The first time I did Ironman I was able to give up beer, ice cream, cakes, biscuits, chocolate ...... Pretty much everything for 2 1/2 months. And, with some training, I lost 13kg to hit 83kg. My motto was 'if I eat it, I've got to carry it for 226km'.
Over the last 3 years I've bounced back to 87kg - not a big gain, so you think it would be pretty simple to knock off 3 - 4 kgs? Nup!
Whereas last time I went about 70 days junk food free, this time I'm struggling to do 7 hours!
Why do i want to drop some weight?
A range of reasons from simple things like it's so much easier to get into your wetsuit, to knowing your not hauling the equivalent of an extra two to three 2 litre bottles of milk up every hill during the race, to the health reasons of dropping abdominal fat (not good for men) and of course, the pure vanity reason of looking lean!
So here's my plan to drop 4 kgs.
1: set a SMART goal - to weigh in at Ironman at 83kg on March 6 2010.
2: 'vocalise' the goal. Research shows that telling others your goals strengthens your goal drive and motivation. (check '59 seconds' for a great book that summarizes the proven research in the 'self help' area.) Ok, I've just told the entire cyber world, that should do it!
3: Set daily functional goals -
Make sure I have a good breakfast including protein
Get my wife to hide all chocolate (I work from home so my stress/procrastination/thinking about a problem behaviour is to chomp Nestle chocolate bits! I know it's my brain searching for a 'feel good' response from the chocolate to help with the stress. And I know that a a quick walk and a glass of water will do the same but ...... If there's chocolate in the house, I'll find it!). I've tried buying dark chocolate and putting it in the freezer - that slowed me down ..... a little.
Add protein to lunch to help manage afternoon sugar cravings. There's a feedback mechanism that gets your body searching for sugar 20 - 30 minutes after a 'sugary' meal. Protein (a boiled egg, smoothie, 1/2 a protein bar etc) helps you feel full and satiated as well as helping to manage sugar cravings.
I've also been using the First Endurance products and I've noticed that if I take the Optygen/Multi V comb before a long session, I don't come home with that 'wolf like', ravenous, gotta eat the entire pantry/fridge feeling. So I'll get more stringent on doing that before every long session.
So that's my start. Got any tips that you use? Let me know.....please!
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