• 
  
• Down in weight 5.4 lbs. or 2.45 kg, putting myself at 231.4 lbs. or 104kg
  
• I joined an on-line weight loss competition
  
  • 
    
  • I wanted to see what the experience was like
    
  • I’m hoping that it will inspire me to keep on track with my progress
    
  • I’m not expecting to win, more to retain some accountability
    
  
  
  
• I’m still having some binging issues
  
  • 
    
  • Weekend cheats
    
  • Night time cheats
    
  
  
  
• I’m doing better with tracking, which is leading to smarter choices
  
• I’m down to 2 shakes a day while keeping my protein up
  
• I’m trying to make an effort to reduce my consumption of diet pop
  

• 
  
• I’ve switched over to a new routine
  
  • 
    
  • It combines both 5/3/1 and Bigger Leaner Stronger
    
  • I’m going to be focusing a lot on form with my major lifts (Bench, Press, Squat, and Deadlift)
    
  • It’s shorter in the amount of exercises; probably the shortest I’ve ever done.
    
  • It focuses on heavy weights across the board
    
  • There are circuits, which is something that I haven’t used before either
    
  • It’s something that changes every two months or so
    
  • So far I’m really sore and feeling pretty good about it
    
  
  
  
• I’ve retained limited cardio
  
  • 
    
  • 5 gym days I do 30 minutes walking and 30 minutes HIIT
    
  • One day a week I do two 30 minute walks and 30 minutes HIIT
    
  • One day a week is an off day where I don’t do anything intentional
    
  
  
  

• 
  
• What is Fat Talk?
  
  • 
    
  • Fat talk is negative comments, thoughts, or expressions about body image.
    
  • I’m fat
    
  • I’m too big for this swimsuit
    
  • You’d look hot if you lost some weight.
    
  • We could be together if you were thinner
    
  • Should you really be eating that?
    
  • Have you lost weight?
    
  • It has nothing to do with size, it’s about unhealthy behaviors and rigid standards set by society.
    
  
  
  
• The tragedy
  
  • 
    
  • This breaks my heart when thinking about how this has probably affected my wife, my sister-in-law, my mother, and my mother-in-law in the past.
    
  • It makes me fear about the probability of this happening to my daughter.
    
  • How much time, effort, emotion, and energy has gone into their concentration on body image?  How much happier and improved would their lives have been and would be if this could be “plucked” from their lives?
    
  • Unfortunately this is easier said than done.
    
  
  
  
• So what can we do to stop this?
  
  • 
    
  • Recognize our self-worth
    
    • 
      
    • We need to realize that our true value comes from who we are, not what we look like
      
    • Concentrate on your number of friends, not your number on the scale.
      
    • Be proud of your mind, your determination, and your heart; not your jean size.
      
    • Understand that even if you’re the prettiest person in the world, if you’re horrible on the inside people won’t want to be around you for long.
      
    
    
    
  • Take action
    
    • 
      
    • Treat yourself and others as you would someone you truly love.  For me, this would be my daughter.
      
    • Try to recognize your triggers and your actions that may hurt others and replace them with positive actions.
      
    • Try to look for the best in yourself and in others.
      
    • Remember that beauty is only skin deep
      
    
    
    
  
  
  

Sources:

• 
  
• Winning the Diet War
  
• Operation Beautiful
  
• TEDxSanAntonio Carolyn Becker Combating Body Dissatisfaction The Destructive Impact
  

• 
  
• Visit the site at http://www.anewfit.me
  
• Leave a Voicemail on the Site
  
• Send me a review in iTunes
  
• I’m on Twitter as @tdhowell
  
• Email me at podcast@anewfit.me
  
• And on Facebook
  

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