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It's "Transition to Maintenance": So Don't Wait Till You've Lost the Weight!

Sunday, August 19, 2012

There! "At Goal and Maintaining" has changed its name: it's now "At Goal and Maintaining + Transition to Maintenance".

So: come on over. Depending upon where we began and how each of us feels individually, "Transition to Maintenance" might be 100 pounds away from "goal" (that elusive concept) or 50 pounds or 20 pounds or . . . . you get it.

It's not necessary to get to goal before we learn about maintenance.

And it's not optimal to wait either.

So many people seem to "get to goal", announce they've reached goal weight with a bit of fanfare and congrats all around and then . . . disappear.

Sure, most of us pretty desperately want to take it off. But we've done that before. A few times. So even more urgently, we want to keep it off.

Best strategy: to learn how. While we're losing. And to continue to learn how, while we keep it off. Permanently.

  
  Member Comments About This Blog Post:

-SHOREIDO- 9/11/2012 3:08PM

    At goal and maintaining helps keep all of us "in the loop" : ) Thanks for the good blog!!

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TINAJANE76 8/24/2012 7:21PM

    I waited until I reached goal to join the team but continued losing for another few months as I settled in. In hindsight, it would have been great for me to have joined sooner because I would have had a lot more support from others who are walking the walk. Hopefully more people will seriously think about doing that as we continue to get the word out about the team. Thanks for being so vocal about what we're doing!

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KLONG8 8/21/2012 11:13PM

    You're right on the money....again. Thanks!

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SLENDERELLA61 8/21/2012 6:54PM

    Another wise blog!! Good job on promoting the new emphasis of our favorite team!! (at least it is mine -- perhaps tied with my local team) Yep, before I came to SP I had lost the weight over and over. This time is different and it is so much better!! If people would start with the end in mind, they wouldn't sweat the scale and little fluctuations so much. They wouldn't worry about losing pounds and pounds each week. When we stay focused on eating healthy, we can do it forever and IT WORKS!! Thanks again for posting.

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ID_VANDAL 8/20/2012 1:01PM

    Thanks for the tip and I'll check it out. I think part of my failed efforts have been because I haven't really been an active part of any team.

Vandal

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CRYSTALJEM 8/20/2012 11:34AM

    Good habits only work if we keep using them. Thanks for helping me realize this - and so much more. emoticon emoticon emoticon

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KALIGIRL 8/20/2012 9:04AM

    Right on!

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_LINDA 8/20/2012 12:54AM

    Great idea for the name! In the end, its all about consistently maintaining a healthy lifestyle -NOT what the scale says at any given time. You do it right and the weight will follow in its own good time. Here is to MAINtaing a healthy lifestyle!
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SWEDE_SU 8/20/2012 12:27AM

    and i was one of those who joined when i *thought* i had reached goal, then changed my goal and did not return until i reached the new goal, two months later - two months lost that i could have spent learning and preparing. after all i've read, i would encourage anyone who plans to keep the weight off (this time, unlike all the other times) to join the team and start developing a plan for life after weight loss. emoticon

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NOLAZYBUTT110 8/19/2012 9:58PM

    I am still struggling....... and I appreciate it when those who did lose it, stayed around and shared all they learned. Its those that dont stay that end up coming back in a year and try again to take it off; they regained it all back! Because they were not consistant and stayed with the porgram because they forgot! I find those who stick around are the ones that keep it off! Thanks Guys and Gals who stayed! susana

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GOING4MUSCLE 8/19/2012 9:39PM

    I love the new team name!

It is vital to learn the maintenance tools BEFORE you ever reach your goal weight, so making the team more inclusive, is fantastic. Back when I was losing, I never would have felt comfortable enough to join a *maintenance* team, before I was certain I was all the way to my target number. I envisioned the members thinking.."what the heck is she doing here, when she still has pounds to lose??" emoticon

The silliest part of that *preconceived* notion of mine, was that even *I* didn't have the foggiest idea of what my maintenance number was meant to be, anyways! It took another 18lbs UNDER my original goal to find out!! emoticon

So join up! We're a great team! emoticon

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MOBYCARP 8/19/2012 6:26PM

    I joined when I was 2 pounds from goal. That "last" 2 pounds went more slowly than the preceding 19 pounds had, but it turned out not to be the last 2.

The team was great with support when I needed to figure out how to maintain. Possibly passing that support on to new maintainers will help me keep maintenance fresh, active, and successful.

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PHEBESS 8/19/2012 4:08PM

    Okay, I will succumb to your appeal (and logic) - and yes, I need to know how to maintain before I get to goal. Because it is so easy to fall back into old habits.

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_RAMONA 8/19/2012 2:54PM

    OKAY, LOL! You've convinced me... I've joined the team (though teams aren't my thing so much) and I've added the team link to my blog entry! Thanks, so much, for all of the encouragement!!!

{{{{{{{{{ HUGS }}}}}}}}}

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4A-HEALTHY-BMI 8/19/2012 1:21PM

    I lurked over there for while but didn't join until I'd reached goal. I didn't think I belonged until I got there. I imagine I'm not the only one, and it's why, when multiple people recently pointed out the way the name sounded that I jumped on that immediately.

Because it makes sense.

As you know from my 2nd ever blog post, I was planning my maintenance when I had 64 lbs still to go. So even though I wasn't on the team, I lurked to my advantage and read the science behind maintenance to start plotting and planning...

http://www.spark
people.com/mypage_public_journa
l_individual.asp?blog_id=228026
3

That was my second ever blog post on SP! LOL

How much more relieved might I have been, had I known I could just ASK the folks on there for help???

Hindsight is always 20-20...

But these changes hopefully mean others will seek us out sooner, now. I hope it will help them.

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Comment edited on: 8/19/2012 3:46:36 PM

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IMAGINE_IT 8/19/2012 10:45AM

    Joining NOW emoticon Why not get my Mind set right...for the maintaining stage of my weight loss journey emoticon


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NEW-CAZ 8/19/2012 10:23AM

    totally agree.
You need a different mindset once you're a goal and all the support you can get
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CAVEPRINCESS65 8/19/2012 10:10AM

    emoticon thoughts and I agreed with you
I did just that - I learned what works for me while I was losing weight
Today - I maintain the weight goal for 34 weeks straight emoticon
I learned how my body react to certain food and exercise program - if I need to lose 2 to 5 pounds now, I know what I need to do


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ONEKIDSMOM 8/19/2012 10:06AM

    I actually joined "At Goal and Maintaining" a few pounds before initial goal. This team helped me figure out maintenance. And I hope to continue maintaining that healthy lifestyle for the rest of my life!

So, as Ellen says, "come on over"... it's more about keeping a healthy lifestyle than it is about a golden number on a scale. We CAN do this!

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"At Goal and Maintaining" name change?

Saturday, August 18, 2012

Following up from my previous blog, and given the desire of the "At Goal and Maintaining Team" to promote weight loss maintenance, I'm wondering if a change of name might help?

Dropping the "At Goal" part and focusing on the learning how to maintain part?

I know that before I'd lost enough weight to meet SP's goal for me (155) I didn't venture to join the team. Felt it would have been a little presumptuous, that "this was not for me". I did, however, begin lurking on the site. And then sought out a well-established At Goal member to mentor me a bit (thanks, TRYINGHARDER!!).

But in retrospect, I'm thinking that learning maintenance strategies while losing weight is key to breaking the weight loss/regain cycle. Key to changing that statistic (only 5% of those who lose weight maintain weight loss) to something closer to 100%.

And in any case, pretty much nobody stays "At Goal". We fluctuate up and down. We change what we define to be "At Goal". We distinguish between lowest achievable weight and lowest sustainable weight.

What do you think? If MAINtaining is the main thing . . . . if we're turning away people during the weight loss phase who aren't At Goal . . . would it help to adopt a different team name?

  
  Member Comments About This Blog Post:

MOBYCARP 8/18/2012 5:00PM

    ". . . learning maintenance strategies while losing weight is key to breaking the weight loss/regain cycle"

I think you're on to something with that. SP's technical details of how to lose have their issues, and they don't always describe things in a way that makes sense, but in 20-20 hindsight . . .

The SP recommendation of losing no more than a half pound per week as you approach goal makes a lot of sense. I sprinted to the goal line, then spent 8 weeks decelerating. I suspect the transition to maintenance might have been smoother if I'd been losing more slowly when I got to goal.

Oh, well. It worked out all right; I lost more slowly to get to where I am, which turned out to be where my goal migrated to. For now, at least.

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4A-HEALTHY-BMI 8/18/2012 12:50PM

    There's a thread where this was suggested yesterday, and I agreed, so I already changed the name last night.

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(See the comment from NELLJONES and my response, here:
http://www.sparkpeople.com
/myspark/team_messageboard_thre
ad.asp?board=0x1111x49482091)

I didn't want to drop the "At Goal and Maintaining" part because the team is referenced that way in lots of places on this site and I didn't want to risk people reading about it and not being able to find it.

So I added the second part (within the character limits) to reflect that we welcome folks trying to plan and transition into maintenance.

And I added a sticky thread in the "Introduce yourself" section of the team forum hoping to draw newbie-friendly discussions there...

And check out the "blurb" at the top of the page that describes what the team is "about." I think I changed that on Thursday. LOL

Great minds think alike?
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I think it's pretty cool that we're all so much on the same page so much of the time. Despite the fact that we've all got our own very independent methods of staying at maintenance!

Comment edited on: 8/18/2012 1:10:33 PM

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_RAMONA 8/18/2012 12:39PM

    "learning maintenance strategies while losing weight is key to breaking the weight loss/regain cycle" AMEN!!!!

Exactly BECAUSE my weight loss has been excrutiatingly slow and because I've chosen to view every plateau as an opportunikty to learn maintenance, I know I will ROCK maintenance when I'm really there!

Thanks for a greatly encouraging series of blog entries!

Ramona

P.S. I'd love it if you could tell me if you think I'm on the right track:
Now (THEN) what?
(my most recent blog entry on the subject... July 28th)

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LAFEMMEDELALUNE 8/18/2012 12:17PM

    Personally, I define "at goal" as a goal range.
The numbers change for me periodically, based on my life and goals (for example, if I am adding more muscle, I may set my maintenance range higher).
The maintenance challenges on the team actually help me a lot with defining that.

In many (most?) ways, it isn't even about the numbers, it's about being able to live my life in a healthy way.

I am so glad to have the maintenance community here on Spark!
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Comment edited on: 8/18/2012 12:17:46 PM

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TRAVELGRRL 8/18/2012 11:28AM

    I think that's brilliant! I wouldn't be interested in joining until I was "at goal", but not sure that's ever going to happen.

Even learning to maintain my weight where I'm at is taking a lot of effort! I appreciate your statement that everyone goes up and down etc., "at goal" seems to indicate a constant but that's just not how our bodies work!

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NANCY- 8/18/2012 10:49AM

    the team just may have a bunch of "lurkers" trying to find out what works...from all your success. I should go lurk (ahem) I mean check out the team.
From an outsider looking in "At Goal" is my desire, I admire all those on the team that have reached goal.

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TKADEEPBREATH 8/18/2012 10:47AM

    Ms. Mellen . . . I love what you say here. You always have such smart and useful things to say. I bet there's a wild side in there somewhere . . but you keep it pretty well hidden (me too . . . ha!) . . no really, it's a whole different way of thinking to maintain. I want to be part of the 5% but it's hard. What do you do when it's time to eat and you go to a new restaurant and all they have on the menu are things you shouldn't eat? Leave? When you are with others is a social setting that is tough. That happened just the other night. At this rate, I'm going to end up starting over ever week, but in reality, my determination to keep going has to be there everyday. That's the key for me. Now with my DH's renewed focus on his diet, we'll do this together.

This is our plan, we're going to plan a "baseline" meal menu that is within his ranges for type 2 and high cholesterol. Stick to that regimen and add things now and then that we know are good choices. Since he can't take "statin" drugs because his liver doesn't tolerate them, natural alternatives must be found. In the hospital this week, the docs are all concerned about that. It's funny, since they can't prescribe a pill, they can't tell him what to do. He's tried about everything. His liver is like a spoiled willful child. It says "I'm going to produce all of this cholesterol no matter what you put me through." Family history plays a big part . . . can't do anything about that.

Loved the post, hope you have a great weekend . . . as always, Jan

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ONEKIDSMOM 8/18/2012 9:52AM

    Did you notice the name *has* been changed? It's now "At Goal & Maintaining + Transition to Maintenance"!

Defining what "goal" means is pretty individual, and it, too, changes. But I'm kind of happy with the name change! emoticon

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You Don't Have to be At Goal to Join In at At Goal and Maintaining!!

Thursday, August 16, 2012

www.sparkpeople.com/myspark/team_mes
sageboard_thread.asp?board=0x1111x4942
1657


There's a great discussion going on among At Goal And Maintaining Team members about the relatively low profile of maintainers at SparkPeople. Even though there are 16,300 of 'em maintaining away on the At Goal And Maintaining Team.

Of course there might be a whole lot more SP members who are maintaining but not engaged in this particular team. And there are probably plenty of maintainers who got to goal weight and left SparkPeople altogether. Don't know.

So, what percentage of SparkPeople members maintain weight loss? Well, how many members are there altogether at Spark People? The site currently claims 12 million registered members. Not all of whom are active either, I suppose. Some of whom (and it would be interesting to know the stats) may have also just left without losing weight.

But these are the numbers we've got. So OK: let's do some math with these numbers.

Conventional wisdom supported by National Weight Loss Registry research tells us only 3-5% of those who lose weight actually keep it off. And that statistic is pretty discouraging for people trying to lose weight, one of the reasons why it's not trumpeted too loudly. (Particularly by commercial weight loss services which depend upon recidivism for profit).

But, I'm thinking that here at SP, 16,300 maintainers out of 12 million total members would be . . . LESS than 3-5%. Way less. My online calculator tells me that 16,300 is only 0.1358333% of 12,000,000.

So: would that mean only 0.1358333% of us here at Spark People keep weight off once we've lost it? That SparkPeople is even LESS successful in assisting people to maintain weight loss than . . . the 3-5% of successful weight loss maintainers in the general population?

I can't believe that's so. Cannot believe that there is any co-relationship between the relatively low profile presently accorded successful weight loss maintainers at Spark People, and this really really really dismal statistic.

However, if only .1358333% of SparkPeople members are weight loss maintainers, that stat would help underline how important the topic of maintaining has to be. For all of us: those still losing AND those trying to maintain.

I get it, if you're not at goal weight right now, you might not feel ready for the topic of "maintaining" just yet. You might even feel it's a bit presumptuous to venture over to At Goal and Maintaining. But: not so. You're welcome right now.

That's because just about nobody who is trying to lose weight is doing it for the first time. We lose, then we regain. We grit out teeth and lose again and then . . . regain. And then again. And again.

Not good for our health. Physically or emotionally or spiritually . . . . .

Been there. Felt the self loathing.

So: here's a modest proposal.

If you're still losing, maybe now's the time to break the cycle of losing and regaining and losing and regaining by joining the discussion about maintaining even before you are at goal. On the At Goal and Maintaining Team message board.

There's a great group of people right there trying to pave the way. With some very hardworking and committed team leaders. Who really want to make a difference.

At Goal and Maintaining is considering the strategies for weight loss maintenance. Learning how to keep it off. Suggesting that it would be optimal to expect weight loss success AND to plan during weight loss how to maintain weight loss.

What's it going to take? How do we develop the resolve to do whatever it takes? And to keep on doing it? Permanently?

If we're not going to regain, then it's pretty clear. Developing the determination to maintain, the techniques, the strategies: all of this has to be incorporated into the weight loss process.

That's how we can give ourselves the best possible chance that we'll never have to lose it again.

That's how we can change the statistic from .1358333% to 3% and 5% and . . . why not as close as possible to 100%??

Weight loss Utopia? Everybody who does the hard work of weight loss gets to keep the weight off!! Forever!! Yeah!!

  
  Member Comments About This Blog Post:

CMFARRELL36 8/17/2012 5:38PM

    Thanks for sharing!
I hope to come and "meet" you all one day but, realistically I still have a long way to go before I could start getting to think and to know about maintenance strategies.

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NEW-CAZ 8/17/2012 5:32PM

    Great idea, so pleased Tatty sent me to this blog, I'll spread the word
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CRYSTALJEM 8/17/2012 12:07PM

    That is absolutely brilliant in my opinion. Nothing like being prepared and making sure the path you are currently on really is preparing you for transition to the "next" step. Including people who are at the point where you want to be can be motivational and provide a whole new mentoring group. Thank you so much for sharing.

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NANCY- 8/17/2012 9:15AM

    "If we're not going to regain, then it's pretty clear. Developing the determination to maintain, the techniques, the strategies: all of this has to be incorporated into the weight loss process."

WELL SAID!!!
Developing healthy habits as we lose weight is key to maintaining.
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IMAGINE_IT 8/17/2012 4:11AM

    Never even thought about this..all this time i am anxiously working towards my goal weight when i maybe could pick up pointers..ideas....and some wisdom from the Maintaining team members!
I will go and check it out...thanks Ellen. emoticon

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PHEBESS 8/16/2012 8:50PM

    Can I give you a definite maybe about joining? I'm trying to downsize everything, so joining a new team seems to be, well, not downsizing.........

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CMRAND54 8/16/2012 8:24PM

    Ok, I joined. I lost 70 pounds (or more, I'm not sure where I started) and I've gained almost 10 of it back over the past year. Some of that is muscle - my clothes still fit - but I want to get back to my goal weight and stay there.

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_LINDA 8/16/2012 8:06PM

    Great suggestion Ellen! I hope people take you up on it!
I don't think its a failure when someone can't lose weight and hits a plateau -if you look at the other side of it -that they are MAINtaining rather then gaining, that is a big plus!
I suspect there are far fewer members on Sparks then they trumpet. Because people can leave Sparks, and their page forever remains with no way to delete it, only turn it offline, their number can be way off base. And lots do leave when the weight is lost, and lots rebound back when they have regained too. Dynamic site for sure. I have to wonder why they allow no deleting -their storage capacity must be huge.
Here is to showing Sparks we are a much needed feature of the weight loss picture! Go team!

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ONEKIDSMOM 8/16/2012 7:33PM

    Here's a concept: what if instead of LOSING weight, we MAINTAINED healthier habits? In fact, I experimented with this the last time I "got healthy". I maintained my way through the loss cycle... got fit, and was really happy with where I was.

Then I tripped over the dog. emoticon Don't laugh too loud, that is literally when my regain started. I injured my foot, and it became painful to walk. And I didn't deal well with that. I tried even harder, but then gave up under other distractions... I regained a bunch... yet again.

THIS time, hopefully the LAST time of having to lose, yes, I used a commercial weight loss program... but I firmly knew I wasn't doing it to lose weight. I was doing it to get back my fitness. The weight loss that came with it? The result of maintaining healthier habits.

So, yes, readers... come on over to At Goal and Maintaining... and maintain your way to where your body wants to naturally be! emoticon And we are worth it! Spark on! emoticon

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ADAGIO_CON_BRIO 8/16/2012 7:30PM

    I am really glad that I read this.

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MAINtaining: 4A-HEALTHY-BMI knows it's the main thing!

Sunday, August 12, 2012

www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5012438#c
omments


OK, I don't want to embarrass 4A-HEALTHY-BMI by becoming a one-note cheerleader for her blogs . . . but yeah, I guess that's a possibility.

Because she writes excellent blogs. And is an outstanding leader for the At Goal and Maintaining Team.

Which, IMHO, is a really key team here at SparkPeople.

Because losing the weight to achieve our goal, and then keeping it off and staying healthy is what most SparkPeople aspire to do.

And it's tough to do -- we know that because current research indicates only about 5% of people who take it off, keep it off.

So if we don't learn about maintaining strategies, the hard won "victory" (weight loss) may also be a short won victory.

Commercial weight loss services depend upon recidivism for their business plan.

SP, although supported by advertising, is free: not a "commercial" site.

Which means that SP may be uniquely positioned to become the world leader in researching and teaching weight loss maintenance strategies.

I posted a link to 4A-HEALTHY-BMI's latest blog on the Spark Team Staff page. And I'm hoping you might join me in "liking" her blog and in encouraging SP to increase its efforts in the absolutely crucial area of weight loss MAINtenance!!

Here's that link too:

www.sparkpeople.com/mypage.asp?id=SP
%5FSTAFF


I'd love to see SP become the world leader in weight loss MAINTENANCE research, skills development, motivation and support.

What do you think? Whether you're at goal now or not, is MAINtenance your MAIN thing too?

  
  Member Comments About This Blog Post:

TEENY_BIKINI 8/16/2012 11:48AM

    Awesome reference! Thanks!!

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NANCY- 8/13/2012 9:43AM

    MAINtaining is the ultimate goal for me. Developing a healthy lifestyle for life. I'm not just here to lose weight. Thanks for sharing her blog with us.

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KALIGIRL 8/13/2012 8:58AM

    Maintenance is far from my main thing - never will get very high on the scale because weight is only half of physical wellness, which is only part of a healthy life-style. (Plus doesn't hurt to be as WALKINGANNIE dubbed me, a natural 'thin' person.)

My 'style' in so many other areas - emotional, intellectual, spiritual and social, to name a few - are where I need the most focus...

The wonderful thing about Spark is that even if "Because losing the weight to achieve our goal, and then keeping it off and staying healthy is what most SparkPeople aspire to do." - there's room for the rest of us.

Namaste my friend.

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_LINDA 8/12/2012 9:39PM

    Between you and ONEKIDSMOM, I am getting the links to her well written blogs. She should be recognized in that 5% article (its an older one that has been on before) as well as being a great leader of this team. Maintenance does need to come into the spotlight!! Spark needs to work at improving that 5% instead of just leaving successful weight loss achievers hanging!
Thanks for the link!

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DDOORN 8/12/2012 8:33PM

    Oh hey, definitely adding my note amongst the cheerleading! On both counts, 1) the wonderful accomplishments and inspirations offered by 4A-HEALTHY-BMI AND the 2) critical role maintenance plays in living a healthy and well LIFESTYLE, which implies long-term, however is all too often glossed over and not spelled out loud & clear!

Don

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TRAVELGRRL 8/12/2012 8:14PM

    I read her blog and as usual it's excellent. I didn't even think about "liking" it so thanks for the reminder. I'll pop over and do that now.

Of course MAINtenance has to be the MAIN thing, otherwise what's the point?

I agree that SP doesn't depend on people needed their services over and over and over again, like the paid weight loss programs, so it truly IS uniquely positioned to be the voice and advocate of maintenance.

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PHEBESS 8/12/2012 7:47PM

    I've always said that even maintaining a plateau is a whole lot better than gaining!!!!!

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SLENDERELLA61 8/12/2012 7:42PM

    100% agree!! She's a great leader. Maintenance is the MAIN thing. I used to think maintenance was just plain boring, now I think it is positively the COOLEST thing there is!! Thanks.

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4A-HEALTHY-BMI 8/12/2012 7:16PM

    Thanks.

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You know I'd love nothing better than to see that maintenance success rate skyrocket. Here, or anywhere else. I'm hoping the stats we're gathering on the maintenance anniversaries might give us an idea of whether we're beating those odds.

People are suffering. The emotional pain of regain is real. The physical damage done to our bodies by yo-yo-ing is real, too. If you're just going to gain the weight back, depending on the situation it might be better not to lose it in the first place.

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Maintenance IS hard, just as is weight loss. But I don't think it has to be as hard as it currently is. I really really don't.

Comment edited on: 8/12/2012 7:16:51 PM

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Eat Fast Eat

Friday, August 10, 2012

bradpilon.com/

Nope, not about fast foods. Or pausing while you eat.

About fasting. Not eating at all.

At two different points in my life, I've fasted for a week. No food. Water only. I used a book called "Fasting Can Change Your Life."

It was an interesting experience, not for weight loss so much as for resting the body physically from the work of digestion, slowing down and "resetting" the appetite, and providing a spiritual focus akin to mediation: "emptying" the mind. Hunger while fasting is not constant: it comes and goes. But fasting in that manner really does require supervision by someone experienced in supervising fasts; and it really does require that the person doing the fasting can withdraw from the usual routines of life and rest and keep warm. Not something to take on casually, or at least that's my opinion.

I haven't fasted for awhile, but there have been a few recent blogs in SP on this topic, riffing on a BBC program (which we can't get here in North America). However, one of the comments pointed me to this link on the Eat Fast Eat approach: namely, eating five days a week, and fasting two (separated) days a week, with a 600 calorie breakfast on the morning of the fast day and then no further food until the following morning's breakfast. The Eat Fast Eat approach also stresses weight training.

There are many religious practices that incorporate fasting, of course, including Ramadan.

And there are plenty of people outside the religious context who do fast (even without the 600 calorie breakfast) one or two days a week quite routinely.

This Eat Fast Eat approach is attractive to me as a more moderate approach which would not require withdrawal from the ordinary routine of work/life.

Has anyone here tried it?

Your experiences?

Do you recommend it?

  
  Member Comments About This Blog Post:

BREWMASTERBILL 8/15/2012 10:08AM

    SLENDERELLA61 - For the record, protein sparing modified fast is NOT intermittent fasting. They are not even distant cousins.

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GRACEFULIFE 8/15/2012 9:33AM

    Here are some more resources on Leangains:
http://www.leangains.
com/2010/04/leangains-guide.htm
l
http://www.leangains.com/s
earch/label/Questions%20and%20A
nswers
http://www.leangains.
com/search/label/Interviews

The Q&A page contains Martin's approach to beginning IF with women. Similar to what BB says (that he worked into it gradually by taking a first meal later and later) and Berardi's book suggests (backing up the first meal by ~15 minutes a day... I'd add "as you feel comfortable" to that scheme also).

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GRACEFULIFE 8/15/2012 9:24AM

    Let me also note that while I used to discourage any form of fasting, up-to-24-hour fasting for up-to-two-days-per-week I now think is OK. I'd still discourage anything more than that. I'd also, personally, strongly discourage any form of anything using any of the terms "juice fast", "cleansing", or "detoxification".

Also, as some people have slightly hinted, any form of fasting may or may not be for you if you are diabetic (especially type 1--IFing might help a mild type 2), or hypothyroid, or in any other way metabolically abnormal in a medically provable sense then you should exercise extreme caution and consult medical professionals. However, you also have every right to seek out progressive and open-minded medical professionals.

I'm assuming you are referring to Pilon's latest blog post http://bradpilon.com/weight-loss/th
e-52-diet-my-review/ ...let me note that I don't think 5/2 is the best IF approach (based mostly on Berardi's experience--I won't be trying 24 hour fasts in the foreseeable future).

Let me also state that now that I look I accidentally mistook Pilon for a different fitness personality on the web (who I shall not name). Pilon is mostly legit. I will redact the statement in my earlier reply about him.

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TEENY_BIKINI 8/14/2012 10:52PM

    Nope, can't do it. It's interesting to see the different perspectives though... it makes me anxious just thinking about it. The closest I've come to fasting is when they say don't eat after midnight when I get a blood test, but since I am sleeping it's not that much of a sacrifice (and probably the only reason I can do it). Apparently, sleeping through the event inspires great discipline in me :) And that is why sleeping is good...

emoticon

Great blog, gorgeous.

Comment edited on: 8/14/2012 10:53:12 PM

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KALIGIRL 8/13/2012 9:20AM

    I love the idea and have wanted to incorporate a fast day once a month - finding the 'day' when I will not impact others has not been easy...

Hope you find a way to work it into your life'style'!

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GRACEFULIFE 8/13/2012 6:19AM

    It's "Eat Stop Eat", actually. If you intend to try that approach you'd be wise to get your hands on a copy of the book by that name.

I do pretty much what BB does--I start my eating day about noon, but contemplating starting at 1 since I have wound up eating near 9 or so pretty often these days. So far I like it--losing weight, and not hungry enough to bother me much once I adapted, a nice kick in the pants after the first meal and absolutely no afternoon slow feeling--plus it feels like the big dinner kicks up my metabolism. It controls my appetite and snack cravings better than other regimes have, and one less time to seek food adds an hour or so to the useful time of the day. I usually eat two meals, sometimes a small one in between--and you can definitely eat a fully satisfying dinner. So far I don't even bother counting calories with it either. I don't bother exercising fasted as Berkhan recommends; I just get it in when I can. I just finished Berardi's book, and it's pretty good--well written and readable, a good introduction. I only have a couple complaints about it: firstly he makes it sound as if he fasted for more than 24 hours (and perhaps he did), e.g. ate dinner Tuesday, didn't eat until Thursday morning. That does not agree with the ESE book, or Berardi's own writing in other parts of the book which suggest only fasting for a 24 hour period - for example dinner-to-dinner or breakfast-to-breakfast. Secondly, he pushes lots of products that aren't really necessary, like the greens drinks or whatever. I don't use it, and neither do most people experimenting with intermittent fasting.

If you intend to try Berkhan's approach you should be advised that he does not suggest an 8/16 schedule for females, rather he suggests a 10 hour feeding window. I haven't looked into that enough to know why that might be.

Also, note that some replies to this blog entry include significant amounts of broscience--even some which is spouted officially on Spark. Careful investigation and heavy skepticism is advisable.

NOTE: I am redacting the paragraph below this line which I wrote in error. Pilon is generally legit and I was thinking of a different web nutrition personality whom I will not name.
----------------
Most of Pilon's stuff is brosciencey and he has lots of stuff to sell. There are much better places to learn about strategic fasting for health and fitness (honestly better to just avoid the place).
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^^^ Above statement was written in error and is retracted in full.

Comment edited on: 8/15/2012 9:28:39 AM

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MOBYCARP 8/11/2012 8:39PM

    I've heard plugs for fasting as a spiritual discipline off and on for years. I've never tried it for that purpose. I was never dedicated enough to pull it off.

The closest I've actually come to fasting was preparing for a colonoscopy. That involved hunger that came and went, and certain other discomforts as well. But that's not really the kind of fasting that would be helpful for weight loss; the 5 pounds I took off in one day came right back the next day.



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NOLAZYBUTT110 8/11/2012 7:16PM

    Many people dont know how to fast. Your better off fasting one whole day out of 8 days, but still going off meat or having no full meals is hard. You have to go off slow even though its one meal and then come back slow. Going off food slowly and eliminating meat then go down to eating just veggies , then soup to water only. Even such a fast one should not fast longer than 8 days. If its for a cleanse you can do that by just drinking a Detox herbal tea once a day ! But people who are diabetics or have any other health issues should be careful. You should make your own soup and eliminate meat first for a fast. Most fast are for prayer. It wont accomplish much without it! Fast are a waste of time without prayer accompanying it! fast are meant to really help one atune oneself spiritually! Eptying oneself for coming into the presence of G*D! Its not to be a used process for those who know nothing about the spiritual. It can bring a person very close to death if they dont know what they are doing! Its not the best way for losing weight Or for the uninitiate! Hope your careful to still consume something that will sustain you for withotu prayer it can do mroe ahrm than good!

I know of a recipe that used to be given out by Hospitals for those having heart surgery which caused most people to lose a good ten pounds in one to two weeks. It was a tomato soup recipe with veggies and you could eat all you wanted. You did not feel hunger either. You did lose weight. Thats the ticket for many who have surgery. I hope you dont gain all YOUR weight back, because most people who do a foolish fast, do regain most of their weight back. And many get sicker ...those who do not constitute prayer....it can bring you to a bad place if your not carefully and in tune with the right spirits! Good luck!

Comment edited on: 8/11/2012 7:35:17 PM

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SLENDERELLA61 8/11/2012 2:34PM

    I did the protein-sparing fast in 1986 where the only thing I consumed was liquid protein, water, and diet ginger ale. I lost 21 pounds in 28 days. For 9 months I had no periods, had terrible insomnia, and my skin looked dull. I had regained all the weight before I regained my health. I have no desire to try any kind of fasting again.

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BREWMASTERBILL 8/11/2012 12:39PM

    Doing IF now and enjoying it. Fits my lifestyle. I'm a habitually breakfast skipper and love to eat a big dinner, so IF just fits. I'm largely on the 16/8 (fast 16 hours, eat 8), which means I usually have a small, late lunch and a pretty large dinner.

I may do a 24 hour fast as an experiment, but do not plan on incorporating that into my maintenance plan.

One thing to note, for me anyway, is that you have to build up to this. Hunger seemed to be in sync with the clock. At noon, it was lunch time. Period. Breaking that habit so that lunch was whenever I said it was lunch or that sometimes there was no lunch took a lot of practice.

I say if IF works for you, do it. If it doesn't, don't do it.

Also, look at the site http://www.leangains.com, particularly http://www.leangains.com/2008/06/br
ief-primer-on-popular-approache
s-to.html

And finally, you might be interested in this free book by John Berardi http://www.precisionnutrition.com/i
ntermittent-fasting

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ONEKIDSMOM 8/11/2012 7:28AM

    I have never followed such a formal strategy but back when I was between high school and college I followed a modified "feast day / fast day" cycle and dropped about 30 pounds, my first "serious" diet. It set me up for the cycle of starvation response regain of MORE than those 30 pounds and set me on the weight roller coaster for the rest of my life.

I personally don't recommend doing what I did... it was a lifetime disaster. However, this one sounds a little smarter than my crazy teenaged version, so I won't write it off at once, even though since what I'm doing now (portion control, balanced nutrients) is working for me, I'm not likely to try it myself.

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4A-HEALTHY-BMI 8/11/2012 7:26AM

    Lots of people do intermittent fasting (IF), mostly when they're trying to confuse the metabolism and prevent it from adapting to a consistent nutrient level.

http://en.wikipedia.o
rg/wiki/Intermittent_fasting>
Most of the strategies are based on a 24-hour cycle. None of them last a week. Doing that would probably slow your metabolism.

BREWMASTERBILL and GRACEFULIFE have both tried IF. I'll send them over here in case they have comments.

Comment edited on: 8/11/2012 7:34:09 AM

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_LINDA 8/11/2012 1:26AM

    I don't think this is a good idea, especially for anyone wanting to lose weight. You need proper fuel and nutrition to have your body function at its peak and to make the most out of your exercising. Fat burns in the carbohydrate flame. Your brain only uses one fuel -carbohydrates. Your metabolism needs fuel to keep burning. There are just so many reasons not to fast. I have been forced into numerous fasts due to surgeries (and procedures), and I can't say its given me any benefits. I notice the difference if I haven't eaten anything before a workout and when I do (early enough before so the meal or snack is digested and can be used as fuel).
Proceed with caution and preferably under a Dr. or Nurse practitioner's care. It goes without saying diabetics should not even be considering this. I can't see once in a while for religious observances it being a problem, but on a regular basis? No way.

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PHEBESS 8/10/2012 10:07PM

    I've always been a fan of listen to my body. There are times when I don't eat - I'm busy, I'm tired after 4 hours of mural work, I'm sick and my stomach just doesn't want food. I've had a week or two where I only eat maybe 600 cals a day. But those are few and far between - because I'm not eating not by choice, but due to extenuating circumstances.

At the same time, there are fast days in our religion - and some years I can do it, and some I can't. Depends on all kinds of things - and our lady hormones can make fasting even worse. (There was the year I keeled over onto my mom on Yom Kippur.)

So - I agree that one should not approach fasting lightly. And that there is a time and place. Listen to your body and see what it thinks. Try half a day of fasting and see what your body tells you. It might be happy. It might be miserable. Give it a try, but listen carefully to be sure you aren't thinking your body is saying what you want to hear.

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NEWKAREN43 8/10/2012 9:25PM

    Very interesting...I'm tuning in to the responses to learn more about this. Very interesting. Thanks for posting this. I learn from you every time I read one of your blogs...Thank you!

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DDOORN 8/10/2012 9:16PM

    Heard of it, used to pick one day a week to fast. It was so-so for me, not bad, not great. Haven't in a while. Just posted some resources to check out at this blog:

http://www.sparkpeople
.com/mypage_public_journal_indi
vidual.asp?blog_id=5007103

Don

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LEFTHANDLUKE 8/10/2012 9:13PM

    diabetic,couldn't even begin to try that emoticon

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TBARBOUR0322 8/10/2012 9:12PM

    The thought scares me.

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CMRAND54 8/10/2012 9:04PM

    I've never fasted unless I was really sick. If you try it, be cautious. Let us know how it turns out.

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