#i think the most amazing thing my body has done is consume three burritos at one time and survive
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9 WEIGHT LOSS HACKS That Will Help You Lose Weight
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9 WEIGHT LOSS HACKS That Will Help You Lose Weight
Hey guys so for today's video we are going to be doing a weight loss hacks video so I'm really excited for this because I actually have some really good weight loss hacks and tips to share with you guys that will actually work so these aren't just weight loss hacks that are like fun and cue these will actually work these will really help you get started on your weight loss journey especially because I know it's really hard to start off and you don't know kind of where to start I find that doing these little things first it's just like dipping your toe in the water so I'm here to share with you a bunch of weight loss hacks that have worked for me and that helped me still every single day today today's video is in partnership with audible I'm so excited to bring another video with them for you guys because I absolutely love audible they're actually one of my weight loss hacks and tips too so I'm very big on always telling you guys to educate yourself when it comes to weight loss there's so many myths out there I can't even begin to explain so many like myths and lies about weight loss so I think it's really important if you're gonna start on a weight loss journey don't starve yourself don't do all these little fad diets just sit down learn about the body learn about weight loss and then you can execute it's just knowledge is power and that's the best way so what I love about audible is you're able to gain knowledge especially about weight loss that's what I mainly have been using it for lately but now I'm currently reading a cardio sucks by Michael Matthews I absolutely love it so far just really by the way I mean I know the title is kind of like man it doesn't actually mean that cardio sucks it's good for certain things but it's just another great book that really helps you learn about the body the metabolism and working out whether you're into you know fiction or just reading about weight loss like I'm recommending there's so many different books I guarantee you're gonna find something that you love and you're just gonna be able to have fun with it so I love that about audible you get to just listen to the book instead of actually reading it I'm pretty busy and I'm sure a lot of you guys are so having the convenience of being able to listen to the book as opposed to reading it is really awesome so now that it's summer time I actually love listening to my audible books on my walks I love taking daily walks especially with sugar boy and I'm always listening to my audiobooks on them or if you guys go for runs or any outdoor summer activities audible is a great way to kind of add on and enhance your summer activities so if any of you guys are interested in getting your first audiobook free which is amazing and a free 30-day trial then make sure you head to audiblecom slash ami meseta my MHC II do or if you're a u
s listener you can just text a my ma see II do – 500 – 500 I will also leave my other book recommendation in the description box down below so don't forget if you guys are interested you can get your free audiobook and your free 30-day trial if you just head to audiblecom slash Amy Macedo or for us listeners you guys can just text my MA CED Oh – 500 – 500 so other than that being one of my definite first kind of hacks and tips let's go ahead and get into some other weight loss hacks and tips that will definitely help you guys so let's get started with the first hack so this one is so important you guys portion control is really important when it comes to weight loss and I love using measuring cups any single time I'm going to be putting something on my plate like rice or cheese you'll see in the next clip so I keep half a cups quarter cups and a full cup I just like this because you don't have to bring out this scale I mean it can be kind of annoying sometimes to take out kitchen scales and weigh everything so at least like this you already know you're having half a cup of rice and that's it you know how much calories it is you don't got to think about it much it's just super easy but you can still keep your portions in control and I love it for cheese as well because it's very easy to pile on the cheese and pile on the calories so a quarter cup of cheese hundred calories and you can just use the scoops so when it comes to peanut butter or any sort of spreads it can be really hard to keep your portion control in control what I like to do is use a teaspoon instead of a tablespoon so if you look at this peanut butter if you look at the serving size it's a hundred calories for one tablespoon so if you go ahead and you just take a tablespoon and you look at how much you pile it on it's a lot then if you use a teaspoon instead and you take a good amount and then if you go ahead and weigh it you'll see that you actually have more than a serving size so more than 100 calories in the actual tablespoon so instead of using a big spoon just take a teaspoon you guys will see that I'm weighing it here so I'm weighing how much we put on the tablespoon to see if it equals the 100 calories serving size and bam what do you know it almost doubled the serving size so instead of a hundred calories like you thought you were getting you're actually cut having 200 calories but if you use the TSP like I said and you weigh it here you'll see it ends up being a serving size which is 100 calories so don't use a tablespoon like most spreads suggest use a teaspoon it helps with kind of controlling your portions so my next tip is every time you go to the grocery store check the back check the new trip Nutrition Facts of everything you buy to search for the least calorie item you know the best macros this is you know just regular mayonnaise and then you can see the Hellmann's half the fat mayonnaise is 40 calories instead of a hundred calories so even just little things like this you guys I'm telling you it will really affect you know your body weight and how much you lose or gain and as you can see this bread is 50 calories per slice if you go look at other breads in the grocery store there's breads that are 150 calories per slice so if you eat two pieces that can easily equal 300 whereas this equals 100 for two so just checking some something as simple as that really does help so my next tip you guys actually saw this stir-fry in my what I eat in a day so if you want to see this meal click the right hand corner you'll be able to see it but my next tip is to incorporate veggies and meals that you can sneak it in so what I mean by that is sneak it into stir Fry's burritos your eggs in the morning smoothies make it into pasta sauces you can easily sneak in the veggies and they taste delicious so I know I'm talking about calories a lot in this video you guys but the truth is calories matter and if you consume too much you do gain weight so it's important to kind of watch your portions so the next hack is to swap out the avocado oil or just really any oil that's like drizzling from a bottle and swap it out for spray oil so you know normally what would you do just drizzle the oil and you don't realize you're actually consuming 300 calories BAM right there it's just such a waste of calories whereas if you just went ahead and took some spray oil sprayed it for maybe two three seconds BAM 20 calories done you already saved 300 so here is some sour cream and what I love to do is mix water into things so I've added a little bit of water into the sour cream you guys and you end up making more without having more calories if that makes sense you're making more out of it and if you leave it overnight it does thicken up again and you really don't taste that you added water to it I also add water to like sauces sometimes just to like lessen the calories but make the sauce more so I love cheese and I love cheese slices I'll have like breakfast sandwiches or burgers my favorite thing to do is to cut the slice in half an entire slice of cheese of 90 calories or 80 and then half of it is 40 so just doing something as simple as this BAM you're cutting it in half so this is my little trick you guys know me I love junk food I gotta admit it and I love chocolate I'm a huge chocolate bar fan before I would just eat multiple multiple full sized chocolate bars and there's just too much calories obviously so what I love is to buy mini sized chocolate bars because I get to just have one at the end of the night and it satisfies the my little sweet tooth my craving but what I love about it too is it's individually packaged so I feel like I'm opening up a full chocolate bar you know Namine and I just get that experience for you know 60 calories as opposed to a full-size one that's 220 calories pretty much this hack is all about buying your favorite snacks but mini sized so that you can actually have way less calories so this Smarties cone is definitely mini it fits into the palm of your hand so my next hack is to pick up some ice cream that is way lower in calories this entire pinch of ice cream is 360 calories compared to Ben and Jerry's which is almost 1100 so that is amazing Plus this one has extra protein in it so bombcom if you ask me and Breyers also does offer a lower calorie ice cream so hopefully you guys enjoy these little weight-loss hacks thank you guys so much for watching and I will see you in the next video
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How Jaime used 20 second of courage to lose 135 pounds.
Meet Jaime.
Apologies in advance if her story makes you cry.
But don’t worry, it’s not the ugly crying from watching Inside Out or Toy Story 3. The inspiring kind of crying that makes you go “there’s hope for humanity yet!”
I met Jaime in person at one of our big events we’ve done in the past, Camp Nerd Fitness, and I remember two things specifically: she was very nice, and very shy 🙂
Little did I know that event would be the “radioactive spider” that bit Jaime and gave her permission to transform herself into a real life superhero.
I’m proud to say that Jaime is a member of our Nerd Fitness Academy (on sale 50% this week only here), but I guarantee this story is full of information you can start to implement TODAY.
HOW JAIME LOST 135 POUNDS AND CHANGED HER LIFE
STEVE: Jaime! Holy crap you have changed since we met in 2016! We’ll get to all the good stuff shortly, but I want to start by painting the picture of who you were before. Tell me your origin story!
JAIME: I have struggled with my weight my entire life.
I was an overweight kid, enough so I went with my mom to Weight Watchers when I was 10.
If I wasn’t trying to lose weight then I was gaining weight: I’d lose 50 – 80 lbs and then gain it all back.
My highest recorded weight was 330lbs.
I was pre-diabetic, on medication for high blood pressure, had pain in my hips, back and knees and was generally miserably unhappy.
STEVE: Thanks for sharing that with us: it’s amazing how childhood experiences can impact our lives for decades after. For you, it sounded like 3+ decades of struggle – what was a typical day like for you before you changed?
JAIME: I would hit snooze about a million times before getting up at 4:15am so that I could catch the bus into the city.
Usually my only exercise would be walking to and from the train station. I would visit the cafe across the street from my office and get a pretty large breakfast.
At work, anytime I would get up from my desk I would have pain in my hips. If I took the stairs to deliver anything to a coworker my knees would protest.
I was also living off Diet Mountain Dew.
For lunch I would go out to Moe’s Southwest Grill at least three days a week: a burrito bowl with extra meat and a bag of tortilla chips.
I would also snack at work, because they were everywhere: candy, chips or granola bars.
When I got home, I would eat dinner and then just sit on the sofa, playing on my iPad, or scrolling Facebook over and over. Then I’d sneak off to my room with some candy or ice cream.
I’d stay up way too late and then do the same thing the next day.
STEVE: We’re creatures of habit, and it sounds like you managed to find yourself stuck in an unhealthy, but comfortable rut. So what changed?
JAIME: I actually found Nerd Fitness back in 2012; I would read the emails, and I think I tried doing Paleo a few times, and it just didn’t stick for me.
(Steve’s note: it doesn’t stick for most people! Here’s why…)
I remember giving the free workouts a try but honestly at my size (330 lbs), just the warm-up was a workout. I’d be so sore that I would end up skipping the next workout and then give up.
I was still collecting underpants: gathering more and more information without taking action yet.
I eventually joined the NF Academy in January 2014, but didn’t do much with it for close to two years.
But I kept reading. And waiting.
And then I saw the announcement for Camp Nerd Fitness, an in-person long-weekend event taking place just up the road from where I lived! I wanted to go so badly but consistently talked myself out of it. I thought I was probably too big to go, and definitely not fit enough.
So I skipped the first two years, and finally, when it came to the 3rd Camp NF in 2016, I used 20 seconds of courage and signed up.
I knew that motivation was going to be high when I got back from Camp so I went and signed up for a gym membership, trainer and everything.
STEVE: So what happened at Camp NF, and what happened after?
JAIME: I really loved Camp NF.
I consider it the beginning of my transformation.
I spent the majority of my time in the mindset classes, which I knew I needed help with before I could fix my body. I tried yoga and BJJ, but was so sore and tired that I was passed out in my bunk before anyone else.
After returning from Camp, I set out to implement as many of the lessons I had learned.
To start, I got more involved in the private Academy Facebook group and the Camp Nerd Fitness group. I even started checking off some quests in the Academy!
As for my nutrition, I began by trying to eat the same healthy foods I enjoyed eating at camp: veggies, meat, fruit, and healthy carbs. I wasn’t tracking or logging anything to start, because I knew that would overwhelm me.
Next, I addressed my breakfast: I used to go to a little cafe across the street from my office and get breakfast, so I started swapping my old breakfast (eggs, bacon, a big pile of potatoes and a biscuit) for a lower calorie Veggie omelette. I eventually quit going all together and started packing my own breakfast and lunch and healthy snacks!
After I conquered and solidified those changes, I started logging my food so that I had a better grasp on how many calories I was consuming every day. I had logged in the past and always had success with it, and this time, it actually stuck.
As far as training after Camp, I used the Camp motivation to start working with a coach, twice a week. I ran into some issues when pushing myself TOO hard with weight training, so we backed things way off and switched to more of a bodyweight training approach. After that, I incorporated about 30 minutes of cardio on my off days.
STEVE: You told us about what life used to be like…What’s a typical day like for you NOW?
JAIME: I now get up at 3:30am without snoozing (thanks sunrise alarm clock!). I also make my bed to give me some momentum.
I’m at the gym by 4:30AM, which is great because there’s nobody there.
I then head to bus stop and head into work. I bring my breakfast, lunch, and snacks with me so I’m not tempted to buy unhealthy foods.
I’ll try to take a short walk during lunch, weather permitting.
After work, I don’t spend nearly as much time sitting on the couch. I make sure to repack my gym bag for the next day, which takes all of 5 minutes.
Before bed I’ll review how my day went, look at my schedule for the next day, and decide how I want to spend the little bits of free time: it’s usually either reading or studying.
For the most part I am happier. I feel more confident in certain situations. I’m off blood pressure meds, and I’m no longer prediabetic. No more pain in my hips when I get up from my desk…unless I killed my legs at the gym!
STEVE: I love this: building systems, packing your bag the day before, reviewing your day and planning the next one. This is a leveled-up life for sure!
I know you’ve been a moderately active member of our private online communities – it’s how I found out about your success! What do the NF Academy and Camp NF communities mean to you?
JAIME: I think the communities are worth the price of admission on their own, even if you don’t follow the workouts or fully utilize all the Academy has to offer.
They are some of the best places on Facebook.
I’m mostly a lurker, but I’ve always considered both groups a safe place to go for advice and support.
There’s also a “100+ lbs to lose” Academy subgroup which has become very active recently – I’m trying to keep the positive momentum with a July challenge.
STEVE: Thank you for stepping up and leading that charge, Jaime. It’s really great to see and we are lucky to have you in the Rebellion!
Okay, so it’s Outsiders Month here at Nerd Fitness – what sort of things are you doing now that you never would have done in the past?
JAIME: In February 2017, I signed up for a Spartan Race in DC on September 9th with a bunch of other NF Rebels I had met at Camp and in the Academy (including NF’s lead trainer, Jim Bathurst).
I made the mistake of signing up first and watching YouTube videos after – I was scared but I’m so glad I signed up.
To prepare for that race, I also signed up for the Triple Peach, which is the Peachtree Road race (10K), PNC 10 Miler, and The Thanksgiving Day Half Marathon:
I was able to do each of those races and by the time the Spartan rolled around I was down 120lbs. The Spartan Race was so much fun!!! I was crazy nervous but once I got myself over that first wall, it was on! I did so many things that I never thought I would be able to do.
As far as other activities I’m now able to do…
I can hang from my arms, no pull-ups yet but I’m working on it. I went rafting in a two man kayak, I tried indoor rock climbing, and I was able to easily fit in all the rides at The Wizarding World of Harry Potter…so magical 🙂
STEVE You’ve changed dramatically. I also know this is a lifelong journey, and old mindsets are really tough to overcome. What do you still struggle with?
JAIME: I struggle with letting myself be “done” with losing weight. The excess skin left over from being heavy for so long distorts how I see myself sometimes. It makes me feel “fat” and that voice in my head tells me that maybe I should lose a little more.
I know this is just my mind playing tricks, so I don’t listen to it.
Thanks to the Nerd Fitness article on meditation, I’ve been working on meditation and my mindset since December 2016. Thanks Headspace! The biggest difference is that I feel that much of the internal struggle I used to have with myself over food is gone.
I used to get to a point in every previous weight loss attempt where I just couldn’t fight with myself anymore and that is when the backsliding would start. Now, if a craving pops up it isn’t something that I feel I have to immediately act on, I have some space to make a decision.
The unexpected struggle: who am I as this new, fit, healthy person? I’m 40 and at a healthy weight for the first time in my life. The world treats me differently and I’m trying to learn how to be. I find that I’m still trying to act invisible, head down, no eye contact.
There is also a good bit of fear of gaining it all back. I did start Therapy in February and I do feel more comfortable in my new skin. There is less fear because I know I have the tools I need.
STEVE: Jaime, that’s incredible. Mental health is so important and I know this is a huge step for you, I’m really glad you’re taking the time to work on yourself that way too. So this is amazing.
So inquiring rebels want to know: what’s next for you?
JAIME: I recently got certified as a personal trainer! I haven’t done anything with it yet, but I just feel like I know enough to be dangerous. I just want to keep moving forward and get stronger.
I’m also getting more serious about my powerlifting. I had been squatting for a while but was getting more nervous the more weight I put on my back. I wanted to be sure my form was on point and I hadn’t really had any decent instruction on deadlifts, so I starting training with a powerlifting coach.
I’m about 9 months into it and I really enjoy it. So far my biggest moment was deadlifting 135lbs, which was my total weight loss. I didn’t realize how heavy that was until I was holding it in my hands.
I’m thinking about maybe trying out a powerlifting meet. I haven’t even said it out loud yet….
STEVE: Jaime, I have no doubt that some day in the future I’ll be seeing you share a photo from you at your first powerlifting meet, and maybe even one day hear that you’re training clients yourself!
I’m so proud of you, and I was giddy to be able to share this story with our community. Thank you!
Why Jaime Was Successful: The 5 Keys to Her Changes
I love Jaime’s story so much.
Here is a woman who has been struggling with her weight since she was a little kid, including trips to Weight Watchers with her mom at 10!
3 decades later, after gaining and losing the same 50-80 pounds over, and over, and over…something was different. Jaime is now a COMPLETELY different person, and I couldn’t be happier to have her be such a powerful and supportive member of our community.
I want to draw attention to 6 things specifically that I think are the reasons why this attempt to transform succeeded where every previous attempt had failed:
#1 JAIME KEPT TAKING BABY STEPS
As I heard more of Jaime’s story, I noticed pattern that became more and more prevalent.
She keeps taking very small steps in the right direction.
And it might have been weeks, months, or years between steps…but they are all steps, nonetheless.
She also used 20 Seconds of Courage (a rallying cry for us Rebels) at key moments when she was afraid to try something.
Jaime started reading Nerd Fitness in 2012. She then continued to read the articles but struggled to take action for two years. That’s okay!
She joined the NF Academy in 2014. She started reading the content, she joined the community, and still didn’t go all in for another two years. That’s okay!
In 2016, she decided to attend Camp Nerd Fitness, where she took more baby steps, working on her mindset and trying a few activities that didn’t scare her.
After Camp NF, she took another baby step: making slightly healthier food choices without thinking about anything else.
When it came to her breakfast, she made baby steps there too: from unhealthy paid breakfast, to slightly healthier option, and then she started bringing her own food.
After she built that momentum, she started logging her food and educating herself further.
She slowly leveled up her workouts, and signed up for increasingly challenging races that allowed her to build confidence:
Signing up for a race can be TERRIFYING.
Going to camp as a stranger? TERRIFYING.
Going to your first BJJ class? TERRIFYING.
So in each instance, Jaime mustered up just 20 seconds of courage to sign up for something before she could talk herself out of it!
I have no doubt that within the next few years, I’ll be hearing from Jaime about her coaching clients and how much fun she had at her first powerlifting meet – all because she keeps taking baby steps towards her new goals!
#2: JAIME USED MOTIVATION TO BUILD MOMENTUM
Most people watch an inspiring video, attend a conference, read a book, or listen to a podcast and get all excited about changing their lives, saying “Things are going to be different now!”
So they start exercising, or running every day, or working on a project that’s important to them. And this sticks for a few weeks until life gets busy, and they realize that they have slipped back into old habits and are back at square one.
I call this “The Afterglow”: an increased period of motivation after a life-event where somebody is inspired to change. This afterglow eventually burns out as life returns to normal.
Jaime instead focused on “The Everglow:” she put her efforts into making her changes PERMANENT. By using this period of increased motivation to build systems and habits, she made sure that her progress and momentum became routine.
In other words, the fire that burned after camp is still burning today.
Boom! Everglow!
As we know here at Nerd Fitness, motivation is fickle and abandons us when we need it most.
So Jaime built systems and discipline and didn’t rely on motivation:
She joined a gym and paid for training sessions up front. She knew she’d be more inclined to go if she didn’t want to waste money.
She picked a gym right next to the bus she takes to work every day.
She packs her gym bag every night before bed so she doesn’t have to think about it the next morning.
She pre-plans her work clothes for the week and pre-makes her food so there’s no decision to be made at 3:30AM when she wakes up!
She signed up and planned for races far in the future so she’d actually go.
By using this period of increased motivation to put safeguards, systems, and processes into her life, Jaime minimized the hurdles between her and continuing to build momentum through action.
She removed friction that allowed her to build momentum.
Additionally, she ADDED friction between her and the things she wanted to avoid: she started bringing her food from home so she wouldn’t be tempted to eat unhealthy food.
https://ift.tt/2L4s0SU
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How Jaime used 20 second of courage to lose 135 pounds.
Meet Jaime.
Apologies in advance if her story makes you cry.
But don’t worry, it’s not the ugly crying from watching Inside Out or Toy Story 3. The inspiring kind of crying that makes you go “there’s hope for humanity yet!”
I met Jaime in person at one of our big events we’ve done in the past, Camp Nerd Fitness, and I remember two things specifically: she was very nice, and very shy 🙂
Little did I know that event would be the “radioactive spider” that bit Jaime and gave her permission to transform herself into a real life superhero.
I’m proud to say that Jaime is a member of our Nerd Fitness Academy (on sale 50% this week only here), but I guarantee this story is full of information you can start to implement TODAY.
HOW JAIME LOST 135 POUNDS AND CHANGED HER LIFE
STEVE: Jaime! Holy crap you have changed since we met in 2016! We’ll get to all the good stuff shortly, but I want to start by painting the picture of who you were before. Tell me your origin story!
JAIME: I have struggled with my weight my entire life.
I was an overweight kid, enough so I went with my mom to Weight Watchers when I was 10.
If I wasn’t trying to lose weight then I was gaining weight: I’d lose 50 – 80 lbs and then gain it all back.
My highest recorded weight was 330lbs.
I was pre-diabetic, on medication for high blood pressure, had pain in my hips, back and knees and was generally miserably unhappy.
STEVE: Thanks for sharing that with us: it’s amazing how childhood experiences can impact our lives for decades after. For you, it sounded like 3+ decades of struggle – what was a typical day like for you before you changed?
JAIME: I would hit snooze about a million times before getting up at 4:15am so that I could catch the bus into the city.
Usually my only exercise would be walking to and from the train station. I would visit the cafe across the street from my office and get a pretty large breakfast.
At work, anytime I would get up from my desk I would have pain in my hips. If I took the stairs to deliver anything to a coworker my knees would protest.
I was also living off Diet Mountain Dew.
For lunch I would go out to Moe’s Southwest Grill at least three days a week: a burrito bowl with extra meat and a bag of tortilla chips.
I would also snack at work, because they were everywhere: candy, chips or granola bars.
When I got home, I would eat dinner and then just sit on the sofa, playing on my iPad, or scrolling Facebook over and over. Then I’d sneak off to my room with some candy or ice cream.
I’d stay up way too late and then do the same thing the next day.
STEVE: We’re creatures of habit, and it sounds like you managed to find yourself stuck in an unhealthy, but comfortable rut. So what changed?
JAIME: I actually found Nerd Fitness back in 2012; I would read the emails, and I think I tried doing Paleo a few times, and it just didn’t stick for me.
(Steve’s note: it doesn’t stick for most people! Here’s why…)
I remember giving the free workouts a try but honestly at my size (330 lbs), just the warm-up was a workout. I’d be so sore that I would end up skipping the next workout and then give up.
I was still collecting underpants: gathering more and more information without taking action yet.
I eventually joined the NF Academy in January 2014, but didn’t do much with it for close to two years.
But I kept reading. And waiting.
And then I saw the announcement for Camp Nerd Fitness, an in-person long-weekend event taking place just up the road from where I lived! I wanted to go so badly but consistently talked myself out of it. I thought I was probably too big to go, and definitely not fit enough.
So I skipped the first two years, and finally, when it came to the 3rd Camp NF in 2016, I used 20 seconds of courage and signed up.
I knew that motivation was going to be high when I got back from Camp so I went and signed up for a gym membership, trainer and everything.
STEVE: So what happened at Camp NF, and what happened after?
JAIME: I really loved Camp NF.
I consider it the beginning of my transformation.
I spent the majority of my time in the mindset classes, which I knew I needed help with before I could fix my body. I tried yoga and BJJ, but was so sore and tired that I was passed out in my bunk before anyone else.
After returning from Camp, I set out to implement as many of the lessons I had learned.
To start, I got more involved in the private Academy Facebook group and the Camp Nerd Fitness group. I even started checking off some quests in the Academy!
As for my nutrition, I began by trying to eat the same healthy foods I enjoyed eating at camp: veggies, meat, fruit, and healthy carbs. I wasn’t tracking or logging anything to start, because I knew that would overwhelm me.
Next, I addressed my breakfast: I used to go to a little cafe across the street from my office and get breakfast, so I started swapping my old breakfast (eggs, bacon, a big pile of potatoes and a biscuit) for a lower calorie Veggie omelette. I eventually quit going all together and started packing my own breakfast and lunch and healthy snacks!
After I conquered and solidified those changes, I started logging my food so that I had a better grasp on how many calories I was consuming every day. I had logged in the past and always had success with it, and this time, it actually stuck.
As far as training after Camp, I used the Camp motivation to start working with a coach, twice a week. I ran into some issues when pushing myself TOO hard with weight training, so we backed things way off and switched to more of a bodyweight training approach. After that, I incorporated about 30 minutes of cardio on my off days.
STEVE: You told us about what life used to be like…What’s a typical day like for you NOW?
JAIME: I now get up at 3:30am without snoozing (thanks sunrise alarm clock!). I also make my bed to give me some momentum.
I’m at the gym by 4:30AM, which is great because there’s nobody there.
I then head to bus stop and head into work. I bring my breakfast, lunch, and snacks with me so I’m not tempted to buy unhealthy foods.
I’ll try to take a short walk during lunch, weather permitting.
After work, I don’t spend nearly as much time sitting on the couch. I make sure to repack my gym bag for the next day, which takes all of 5 minutes.
Before bed I’ll review how my day went, look at my schedule for the next day, and decide how I want to spend the little bits of free time: it’s usually either reading or studying.
For the most part I am happier. I feel more confident in certain situations. I’m off blood pressure meds, and I’m no longer prediabetic. No more pain in my hips when I get up from my desk…unless I killed my legs at the gym!
STEVE: I love this: building systems, packing your bag the day before, reviewing your day and planning the next one. This is a leveled-up life for sure!
I know you’ve been a moderately active member of our private online communities – it’s how I found out about your success! What do the NF Academy and Camp NF communities mean to you?
JAIME: I think the communities are worth the price of admission on their own, even if you don’t follow the workouts or fully utilize all the Academy has to offer.
They are some of the best places on Facebook.
I’m mostly a lurker, but I’ve always considered both groups a safe place to go for advice and support.
There’s also a “100+ lbs to lose” Academy subgroup which has become very active recently – I’m trying to keep the positive momentum with a July challenge.
STEVE: Thank you for stepping up and leading that charge, Jaime. It’s really great to see and we are lucky to have you in the Rebellion!
Okay, so it’s Outsiders Month here at Nerd Fitness – what sort of things are you doing now that you never would have done in the past?
JAIME: In February 2017, I signed up for a Spartan Race in DC on September 9th with a bunch of other NF Rebels I had met at Camp and in the Academy (including NF’s lead trainer, Jim Bathurst).
I made the mistake of signing up first and watching YouTube videos after – I was scared but I’m so glad I signed up.
To prepare for that race, I also signed up for the Triple Peach, which is the Peachtree Road race (10K), PNC 10 Miler, and The Thanksgiving Day Half Marathon:
I was able to do each of those races and by the time the Spartan rolled around I was down 120lbs. The Spartan Race was so much fun!!! I was crazy nervous but once I got myself over that first wall, it was on! I did so many things that I never thought I would be able to do.
As far as other activities I’m now able to do…
I can hang from my arms, no pull-ups yet but I’m working on it. I went rafting in a two man kayak, I tried indoor rock climbing, and I was able to easily fit in all the rides at The Wizarding World of Harry Potter…so magical 🙂
STEVE You’ve changed dramatically. I also know this is a lifelong journey, and old mindsets are really tough to overcome. What do you still struggle with?
JAIME: I struggle with letting myself be “done” with losing weight. The excess skin left over from being heavy for so long distorts how I see myself sometimes. It makes me feel “fat” and that voice in my head tells me that maybe I should lose a little more.
I know this is just my mind playing tricks, so I don’t listen to it.
Thanks to the Nerd Fitness article on meditation, I’ve been working on meditation and my mindset since December 2016. Thanks Headspace! The biggest difference is that I feel that much of the internal struggle I used to have with myself over food is gone.
I used to get to a point in every previous weight loss attempt where I just couldn’t fight with myself anymore and that is when the backsliding would start. Now, if a craving pops up it isn’t something that I feel I have to immediately act on, I have some space to make a decision.
The unexpected struggle: who am I as this new, fit, healthy person? I’m 40 and at a healthy weight for the first time in my life. The world treats me differently and I’m trying to learn how to be. I find that I’m still trying to act invisible, head down, no eye contact.
There is also a good bit of fear of gaining it all back. I did start Therapy in February and I do feel more comfortable in my new skin. There is less fear because I know I have the tools I need.
STEVE: Jaime, that’s incredible. Mental health is so important and I know this is a huge step for you, I’m really glad you’re taking the time to work on yourself that way too. So this is amazing.
So inquiring rebels want to know: what’s next for you?
JAIME: I recently got certified as a personal trainer! I haven’t done anything with it yet, but I just feel like I know enough to be dangerous. I just want to keep moving forward and get stronger.
I’m also getting more serious about my powerlifting. I had been squatting for a while but was getting more nervous the more weight I put on my back. I wanted to be sure my form was on point and I hadn’t really had any decent instruction on deadlifts, so I starting training with a powerlifting coach.
I’m about 9 months into it and I really enjoy it. So far my biggest moment was deadlifting 135lbs, which was my total weight loss. I didn’t realize how heavy that was until I was holding it in my hands.
I’m thinking about maybe trying out a powerlifting meet. I haven’t even said it out loud yet….
STEVE: Jaime, I have no doubt that some day in the future I’ll be seeing you share a photo from you at your first powerlifting meet, and maybe even one day hear that you’re training clients yourself!
I’m so proud of you, and I was giddy to be able to share this story with our community. Thank you!
Why Jaime Was Successful: The 5 Keys to Her Changes
I love Jaime’s story so much.
Here is a woman who has been struggling with her weight since she was a little kid, including trips to Weight Watchers with her mom at 10!
3 decades later, after gaining and losing the same 50-80 pounds over, and over, and over…something was different. Jaime is now a COMPLETELY different person, and I couldn’t be happier to have her be such a powerful and supportive member of our community.
I want to draw attention to 6 things specifically that I think are the reasons why this attempt to transform succeeded where every previous attempt had failed:
#1 JAIME KEPT TAKING BABY STEPS
As I heard more of Jaime’s story, I noticed pattern that became more and more prevalent.
She keeps taking very small steps in the right direction.
And it might have been weeks, months, or years between steps…but they are all steps, nonetheless.
She also used 20 Seconds of Courage (a rallying cry for us Rebels) at key moments when she was afraid to try something.
Jaime started reading Nerd Fitness in 2012. She then continued to read the articles but struggled to take action for two years. That’s okay!
She joined the NF Academy in 2014. She started reading the content, she joined the community, and still didn’t go all in for another two years. That’s okay!
In 2016, she decided to attend Camp Nerd Fitness, where she took more baby steps, working on her mindset and trying a few activities that didn’t scare her.
After Camp NF, she took another baby step: making slightly healthier food choices without thinking about anything else.
When it came to her breakfast, she made baby steps there too: from unhealthy paid breakfast, to slightly healthier option, and then she started bringing her own food.
After she built that momentum, she started logging her food and educating herself further.
She slowly leveled up her workouts, and signed up for increasingly challenging races that allowed her to build confidence:
Signing up for a race can be TERRIFYING.
Going to camp as a stranger? TERRIFYING.
Going to your first BJJ class? TERRIFYING.
So in each instance, Jaime mustered up just 20 seconds of courage to sign up for something before she could talk herself out of it!
I have no doubt that within the next few years, I’ll be hearing from Jaime about her coaching clients and how much fun she had at her first powerlifting meet – all because she keeps taking baby steps towards her new goals!
#2: JAIME USED MOTIVATION TO BUILD MOMENTUM
Most people watch an inspiring video, attend a conference, read a book, or listen to a podcast and get all excited about changing their lives, saying “Things are going to be different now!”
So they start exercising, or running every day, or working on a project that’s important to them. And this sticks for a few weeks until life gets busy, and they realize that they have slipped back into old habits and are back at square one.
I call this “The Afterglow”: an increased period of motivation after a life-event where somebody is inspired to change. This afterglow eventually burns out as life returns to normal.
Jaime instead focused on “The Everglow:” she put her efforts into making her changes PERMANENT. By using this period of increased motivation to build systems and habits, she made sure that her progress and momentum became routine.
In other words, the fire that burned after camp is still burning today.
Boom! Everglow!
As we know here at Nerd Fitness, motivation is fickle and abandons us when we need it most.
So Jaime built systems and discipline and didn’t rely on motivation:
She joined a gym and paid for training sessions up front. She knew she’d be more inclined to go if she didn’t want to waste money.
She picked a gym right next to the bus she takes to work every day.
She packs her gym bag every night before bed so she doesn’t have to think about it the next morning.
She pre-plans her work clothes for the week and pre-makes her food so there’s no decision to be made at 3:30AM when she wakes up!
She signed up and planned for races far in the future so she’d actually go.
By using this period of increased motivation to put safeguards, systems, and processes into her life, Jaime minimized the hurdles between her and continuing to build momentum through action.
She removed friction that allowed her to build momentum.
Additionally, she ADDED friction between her and the things she wanted to avoid: she started bringing her food from home so she wouldn’t be tempted to eat unhealthy food.
https://ift.tt/2L4s0SU
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How Jaime used 20 second of courage to lose 135 pounds.
Meet Jaime.
Apologies in advance if her story makes you cry.
But don’t worry, it’s not the ugly crying from watching Inside Out or Toy Story 3. The inspiring kind of crying that makes you go “there’s hope for humanity yet!”
I met Jaime in person at one of our big events we’ve done in the past, Camp Nerd Fitness, and I remember two things specifically: she was very nice, and very shy 🙂
Little did I know that event would be the “radioactive spider” that bit Jaime and gave her permission to transform herself into a real life superhero.
I’m proud to say that Jaime is a member of our Nerd Fitness Academy (on sale 50% this week only here), but I guarantee this story is full of information you can start to implement TODAY.
HOW JAIME LOST 135 POUNDS AND CHANGED HER LIFE
STEVE: Jaime! Holy crap you have changed since we met in 2016! We’ll get to all the good stuff shortly, but I want to start by painting the picture of who you were before. Tell me your origin story!
JAIME: I have struggled with my weight my entire life.
I was an overweight kid, enough so I went with my mom to Weight Watchers when I was 10.
If I wasn’t trying to lose weight then I was gaining weight: I’d lose 50 – 80 lbs and then gain it all back.
My highest recorded weight was 330lbs.
I was pre-diabetic, on medication for high blood pressure, had pain in my hips, back and knees and was generally miserably unhappy.
STEVE: Thanks for sharing that with us: it’s amazing how childhood experiences can impact our lives for decades after. For you, it sounded like 3+ decades of struggle – what was a typical day like for you before you changed?
JAIME: I would hit snooze about a million times before getting up at 4:15am so that I could catch the bus into the city.
Usually my only exercise would be walking to and from the train station. I would visit the cafe across the street from my office and get a pretty large breakfast.
At work, anytime I would get up from my desk I would have pain in my hips. If I took the stairs to deliver anything to a coworker my knees would protest.
I was also living off Diet Mountain Dew.
For lunch I would go out to Moe’s Southwest Grill at least three days a week: a burrito bowl with extra meat and a bag of tortilla chips.
I would also snack at work, because they were everywhere: candy, chips or granola bars.
When I got home, I would eat dinner and then just sit on the sofa, playing on my iPad, or scrolling Facebook over and over. Then I’d sneak off to my room with some candy or ice cream.
I’d stay up way too late and then do the same thing the next day.
STEVE: We’re creatures of habit, and it sounds like you managed to find yourself stuck in an unhealthy, but comfortable rut. So what changed?
JAIME: I actually found Nerd Fitness back in 2012; I would read the emails, and I think I tried doing Paleo a few times, and it just didn’t stick for me.
(Steve’s note: it doesn’t stick for most people! Here’s why…)
I remember giving the free workouts a try but honestly at my size (330 lbs), just the warm-up was a workout. I’d be so sore that I would end up skipping the next workout and then give up.
I was still collecting underpants: gathering more and more information without taking action yet.
I eventually joined the NF Academy in January 2014, but didn’t do much with it for close to two years.
But I kept reading. And waiting.
And then I saw the announcement for Camp Nerd Fitness, an in-person long-weekend event taking place just up the road from where I lived! I wanted to go so badly but consistently talked myself out of it. I thought I was probably too big to go, and definitely not fit enough.
So I skipped the first two years, and finally, when it came to the 3rd Camp NF in 2016, I used 20 seconds of courage and signed up.
I knew that motivation was going to be high when I got back from Camp so I went and signed up for a gym membership, trainer and everything.
STEVE: So what happened at Camp NF, and what happened after?
JAIME: I really loved Camp NF.
I consider it the beginning of my transformation.
I spent the majority of my time in the mindset classes, which I knew I needed help with before I could fix my body. I tried yoga and BJJ, but was so sore and tired that I was passed out in my bunk before anyone else.
After returning from Camp, I set out to implement as many of the lessons I had learned.
To start, I got more involved in the private Academy Facebook group and the Camp Nerd Fitness group. I even started checking off some quests in the Academy!
As for my nutrition, I began by trying to eat the same healthy foods I enjoyed eating at camp: veggies, meat, fruit, and healthy carbs. I wasn’t tracking or logging anything to start, because I knew that would overwhelm me.
Next, I addressed my breakfast: I used to go to a little cafe across the street from my office and get breakfast, so I started swapping my old breakfast (eggs, bacon, a big pile of potatoes and a biscuit) for a lower calorie Veggie omelette. I eventually quit going all together and started packing my own breakfast and lunch and healthy snacks!
After I conquered and solidified those changes, I started logging my food so that I had a better grasp on how many calories I was consuming every day. I had logged in the past and always had success with it, and this time, it actually stuck.
As far as training after Camp, I used the Camp motivation to start working with a coach, twice a week. I ran into some issues when pushing myself TOO hard with weight training, so we backed things way off and switched to more of a bodyweight training approach. After that, I incorporated about 30 minutes of cardio on my off days.
STEVE: You told us about what life used to be like…What’s a typical day like for you NOW?
JAIME: I now get up at 3:30am without snoozing (thanks sunrise alarm clock!). I also make my bed to give me some momentum.
I’m at the gym by 4:30AM, which is great because there’s nobody there.
I then head to bus stop and head into work. I bring my breakfast, lunch, and snacks with me so I’m not tempted to buy unhealthy foods.
I’ll try to take a short walk during lunch, weather permitting.
After work, I don’t spend nearly as much time sitting on the couch. I make sure to repack my gym bag for the next day, which takes all of 5 minutes.
Before bed I’ll review how my day went, look at my schedule for the next day, and decide how I want to spend the little bits of free time: it’s usually either reading or studying.
For the most part I am happier. I feel more confident in certain situations. I’m off blood pressure meds, and I’m no longer prediabetic. No more pain in my hips when I get up from my desk…unless I killed my legs at the gym!
STEVE: I love this: building systems, packing your bag the day before, reviewing your day and planning the next one. This is a leveled-up life for sure!
I know you’ve been a moderately active member of our private online communities – it’s how I found out about your success! What do the NF Academy and Camp NF communities mean to you?
JAIME: I think the communities are worth the price of admission on their own, even if you don’t follow the workouts or fully utilize all the Academy has to offer.
They are some of the best places on Facebook.
I’m mostly a lurker, but I’ve always considered both groups a safe place to go for advice and support.
There’s also a “100+ lbs to lose” Academy subgroup which has become very active recently – I’m trying to keep the positive momentum with a July challenge.
STEVE: Thank you for stepping up and leading that charge, Jaime. It’s really great to see and we are lucky to have you in the Rebellion!
Okay, so it’s Outsiders Month here at Nerd Fitness – what sort of things are you doing now that you never would have done in the past?
JAIME: In February 2017, I signed up for a Spartan Race in DC on September 9th with a bunch of other NF Rebels I had met at Camp and in the Academy (including NF’s lead trainer, Jim Bathurst).
I made the mistake of signing up first and watching YouTube videos after – I was scared but I’m so glad I signed up.
To prepare for that race, I also signed up for the Triple Peach, which is the Peachtree Road race (10K), PNC 10 Miler, and The Thanksgiving Day Half Marathon:
I was able to do each of those races and by the time the Spartan rolled around I was down 120lbs. The Spartan Race was so much fun!!! I was crazy nervous but once I got myself over that first wall, it was on! I did so many things that I never thought I would be able to do.
As far as other activities I’m now able to do…
I can hang from my arms, no pull-ups yet but I’m working on it. I went rafting in a two man kayak, I tried indoor rock climbing, and I was able to easily fit in all the rides at The Wizarding World of Harry Potter…so magical 🙂
STEVE You’ve changed dramatically. I also know this is a lifelong journey, and old mindsets are really tough to overcome. What do you still struggle with?
JAIME: I struggle with letting myself be “done” with losing weight. The excess skin left over from being heavy for so long distorts how I see myself sometimes. It makes me feel “fat” and that voice in my head tells me that maybe I should lose a little more.
I know this is just my mind playing tricks, so I don’t listen to it.
Thanks to the Nerd Fitness article on meditation, I’ve been working on meditation and my mindset since December 2016. Thanks Headspace! The biggest difference is that I feel that much of the internal struggle I used to have with myself over food is gone.
I used to get to a point in every previous weight loss attempt where I just couldn’t fight with myself anymore and that is when the backsliding would start. Now, if a craving pops up it isn’t something that I feel I have to immediately act on, I have some space to make a decision.
The unexpected struggle: who am I as this new, fit, healthy person? I’m 40 and at a healthy weight for the first time in my life. The world treats me differently and I’m trying to learn how to be. I find that I’m still trying to act invisible, head down, no eye contact.
There is also a good bit of fear of gaining it all back. I did start Therapy in February and I do feel more comfortable in my new skin. There is less fear because I know I have the tools I need.
STEVE: Jaime, that’s incredible. Mental health is so important and I know this is a huge step for you, I’m really glad you’re taking the time to work on yourself that way too. So this is amazing.
So inquiring rebels want to know: what’s next for you?
JAIME: I recently got certified as a personal trainer! I haven’t done anything with it yet, but I just feel like I know enough to be dangerous. I just want to keep moving forward and get stronger.
I’m also getting more serious about my powerlifting. I had been squatting for a while but was getting more nervous the more weight I put on my back. I wanted to be sure my form was on point and I hadn’t really had any decent instruction on deadlifts, so I starting training with a powerlifting coach.
I’m about 9 months into it and I really enjoy it. So far my biggest moment was deadlifting 135lbs, which was my total weight loss. I didn’t realize how heavy that was until I was holding it in my hands.
I’m thinking about maybe trying out a powerlifting meet. I haven’t even said it out loud yet….
STEVE: Jaime, I have no doubt that some day in the future I’ll be seeing you share a photo from you at your first powerlifting meet, and maybe even one day hear that you’re training clients yourself!
I’m so proud of you, and I was giddy to be able to share this story with our community. Thank you!
Why Jaime Was Successful: The 5 Keys to Her Changes
I love Jaime’s story so much.
Here is a woman who has been struggling with her weight since she was a little kid, including trips to Weight Watchers with her mom at 10!
3 decades later, after gaining and losing the same 50-80 pounds over, and over, and over…something was different. Jaime is now a COMPLETELY different person, and I couldn’t be happier to have her be such a powerful and supportive member of our community.
I want to draw attention to 6 things specifically that I think are the reasons why this attempt to transform succeeded where every previous attempt had failed:
#1 JAIME KEPT TAKING BABY STEPS
As I heard more of Jaime’s story, I noticed pattern that became more and more prevalent.
She keeps taking very small steps in the right direction.
And it might have been weeks, months, or years between steps…but they are all steps, nonetheless.
She also used 20 Seconds of Courage (a rallying cry for us Rebels) at key moments when she was afraid to try something.
Jaime started reading Nerd Fitness in 2012. She then continued to read the articles but struggled to take action for two years. That’s okay!
She joined the NF Academy in 2014. She started reading the content, she joined the community, and still didn’t go all in for another two years. That’s okay!
In 2016, she decided to attend Camp Nerd Fitness, where she took more baby steps, working on her mindset and trying a few activities that didn’t scare her.
After Camp NF, she took another baby step: making slightly healthier food choices without thinking about anything else.
When it came to her breakfast, she made baby steps there too: from unhealthy paid breakfast, to slightly healthier option, and then she started bringing her own food.
After she built that momentum, she started logging her food and educating herself further.
She slowly leveled up her workouts, and signed up for increasingly challenging races that allowed her to build confidence:
Signing up for a race can be TERRIFYING.
Going to camp as a stranger? TERRIFYING.
Going to your first BJJ class? TERRIFYING.
So in each instance, Jaime mustered up just 20 seconds of courage to sign up for something before she could talk herself out of it!
I have no doubt that within the next few years, I’ll be hearing from Jaime about her coaching clients and how much fun she had at her first powerlifting meet – all because she keeps taking baby steps towards her new goals!
#2: JAIME USED MOTIVATION TO BUILD MOMENTUM
Most people watch an inspiring video, attend a conference, read a book, or listen to a podcast and get all excited about changing their lives, saying “Things are going to be different now!”
So they start exercising, or running every day, or working on a project that’s important to them. And this sticks for a few weeks until life gets busy, and they realize that they have slipped back into old habits and are back at square one.
I call this “The Afterglow”: an increased period of motivation after a life-event where somebody is inspired to change. This afterglow eventually burns out as life returns to normal.
Jaime instead focused on “The Everglow:” she put her efforts into making her changes PERMANENT. By using this period of increased motivation to build systems and habits, she made sure that her progress and momentum became routine.
In other words, the fire that burned after camp is still burning today.
Boom! Everglow!
As we know here at Nerd Fitness, motivation is fickle and abandons us when we need it most.
So Jaime built systems and discipline and didn’t rely on motivation:
She joined a gym and paid for training sessions up front. She knew she’d be more inclined to go if she didn’t want to waste money.
She picked a gym right next to the bus she takes to work every day.
She packs her gym bag every night before bed so she doesn’t have to think about it the next morning.
She pre-plans her work clothes for the week and pre-makes her food so there’s no decision to be made at 3:30AM when she wakes up!
She signed up and planned for races far in the future so she’d actually go.
By using this period of increased motivation to put safeguards, systems, and processes into her life, Jaime minimized the hurdles between her and continuing to build momentum through action.
She removed friction that allowed her to build momentum.
Additionally, she ADDED friction between her and the things she wanted to avoid: she started bringing her food from home so she wouldn’t be tempted to eat unhealthy food.
https://ift.tt/2L4s0SU
0 notes
Text
Ask D'Mine: High in the Mornings, and Measuring Tape Aerobics
New Post has been published on http://type2diabetestreatment.net/diabetes-mellitus/ask-dmine-high-in-the-mornings-and-measuring-tape-aerobics/
Ask D'Mine: High in the Mornings, and Measuring Tape Aerobics
Need help navigating life with diabetes? Ask D'Mine! That would be our weekly advice column, hosted by veteran type 1, diabetes author and community educator Wil Dubois. This week, Wil takes on the issues of high blood sugars in the mornings and whether us people with diabetes can just use a measuring tape around our waists to gauge our health. What, you say? Keep reading!
Got your own questions? Email us at [email protected]
Carol, type 2 from California, writes: Newly diagnosed diabetic here. Watching the grams of carbohydrates and testing blood sugar. The blood sugar is high in the morning — why is this so after approximately 8+ hours of fasting, i.e. sleep?
Wil@Ask D'Mine answers: Because your liver has sprung a leak. Oh, don't worry, it's not as scary as it sounds. But let's talk liver. Now, on a plate with onions, I can't stand liver. I don't think there's a food in the world that I hate more. Hell, to me, would be a place with nothing but liver to eat.
But in a living organism, the liver is frickin' amazing. In humans it's the largest classic organ (your skin, technically an organ, is actually the largest). Your liver takes up quite a bit of space on the right side of your chest, more or less below your bottom rib. It weighs in at three pounds, and is the ultimate multi-tasking organ. I mean, if you think about it, most of your body's sundry parts do one thing, and one thing only. Not the liver. For instance, it makes digestive juices, like bile. It filters nasty stuff like alcohol and Tylenol out of your blood. It produces cholesterol and regulates amino acids. In fact, no shit, the liver does more than 500 different tasks.
But most relevant to those of us with diabetes: the liver is a giant sugar battery. Yep. That stupid bunny with the drum and the pink ears has nothing on the human liver. One of the liver's key functions is to store sugar and then release it later when it's needed. Like, say, between meals. Or when you're sleeping.
All the body's other organs, in fact every one of the 60-90 trillion cells that make up your carcass and hide, eat all the frickin' time. But you can't eat constantly, because, for one thing, you need to sleep. You also need to update your Facebook status and pay attention to your loved ones. So the body's solution to that problem is the liver. It stores extra glucose when you eat, and releases it as needed to keep the fuel coming when you aren't eating.
It's a very elegant system. But as you know, diabetes screws up all the elegant systems of our bodies, and it's very common for type 2s to suffer from an insidious syndrome called LLS, or Leaky Liver Syndrome.
OK. I made that up.
It's really called nocturnal hepatic glucose release. But Leaky Liver sounds so much more fun.
Now, there's really not anything wrong with the LLS liver. It's more like crossed wires than broken gaskets. It's just a hormonal problem that leads to the liver releasing more glucose than the body needs. It shows up most commonly just as you described: you wake up with higher blood sugar than you went to bed with.
(I guess before the flamers burn me at the stake I should point out that less commonly.[W2] elevated morning sugars can also be caused by sleep disturbances such as sleep apnea, nightmares, sleep walking to 7-11 for a Big Gulp and a burrito, or alien abduction; but the liver thing is the most common cause of elevated morning blood sugar.)
So how to fix it? You gotta see your doc for that, but the two most common treatments are to use either metformin, a pill that fixes the gasket on the leaky faucet; or NPH insulin, an intermediate-acting insulin that mops up the water that's dripping from that leaky faucet, so to speak.
Oh, and the third option, if your doc says it's OK, is to do nothing. If the morning blood sugars are only a tad high, and come back down as soon as you start moving your body with the sunrise, no action may be the best course of action.
So now you know why. It's common. It's part and parcel of type 2 diabetes. And there's no reason to get mad at your liver. After all, it's still doing its other 499 jobs pretty well.
Cheryl, type 1 from Texas, writes: I read that to check your health with diabetes, you should skip the scale and grab a measuring tape: your waist should be less than half your height to keep heart disease at bay. Is there anything to this? Or is it just another media-hyped myth?
Wil@Ask D'Mine answers: I hadn't heard the waist to height ratio before, but there's truth to the measuring tape and heart stuff. In fact, there's plenty of good evidence that if your waistline exceeds 40 inches for dudes and 35 inches for chicks, you're at higher risk for bad heart stuff. You know, like heart disease, heart attack, stroke, and death. Stuff like that.
How on earth were these numbers chosen? Simply by tracking the health outcomes of people with diabetes and seeing at what point people with increasingly large waist circumferences have increasingly bad outcomes, heart disease-wise.
Now, the more inches above target you are, the higher your risk. It's like that tornado rating scale where an f-4 is a whole hell of a lot more destructive than an f-3. Just ask Dorothy.
So, what if you are a lady with, oh... I dunno...a 57-inch waist? Are you likely to get down to the low-risk 35 inches? Frankly, no. Not very likely at all. But here's the thing. You don't need to have a Barbie Doll waist to lower your risk of heart disease. Remember what I told you about the tornados? Any reduction in waist circumference is a reduction in heart disease risk. Maybe you can't get to 35 inches. But 47 is better than 57. Hell, 55 is better than 57. Every inch counts.
And as diabetes is a HUGE risk factor for heart disease in the first place, it behooves us to fix any other risk factors that are in our power to fix, the so-called modifiable risk factors.
Now, a quick note on how to measure your waist size, because it may not be the same as your pants size: You might be one of those old men who wears the waistline of your pants around your nipples, or one of those street punks who wears your waistline at your knees to show off your stylish boxer shorts. A medical waist circumference is defined as: the measurement from the top of the iliac crest in a horizontal plane around the abdomen. Say what?? In English, this means measure around your middle, being sure to go from the top of your hips around through your belly button. And don't suck your gut in when you're doing this. That's cheating. A cloth tape measure is used because the metal ones kink, bend, snap, or cut your skin and give crappy and inaccurate results.
But wait a cotton pickin' moment. Who has cloth tape measures anymore? I happen to have one 'cause my mom was an avid sewer. But of course, I have a solution for you. Just use a piece of string, yarn, or rope. Or chain, if you're one of those kinky types or have been reading 50 Shades of Grey.
Just wrap the string, or whatever, across the proper part of your body, then measure the string with a ruler, yard stick, or metal tape measure. Ta-da! There's your waist circumference. Easy-peasy, as my son likes to say.
Oh. And since you asked, my waist circumference is 38 inches. Well, OK. 38-and-a-half. Or maybe 39-and-three-quarters. I'm six feet tall and my lying piece of shit bathroom scale says I'm 191 pounds. That gives me a body mass index of 25.9, technically overweight. So the tape measure says I'm OK and the scale says I'm not. Should I kick the scale to the curb?
I don't think so. One thing I like about scales is that problems show up there first. If I've put on five pounds, Mr. Scale will tell me if I ask. If I put on five pounds my clothes won't tell me. For one thing, I'll probably stretch them out as I pack on the pounds. For another thing, weight is distributed all over your body. Not just on your waistline.
Like all things in diabetes, scales and tape measures are just different arrows in our quivers. And if I need to defend myself from diabetes with a metaphorical bow and arrow, I want as many frickin' arrows in my quiver as I can get.
This is not a medical advice column. We are PWDs freely and openly sharing the wisdom of our collected experiences — our been-there-done-that knowledge from the trenches. But we are not MDs, RNs, NPs, PAs, CDEs, or partridges in pear trees. Bottom line: we are only a small part of your total prescription. You still need the professional advice, treatment, and care of a licensed medical professional.
Disclaimer: Content created by the Diabetes Mine team. For more details click here.
Disclaimer
This content is created for Diabetes Mine, a consumer health blog focused on the diabetes community. The content is not medically reviewed and doesn't adhere to Healthline's editorial guidelines. For more information about Healthline's partnership with Diabetes Mine, please click here.
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How Jaime used 20 second of courage to lose 135 pounds.
Meet Jaime.
Apologies in advance if her story makes you cry.
But don’t worry, it’s not the ugly crying from watching Inside Out or Toy Story 3. The inspiring kind of crying that makes you go “there’s hope for humanity yet!”
I met Jaime in person at one of our big events we’ve done in the past, Camp Nerd Fitness, and I remember two things specifically: she was very nice, and very shy 🙂
Little did I know that event would be the “radioactive spider” that bit Jaime and gave her permission to transform herself into a real life superhero.
I’m proud to say that Jaime is a member of our Nerd Fitness Academy (on sale 50% this week only here), but I guarantee this story is full of information you can start to implement TODAY.
HOW JAIME LOST 135 POUNDS AND CHANGED HER LIFE
STEVE: Jaime! Holy crap you have changed since we met in 2016! We’ll get to all the good stuff shortly, but I want to start by painting the picture of who you were before. Tell me your origin story!
JAIME: I have struggled with my weight my entire life.
I was an overweight kid, enough so I went with my mom to Weight Watchers when I was 10.
If I wasn’t trying to lose weight then I was gaining weight: I’d lose 50 – 80 lbs and then gain it all back.
My highest recorded weight was 330lbs.
I was pre-diabetic, on medication for high blood pressure, had pain in my hips, back and knees and was generally miserably unhappy.
STEVE: Thanks for sharing that with us: it’s amazing how childhood experiences can impact our lives for decades after. For you, it sounded like 3+ decades of struggle – what was a typical day like for you before you changed?
JAIME: I would hit snooze about a million times before getting up at 4:15am so that I could catch the bus into the city.
Usually my only exercise would be walking to and from the train station. I would visit the cafe across the street from my office and get a pretty large breakfast.
At work, anytime I would get up from my desk I would have pain in my hips. If I took the stairs to deliver anything to a coworker my knees would protest.
I was also living off Diet Mountain Dew.
For lunch I would go out to Moe’s Southwest Grill at least three days a week: a burrito bowl with extra meat and a bag of tortilla chips.
I would also snack at work, because they were everywhere: candy, chips or granola bars.
When I got home, I would eat dinner and then just sit on the sofa, playing on my iPad, or scrolling Facebook over and over. Then I’d sneak off to my room with some candy or ice cream.
I’d stay up way too late and then do the same thing the next day.
STEVE: We’re creatures of habit, and it sounds like you managed to find yourself stuck in an unhealthy, but comfortable rut. So what changed?
JAIME: I actually found Nerd Fitness back in 2012; I would read the emails, and I think I tried doing Paleo a few times, and it just didn’t stick for me.
(Steve’s note: it doesn’t stick for most people! Here’s why…)
I remember giving the free workouts a try but honestly at my size (330 lbs), just the warm-up was a workout. I’d be so sore that I would end up skipping the next workout and then give up.
I was still collecting underpants: gathering more and more information without taking action yet.
I eventually joined the NF Academy in January 2014, but didn’t do much with it for close to two years.
But I kept reading. And waiting.
And then I saw the announcement for Camp Nerd Fitness, an in-person long-weekend event taking place just up the road from where I lived! I wanted to go so badly but consistently talked myself out of it. I thought I was probably too big to go, and definitely not fit enough.
So I skipped the first two years, and finally, when it came to the 3rd Camp NF in 2016, I used 20 seconds of courage and signed up.
I knew that motivation was going to be high when I got back from Camp so I went and signed up for a gym membership, trainer and everything.
STEVE: So what happened at Camp NF, and what happened after?
JAIME: I really loved Camp NF.
I consider it the beginning of my transformation.
I spent the majority of my time in the mindset classes, which I knew I needed help with before I could fix my body. I tried yoga and BJJ, but was so sore and tired that I was passed out in my bunk before anyone else.
After returning from Camp, I set out to implement as many of the lessons I had learned.
To start, I got more involved in the private Academy Facebook group and the Camp Nerd Fitness group. I even started checking off some quests in the Academy!
As for my nutrition, I began by trying to eat the same healthy foods I enjoyed eating at camp: veggies, meat, fruit, and healthy carbs. I wasn’t tracking or logging anything to start, because I knew that would overwhelm me.
Next, I addressed my breakfast: I used to go to a little cafe across the street from my office and get breakfast, so I started swapping my old breakfast (eggs, bacon, a big pile of potatoes and a biscuit) for a lower calorie Veggie omelette. I eventually quit going all together and started packing my own breakfast and lunch and healthy snacks!
After I conquered and solidified those changes, I started logging my food so that I had a better grasp on how many calories I was consuming every day. I had logged in the past and always had success with it, and this time, it actually stuck.
As far as training after Camp, I used the Camp motivation to start working with a coach, twice a week. I ran into some issues when pushing myself TOO hard with weight training, so we backed things way off and switched to more of a bodyweight training approach. After that, I incorporated about 30 minutes of cardio on my off days.
STEVE: You told us about what life used to be like…What’s a typical day like for you NOW?
JAIME: I now get up at 3:30am without snoozing (thanks sunrise alarm clock!). I also make my bed to give me some momentum.
I’m at the gym by 4:30AM, which is great because there’s nobody there.
I then head to bus stop and head into work. I bring my breakfast, lunch, and snacks with me so I’m not tempted to buy unhealthy foods.
I’ll try to take a short walk during lunch, weather permitting.
After work, I don’t spend nearly as much time sitting on the couch. I make sure to repack my gym bag for the next day, which takes all of 5 minutes.
Before bed I’ll review how my day went, look at my schedule for the next day, and decide how I want to spend the little bits of free time: it’s usually either reading or studying.
For the most part I am happier. I feel more confident in certain situations. I’m off blood pressure meds, and I’m no longer prediabetic. No more pain in my hips when I get up from my desk…unless I killed my legs at the gym!
STEVE: I love this: building systems, packing your bag the day before, reviewing your day and planning the next one. This is a leveled-up life for sure!
I know you’ve been a moderately active member of our private online communities – it’s how I found out about your success! What do the NF Academy and Camp NF communities mean to you?
JAIME: I think the communities are worth the price of admission on their own, even if you don’t follow the workouts or fully utilize all the Academy has to offer.
They are some of the best places on Facebook.
I’m mostly a lurker, but I’ve always considered both groups a safe place to go for advice and support.
There’s also a “100+ lbs to lose” Academy subgroup which has become very active recently – I’m trying to keep the positive momentum with a July challenge.
STEVE: Thank you for stepping up and leading that charge, Jaime. It’s really great to see and we are lucky to have you in the Rebellion!
Okay, so it’s Outsiders Month here at Nerd Fitness – what sort of things are you doing now that you never would have done in the past?
JAIME: In February 2017, I signed up for a Spartan Race in DC on September 9th with a bunch of other NF Rebels I had met at Camp and in the Academy (including NF’s lead trainer, Jim Bathurst).
I made the mistake of signing up first and watching YouTube videos after – I was scared but I’m so glad I signed up.
To prepare for that race, I also signed up for the Triple Peach, which is the Peachtree Road race (10K), PNC 10 Miler, and The Thanksgiving Day Half Marathon:
I was able to do each of those races and by the time the Spartan rolled around I was down 120lbs. The Spartan Race was so much fun!!! I was crazy nervous but once I got myself over that first wall, it was on! I did so many things that I never thought I would be able to do.
As far as other activities I’m now able to do…
I can hang from my arms, no pull-ups yet but I’m working on it. I went rafting in a two man kayak, I tried indoor rock climbing, and I was able to easily fit in all the rides at The Wizarding World of Harry Potter…so magical 🙂
STEVE You’ve changed dramatically. I also know this is a lifelong journey, and old mindsets are really tough to overcome. What do you still struggle with?
JAIME: I struggle with letting myself be “done” with losing weight. The excess skin left over from being heavy for so long distorts how I see myself sometimes. It makes me feel “fat” and that voice in my head tells me that maybe I should lose a little more.
I know this is just my mind playing tricks, so I don’t listen to it.
Thanks to the Nerd Fitness article on meditation, I’ve been working on meditation and my mindset since December 2016. Thanks Headspace! The biggest difference is that I feel that much of the internal struggle I used to have with myself over food is gone.
I used to get to a point in every previous weight loss attempt where I just couldn’t fight with myself anymore and that is when the backsliding would start. Now, if a craving pops up it isn’t something that I feel I have to immediately act on, I have some space to make a decision.
The unexpected struggle: who am I as this new, fit, healthy person? I’m 40 and at a healthy weight for the first time in my life. The world treats me differently and I’m trying to learn how to be. I find that I’m still trying to act invisible, head down, no eye contact.
There is also a good bit of fear of gaining it all back. I did start Therapy in February and I do feel more comfortable in my new skin. There is less fear because I know I have the tools I need.
STEVE: Jaime, that’s incredible. Mental health is so important and I know this is a huge step for you, I’m really glad you’re taking the time to work on yourself that way too. So this is amazing.
So inquiring rebels want to know: what’s next for you?
JAIME: I recently got certified as a personal trainer! I haven’t done anything with it yet, but I just feel like I know enough to be dangerous. I just want to keep moving forward and get stronger.
I’m also getting more serious about my powerlifting. I had been squatting for a while but was getting more nervous the more weight I put on my back. I wanted to be sure my form was on point and I hadn’t really had any decent instruction on deadlifts, so I starting training with a powerlifting coach.
I’m about 9 months into it and I really enjoy it. So far my biggest moment was deadlifting 135lbs, which was my total weight loss. I didn’t realize how heavy that was until I was holding it in my hands.
I’m thinking about maybe trying out a powerlifting meet. I haven’t even said it out loud yet….
STEVE: Jaime, I have no doubt that some day in the future I’ll be seeing you share a photo from you at your first powerlifting meet, and maybe even one day hear that you’re training clients yourself!
I’m so proud of you, and I was giddy to be able to share this story with our community. Thank you!
Why Jaime Was Successful: The 5 Keys to Her Changes
I love Jaime’s story so much.
Here is a woman who has been struggling with her weight since she was a little kid, including trips to Weight Watchers with her mom at 10!
3 decades later, after gaining and losing the same 50-80 pounds over, and over, and over…something was different. Jaime is now a COMPLETELY different person, and I couldn’t be happier to have her be such a powerful and supportive member of our community.
I want to draw attention to 6 things specifically that I think are the reasons why this attempt to transform succeeded where every previous attempt had failed:
#1 JAIME KEPT TAKING BABY STEPS
As I heard more of Jaime’s story, I noticed pattern that became more and more prevalent.
She keeps taking very small steps in the right direction.
And it might have been weeks, months, or years between steps…but they are all steps, nonetheless.
She also used 20 Seconds of Courage (a rallying cry for us Rebels) at key moments when she was afraid to try something.
Jaime started reading Nerd Fitness in 2012. She then continued to read the articles but struggled to take action for two years. That’s okay!
She joined the NF Academy in 2014. She started reading the content, she joined the community, and still didn’t go all in for another two years. That’s okay!
In 2016, she decided to attend Camp Nerd Fitness, where she took more baby steps, working on her mindset and trying a few activities that didn’t scare her.
After Camp NF, she took another baby step: making slightly healthier food choices without thinking about anything else.
When it came to her breakfast, she made baby steps there too: from unhealthy paid breakfast, to slightly healthier option, and then she started bringing her own food.
After she built that momentum, she started logging her food and educating herself further.
She slowly leveled up her workouts, and signed up for increasingly challenging races that allowed her to build confidence:
Signing up for a race can be TERRIFYING.
Going to camp as a stranger? TERRIFYING.
Going to your first BJJ class? TERRIFYING.
So in each instance, Jaime mustered up just 20 seconds of courage to sign up for something before she could talk herself out of it!
I have no doubt that within the next few years, I’ll be hearing from Jaime about her coaching clients and how much fun she had at her first powerlifting meet – all because she keeps taking baby steps towards her new goals!
#2: JAIME USED MOTIVATION TO BUILD MOMENTUM
Most people watch an inspiring video, attend a conference, read a book, or listen to a podcast and get all excited about changing their lives, saying “Things are going to be different now!”
So they start exercising, or running every day, or working on a project that’s important to them. And this sticks for a few weeks until life gets busy, and they realize that they have slipped back into old habits and are back at square one.
I call this “The Afterglow”: an increased period of motivation after a life-event where somebody is inspired to change. This afterglow eventually burns out as life returns to normal.
Jaime instead focused on “The Everglow:” she put her efforts into making her changes PERMANENT. By using this period of increased motivation to build systems and habits, she made sure that her progress and momentum became routine.
In other words, the fire that burned after camp is still burning today.
Boom! Everglow!
As we know here at Nerd Fitness, motivation is fickle and abandons us when we need it most.
So Jaime built systems and discipline and didn’t rely on motivation:
She joined a gym and paid for training sessions up front. She knew she’d be more inclined to go if she didn’t want to waste money.
She picked a gym right next to the bus she takes to work every day.
She packs her gym bag every night before bed so she doesn’t have to think about it the next morning.
She pre-plans her work clothes for the week and pre-makes her food so there’s no decision to be made at 3:30AM when she wakes up!
She signed up and planned for races far in the future so she’d actually go.
By using this period of increased motivation to put safeguards, systems, and processes into her life, Jaime minimized the hurdles between her and continuing to build momentum through action.
She removed friction that allowed her to build momentum.
Additionally, she ADDED friction between her and the things she wanted to avoid: she started bringing her food from home so she wouldn’t be tempted to eat unhealthy food.
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