Instant gratification is challenge to weight loss

A little more than two weeks ago, I set some goals for becoming more healthy, and documented them in the first installment of this "Gut Check" column.

My goals include regular exercise and a sensible diet, with added focus on the spiritual and mental challenges involved with this major lifestyle change.

So, after two weeks, I have had some success, but several unforeseen hurdles have appeared in my path.

It's time to call in the experts.

A co-worker loaned me a book that I've begun to read, called "Empowering Your Health." The book was written by Nashville's Dr. Asa Andrew, who dubs himself "America's Health Coach." That title is trademarked, by the way.

Right off the bat, Dr. Andrew got me interested by admitting in his book that he once wore five T-shirts under his shirt so that he would look more buff than he already was. Anyone who can admit that is OK in my book.

I also like the fact that he places emphasis on God, and on common sense -- two things that are important to me as I go about this change in lifestyle.

In the book, Andrew asks, "Do you want to get well?" And I do, so I will continue reading. As I learn more from the good doc, I will let you know.

Meanwhile, I have learned some things from my own initial experiences. A lot of things have to change, and it has not been easy for me to make those changes.

First of all, I've learned it's not good to walk too late at night, because when I do, I can't fall asleep.

Early on, this caused me fits. I would go walking around the neighborhood as the sun was going down, which bumped up my energy level, causing me to lay awake in bed for hours of tossing and turning.

The night after I wrote my first column, I got three hours of sleep.

I get up at about 5 a.m. so I can be at work by 6 or 6:30. That means I need to be asleep no later than 10 p.m. to get seven hours of sleep, which seems to be the optimal amount for me.

To get in bed by 10, I've found I really need to finish my walk no later than about 6 p.m. I usually walk close to two miles, which takes me about half an hour.

I have walked at least a mile almost every day, but notice the word "almost."

There have been some days that I have just not been motivated to do anything. Especially in the morning.

Only twice in the past two weeks have I gotten out of bed and set out around the block -- a one-mile loop -- to begin my day. Both times I felt great all day.

This is my problem: Sometimes I am unwilling to give up the instant gratification of being lazy in exchange for the delayed gratification of feeling well.

This is where I need the most spiritual help.

Instant gratification has been a lifelong demon of mine, and it is taking an entirely new way of thinking to change that around. It has been only with God's help that I have made any progress at all, and I continue to struggle. Some things take time, I guess.

I have managed to make it to the gym at the rec center a couple of times a week, but have also fallen short of my goal there.

As far as my sensible diet goes, I have done pretty well until last night, when I cracked under the pressure and bought myself some ice cream.

Other than that, I've been happy. I completely cut out sugar in my coffee and tea, and I have drank only a few diet sodas. I have had only three dessert items in the past 17 days, and only one piece of candy. I'm eating more vegetables and proteins, and fewer starches.

My blood sugar has been down, and I am feeling better.

And now, time for the big reveal: I have dropped to 238 pounds, and haven't had a reading above 239 in the past week. I started at 244, so I have lost six pounds in the past 17 days, and most of it was within the first ten days.

About nine months ago I was at my weight apex of 256 pounds, so I have dropped a total of 18 pounds since then. That's enough motivation to keep me moving forward, seeking that delayed gratification.

-- John Philleo is editor of the Times-Gazette. He can be reached at (931) 684-1200, ext. 218, or by e-mail at editor@t-g.com. This column is scheduled to be published every Friday.