Saturday, April 07, 2012
I know every "body" is different - I've been reading a lot about cravings, successes in managing them and failures, and wanted to share a little of my personal experiences as food for thought:
What could be more depressing than waking up, feeling great about starting a new diet! You've bought all the foods, start with breakfast, maybe make it through lunch okay, only to find at some point later in the day you are just distracted by hunger! If you've never experienced this - move on! If this sounds familiar, feel free to read on...
The answer for Me: low carb / real food
My "old" eating style that I always returned to after trying to "diet" and sometimes losing weight was the Standard American Diet - high carb, high sugar, and highly processed. And this pattern of always returning to the SAD also led to my highest weight ever.
The Insulin Rollercoaster: Insulin is a hormone. Too much of a spike In insulin (caused by high glycemic index foods) causes cravings for even more food - it can turn into an ugly cycle quickly. The SAD is a glycemic nightmare. Never satisfied, you are always feeling hungry - craving more food. It's NOT a personal weakness, it's hormonal. So maybe "diets" that include high glycemic foods aren't for Me.
Somewhere in my diet experiences, I tried a "low carb" diet. However, I now realize that I was trying to utilize all the "convenient, highly processed" packaged foods - high protein/low carb meal replacement drinks and bars. But I was still hungry, perhaps the problem was that I was over fed and under nourished? Real food can be purchased at a roadside stand as it grows on a farm. Processed foods lose a lot of nutrients along the way: the Real Food is processed to add things and take things away to increase shelf life. Some have referred to these highly processed items as 'food like substances'! Is it possible that in trying to be low carb, but without Real Food, that my body was still craving certain nutrients (under nourished)? Perhaps that was a factor in my original failure on a low carb lifestyle.
Having now switched to a Primal/Paleo diet (also low carb - but I now eat only Real Foods) I no longer have unreasonable/unmanageable food cravings. So for My body - this seems to be the lifestyle that works for me with the marvelous side effect of weight loss. The "diet industry" doesn't get any more of my money for their latest pixie dust! My money now goes to the farmers and purveyors who provide me with the real foods that my body needs, that wont put me on the insulin rollercoaster, so I can live a physically and mentally healthy life - I wasn't weak or meant to be fat, i just wasn't fueling My body properly.
Hey Ladies!!!!!!! - i do still experience 2-3 days a month - hormonal - where I have to actively pay attention to my food choices. As long as I focus on lean proteins with each meal - it seems to work for Me in keeping the Cravings monster away! But honestly, if carb cravings are going to show up - I know when they'll arrive!
Thursday, April 05, 2012
Otherwise known as the lettuce wrap.
Can I just say: I love a good burger! But being Paleo/Primal: no bun, no cheese, no ketchup, w mustard and all the veggies wrapped in lettuce leaves.
I'm loving the variety of "lettuce wraps" that differing restaurants provide when asked to do a bunless burger wrapped in lettuce: wedges of iceberg, a pile of shredded lettuce (okay - used the fork), a few leaves of iceberg wrapped around the burger, and today's option... A long Romain leaf folded in half cross wise... Brilliant!
PS - the bunless/lettuce wrapped option is rarely on the menu - but I've found almost all willing to accommodate if you just remember to ask. But remember - lettuce won't be able to absorb all the juices running out of the burger - so get extra napkins too!
Enjoy the rest of your week!
Monday, April 02, 2012
Down 75 pounds:
- that's half way to my "original goal weight"
- only 15 lbs away from "One-derland"
- only 25 lbs away from being "over weight" meaning no longer being "obese"
- only 25 lbs away from my Spark Tracker goal
This got me thinking about the concept of a "goal weight" (because I'll need to set a new Spark Tracker goal - not necessarily weight based) - and maintenance mode vs diet recidivism (gaining it all back)....
Goal Weight: for my height/age, the chart says 118 - 155 (lowest adult weight ever - 164). Still, that's quite a spread! How does one choose an appropriate weight? Am I big, medium or small framed? Sure, there's the measure your wrist method to estimate "frame size", or assume I'm big boned based on weight - not! Then there was the way I set my personal "original goal weight", split the difference of the numbers above, so goal 134 or -150 lbs. So what IS a reasonable goal? Let's think about some other things first....
Let's start with recidivism:
From my past - I would always "diet" to loose weight, stop dieting when I hit goal (or got disappointed by whatever), and go back to all my old habits and be stunned that I would put the weight back on. The diets weren't always balanced either (my search for pixie dust to make the weight go away...), so I'm certain I also slowed down my metabolism a few times, and this allowed the weight to come back on even easier once I stopped dieting.
For ME - I believe if I have a goal weight that is unreasonable and therefore unattainable, that I could easily become disencanted with a lack of "weight loss" progress and be at risk for recidivism again. Soo... How do I set healthy weight loss goals that will continue to encourage the healthy lifestyle goals I'm currently following?
I think what I will need to Maintain will be to get within a "healthy" weight range, and then drop all weight related goals (thanks Sparkers and Egalitaire!) and instead pick up nutrition and exercise goals. At that point I will be continuing to focus on all the Healthy Lifestyle changes I made that just happend to have the consequences of weight loss and getting me into a healthy normal weight range, and I believe my body will stop loosing weight when it finds the happy balance point.
So, once I ditch the first 100 lbs forever, I'll set the next Spark Tracker to get me out of Over Weight and just into the top of the Normal Range. Once I hit 155 I'm going to set other health related goals that will help me maintain a healthy life (and if I lose a little more weight - that's okay too!)
Thursday, March 29, 2012
Wanted to check on my before and after photo abilities. It is difficult, because I tend to shy away from photo ops! I'm usually the one behind the lense, not in front of it...
Where I started - highest weight ever. Not much of a photo, but hopefully you can get a sense of how "wide" I was. 22/24 2x or 3x depending...
Where I am today - in my new DKNY size 16 jeans! They say a picture paints a thousand words - well this one only paints 928, because this is what it looks like with 72 less pounds of Tink!
My best Model pose!
Thursday, March 29, 2012
For those of us who enjoy stepping on the scale every day, it's sometimes hard to see the forest for the trees. Here's my scale results summarized for the past two quarter (and yours would be?):
4Q11 results: Scale - down 30 pounds....
1Q12 results: Scale - down another 30 pounds!
For anyone following my blog regularly, you know I hit a "plateau" of several weeks this quarter - and was very frustrated by it... but when averaged, I'm really not loosing any slower or faster this quarter than when I started my shift to a Paleo/Primal lifestyle last year - still loosing about 10 lbs a month. How? Consistency. I don't really have a desire to "cheat" because this isn't a diet - it was a choice I made to change my lifestyle, including the foods I eat. Granted I still have quite a bit of weight to loose before being in a healthy range, and I know weight loss may slow as I get closer to that weight, but it's nice to know I'm on the right trajectory!
Moral of the story: Even if weight loss had been close to linear (and it never will be!), since I'm "averaging" loosing a pound every three days - in a "linear" world, I'd still only get the "positive feedback" of a drop in numbers every third day - said another way... 2 of 3 days I would NOT be getting positive feedback... And in my past, that would depress me and cause me to loose my "diet" resolve.
Don't let "Scale Addiction" or a lack of positive feedback derail Your progress. Implement your plan consistently... And the results WILL follow!
Resources: Under the My Tracker tab is Weight Tracker. I highly recommend using this resource! You can record your weight and other measurements and see the results over time as a graph, or raw data. And, if you fill in goals, you will have a trend line to measure progress to goal against. Note: I also started recording my body measurements at the start of January, so those1Q12 results: waist -3", hips -4", thigh -4.5", calf -1.25", upper arm -1.75"
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