Other times, there can be major roadblocks between you and your goal.  To get around those obstacles, you may have to adjust your path or your strategy.  The same is true with attaining your health goals.

Eating the right food is important.  Exercising helps even more.  If you create a calorie-deficit, you may begin to lose weight. 

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Depending how much weight you have to lose, consistently burning more calories than you consume is necessary to reach your goal weight.  It could be weeks or months before you reach your goal weight. 

When the road gets rocky, it is very important to find a smoother path to your destination.  It could be a small adjustment to your diet.  It may be a change in the exercise you do or when you exercise.

I am on a rocky road now.  I missed my exercise this morning.  I ate a couple things not on my healthy eating plan.  I am working to get myself on a smooth path again.

I have already implemented some changes to my food.  I have replaced salad vegetables with cooked vegetables at lunch.  I’m also trying to determine if I am adding extra calories inadvertently.

Although I like finishing my exercise in the morning, it has been too easy for my obligations to my job to sidetrack my exercise.  I cannot let this happen any longer.  I really want to start the day successfully finishing my exercise.  It could mean I wake up earlier.  I don’t know yet.

I’m open to ideas.  I just want to get things running smoothly again real soon.  What ideas do you have?

Breakfast:  Cinnamon Bun Bar; Egg; Banana; Bread, whole-wheat; Morning Coffee

Morning Snack:  Ham, low-fat; Banana

Lunch:  Beans & Ham Soup; Zucchini, cooked

Afternoon Snack:  Zesty Herb Snack Mix

Dinner:  Rotini with Meatballs and Tomato Sauce; Zucchini, cooked; Mandarin Oranges; Oil, canola, olive, peanut, safflower; Barley, cooked

Dessert:  Chocolate Peanut Butter Bar

Drinks:  Crystal Light

Exercise:  none today.

Pedometer:  ?

For the past couple of weeks or so, maybe even a few weeks, I have let things slip a little bit here and there.  I’ve eaten things that are not part of my plan.  I’ve let some exercise slip.  I don’t like where this is going.

As I have mentioned in the past, I have lost weight before, but I have gained it back.  This needs to be the last time I lose weight.  I don’t want to be any bigger than I am today, and I want to continue to get smaller.

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I have been successful, because I have been following a successful plan.  I am not 100% certain what has caused me to lose my focus.  It could be a combination of things.  Perhaps stress is to blame. 

The cause could be emotional.  I’m not even sure what that means for me.  I’ve watched the Biggest Loser, and that comes up from time to time.  I think I am emotionally ready to be fit.  I think I deserve it.  I can’t see a reason why I wouldn’t want to be thin.

I think my best chance for getting back on track is reviewing both my plan and my goals.  I am changing some of the foods in my healthy eating plan.  I am setting some new goals for intensity on the recumbent bike.  I think the last part of a successful rebound is some progress and soon!

My next step is to record my weight on Saturday morning…whatever it is.  That is my “restarting place”.  I’ll start by being extremely focused for one week.  That’s all I need to worry about now.  Hopefully, I will see something great on the next Saturday when I weigh in again.

We may all need a little bit more help with the emotional part.  Some ideas for questions to consider would be great.  What are some of the emotional issues people face when trying to lose weight?  We may be one question away from uncovering something we need to resolve emotionally.  What questions can we ask ourselves to check our emotional readiness for weight loss success?

Breakfast:  Apple Strudel Bar; Egg; Banana; Morning Coffee; Cracker, Honeymaid Graham Crackers (Nabisco)

Morning Snack:  Ham, low-fat; Banana

Lunch:  Chicken A la King; Cabbage, raw; FF Dressing

Afternoon Snack:  BBQ Soy Chips

Dinner:  Tender Beef with Vegetables; Eggplant, cooked; Mandarin Oranges; Oil, canola, olive, peanut, safflower; Pasta, cooked al dente

Dessert:  Chocolatey Nougat Bar with Peanuts and Caramel

Drinks:  Crystal Light

Exercise:  none today.

Pedometer:  ?

Unfortunately, there is not much left of this week to salvage.  I can exercise tomorrow, and then I “Climb Miami” on Saturday.  I was caught off guard without a real good “Plan B”. 

This is a critical moment, however.  Although I am not on track to accomplish my exercise goal for the week, I cannot let this one missed weekly goal distract me from the big goal.  Next week is a new week.  I can start fresh and achieve my weekly exercise goal.

EatingIntuitively.com is a paid affiliate of Nutrisystem, Inc.

The big goal is to lose more weight.  Yes, I have lost ninety pounds or so, but I have many more to lose.  Another ninety pounds would not be out of the question.  I want to lose sixty-five more pounds at a minimum.

I haven’t been to the gym for strength-building exercise for a few weeks either.  The training for “Climb Miami” became the focus, but I do expect to return to the gym on May 2nd.

Hopefully, by acknowledging my shortcomings in my healthy eating and exercise plan, I will be able to move past them.  It is a must! 

How do you get around these rough patches in your plan?  How quickly are you able to bounce back?

Breakfast:  Lowfat Granola Cereal; Yogurt, nonfat; Cherries; Bread, whole-wheat; Morning Coffee

Morning Snack:  Egg; Mandarin Oranges

Lunch:  Noodles with Chicken and Vegetables; Cabbage, raw; FF Dressing

Afternoon Snack:  Zesty Herb Snack Mix

Dinner:  Roast Turkey Medallions; Cantaloupe; Oil, canola, olive, peanut, safflower; Sweet Potato; Fennel Bulb

Dessert:  Blueberry Parfait

Drinks:  Crystal Light

Exercise:  none today.

Pedometer:  ?

It seems that the rain followed me for several hours.  There were several places where the roads were actually flooded.  It was crazy. 

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In addition to the stressful driving the rain caused, the rain also prevented me from taking a nice walk along the beach as planned.  I had also planned another little hike in the middle of the ride home.  Instead, I stayed on the road for about ten and a half hours.

My food for most of the day was in a cooler.  I planned pretty well for eating on the road.  From the NutriSystem bar to the salad to the fruit, it was mostly a good plan.  I just didn’t plan all that well for dinner.  There aren’t any NutriSystem dinner bars, and I didn’t have access to an oven or microwave.  So, I stopped by Burger King for their TENDERGRILL Chicken Sandwich.

I was nervous about buying food from a restaurant, let alone a fast food restaurant.  However, Burger King made it easy.  Their nutritional information was posted very clearly by the register.  I was able to review all of the choices.  Aside from a salad, the TENDERGRILL Chicken Sandwich was a really great choice.  Burger King even noted that “holding the mayo” would save 20% of the calories and 50% of the fat.

By the end of the day, I was tired.  I had not exercised, and I drove all day.  The good news is that I ate my healthy food, and I felt good about it.

How do plan for healthy eating on the road?  What healthy options have you tried at other fast food restaurants?

Another source of stress can be figuring out what you are going to eat on vacation.  Are you going to go to restaurants, and will you be able to find healthy options?

What about exercise?  If you are used to going to the gym, are you going to be able to hit the gym in your vacation destination? 

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Vacations are notorious for weight gain, but what if you could actually lose weight on vacation?  Well, that’s my goal!  I’m going to eat my normal foods, and I am going to exercise.

The plan is to pack all of my NutriSystem foods and some of the grocery items.  Upon reaching my destination, I will purchase some more grocery items.  Given my different daily schedule, I will need to make some adjustments to the order in which I eat my daily meals, but it’s not a big deal.  I know it’ll work out.

The exercise will get me away from the recumbent bike.  I like the machine, but it is more fun to exercise in nature, especially a new place.  I expect to exceed my daily thirty minutes by at least thirty, or even sixty, minutes.  I’ll be hiking, biking and walking.

What was your most active vacation?  Did you climb a mountain?  Did you go on a long bike ride?  What about marathons?  Do you plan vacations around them? 

Breakfast:  Turkey and Egg Breakfast Sandwich; Egg Whites; Peach; Bread, rye; Morning Coffee

Morning Snack:  Fish, baked or broiled; Raisins

Lunch:  Roasted Vegetable Pizza; Mushrooms, raw; FF Dressing

Afternoon Snack:  White Chocolate Chunk Cookie

Dinner:  Chicken Alfredo; Artichoke (Globe or French); Grapes; Oil, canola, olive, peanut, safflower; Rice, brown, cooked

Dessert:  Chocolate Pound Cake

Drinks:  Crystal Light

Exercise:  none

Pedometer:  ?

She was in the “Biggest Loser” environment where she was able to focus solely on eating right and exercising, and she lost weight.  She left the protected environment and slipped back into her old habits.

Most of us do not have the benefit of immersing ourselves completely in an environment focused on losing weight.  An intense focus on our weight loss goals is the best we can do.

Just as Aubrey slipped when she lost her focus, it is easy to lose your focus when you’re eating right and exercising.  Quite frankly, I’m struggling with that right now.

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There a few times when I did not exercise when I should have and I ate something not on my healthy eating plan.  I am starting to feel there are too many mess-ups.  There are too many times I didn’t eat right, and too many exercise sessions have been missed.

I need to follow Aubrey’s example and get back on track.  My environment has not changed as drastically as hers had, but I have been working too much and under a lot of stress.  It’s not much of an excuse.  It is what it is.

Since I am on vacation next week, I think it will be a perfect time to stop the slipping.  I’m going to do a whole lot of exercising while making sure I following my healthy eating plan.  I think it will definitely help me get back with the program.

What did you think of Aubrey’s little weight gain after she left the Biggest Loser campus?  What events do you think could have a similar impact in your life?

Breakfast:  Lemon Poppyseed Muffin; Egg; Pineapple, canned, water-packed; Bread, rye; Morning Coffee

Morning Snack:  Chicken Breast; Peach

Lunch:  Noodles with Chicken and Vegetables; Cucumber; FF Dressing

Afternoon Snack:  Zesty Herb Snack Mix

Dinner:  Wedged Potatoes with Sliced Beef Steak; Cantaloupe; Oil, canola, olive, peanut, safflower; Rice, brown, cooked; Fennel Bulb

Dessert:  Chocolate Caramel Bar

Drinks:  Crystal Light

Exercise:  none today.

Pedometer:  ?

I’m disappointed I was not able to achieve my goal of a completely work-free weekend.  I think the five days of work followed by two days of relaxation is a really good design.  It’s not nearly as good as four days of work followed by three days of relaxation, but one can have an opportunity to relax in just two days.

EatingIntuitively.com is a paid affiliate of Nutrisystem, Inc.

Friday night feels great, because the long five-day work week has ended.  It’s nice to know that you don’t have to get up the next day and go to work.  You are free to design your own day.  You can sleep late or get up early and go someplace cool.

Saturday is a safe day.  It is not a workday, and you don’t have to think about going to work the next day.  This is the day with the most freedom to schedule your day as you desire.  You can go out, stay up late, or whatever tickles your fancy.

Sunday is yet another day to sleep late or get up early and go where you want.  Of course, it doesn’t end as nicely as Saturday, and you’re somewhere between completely forgetting about work and starting to think about what you have to do when you return on Monday. 

Unfortunately, when extra work enters the picture, the nearly perfect design is shattered.  Now, you must figure out where to shift things to somehow enjoy the weekend and get work done.  It’s a mess!

How do you minimize, or even containerize, your job’s impact on your perfect weekend?  Are yo uone of the lucky ones to have three days off each week?  Is it as good as it sounds?

Breakfast:  Apple Strudel Bar; Egg; Pineapple, canned, water-packed; Crackers, wholegrain; Morning Coffee

Morning Snack:  Chicken Breast; Pineapple, canned, water-packed

Lunch:  Beans & Ham Soup; Mushrooms, raw; FF Dressing

Afternoon Snack:  BBQ Soy Chips

Dinner:  Stroganoff Sauce with Beef and Noodles; Bell Peppers, red or green, cooked; Mandarin Oranges; Oil, canola, olive, peanut, safflower; Sweet Potato

Dessert:  Chocolate Pound Cake

Exercise:  After the disastrous meal last night, I felt like crap this morning.  I just showered and went to work without exercise.

Pedometer:  ?

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I know we all get sick, and I am just getting my turn.  However, I think it is important to observe how getting sick interacts with a healthy eating plan.  I must say, I think I’m keeping things together fairly well, and I continue to eat fairly well.  I did let a little exercise slide, but I’m doing my best to keep it on track.

What I believe to be the cause of my cold is typical.  I’m working on a big project.  I’m putting in extra hours.  The work keeps getting thrown my way, and I’m doing the best to manage it.  As the end of the project nears, the intensity increases.  My body revolts.

I’m sitting here trying to come up with some ideas to get over this cold.  I know what I’m going to do when both the cold and the project go away, but I need to figure out how to get me there.  I think the best I can do is eat healthy foods, sleep as much as I can, and take some vitamins.  I’ll take some cold medicine along the way, too.

Alright, it is getting late, and I get up early.  I’d like you to take it from here, if you don’t mind.  Please share some of your stories of when big projects collide with a nice, big cold.  How do you manage to make it through successfully?

Breakfast:  Pancake Mix; Egg Whites; Banana; Bread, sourdough; Morning Coffee

Morning Snack:  Ham, low-fat; Banana

Lunch:  Fettucini Alfredo; Asparagus, cooked

Afternoon Snack:  Fudge Swirl Sundae

Dinner:  Chicken with Dumplings; Zucchini, cooked; Cantaloupe; Olives, black or green; Barley, cooked

Dessert:  Chocolate Fudge Bar

Drinks:  Crystal Light; water

Exercise:  no exercise today.  I felt very crappy this morning, so no exercise.

Pedometer:  ?

I am concerned about the balance I’m trying to keep in my life.  I like to have a distinct separation between my work and home lives.  Unfortunately, the lines are blurred for a big project.  The project will end but not soon enough.

I especially need the balance now, because I am working on a big change in my life.  I’m trying to reach a big weight-loss goal, and it takes consistent effort.  I cannot get distracted.

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I am trying to reduce the stress by breaking down my big project into smaller parts.  By doing this, I hope to feel a little bit relaxed about the big task before me.  I have some time off scheduled near the end of the month, and I really want that to be a completely relaxing experience.

I can understand how big projects with such big demands can have a negative effect on people’s lives.  The stress can be high.  It’s worse when it has the potential to impact other goals in your life.

I am probably rambling a little bit.  That could be a side effect of the stress.  I don’t know.  In these difficult times, I think employers are asking for more.  What has been your experience?  Have you seen your stress level go up with the number of layoffs? 

Breakfast:  Cinnamon Swirl Granola Bar; Egg; Banana; Morning Coffee; Cracker, Honeymaid Graham Crackers (Nabisco) ,Low Fat Honey

Morning Snack:  Chicken Breast; Banana

Lunch:  Chicken Noodle Soup; Cucumber; FF Dressing

Afternoon Snack:  Honey Mustard Pretzel Sticks

Dinner:  Stroganoff Sauce with Beef and Noodles; Eggplant, cooked; Cantaloupe; Oil, canola, olive, peanut, safflower; Rice, brown, cooked

Dessert:  Chocolate Peanut Butter Bar

Drinks:  Crystal Light; water

Exercise:  30 minutes on recumbent bike at 138 bpm.  16.67% of weekly exercise goal is complete.

Pedometer:  ?