meant I had to buy new clothes fairly often; and, I was receiving A LOT of compliments about my weight-loss and overall appearance.

2) Education – This is the phase where you’ll be learning about proper diet, begin to form good habits, and slowly integrating a wider variety of foods back into your diet — like healthy carbs, fats, and sugars.  You’ll still be “dieting” — but working closely with your diet plan/staff to stay-on-the-right-track.  In my opinion, this is THE most important phase of the weight loss program because you’ll be learning how to manage your weight for the rest of your life.

3)  ”Living” without a net – This is the phase where you’ll be taking all of the information and habits that you’ve formed through your journey — and USE them in your day-to-day life.   In this phase, you won’t be really “dieting” anymore because healthy eating and exercise will be 2nd nature to you.   This is the phase where IF you did everything right you’d be considered “FIXED.”

So, why did “I” fail???  Well, Phase 1 went really well; and, I lost ALOT of weight quickly and felt great.  WORSE THING EVER!  Why?  - Because I considered myself “fixed” way too early!  I went from a size 60″ waist down to a 38″ waist.   “VOLIA” I thought — I’m done.  I neglected to really LEARN about proper nutrition and diet.  Basically, I skipped Phase 2 and 3.   As you’ll see from the above chart, I lost the weight —- but quickly put it right back on after I stopped the “diet.”

I FAILED to create good, long-term diet/exercise habits.  I took the “short-cut” and didn’t truly “re-program” myself.   I truly believe that a “diet” cannot be maintained for the rest of your life.  It’s a quick fix!  Adopting life-changing habits is what really wins!

Here are some other factors that contributed to my failure:

Not logging food intake
As much as I HATE tracking my food intake, I TOTALLY believe that it’s important to successful weight loss over time.  Without knowing the nutritional data from the foods you are putting into your mouth, you’re treading on dangerous ground.  In a 2008 weight-loss study published in the American Journal of Preventive Medicine found that after six months participants who logged everything they ate or drank six days per week lost twice as much weight as those who logged their food only one day per week or less!  — It can be a chore; BUT keeping a food diary will assist you in staying AWARE and ACCOUNTABLE of what you are consuming.  The good new is that these days, there are some great mobile apps that can help.  My favorites are “LoseIT” and “MyFitnessPal.”  — More on fitness tech later. 

Not making exercise a “routine”
Whether you LIKE to exercise or NOT…. Its important to get into an exercise routine that you: 1) can do regularly and 2) ENJOY…   For me, I neglected to take time for myself to regularly exercise.  I actually started to see exercise as a waste of time — where I could be spending time working, surfing the Internet at coffee shops, spending time with family and friends.  Basically, I got LAZY.   I stopped seeing exercise as something that was fun — it became a chore that wasn’t fun and rewarding. 

So what am I doing now?  Actually, slowing down my ‘rush’ to lose weight.

• STOP Dieting, instead making long-term lifestyle changes
• STOP trying to make BIG changes to my diet.  Make slow/consistent changes that you can actually succeed at maintaining.
• Using technology to help with quantifying my exercise and food intake
• “Falling back in love” with exercise:  Walking, Cycling, going to the gym

Again, this is what happened to ME… Everyone’s body and mind is different.  I’m sure that many people have done diet programs that worked for them —keeping the weight off.  However, for me, I’ll never “DIET” again.

Follow my journey here: http://WatchWillLose.com

Thanks,
Will

So everyone, over the past year, I’ve been slowly putting weight back on… GRR… The 200+ LBS that I worked really hard to shed, is slowly creeping back onto my ass!  — NO BUENO!  –  I’ve also been having many false starts on “getting back on track”; however, I’ve really been noticing the OLD-FAT-ASS look coming back.

I DEFINITELY DO NOT want to get back to where I was in 2009!  The guy on the left side is me, circa 2009.  The guy on the right side is me, circa 2011 – Since 2011, I’ve put BACK on approximately 50 LBS!

SO, for 2013, It’s time to  get this weight BACK off and continue working towards my goal weight of 200LBS.

From the beginning of my weight loss, I’ve found that using technology helps keep me focused on my goals.  Social Media keeps me honest and motivated, getting encouragement from people in my social circles and hearing about others weight loss successes.

Here are some of the fitness gadgets and applications that I’m using now:

WiThings Wireless Scale – $129
I’ve been using this scale for years — never had a problem.  I’ve found it a GREAT tool for keeping an eye on how my weight I’m losing or gaining.  It’s expensive, relatively speaking, but TOTALLY worth it.  This should be the first gadget you buy if you are serious about keeping track of your weight.  Also comes with a free iOS or Android application — so you can graphically see your progress.  Here’s a video of me on GeekBrief.TV. — Thanks to Cali Lewis for interviewing me!  A worthy alternative is the new FitBit Aria — If I was buying a new one, I’d try the Aria — just because I LOVE the Fitbit One so much! — Both devices can push your data into your social media circles.

Withings Blood Pressure Monitor – $129
So if you are overweight (or not), It’s important to keep an eye on your blood pressure.  High Blood Pressure is a tell-tail sign of possible cardiovascular disease.  The WiThings Blood Pressure Monitor accurately measures and tracks over time your BP.  As you lose weight and exercise, your blood pressure SHOULD improve.  Consult your MD if you have high BP — you may need to be on medication.   In my case, after losing weight, I was taken OFF of high blood pressure medication!  This device also can push data to your social media circles.  iPhone 5 users will need the Apple Lightening to 30-pin converter, unfortunately.

FitBit One – $99
I’ve had a love/hate relationship with these devices since I’ve started.  However, I’ll say the FitBit One is pretty cool…  Like a mogwai, JUST DON’T GET THEM WET!   A little sweat is OK — but just remember to take it off before throwing your clothes in the wash… I say buy!  The new version that syncs via Bluetooth rocks!

Here is a review I just did:          http://www.watchwilllose.com/2012/12/fitbit-one-review/
And, one of the original FitBit:  http://www.watchwilllose.com/2011/07/my-fitbit-review/

Wahoo Fitness Heart Rate Monitor – $79.99
What can I say?!?!  It’s a Bluetooth 4.0 heart rate monitor.  This device will actively monitor and record your Heart Rate as you run, walk, cycle, etc.  Works well with Apple iPhone 4S and above— not sure about Android though… GRRR…  There is a dedicated iOS app from Wahoo; however, this device also integrates with Runkeeper and many other mobile apps.

RunKeeper – FREE, $19.95 per year for an “Elite” Account.
This iOS or Android app let’s you track your workouts…biking, cycling, walking, etc… It also integrates well with other sensors and applications, such as the above Wahoo sensor, Nike+, FitBit, LoseIT, and Withings scale — just to name a few.  After using this app for a while now, it really works best when you are outdoors — and the GPS can track your location and distance.  If you are in the gym or indoors on a treadmill, you’ll have to manually enter some of the data.   I bought an “Elite” account — so that my followers can track me in real-time as I workout.  The Elite account also gives you access to more detailed reporting and fitness plans.  SEE HERE – For most people, the FREE account works just fine!

LoseIt – FREE, $39.99 per year for a “Premium” Account.
Of all of the apps I’ve been trying over the past few years — I really believe that THIS ONE will help people the most with weight loss.  Why you ask!?!?  Many studies have shown that proper diet has more to do with weight loss than exercise.  I can attest to that personally!  One weeks where I’ve NOT exercised; but ate right — I actually lost weight.  However, I think that for overall health; YOU MUST do both.  Keeping an accurate food log helps you keep track of your caloric/carb intake.  LoseIt will definitely make this task easier.  It provides an easy way to log your food intake (food bar code scanner included) AND physical activity!  What I like MOST about this app is that it integrates EXTREMELY well with other fitness devices and applications.   This app also can push data to your social media circles.

So there you go… Of all of the apps/devices I’ve researched, IMHO, these are the ones that work best.  Plus — WORK WELL TOGETHER… which is important of you are trying to keep an overall view of your fitness and weight loss.  As I find new Apps or Devices, I’ll be definitely be posting on this site.

If you would like to “friend-me-up” on these apps, here are the links to my profiles:

WiThings Wi/Fi Scale Profile
WiThings Blood Pressure Monitor
FitBit Profile
RunKeeper Profile
LoseIt Profile

Hope this post helps you get started with your 2013 weight loss (or fitness) goals.  If you have any questions, comments, etc, PLEASE feel free to leave a comment or email me.

William Sellershttp://about.me/wsellers
http://twitter.com/wsellers
http://twitter.com/WatchWillLose

Here’s the new fitness tracking device from FitBit…. The FitBit One

Here’s my quick review:

So far, I’m REALLY liking this device… If you are familiar with the older version, this is definitely an improvement.   The device basically does the same thing as the previous device; however, adds these new features:

1. Bluetooth Syncing:  NO LONGER do you need a clunky “dongle” to sync your Fitbit to.  If you have an updated smart phone, you can now sync wirelessly via bluetooth 4.0.
2. Alarm Clock:  You can now set what time you would like to wake up, and the device will buzz waking you up.  Similar to how the Jawbone UP worked.
3. New form factor!  Unlike the old FitBit, the FitBit One is just a single module.  The One just slips into the supplied silicon clipping mechanism.  I REALLY REALLY like this better because you can now just slip your One into any piece of clothing you want.   For instance, if you have a shoe or piece of clothing with a small pouch, you can just slip the device in there.

I still think you have to be pretty careful when it comes to getting the device wet.  DO NOT leave on your clothes and put through the wash!  The device just isn’t waterproof.  However, it’s been said that it’s “Sweat proof.”

Here are some photos, showing off the new form-factor:

So, I’ll make the statement that the FitBit One, in my opinion, is the BEST activity tracker on the market today.  I still haven’t testing the Nike Fuel Band — however, I’ve never really been a fan of the wrist-type tracking devices.  Most are just VERY uncomfortable.   I had the Jawbone UP — and it was uncomfortable over time.

My verdict:  BUY ONE!  Retail price is around $99 — Local retailers:  Best Buy, Brookstone, Apple Retail Stores

Here’s a link to my review of the original FitBit:  http://www.watchwilllose.com/2011/07/my-fitbit-review/

FYI:  If you are looking for a cheaper version of this, MINUS the sleep tracking, checkout the FitBit Zip:  http://www.fitbit.com/zip – It retails for around $60.  It is a different form factor — I’m not a fan of this new look —but it is cheaper.

*** UPDATE:  After about 1 month of use ***

Although, I still LOVE the ‘idea’ of the UP (and other lifestyle monitoring gadgets), I’ve found that these devices are really more trouble (and cost) than I’m willing to deal with.  So far, I’ve lost the end cap to the device — and it’s pretty much sitting up in my closet shelf.  Not using the end cap — leaves the 1.8″mm connector exposed— and ends up snagging on everything. —- Hopefully Jawbone will update the device with a better design.   The “SOCIAL”  aspects of this device/app also needs ALOT of improvement.

I like the design/usability of the Jawbone UP — over the FitBit — however, I would say your smartest option is to hold onto your $$$.   I am still a HUGE sucker for tech/fitness devices, though.   So, I’m sure I’ll be doing more product reviews soon — so be on the lookout for more posts.

Verdict:  Hold onto your $99!  Spend your money on new shoes, gym membership, — or an iPhone app like RunKeeper, LoseIt, etc.  A yearly RunkeeperPro account MIGHT just be more beneficial to you than a $99 gadget.

So far, I’m really liking the new pedometer/fitness tracker from Jawbone.   The Jawbone UP:  http://www.jawbone.com/up  Unlike the FitBit, this device is water-resistant up to 1M! — It attaches to your wrist; so, you probably will be less likely to run it through your laundry wash.

JawboneUP

Your activity data is sync’d via the iPhone — by plugging into the headphone jack.  Once sync’d with your phone, your data is stored on the Jawbone servers.

Here are the main features:

Track your Activities:  Allows you to track your steps taken per day (pedometer) — including workouts, etc.  However, I think it’s more accurate just counting steps.  If you are using this device for cycling, etc — your results may be less accurate.

Track your sleep patterns:  I think this is one of the features that I like the most!  Here, the device will track your sleep patterns — including deep sleep, light sleep, and awake time.  It also has a cool feature that allows you to be woken up when you are not in deep sleep.  This allows you to be woken up at the best possible time — making you feel less sleepy after waking.  It vibrates on your wrist and intelligently wakes you up at the ideal moment in your natural sleep cycle just before your desired wake time.

Track your meals:  This is the feature that I like the least – however it can be fun.  Unlike LoseIT, DailyBurn, and other calorie tracking apps, — this only allows you to track what you’ve eaten via photos.  NO CALORIC/NUTRITIONAL DATA.   However, this feature will allow you to track how you feel AFTER you’ve eaten:  Energized, Stuffed, etc.  – I think in time this feature will improve.

One thing that this device lacks is “social” — There is no-way to have this device update Twitter OR Facebook, currently.  You can “friend” other UP users — and keep up with their stats.  However, each person MUST mutually accept the friend request; there is no way to ‘follow’ another UP user.   Also, there is no web-based portal for you to manage — all social activities are done IN-APP.  The FitBit does allow your daily stats to be published out to Twitter/Facebook.  I’m thinking that in the future this feature will be added.

There is also no integration with other devices or applications.  I’d love to see UP integrated with the Withings Scale, Runkeeper, Lose-It, etc… I think, in time, these will be added.

So… Should you spend the $99 on this device?  YES… It does a great job at what it was built for—- and being water resistant is a HUGE plus!  If you are interested, you can purchase online — or from your local Best Buy, Radio Shack, Target, Apple Retail Store or AT&T.  I would recommend purchasing from AT&T — because of their 1-year in-store warranty!

JawboneUP

Hope this helps
Will

I have mixed thoughts on the FitBit Tracker.  This is my review of the FitBit — after having one for about a month.  Here is some background information on the FitBit:  http://www.fitbit.com

Via Wikipedia:  ”The Fitbit Tracker uses a three-dimensional accelerometer, similar to that in the Wii Remote, to sense user movement. Like many pedeometers, the Tracker measures steps taken, distance walked, calories burned, and activity duration and intensity. It uses an OLED display to display this and other information such as the battery level. It also measures sleep quality: how long it takes the wearer to fall asleep, how often they wake up over the course of the night, and for how long they are actually asleep.”

FitBit Tracker

The device retails for about $100 dollars US — which is a bit expensive for a pedometer/sleep tracker — even if it pushes your data to the company’s website.  I would spend the $100 on a personal trainer OR other applications/services like Runkeeper, DailyBurn, etc.

The main problem I’ve found with the Fitbit is it’s size—- WHICH is GOOD AND BAD…

GOOD = It is VERY small and lite… You won’t even know you are wearing it.
BAD = It is VERY small and lite… You WILL forget about it—and put it through the wash!  I DID.  $50 for a replacement unit.

Once washed— FORGET IT… If you are lucky, the device will start working again after a few days—- However, in my case, the battery’s life was significantly decreased, making it a pain in the ass to keep charged.

With that said, I DO believe that it’s a pretty cool device.  It totally works as advertised — and if you are a gadget lover; you’ll like it.  —- however, worth $100?  IMHO, I just don’t think so.

Here are some better suggestions about other Tech/Health devices to spend your $$$ on:

Withings Internet Enabled Scale:   http://www.withings.com/en/bodyscale – $159 – I have one, LOVE IT!
RunKeeper Elite:  https://runkeeper.com/elite – $20 per year
IRONMAN Road Trainer Heart Rate Monitor - http://tinyurl.com/3gqfup6 – $100 – I have one, LOVE IT.
IRONMAN GPS Global Trainer w/HRMonitor - http://www.timex.com/dp/B003P65RVI – $360 – I want one!
Membership at your local YMCA – http://www.ymca.net/ – $50-100 per month.  WELL WORTH IT!

Hope this helps,
-Will

Well Folks,

I’m gonna have to really put the peddle to the medal — and get back serious on my weight loss.  I was/am kind of in a plateau; however, I’ve actually been going in the WRONG direction.  Gained about 20LBS since April.  THIS IS NOT GOOD.  Right now, I’m weighing in around 290LBS…. I WAS AT 270LBS.  The plan was to be under 250LBS by the end of the summer. —- My goal is to be at or under 200LBS.

So, here is my plan:

1. Re-read “The Four Hour Body, by Tim Ferris”  — Follow that diet plan TO THE “T”
2. Monday, Wednesday, and Friday will be weight training days…. lifting weights and some lite cardio/swimming.  Maybe Cycling with Mid City EZ Riders on Wednesday evenings.
3. Tuesday and Thursday will be cardio days— with Tuesday afternoon at 6:00pm Happy’s 5K run.  #RunLA
4. Saturday Mornings = 40 Miles of Cycling — I’ll be posting routes on http://runkeeper.com/user/wsellers/profile
5. Sunday’s = Off day— or a free day to do any type of exercise I want.

I know 20LBS isn’t “that” big of a deal—- hell, when I was really training hard— I was losing 15LBS per week— So, I think I’ll be able to get back on track fairly fast.  BUT, I HAVE to get back into my 38″‘s jeans ASAP… I’m back in my 40″‘s….

Just remembering how life was when I was in my 58″ inch waist pants is DEFINITELY keeping me motivated… I DO NOT want to get back to that weight, EVER!   Also, I will be making a conscious effort to blog here more…. promise!

SO, Biotches, GAME ON!

-Will

Another eMail… I NEVER get tired of getting emails like these:

————————————————————————

From: Doug Murray
Date: June 10, 2011 2:23:37 PM CDT
To: wsellers
Subject: Greetings!

Hi Will:

I’ve been following you on Twitter for a while — after Tim Ferriss re-tweeted you a while back.  Today I took a look at your blog:  Bravo!

I too have struggled with girthiness.  The short story:  I went from 365 to about 200 when I was in my early 20s.  But college and beer did me in, and before I knew it, I was north of 300 pounds again.  Then I moved to Canada’s east coast and fell in with a bunch of mountain bikers.  Without dieting at all, I dropped to 180 pounds and rode across Spain and Portugal.  Who woulda thought — the fat kid could ride like that?

Over time, my lifestyle changed significantly.  I moved to Vancouver and slowed down.  I blame age.  The pounds started to creep back, but I was able to slow the process.

In 2007 I moved to Ghana, West Africa for a year (to work as a journalism trainer).  Did I ever pork up!  Blame super fattening (palm nut oil) and super carby (pasta, cassava, potatoes) food.  Worse, it was hot — so I didn’t really exercise much.  And beer was the most refreshing thing you could drink.  Not surprisingly, I packed it on.

Between 2008 and now, I’ve traveled a lot.  I moved to Guatemala for a year, then back to Canada, then back to Guatemala, and back to Canada — where I am now.

I’ve rented a house in Nova Scotia through November.  I work from home, so I can be anywhere.  Since leaving Guatemala (late April) I’ve been trying to follow the 4-Hour diet.  When I finally moved into the house, I was able to weigh myself:  272.  Crap.  So I’ve adopted a much stricter 4-Hour diet, bought a bike (although I have hip pain) and started using the treadmill here (cause it rains A LOT here).  In three weeks I’m down about 5 pounds… and at the head end of big weight loss #3.  Hopefully it’s the last time.

The best thing about all the yo-yoing I’ve done is that my personality didn’t switch back to the old me.  Before I lost the weight the first time, I was shy and I’m sure I was agoraphobic.  After I lost the weight, I was a whole new person.  Outgoing, approachable, etc.  At least that hasn’t changed — it was the best part.

Well, that and suddenly being interesting to girls!
Anyway, love the before/after pix.  Love the stories.  Keep ‘em coming.  And maybe, if I can stick to it, I’ll have some of my own to share.

Cheers,

Doug
Pugwash, NS Canada

–
Doug Murray
sounds+images+words

WEB – Borderfilms.com
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Contributor to: Toronto Star, South China Morning Post, Philadelphia Inquirer,

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Books (Photography): Weird Washington, Media Discourse and the Yugoslav Conflicts
Author: Tropical Depression – Doomsday in Paradise (due 2012)
More about.me!

I Love getting emails like this!  <See below> — Maybe I WILL get on the lecture circuit.

Will

——————————————————————————————————

From: G H
Date: May 30, 2011 11:50:19 AM CDT
To: wsellers@gmail.com
Subject: Met you today at Starbucks

I trust this is the right email address for the cyclist I met today….I enjoyed the chat this morning and am glad to see more cyclist in this area …. as you know, Baton Rouge is not as bike friendly an area as I would like it to be, but with more people gaining interest in the sport, perhaps in time the drivers will become more thoughtful.

Your weight loss story is truly amazing…..some day I expect you to be on the lecture circuit helping others….if you have an interest, read about Mike Huckaby’s story on that issue…when he was governor of Arkansas, it took a doctor friend of his actually taking him thru the diabetes ward at a hospital to convince him to change his life style…..good luck in that effort.

All the best,

GH
——————————————————————————————————

Here is my list for the first few weeks of the slow-carb diet… All of these ingredients can be found at your local Whole Foods Market…. Or any grocery store… Try to get grass-fed beef if possible.

Thanks,
Will

BREAKFAST FOODS
—————————-
Flax Seed Oil (Small amount on spinach)
No sugar/salt added salsa (over the egg whites)
Egg whites
Frozen chopped spinach
Black beans (canned is fine… I hate soaking beans)

LUNCH/DINNER FOODS
——————————–
Lentils (canned is fine… I hate soaking beans)
Black beans
Chicken breasts
Chopped mixed vegetables
Grass fed organic beef
Canned tuna

MISC
——-
Balsamic vinegar
Macadamia Oil (for using on chicken or beef)
Walden Farms Salad Dressings (0 cals/carbs)
Almond Butter (good for if you MUST snack. 1 Tablespoon no more)

Wines
——–
Pinot Noir
Cabernet Sauvignon
Merlot