22 Post Holiday Weight Loss Resolution Tips From a Former Fat Kid To Do Now

There are many reasons to want to lose weight, get healthier, and change our physical appearance. I remember one of mine like it was yesterday – it went something like this:

“Man, look at you. You need a bra.”

The above is one of the many comments and observations endured while I made my way through elementary, middle, and eventually high school. Several of my tormentors attended the military academy where I spent my school years, but it seemed the words could come from anywhere. Or out of nowhere.

I was a well fed Italian American boy, who showed no signs of stopping the culinary carnage as I ate my way through the kitchens of my mother, grandmother, and assorted relatives.

There was always a plentiful bounty of food – especially on a Sunday. Unending pasta choices, sauced with my grandmother’s jarred tomatoes, complimented by stacks of braciole (beef roll ups) and meatballs. Chicken cutlets, glistening with oil straight from the oven. The Sicilian street food arancine, a family favorite.

I was always instructed to eat more, to stave off the impending malnourishment that would be encountered once I ventured into the outside world. Of course, there would never be any of that.

To say I packed away a little extra weight would have been putting it nicely.

Eventually, the school yard taunting fueled a fire to get better, and – with the help of one Sly Stallone and the movie icon that would bring him his first taste of fame – I managed to shed the majority of the excess to resemble a fit, healthy teenager.

I ran laps around the suburban neighborhood of my younger years like my life depended on it – because in truth, it did.

Supplemented with grueling abdominal work and the release of my teen rage upon a canvas heavy bag (cue the Rocky theme), the damage to each and every one of my fat cells was unmistakable.

The fat dude in the school boy uniform, with pale blue shirt and dress grays, was gone. In all, 40 to 50 pounds just melted away. More than likely for good.

And more than 35 years later, I’ve managed to keep the weight off. To be transparent, I’ve had other issues to address – higher than normal blood pressure, ever increasing glucose levels, a self imposed lower back problem (all of these on the mend) – but even with that, the bathroom scales have never been tipped again in favor of a sneaky path to obesity.

“There are no shortcuts to any place worth going.” – Beverly Sills

The secret to taking off weight and keeping it off is simple, but it’s never easy. This time of year, it’s a focus and a question mark for many. There’s plenty of misinformation, and ideas that may have worked for someone else – but might not be your cup of tea.

This post is not the product of a health and wellness expert – but if there is one thing I can lay claim to being expert at, it’s moving through struggles with weight and trying to focus on a better way, within this balancing act called life.

There’s a plethora of information out there, which seems to reach critical mass the first couple of months of every year – but the most “back to basics” tips you can use will, in the long run, be the most helpful. Here’s a few of my favorites:

Remember that the word “diet” should not be part of your vocabulary – what you’re shooting for is lifestyle change. Albeit one small step at a time.
Eat healthy foods that you actually enjoy eating. For me, this includes fruits like apples and bananas, eggs, chicken breast, turkey, and green veggies cooked with garlic and olive oil.
Go for natural foods every time, not stuff in a box. Just because the box has words like “lean” and “healthy” on it doesn’t make it so. In other words, be wary of food marketing. Educate yourself.
Eat only pastas that end in the letter “i” – just my humorous way of saying it’s not necessary to give up foods you love. Not even close. Just use common sense, smaller portions, and leave the gluttony behind. I still enjoy my pasta – but I eat the portion size now that you might see in an Italian trattoria, not an American restaurant.
Exercise. Your first move: push the plate away.
And please don’t use the “got no time or money” excuse concerning exercise – you can do it all with 15 minutes of calisthenics, right in your living room, basement, or garage. Everybody’s got time for that.
Avoid drive-through windows like the poison center they are. If you must do the drive-through, get the salad.
Salads don’t mean boring eating, either. You can add to them with lean proteins, nuts, and berries to make them filling and tasty. Just limit your intake of fatty dressings (I like olive oil, sea salt, and lemon).
Track your meals for a week. You might be surprised what you put in your body.
If you decide to go the route of a stricter eating plan, pick a “cheat day.” Mine is Sunday. On that day, have yourself some pizza and ice cream. Just don’t eat a whole pizza and a gallon of ice cream.
Use the stairs. Please. Leave the elevators for the elderly and the handicapped.
Exercise. Try walking. You have all the equipment you need. My wife is going with me to the gym, and she started out just walking on a treadmill. Then she started walking fast. Then walking fast up inclines. Then she started lifting. See? Baby steps.
Eat sweet potatoes instead of white.
By the way, have I mentioned fruits and veggies?
Sugar has been just about eliminated from my diet. There are some things I will not give up – I need sugar and cream in my delicious, home brewed coffee. But that’s about it. You can reduce it too.
That means limited, or no, soft drinks. Total sugar bombs. You’d be surprised at the caloric content here.
Ask yourself: Would a caveman have eaten this? Cavemen ate meat they killed and plants that grew on trees or in the ground. They didn’t have Pringles and Doritos back then.
Consume alcohol moderately, or not at all. Red wine (my favorite) is a good choice if you must.
Exercise. You should, without question, pay attention to what you put into your mouth. Intense, frequent exercise can cover a multitude of sins if you fall off the wagon of the particular eating plan that you’ve put into place.
Having said that, I remember a quote that sticks with me: “90% of the fitness battle is fought – and won – in the kitchen.”
I like this one as well – “It’s not what you eat between Christmas Day and New Years. It’s what you eat between New Years and Christmas Day that counts.”

Bonus Tip: Exercise some more. Make it fun! Outside of the gym, I’ve walked, jogged, sprinted with my dog (he’s 16 now – he can’t sprint anymore), played touch football with my son and his friend, did jumping jacks, and calisthenics. I jumped rope recently for the first time in years. Wanna sweat? Try jumping rope for 5 or 10 minutes.

Like this article? Please share on your favorite social media channel. Or better yet… read some more, with the related content below. Are you a “resolutionist?” Would these tips help you? Let everyone know by leaving a comment!

The Most Valuable Land on Earth

There’s a concept about the most valuable land on earth being the graveyard: because with all of those people are buried unfulfilled dreams, unwritten novels, music not created, businesses not started, relationships not reconciled.

While difficult to quantify, you can be sure that it’s got a ring of truth. We all know people that are still alive that have all but abandoned any dream they once had. Going through life on their day to day, paying their bills, nothing more, nothing less.

We love the days of the week named Monday and Friday. As sure as the sun rises and sets each day, you can listen to your workmates curse the one day, and thank God for the other.

Why is one day of the week any different than the other? Because people want to escape their boring jobs, and on a grander scale, their monotonous lives.

And some pass away with having done just the chores of birth, school, work, and retirement with nothing else to show for it.

It’s a waste. Don’t we have more potential than that?

A couple of years ago, a good friend at work decided to fulfill a dream to join the military. She chose to face the rigors of boot camp and the chance of deployment to the Middle East than spend her life in a cubicle.

Most thought she was a little insane. The more accurate perception should be brave, smart, and unwilling to settle. Maybe the most sane out of everyone.

The situation reminded me of the Morgan Freeman quote from one of my favorite movies, The Shawshank Redemption, as follows:

“I have to remind myself that some birds aren’t meant to be caged. Their feathers are just too bright. And when they fly away, the part of you that knows it was a sin to lock them up does rejoice. But, the place you live in is that much more grey.”

To fulfill a dream, no matter how small, should always be a focus of life, in addition to all those “chores” to be completed to live in the moment and support your family. We don’t do this because of the bugaboo of fear.

Fear Strikes Out

I break this kind of fear into two categories: the fear of failure, and the fear of rejection.

It’s OK to have these types of fears. Everyone does. But they need to be managed so they don’t stand in the way of your entire existence.

Strangers In A Strange Land

I can’t think of anyone that should have been more fearful than my grandmother, when she and her family emigrated from Sicily to come to this country, looking for opportunity. She:

was leaving the only home she ever knew
had limited education at that point
had a language barrier she struggled to overcome
didn’t know anyone in America
didn’t have an immediate place to live
had to endure processing with arrival here
was just a teenager, thrust into a strange land!

How did all those fears wind up affecting her throughout her life? She had her bumps in the road, and very painful experiences in later years, but she and my grandfather certainly lived their version of the American dream. They:

Got factory jobs and proved themselves to be quickest, most efficient workers
Ran successful businesses in not one, but two, restaurants
Built a house and paid cash for it
Put the house on an expanse of land that featured fruit trees and large gardens
Took a dream trip back to their homeland to visit family
Survived very hard times, starting with the Great Depression
Were married for over six decades
Were mentors and teachers for many (including myself)

Pretty impressive stuff, in my opinion. Fear can be a killer, but my grandparents refused to let it stand in their way.

Burning Clocks

With Wrecking Ball, Bruce Springsteen set out to write a song about the demolition of the old Giants Stadium. He instead came up with an anthem about fighting back hard times and the ultimate decay of our lives.

In the song, the lyrics ring out “When your game has been decided, and you’re burning the clock down…”

Folks, life is short. The game has nearly been decided. Our clock is burning down. It’s hard to take action on the truly important because of the all of the little things that need to be done. As my cousin once said, “Life gets in the way.”

Make a point to push it out of the way.

Decades from now, none of us will be here. No one will remember, and no one will care whether you lived your life just paying the bills and watching reality television, or if you chased down your own version of the immigrant dream.

Historical greats of the past are now a blip on the radar screen, profiled in only books and memories. Unless you cure cancer or eradicate poverty, you will be too. So what’s stopping you?

Seriously, if my two little, tiny Italian grandparents can come to America and create their own world with all their obstacles, what excuse can the rest of us possibly have?

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This Is Not Your Grandfather’s “Job Security”

I can’t remember the last time I had a stunning day at work, but last week I had one of those days.

The stunner was the revelation that three people I had worked with, and come to know over the last five years, lost their jobs. Just like that. In almost “mob hit” style, one minute we were talking, and the next they were gone.

Without a word.

Having been in the game for a long time now, I was less stunned than a lot of my workmates. But the fact that I felt this way at all showed just how complacent I’ve become.

This is not your grandfather’s world of “job security.” For all but a tiny percentage of workers, there is no longer the 40 year career at one company, retiring to collect a pension into your golden years.

Anyone that believes a corporation is going to “take care of them,” and is going to care about any more other than the concerns of its shareholders, is playing a dangerous game.

If you believe in such a thing as job security, you are doing yourself a disservice.

If you think there is a corporation that will take care of you more than you can take care of yourself, you’d better think again.

WomanFactory1940s — Image Courtesy of Wikipedia

My grandparents’ generation worked in factories, some their entire lives. They worked hard, and were rewarded them with a paycheck, pension and job security.

My own grandparents could have retired from jobs, from working for somebody else. They decided to run their own businesses instead, drawing success from their restaurants and providing for themselves the ultimate job security: As long as the doors were open, and sales were brisk, they could never get “fired.”

I never had a job until I was 35 years old. I worked in the family business, and I could always have that work as long as I wanted it.

There is no such thing as “job security,” no matter what you may tell yourself. Whether you are just starting your career or are a little long in the tooth, look at that fact as an opportunity. It’s a new world, but you can take full advantage if you’re well armed.

One of my close friends made the comment if you have a strong support group, you can worry a little less. I tend to agree with him. The more connections, the more close friends and relatives you have that can cover your back, the better.

If you suddenly find yourself out of work, then let them go to work for you. Friends love helping each other out, right?

It can help if you have other skills beside your job as well. In my past life, I was a bartender in the family business. To make extra cash over the holidays this past year, I was a part time bartender again. It’s a skill that I’ll always have, and that people are willing to pay for.

Whether you realize it or not, you have a skill like that too. It is just up to you to find out what that is.

Speaking of friends, cash in the bank is a big ally too. A cash cushion can keep you relaxed and stress free. It doesn’t have to be huge, but you better have something. You don’t want the situation of losing an income with your savings account dry as a bone.

I have no doubt the friends that I no longer work with will be OK, and land on their feet. They are a talented bunch, and one in particular already had a side business up and running.

But if there’s a lesson they can teach, it’s always be ready. Always be looking over your shoulder. And have your options in place if you ever need them. Chances are you will.

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My “Resolution?” Keep Tradition Alive and Kicking

The “New Year’s Resolution” is more popular than ever. I tend to not put a lot of faith into them, however. Always begun with the best of intentions, they soon crash, burn, and flame out quickly.

You see the same type of resolution, year in and year out. Many people pledge to lose weight, get back in shape, repair relationships, organize their lives, etc.

A couple of months later, that Christmas gift treadmill that was supposed to be your running partner serves as the prettiest and priciest clothes hanger you’ve ever owned.

My resolution would be to strengthen a habit I already have: keep traditions, the ones I was fortunate enough to experience growing up, alive and kicking.

Ideally, I would be doing this just for my children, so they could get a taste of the very good life, but if I’m honest with myself… I’m doing it for my own benefit, as well. I never want to forget where I came from.

My old Italian ladies aren’t around anymore. The rituals and methods they practiced survive only if we keep them breathing by our active participation. That guardian of the old school traditions that I want to be? Playing at full strength here and now.

Everyone has cultural traditions that bring them closer to their roots, and to that warm, fuzzy feeling you had when you were a kid. I recommend they be part of your list of “resolutions.” Here’s just several ways I’m going to carry them out in the coming year:

In The Kitchen My wife and I are no slouches in this area, but for Christmas we received some beautiful cookbooks from some very thoughtful people that are going to allow us to ratchet up our knowledge of traditional Italian peasant dishes. Many of these recipes are what I ate growing up, and are still a staple of our diet now.

At Table Eating together as a family has always been a high priority after the kids came along, just like I did when I was young. The table is also where I shared great coffee with my immigrant grandparents in past years, and my wife and I still make espresso in a stainless steel pot every morning to continue the ritual. It’s the best.

In The Vineyard The house where my grandparents used to live has two ample grape arbors that yield the best grape jelly you will ever taste. Making the jelly from those grapes is hard work, but we love to do it to this day. We still have access to the grape vines, so we’re hoping 2012 brings another sweet batch.

At The Holidays On Christmas Eve years ago, my family would always serve very traditional fish and seafood dishes to celebrate the holiday. It’s a tradition we’ve let slip recently. I felt insane jealousy (and hunger) when Vince posted pictures of a seafood feast at his house this past Christmas Eve. My wife Suzanne and I have pledged to bring this back home in 2012, and host a traditional Italian Christmas Eve dinner with our relatives.

In My Mind With today’s need for instant updates and instant gratification and instant everything, it’s little wonder your mind races through the day. My girls (meaning my grandmother and my godmother) had a simple way to quiet their minds—they said prayers. And I think they were on to something, so I’m doing this more lately. Whether it’s prayers, meditation, or just five minutes in the day to sit and be quiet without interruption, the result is clear: it’s definitely good for body, mind, and soul.

Yes, I’m going to exercise more (Had a great workout before writing this) and eat my vegetables, but if I can keep a candle of tradition flickering within my family, 2012 will be a prosperous and very happy New Year.

Photographs of 14th Street courtesy of Gabrielle DeGiorgio

What are your resolutions this year? Is tradition a part of it? Start a discussion in the comment section, and feel free to tweet and/or share. You know someone that needs a little kick in the “traditions”!

25 Health & Weight Loss Tips From A Former Fat Guy. I Need Them More Than Ever

After my last post, I was all pumped up to write the next, revealing tips and advice on how I lost a bunch of weight when I was younger, and how I have managed to maintain my good health since then.

I started the draft of the post, doing my outline and taking notes, thinking of what a great piece of writing it would be, and how it could help. On the Friday before Columbus Day, I received a mail packet from my physician with the results of a recent blood test.

Briefly, some of my test results were less than optimal. My blood glucose levels were on the high side, but that wasn’t the number that set off the alarms. I had a triglyceride reading of 472. Above 500 is something my doctor refers to as “dangerously high”.

To say I was bummed by this would be an understatement. I was shocked, frankly. I thought I was living the right kind of life, that would keep me healthy. But, I wasn’t really living it at all. I definitely got more than a little mad at myself for this. And my ambition to write the next post was a little deflated.

For those that are unfamiliar with triglycerides, just think “fatty acids in your blood”. An overabundance of them puts you at risk for heart disease. Factors like a diet excessive in carbohydrates and alcohol use can raise your triglyceride level.

Apparently, the “party all weekend” mentality has caught up with me. 🙂

To lower these numbers, my doctor wanted to put me on a low dose prescription medication. I think I’m going to hold off on that for now, and try lifestyle change instead. Modifying my diet, as well as stepping it up with daily exercise.

After some consideration, I’ve decided to go through with the original post idea (it was meant to be part two of this previous post), although part of me feels that I’m obviously not the expert on living a healthy life. But, I have lost a ton of weight before, and I can keep this info in front of my face and make myself healthier by sharing with others. A win-win.

I don’t have a problem going this route now, as starting to change my eating and activity habits seems to be working for me. Last week, I weighed in a 206.5 lbs. This week I’m at 203.

Here’s my two cents on what helped me lose weight in the past, and what will hopefully get me back to better health now:

Eat healthy foods that you actually enjoy eating.
For me, this includes fruits like apples and bananas, eggs, chicken breast, turkey, and green veggies cooked with garlic and olive oil.
Go for natural foods every time, not stuff in a box.
Just because the box has words like “lean” and “healthy” on it doesn’t make it so
In other words, be wary of food marketing. Educate yourself.
Eat only pastas that end in the letter “i” 🙂
Exercise. Your first move: push the plate away.
Moderation, in all things, is the key.
Avoid drive-through windows like the poison center they are.
If you must do the drive-through, get the salad.
Salads don’t mean “boring eating”. You can add to them with lean proteins, nuts, and berries to make them filling and tasty. Just no fatty dressings.
Track your meals for a week. You might be surprised what you put in your body.
Pick a “cheat day”. Mine is Sunday.
On that day, have yourself some pizza and ice cream.
Just don’t eat a whole pizza and a gallon of ice cream.
Use the stairs. Leave the elevators for the elderly and the handicapped.
Exercise. Try walking. You have all the equipment you need.
Eat sweet potatoes instead of white.
By the way, have I mentioned fruits and veggies?
I’ve cut just about all sugar out of my diet. You can reduce it too.
I’ve eliminated white flour. This is poison too. Whole grains only.
Ask yourself: Would a caveman have eaten this?
Cavemen ate meat they killed and plants that grew on trees or in the ground. They didn’t have Pringles and Doritos back then.
Consume alcohol moderately, or not at all. Red wine is a good choice if you must.
Exercise. My doctor’s letter practically screamed the word “aerobic” at me. I’m running now. For my life.

Bonus Tip: Exercise some more. Make it fun! Since I’ve gotten those test results, I’ve walked, jogged, sprinted with my dog, played touch football with my son and his friend, did jumping jacks, and calisthenics. I jumped rope last night for the first time in years. Wanna sweat? Try jumping rope for 15 or 20 minutes. I had a blast!

What would you add to this list? Let me know in the comments, I can use all the help I can get!