Howdy for week 7 of this adventure all you, friends, family, fiends, foes, and major funky folks!

Here I am, rolling into Week 7 of the “Damn, I’m Fat Again” chronicles, and let me tell ya’ — it’s been an angst-filled ride. This week, I’m reflecting on what it means to hit that seven-week mark. If you’ve ever tried to change your eating habits, get off the couch, or even just drink more water, you’ll know that seven weeks feels like an eternity and the blink of an eye all at the same time. I seem to be more depressed and angry than usual. So I need to work on my attitude.

Now, I know that some of you are wondering, “Dean, are you still on the wagon? Or did you take a flying leap off it and land face-first into a triple cheeseburger, fries and a strawberry shake?” I’ll admit, it’s been tough. Let’s just say the wagon and I are having some knock-down-drag-out fights, but I am winning, slowly, but winning.

Dean-ism: “My wife said I need to get in shape, I said, “Round is a shape, leave me alone!””

(That is a joke folks, my wife is very supportive, and yes, she reads these.)

The Scale: Friend or Foe?

First off, let’s talk about that damnable scale. You know, that judgmental little beast that lives on the bathroom floor and never lies — yeah, right. This week, I stepped on it, and it gave me one of those numbers that made me squint like I was trying to read the fine print on one of my used car contracts. It wasn’t terrible, but it wasn’t great either. The needle is moving — just not as fast as I’d like. (never does) And here’s where the mental gyrations come in. Do I give myself credit for the small progress, or do I beat myself up because I’m not losing weight like I’m auditioning for a commercial for Ozempic? I’m going to go with a little bit of both. I was able to see the number over my slightly smaller gut. I have lost 2 inches on my pants size, so I am celebrating that, not with cake, but with a mental fist pump.

Food Choices: The Good, the Bad, and the Pepperoni Pizza From Hell

Let’s get real about the food. I’ve had some wins. For instance, I’ve been incorporating more veggies into my meals. Who knew I could do that? I am really a steak and taters kind of person. Carrots, peas and green beans aren’t really great, but they are kind of filling. (I mean, it’s no McDonald’s french fry, but it’s not spit-it-out yucky.) I am learning to deal with it.

But then came Sunday night. Oh, my Lordy! My resolve was as weak as state fair lemonade, and the pizza delivery app was just so easy. My wife wanted pizza, and I finally caved in and ordered one for her. I was able to fit a baked alfredo dish from Domino’s into my calorie counter and not make it cry. I counted up the calories and I was just over my limit for the day by 27. Not the end of the world, but it made me feel like a failure. (I know, that’s a small slip, but my O.C.D. went berserk over it.) Here’s the thing, though: one small “aw crap” doesn’t erase the “attaboys” I’ve made. In the past, I might’ve said, “Well, I blew it — might as well share the whole pizza and get ice cream now.” But this time, I got my good brain back on track, and didn’t let it get to me. The next day, I got back to my oatmeal breakfast and set up my lunch with only 330 calories. Growth, my friends, at least a tiny bit of mental growth.

Exercise: My Love-Hate Relationship with Moving

Exercise this week has been well…interesting. I’m still sticking to my goal of moving more, but some days, it feels like my body has other plans. Tuesday morning, I was getting ready for work, and I planned to walk the used car lot where I work two more times than usual. Only to be greeted by my right knee screaming, “Not today, you dummy!” (In Redd Foxx’s voice) I still walked and I managed a couple of decent times around the lot, with a knee brace and even tried some stretching. I ended up at 11,000 steps for the day. Let me tell you, there’s nothing quite like discovering muscles you didn’t know you could still use, because they’re all yelling at you the next day. I shouldn’t have tried to pick up debris on the lot, my back is killing me, but next time it won’t and I will feel better about it. (My boss laughs at me for doing the lot attendant’s job, even if it is unintentional.)

Dean-ism: “I know I am getting older, now I run into my friends at a pharmacy instead of a cool nightclub”

The Mental Game: Winning the “Battle of Evermore” in My Head

Here’s what I’ve realized this week: so much of this challenge is mental. It’s not just about what I eat or how much I move — it’s about the B.S. stories I tell myself, and if they fool me well enough to quit or go on. (Rationalization, it works both ways.)

For so many years, I’ve had this stupid stuff running in my head: “I’m just a big guy, I look just exactly like my Dad, and he was happy with himself.” That’s just not how it is and doesn’t have be. And while there’s some truth in my DNA to that, (I mean, I’ll never be an underwear model, or as cool of a guy as my Dad), it doesn’t mean I can’t be much healthier. Changing that story in my head is the hardest thing, but I’m working on it. (Even if it is slowly.)

The problem I have is that I really idolized my Dad, people loved him, and he was just that “Naturally Charismatic” kind of guy. (I know he worked on it, but he truly was) I loved my Mom, and she was the real brains of the outfit, but Dad was the consummate salesman. He could sell and that was a gift from God, in my humble but most accurate opinion.)

I’ve started keeping a journal — not just about what I eat, but about how I feel about it. Writing things down helps me see some of my strange patterns, like how stress and boredom makes me reach for the snacks or how a good night’s sleep makes me less likely to crave sugar. It’s not groundbreaking, but it’s starting to help. (You get to read this account, but not my personal battles in my private journal. Sorry, but my internal stuff is too strange and twisted for public consumption.)

Dean-ism: “I am a free spirit, which always sounds better than off the hook and needs a straight jacket soon!” (It’s all in the spin, after all!)

The Week Ahead: Setting Some Realistic Goals

Looking ahead to Week 8, I’m setting a few small, more realistic goals. First, I’m committing to drinking even more water. I know, it sounds basic, but staying hydrated really does make a difference. Plus, it keeps me from mistaking thirst for hunger — a rookie mistake I still make. I am committing to at least 80 oz. per day, it sounds like a lot, but I think I can.

Second, I’m aiming to eat at least four meals at home. The more I cook, the less I’m tempted by a nice sit-down restaurant and their huge portions. And who knows, maybe I’ll discover a new food that doesn’t make me feel like I’m eating like a rabbit.

Finally, I’m going to focus on more movement — not total perfection. Whether it’s a longer walk, some stretching, or even just trying some chair yoga in my office to a little Black Sabbath or Rush (because, duh, it’s still me, and that’s where the good JBL speakers are), the goal is to keep my body in motion and not get bored and hungry. (Boredom is my weakness for hunger, I mistake the two all the time.)

Closing Thought: Progress, Not Perfection

As I wrap up this week, I want to say thank you to everyone who’s been following along on this journey, I am very grateful. Your comments, messages, and encouragement mean the world to me. Yes, please email me, at: deanbensonrocks@gmail.com I love hearing from you all, and I will respond as I can!

This isn’t a straight road. It’s full of twists, hills, valleys, turns, and the occasional detour past the donut shop. But I’m learning that it’s not about being perfect — it’s about showing up for myself, one day at a time. (Sounds like an AA slogan, but hey, that works for them, why not me?) If you’re on your own “get healthier journey”, I hope this serves as a reminder that you’re not alone. We’re all out here, doing our best, stumbling along the way, but getting back up again.

Until next time, stay rock & roll awesome, stay kind to yourself, and remember: progress is the key, not perfection.

Dean Benson, “The Dean Of Rock & Roll” SKY7music.com middays on the “Only Classic Rock Channel”. Also see more of my writing at: https://stan.store/DeanBensonRocks .