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Losing

Saturday, November 17, 2012

Weight loss" just isn't a good concept for people who want to stop yo-yo dieting and sustain a healthy weight because . . . weight loss is all about "loss". Yeah. Duh!

If I had it to do all over again -- losing 90 pounds that is (and I'm determined NEVER to have it do all over again) -- I'm thinking now it would be better to start by looking in the mirror and asking myself, "How many of these pounds do I want to maintain?"

And (related question) how many calories can I eat to maintain just those pounds I want to maintain? When I weighed 230 pounds, I'm pretty sure I was eating 2,300 calories a day: 10 calories a pound. And more, because my weight was still going up. That 100 extra calories a day was resulting in an additional 10 pounds a year. That's all it took.

Now that I weigh in the 140 range, I know I can eat about 1400 calories a day: the magic number is still 10 calories a pound. So "maintaining" myself down to 140 pounds really meant eating within my maintenance range of 1,400 calories a day. From the start. Then keeping it up. Maintaining it.

So: (related question), from the start I also needed to be asking myself, "How can I rearrange those pounds for optimum strength and fitness?" That's the exercise bit. It doesn't seem to have much to do with weight loss, at least for me: more to do with cardio, strength training, flexibility, balance. And mood: optimism, determination, focus.

So: (further related question), it would have helped to ask myself, "What's the optimum nutrition plan to keep each one of those carefully selected pounds I'm gonna maintain as healthy as possible?" Because if I'm starting out with my maintenance range-for-life, each calorie I eat has to be nutritionally packed. Otherwise there won't be enough calories to deliver the complex carbs, protein, healthy fats, and all the micronutrients (vitamins, minerals etc.) that those selected-to-be-sustained pounds need. Every day.

Yeah. Like that.

The longer I'm in maintenance, the more I realize that thinking about "weight loss" is counter-productive. Because a focus on "weight loss" means thinking about LOSS. Lots of losses.

Giving up . . . random mindless eating whatever I want whenever I want.

Giving up . . . sitting around most of the time (except when not just sitting but fully horizontal).

Giving up . . . socializing with the kind of persons who eat all the time and sit around all the time.

No kidding, those extra pounds I didn't want to maintain constituted a highly contagious condition, judging by the general shape and size and fitness level of a lot of people I hung out with at 230! And with whom I justified chocolate croissants. Giant muffins. Elaborate coffee drinks with whipped cream, etc. While wearing size 18 elastic waist pants. And sitting around talking about (gloom) how unfair life is. Sometimes about how much discrimination we felt because of being overweight . . .

Gotta admit, I've lost most of those former friends with the pounds. Not my choice, either. Theirs. Their unwillingness to tolerate and accept my new priorities. Sure, the loss of some of those friends is something I do regret. Just not enough to expose myself to the infection again!

Focusing on loss, on what it's necessary to give up, is something deeply unattractive to human beings. Researchers in economics tell us we attach a huge surplus value to what we already have and do. That we feel entitled to hold onto what we already have and do. (You know the studies: for example, if you pay $5 for an ordinary coffee mug that you use every day, you tend to become attached to it and don't want to sell it for less than $10. It's "special". It's "mine": one of the first things two-year-olds learn to say!!) These feelings of resentment over loss of something "taken away" are much stronger than regret about not achieving something we don't have yet. (Such as health. Such as a more attractive body.)

So: all of this tells me it really doesn't help to focus on loss. Including weight loss. Thinking about weight loss triggers an initial enthusiasm and then creeping resurgence of entitlement. Rebellion. And then failure: which in this context means temporary weight loss, giving up and rapid regain. Never having achieved the feeling of health and fitness.

That's why we've gotta lose the "weight loss" concept. We've gotta think about gain, not loss. And that means we've gotta think about maintenance. Right from the beginning.

Not, "i'm on a weight loss program." Rather, "I'm on a weight maintenance program". Meaning, privately, "I'm eating just enough to maintain those pounds I intend to keep!!" (And sure, saying I was on a weight maintenance program would have resulted in some raised eyebrows when I was 230!! I'd have enjoyed that, actually.)

Not, "I'm on an exercise program to lose weight." Rather, "I'm on an exercise program to gain health. To gain energy. To gain strength, flexibility and balance. And to have more fun!! With new friends who share those values with me!"

Enough of responding to the nosy questions anyhow. How about just leaving it at that last part. "I'm having more fun!"

There is nothing lost that's worth grieving over at all. Not at all.

Because we do have more fun when we're healthy. When we feel good. When we're eating what's good for us and hanging out with people who are good for us. Who are active, happy and optimistic. Way better than that $5 coffee mug, or the chocolate croissant!

It shouldn't be about weight loss. It's really about all there is so to gain. And to maintain. That slim strong active healthy body, having fun.

Once you have it, you feel so entitled to it. So committed to maintaining it. No matter what it takes.

  
  Member Comments About This Blog Post:

SANDYLH1 12/28/2012 5:11PM

  emoticon

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JUSTCHELLE75 11/29/2012 5:37PM

    Love this

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TIFFANIE150 11/29/2012 4:13PM

    BEST POST EVER!!

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WORKNPROGRESS49 11/26/2012 3:32PM

    emoticon blog post!!!

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REENIE131 11/24/2012 11:31PM

    Great blog!

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KANOE10 11/24/2012 10:22AM

    Great blog and well said.

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LAWANDMUSIC 11/23/2012 6:05PM

    Very well said. Thanks!

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ALASKASKY 11/23/2012 1:08PM

    emoticon

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ROSGETSSERIOUS 11/23/2012 12:05PM

    Fabulous well thought out blog - I am going to change my mindset to " weight maintenance" from today! Thanks!
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FIRECOM 11/23/2012 10:48AM

    I really like your blog. The part that really sticks with me is your paragraph ...

"Gotta admit, I've lost most of those former friends with the pounds. Not my choice, either. Theirs. Their unwillingness to tolerate and accept my new priorities. Sure, the loss of some of those friends is something I do regret. Just not enough to expose myself to the infection again!"

This is so true and yet seldom put into practice. I have always maintained that if you want success, associate yourself with those that are successful.

Over the years, I have determined that my magic calories per pound to maintain is closer to 8 rather than 10. I wish it was 10.


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IAMAGEMLOVER 11/23/2012 10:15AM

    emoticon

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HEIDIE6 11/22/2012 9:51AM

  GREAT BLOG--IT REALLY INSPIRED ME. THANK YOU. emoticon

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KIMBOLEAN 11/21/2012 2:03PM

  emoticon

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CRYSTALJEM 11/21/2012 1:22PM

    What a wise and wonderful blog. You've left me with lots to chew on lol. Thank you as always, CJ

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4GREEN4 11/21/2012 12:44PM

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PATIENTSAM 11/21/2012 11:58AM

    emoticon

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SCRAPPINPOLLY 11/21/2012 11:27AM

    Wonderful post today and something that I totally needed.

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SH9719 11/21/2012 11:02AM

    The overall message loss is a gain is a great message. What we appear to be losing in this process other than the weight is in fact just the anchors that were holding us back from a healthy happier life.

I have already thought about my maintenance mode which is 4-5mths from now for me. I guess I do not view the new life long maintenance calorie range as that much of a handicap. Part of what this program puts you through is in fact the lesson plan we need to live the healthy life. My theory is that in maintenance mode I will scale back the intensity of my workout plan and be more focussed with it on conditioning and not on calorie loss. The plan I am already working through will keep me in shape and burn enough calories so there will be less pressure on my calorie range.

I will continue to eat basicaly the way I have learned to do today except I will allow myself to more often relax to enjoy higher calorie good food. The one lesson I have learned is that if I allow myself to have a high calorie meal, it better be good food. No more high calorie junk food for me. That will in fact be my general theme, eating good healthy food in correct proportions.

Good luck on your maintenance journey.

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JOYFULME01 11/21/2012 9:20AM

  Right on the money here.

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EWL978 11/21/2012 8:18AM

    Don't think there's much to be said that hasn't already been said here. Don't let yourself be ruled by anxiety!!

keep on keeping on and good luck in the future!!

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GHOSTFLAMES 11/21/2012 3:55AM

    emoticon emoticon emoticon emoticon emoticon emoticon

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ZRIE014 11/21/2012 1:13AM

  must think positive and move forward emoticon

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MARYJEANSL 11/21/2012 12:37AM

  Well said - and you are so right!

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THESLIMMERME1 11/21/2012 12:27AM

    emoticon emoticon emoticon emoticon

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MANILUS 11/20/2012 5:11PM

    Great piece of writing! Thanks for the amazing point of view!!!

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POLSKARENIA 11/20/2012 2:32PM

    I love the maths - but then, being a maths teacher and loving numbers, it would!!

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MEADSBAY 11/20/2012 2:02PM

    Wow-ow-ow-ow!!!
You have got me thinking now!
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SERASARA 11/20/2012 1:15PM

  emoticon emoticon emoticon

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SJKENT1 11/20/2012 12:20PM

    Keeping the focus is so important. My eyes are on the prize... a healthy me!!

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FOLEY30 11/20/2012 11:15AM

    Awsome blog!! The place I do all my workouts with just wrote something very similar and I am very happy to say that I belong to somwhere that is part of my extended family lifestyle that focus on wellbeing and not weightloss!! emoticon

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IMAGINE_IT 11/20/2012 10:58AM

    emoticon Blog and great advice Ellen....and how did i miss your Blog becoming 'Popular'?? It sure deserves it too....plus a emoticon
Thank you for sharing your thoughts on all this..it makes so much sense! emoticon

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MCHILSTR 11/20/2012 10:52AM

  very well said, and thought provoking!

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PACKERMANN 11/20/2012 10:34AM

    wonderful advice! makes so much sense!
the 10 calories per pound clicked for me. (lighbulb moment)
if i can net that by eating healthy and exercising, i will maintain my goal weight.
I can do this!!! thanks so much!!

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NANNABLACK 11/20/2012 7:29AM

    I like what you said: Not, "I'm on an exercise program to lose weight." Rather, "I'm on an exercise program to gain health. To gain energy. To gain strength, flexibility and balance. And to have more fun!! With new friends who share those values with me!"

Thanks for sharing.

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FATHINSN 11/20/2012 7:02AM

    Hmm, so instead of aiming "I want to lose weight", it's much better to "I want to gain freedom of excess luggage!". Perhaps almost similar concept with negative-positive statements - instead of saying "I can't", change goals to "I can" :D

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MOTIVACTION2 11/20/2012 6:01AM

    Awesome, thanks for sharing!

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LIVELYGIRL2 11/19/2012 9:35PM

  AWESOME !!! I liked what emoticon you shared.

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MTRACHEL 11/19/2012 8:33PM

    Nice job spelling it all out. It's made me reflect on all the things I gained by changing my habits to a healthier lifestyle and weight. Thanks!

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WOWGIRL51 11/19/2012 8:30PM

    Great blog post. I needed a new perspective and here it is. Thanks!
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TRAVELGRRL 11/19/2012 5:23PM

    Great blog! You MUST be one of the AG&M/TTM blogs to feature! You have so much insight and have helped me so much. Thanks are not enough, but this American Thanksgiving week I have thanks for Watermellen! emoticon

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MS_PERCEPTION 11/19/2012 2:54PM

    Insightful. Thanks for sharing. I've failed at maintenance for the last time!

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ILIKETOZUMBA 11/19/2012 9:10AM

    I *love* the idea of focusing on maintaining weight rather than losing weight. I wish I'd had that focus during the time my weight was going down - it might have saved me some of the trouble I'm having regaining weight (I lost TOO much and now don't have enough body fat to function properly at the moment). It's really hard to let go of the mentality that "less is more" when it comes to weight. Thank you for sharing your very mentally healthy perspective on this whole weight business!

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EATVEGAN 11/19/2012 3:01AM

    So glad you shared this. I just recently experienced nostalgia about the days when I could go out and buy and stuff in my face anything I wanted. I think I gave into it for several days. But the 5 pounds I gained in those days were a wake-up call, because even though I have a long way to go to my goal, I have changed enough to really enjoy the way I feel. emoticon emoticon

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BLUEJEAN99 11/19/2012 1:54AM

    emoticon emoticon

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PCASEY7 11/18/2012 11:57PM

    Loved your blog, it's a great way to think about getting or gaining your health back!

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JOANNHUNT 11/18/2012 11:10PM

    emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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JAMER123 11/18/2012 10:10PM

    emoticon emoticon Great blog!! Thanks

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GOOSIEMOON 11/18/2012 9:13PM

    Great thoughts! Thanks for sharing!

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FARIS71 11/18/2012 8:21PM

    Sheesh that was deep stuff and well put. Thank you!

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CICELY360 11/18/2012 7:33PM

  good blog

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It Sneaks Up On Me . .. .

Thursday, November 15, 2012

One two-bite brownie, after a business meeting when I'm cleaning up the snacks. (Which of course I didn't eat during the business meeting . . . ).

A couple extra brazil nuts while my supper soup is heating in the microwave.

A second Friday night glass of wine . . . and then, what the heck, a couple ounces of cheese.

And then I'll see I've been over my allotted calories for four days in a row on the nutrition tracker. That's MY allotted calories which is about 1400 a day . . . what I can eat and maintain my weight, about 10 calories per pound per day.

Hmmmm. Pants feeling tighter.

OK. Who'm I fooling?? Not "me".

I've been back at my 1400 calories again for four days.

At the gym yesterday and reminded myself of just how hard and how long I work on the rowing machine to burn 230 calories.

Went to a business meeting last evening -- cocktail hour with nibblies. Ordered a Virgin Mary (tomato juice, rimmer, seasonings: no alcohol). Departed after socializing (really like these colleagues) but before the nibblies temptation got too intense!

Gym scheduled again tomorrow morning.

Not not not going to let it sneak up on me. Not happening!!

  
  Member Comments About This Blog Post:

DBCLARINET 11/17/2012 9:25AM

    Carrots sneak up on me. Can you believe it? It's because I love to dip them in a mixture of Wholly Guacamole and salsa. I am still refusing to give myself an allotted calorie intake because then I stop listening to my body, which is finally starting to give me loud and clear signals when I slow down and really listen. It works especially well when I decide "no snacks." Just don't go there, because that's where extra, unnecessary calories are coming from. For me, make breakfast and lunch a little more substantial so I can get to dinner. And make sure I have enough carbohydrates. Apparently I need those sweet potatoes a little more than I thought I did.

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PHEBESS 11/16/2012 11:20PM

    Great job of maintaining!

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HDHAWK 11/16/2012 9:34PM

    Good job staying on top of it!

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TEENY_BIKINI 11/16/2012 8:13PM

    I love this blog. I love this maintenance journey.

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TRYINGHARD1948 11/16/2012 6:31PM

    You have such determination Ellen, and spread motivation all over the world. emoticon emoticon

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_LINDA 11/16/2012 1:15AM

    Way to go stomping down on those little snack demons!! I am afraid I can hang my head in shame from all the sweets I was shoveling in at my bridge tournament. I am lucky I didn't gain five pounds from that weekend of excess alone!! The ironic part is I am not all that crazy about them -I still prefer salty (good bag of kettle chips) any day of the week over sweets :P
Yes, its so very frustrating how much exercise a normal weight person has to do to burn a miniscule amount of calories -with you on that!!
Keep up the great work!!!
emoticon emoticon emoticon emoticon emoticon emoticon

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CRYSTALJEM 11/15/2012 9:23PM

    Way to go on the vigilance and determination.

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WILLOWBROOK5 11/15/2012 8:11PM

    Good for you nipping calorie creep in the bud! emoticon

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CMRAND54 11/15/2012 7:35PM

    Yeah, it sneaks up on me, too. I do just fine for a while, then I start to snack again, all day long. Just a handful of nuts or M&M's at a time. I do get a lot of exercise, so I feel good about that, but the snacks do me in.

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1CRAZYDOG 11/15/2012 5:38PM

  Good for you that you identified your triggers and had a plan when you went to the cocktail party.

When I'm hungry as I make supper, I find chewing a piece of sugarless gum works well.

Way to go!

HUGS


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ROSEWAND 11/15/2012 12:02PM

    Small nibbles add up to pounds gained!
This is the challenge of maintenance for
many of us, me included. It is so easy to
nibble here and nibble there.

When I track it, is easy see the accumulating
impact, which unfortunately, does not always
keep me from doing it again.

As they say, two steps forward, one step
back. Maintenance is a process of learning,
adjusting, and starting over. That is
for sure.

Comment edited on: 11/15/2012 12:02:39 PM

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ISHIIGIRL 11/15/2012 11:33AM

    I am glad you were able to nip it in the bud before it got out of hand. I only get about 1400 calories to maintain also. To lose, I really have to concentrate, I usually can't lose on more than about 1250 calories averages out over the week. That's why it takes so long to get back to my goal weight. Oh well, I'll get there.

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JOPAPGH 11/15/2012 11:05AM

    Way to keep ahead of things. I did well in 2012 through March, then things slid, gathered more momentum and turned into an avalanche.

Time to lose 8 pounds. Again...

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NUOVAELLE 11/15/2012 10:19AM

    Wine and cheese! A weakness for me, too!
I'm glad you've recognized the triggers and you're fighting back.
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TIFFANIE150 11/15/2012 9:52AM

    You help me so much. I just realized why I've been at 180 and staying there for months. DUH! I'm eating about 1800 calories per day. I need to get it down to around 1500 or 1600 if I want to be 160. I believe you are genious for pointing this out and it really does seem to be true.

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BOOKAPHILE 11/15/2012 9:15AM

    Good mindset and determination. I'm cheering you on!

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NANCY- 11/15/2012 9:03AM

    You go Girlfriend!
Way to go on taking control.
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Still Don't Wanna . . . .

Sunday, November 11, 2012

. . . but I also don't wanna

1. Increase my risk of breast cancer recurrence;
2. Be unable to wear the clothes I own;
3. Reduce my energy;
4. Feel pessimistic;
5. Look any worse than is inevitable for a lady of my advanced years!!

So there you go. I just took my five top "reasons for maintaining weight" from my Beck cards and turned each one of 'em around. Perverse, I know.

However:

1. I'm over three years all clear. And I do think about this every day with gratitude and a solid sense that, no matter what the future may hold for me, I'm doing my part. Always always always my number one reason.

2. I'm sitting here in my pale grey size six Calvin Klein jeans and my little grey plaid flannel shirt with my black western belt with the white appliqué stars. I like this outfit. Will add knee-high black leather boots and a black leather jacket when DH and I head out to the movies at 6 pm (Skyfall). Frivolous vanity?? Sure, but also a strong strong reason and I'm not gonna apologize for my superficiality although yeah, I recognize it.

3. I'm feeling pretty high energy: mostly because had a great workout yesterday, 30 minutes on the rowing machine, and a thorough upper body free weights workout plus stretching. Also tracked my food and made healthy choices all day. Have my salad for tomorrow's lunch ready in the fridge too. Heading out the door for a walk. Plus I'm going to the gym tomorrow at 5: 30 a.m. with DH and a friend: when I've committed to picking someone up, there's no way I'll turn the alarm off and roll over.

4. And I'm feeling pretty upbeat: exercise and healthy eating does that. Also I just spoke to DS on the phone and he's making plans to be home for Christmas. Immediately put the money into his bank account for his plane ticket!

5. And, yeah: the mirror tells me that I don't look too bad!! All things considered.

My soup turned out to be Moroccan lentil, with garlic, celery, carrots, couscous and cinnamon, cumin and chili, and peanut butter; really spicy and delicious. Had a bowlful with a large orange and a few almonds for lunch.

OK, am I motivated? Not exactly. But motivated enough to read through all of my Beck cards. What leaps out at me today as I shuffle the deck?

"Life isn't fair, success isn't free: I'm not going to get in my own way."

And

"Dieting is permanent. I am not naturally thin. I must be eternally vigilant and avoid the temptation I cannot resist".

Thanks, everybody, for the supportive comments. When my own motivation falters, it's great to know there are a whole lot of motivators right here, just giving me a nudge in the right direction!!

  
  Member Comments About This Blog Post:

_LINDA 11/18/2012 12:09AM

    You are worth looking after! That outfit sounds absolutely FABULOUS!! Lots of very good reasons to keep on kicking anything that may come between you and a healthy lifestyle to the curb! You DO wanna keeping looking fantastic, being fit, being healthy, feeling good and most important, being cancer free! You ARE doing it!
That soup sounds heavenly!!
Keep on being the motivating maestro you are!!

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THECRAZYMANGO 11/12/2012 10:24AM

    What are these beck cards?

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1CRAZYDOG 11/12/2012 10:22AM

  Fantastic!!!!! Definitely in the right attitude zone!

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M77355 11/12/2012 9:13AM

    When my motivation falters, it's so helpful to read your blogs!

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NANCY- 11/12/2012 8:16AM

    Those don't wanna's can be great motivators.
emoticon
I have proof that they can instill success as I have been smoke-free for almost 4 years now. when temptation arises... my "don't wanna's" come out to play in my brain.
You are doing ...
emoticon

Comment edited on: 11/12/2012 8:16:37 AM

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TRYINGHARD1948 11/11/2012 11:53PM

    All great reins to be motivated and stay motivated. Feeling great in your own skin is a wonderful feeling.

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CRYSTALJEM 11/11/2012 10:11PM

    The soup sounds delicious. Thanks for reminding me that some times are tougher than others, but the effort is well worth it.

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DALID414 11/11/2012 9:16PM

    emoticon

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SLENDERELLA61 11/11/2012 8:12PM

    Very impressive list of healthy living accomplishments while going through an "I don wanna " phase!! Great blog! I would tell you to keep up the good work, but I know you will. You have so many very good reasons so well spelled out!!!

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CMRAND54 11/11/2012 8:10PM

    emoticon

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SOULOFWELLNESS 11/11/2012 7:59PM

    Loved it! Thank you for sharing!

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WILLOWBROOK5 11/11/2012 5:08PM

    emoticon emoticon

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BROOKLYN_BORN 11/11/2012 5:07PM

    "Motivated enough!" That's perfect. I'm going to remember that.

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JIBBIE49 11/11/2012 4:23PM

    My son, Nathan, had his follow up Cat scans for his teaticular cancer which he had in Jan '09 and they came back "clean" and he said "I know I have to do everything I can to stay cancer free." I really admire how he eats right and exercises. It is worth it. He gets blood tests and a chest xray in March, so until then, we just keep hoping he remains healthy.

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SLIMMERJESSE 11/11/2012 3:34PM

    Great blog!

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TRAVELGRRL 11/11/2012 3:14PM

    I have no doubt that you're thoroughly rockin' those jeans. And who says a smart, accomplished woman isn't allowed a little frivolous vanity too??

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TINAJANE76 11/11/2012 3:10PM

    Great stuff! We've really gotta want it to stay successful in this journey and I'd say you've got a whole lotta reasons to still wanna!

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ROOSTER72 11/11/2012 3:04PM

    So many good reasons to do it anyway!!

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PHEBESS 11/11/2012 3:02PM

    It's a balancing act, isn't it? What we WANT versus what we know we NEED. As well as what we WANT versus what the end goal WANT is. Balance.

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ONEKIDSMOM 11/11/2012 2:46PM

    Which leads back to quantity and quality of motivation. We may not be highly motivated, but all it takes is "enough" motivation to make the next decision. emoticon emoticon emoticon

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Don't Wanna . . . .

Saturday, November 10, 2012

Don't wanna do anything "healthy" today.

Don't wanna track my food (just did, for breakfast: Greek omelette with salsa).

Don't wanna make my soup (soup pot is in the dishwasher getting pristine, thinking curried lentil).

Don't wanna go to the gym (just called a friend, arranged to pick him up in 30 minutes: so I'm going.)

Don't wanna. Don't wanna. Don't wanna.

Tough.

  
  Member Comments About This Blog Post:

_LINDA 11/18/2012 12:01AM

    emoticon emoticon emoticon emoticon
You don't wanna, but you ended up being emoticon anyway!

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SWAZY33 11/13/2012 9:22AM

    You proved that you are WAY stronger than those "don't wanna's"
Yay you!! emoticon

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FROSTIERACES 11/11/2012 1:05PM

    Refer back to your August 31st blog for motivation!! emoticon emoticon

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PAMPEEKEMD 11/11/2012 10:28AM

  The perfect post by an imperfect -- but trying -- person!

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CHRIS3874 11/10/2012 11:08PM

    emoticon

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HDHAWK 11/10/2012 9:36PM

    emoticon

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TEENY_BIKINI 11/10/2012 9:24PM

    emoticon

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SLENDERELLA61 11/10/2012 8:13PM

    Yep. You do it anyway and pretty soon you want to again!! Definitely like the results, if not always the process. Take care! Reward yourself for doing all those good things with a little splurge that won't undo your day!! A manicure? A new novel?? An afternoon nap???

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TINAJANE76 11/10/2012 7:58PM

    The little devil perched on one of my shoulders whispers these kind of things to me all the time. Thankfully the angel on the other one almost always wins!

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PHEBESS 11/10/2012 5:27PM

    Id,ego, superego.

Superego wins over id.

It's called tough love.

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TRAVELGRRL 11/10/2012 3:31PM

    It looks like your inner Toddler emoticon was speaking, but you let your inner Goddess rule the day! WTG

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CRYSTALJEM 11/10/2012 2:22PM

    Great blog, some days are like that. Thank goodness most of them aren't! Good for you for getting it out there but not letting those feelings own you. You rock and are setting a great example for all of us. I was thinking curried lentil soup too... just haven't figured out how to disguise it for everyone else. Oh well, it'll eventually grow on them. Hope your workout inspires you!

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NANCY- 11/10/2012 1:08PM

    WTG Must be a don't wanna day.
Today I didn't wanna do my walk... took it slow and did it anyway. The rewards for doing it far out way the immediate gratification of the don't wanna.... and did I mention the ever present nagging guilt?
You are one Awesome lady!
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SYNCHRODAD 11/10/2012 10:44AM

    This is called "Eat that Frog!" You had several lined up.. congrats on consumption.

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STARDUSTD 11/10/2012 10:30AM

  Way to lead by example.

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DALID414 11/10/2012 10:29AM

    Don't think, just do!!

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WILLOWBROOK5 11/10/2012 9:39AM

    Just do it! emoticon

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SLIMMERJESSE 11/10/2012 9:32AM

    Mama said there'd be days like this. (smiling) Keep pushing.

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ONEKIDSMOM 11/10/2012 9:26AM

    Way to talk back to the don't wannas! emoticon emoticon

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CLIP53 11/10/2012 9:23AM

    emoticon emoticon My sentiments, exactly!, Don't wanna, but I'm gonna too.

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BOOKAPHILE 11/10/2012 9:22AM

    Hurray for you! You didn't let the "don't wannas" derail you. I want to be like you when I get back to maintenance. emoticon

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KANOE10 11/10/2012 9:21AM

    That is a great blog. I have those days also. Good for you doing things anyway!!!

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Eliminating 200 + Daily Food Decisions: Key to Maintenance

Wednesday, November 07, 2012

www.theglobeandmail.com/life/food-an
d-wine/food-trends/can-you-control-wha
t-you-eat-ian-brown-takes-the-food-dia
ry-test/article4997649/


Ian Brown has published a terrific article today in the Toronto Globe and Mail, highlighting the reality that most of us make over 200 food decisions a day.

And explaining (see 3:45 p.m.) the brain science which makes it so hard to sustain good food choices all day long.

And reminding us that 200 extra calories a day means 20 extra pounds a year.

It doesn't take many poor food decisions to generate that extra 200 calories! Thank goodness the Spark Nutrition tracker makes it possible to track today what we're going to eat tomorrow . . . which helps eliminate a whole lot of "on-the-fly" decision making.

Gonna have that brownie? No choice. It's already been decided what I'm going to eat today. And entered into my food tracker.

Engineering "no choice" is the best choice to sustain weight loss.

  
  Member Comments About This Blog Post:

PHOENIX1949 11/18/2012 3:54PM

    Enjoyed the article. Thanks for sharing.

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DBCLARINET 11/17/2012 9:41AM

    Cool article! A little bit ago, I decided to do 30 days of a super-strict Paleo diet. It was actually the easiest thing to stick to because basically anything I didn't make for myself was just not an option. There was no decision to make. In fact, I think that's part of the reason why I stick to that diet as a template; fewer decisions.

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SYNCHRODAD 11/10/2012 11:11AM

    Thank you! That writer is funny, and full of insight. The battle of (not) eating is far more complex than I thought.

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NANCY- 11/8/2012 6:18AM

    This average North American got hungry reading the article. :)
Already deciding what is on the menu for the day, does help with directing our actions.
WTG on engineering success.

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_LINDA 11/8/2012 12:43AM

    Hey!! How did you know I went 200 calories over my limit today??? I am afraid it might not get any better in the next few days. Playing in a bridge sectional this weekend starting tomorrow. Its one long food fest of everything you should never be eating. Great hsopitality in a bridge tourney means trotting all the home baked goodies at every seesion. Offering meals and snacks after the games like pizza, pie and ice cream, you get the picture. Being manager of the club, I have to hang around to the bitter end to make sure everything is locked up and the alarm set properly. Yep, my food descisions will be like, ginger cookie, nanaimo square or date sqaure??
Timbit or fudge square. Oh boy. Just a feasting bonanza for someone who never cooks or buys this stuff :PP Self control? Moi? Stressed with lack of sleep, pressing health issues and looning deadlines knida does lower one's resistance to the good old comfort foods..
Thanks for sharing this great article!!

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PHEBESS 11/7/2012 9:47PM

    I find I do best when I have certain meals set (like bkfst and lunch) and then know approximately how many cals I can have for dinner - I tend to rebel against too strict an outline........


But that writer is hysterically funny!

Comment edited on: 11/7/2012 9:53:22 PM

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4A-HEALTHY-BMI 11/7/2012 8:23PM

    absolutely true.

I do track ahead and it helps immensely.

And some days I just know I'm going to have issues so I'm extra careful. Like today - so I stayed extra low on the sugar (27g) and didn't even eat any fruit.

So not only do i apply this to overall calories but macronutrients, too...

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TRAVELGRRL 11/7/2012 7:33PM

    It was hilarious! This is a guy I would love to know.

At first I was skeptical about the number of decisions but it could be possible. I'm going to try to check it out tomorrow. However, I eat at home 99% of the time so it's only a matter of choosing between an apple or a pear, an egg salad sandwich with lowfat mayo or turkey. Either way they are NOT between a good choice and a bad one!

Thanks for sharing the link.

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ROOSTER72 11/7/2012 5:04PM

    Great article. Thanks!

It also reminds me that successful maintainers have 'menus' - go to meals that they eat most of the time, know the nutritional value of.

95% of the time I have the same breakfast. I have about 5 lunch choices. Dinner time is probably about 10 different meals. I might change it up with different spices, different fruits/vegetables etc, but the main ingredients are the same.

The idea of taking the decision making out of the equation is good.



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DDOORN 11/7/2012 1:30PM

    Great article, thx for the share!

Don

ps...sorry too long in catching up...sounds like your flus have flown? :-)

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DALID414 11/7/2012 12:25PM

    Since I started working (since Friday actually) I've been packing left overs for lunch AND inputting it in my food tracker for the next day, to avoid any lunch catastrophes!!

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SLENDERELLA61 11/7/2012 12:20PM

    Brilliant blog! I'll go check out that article, too. Sounds relevant to my life and my struggles from time to time. It is frustrating that I can make good decisions 23 hours and 50 minutes per day and blow it in 10 minutes or less!!

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CRYSTALJEM 11/7/2012 11:23AM

    You know, I just may have to fork over for the G&M - I've used up my 10 free articles already (or more accurately, my DH did!) :)

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REDSMIRK 11/7/2012 11:09AM

    Thanks for the link, a good read!

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LADYJ6942 11/7/2012 10:57AM

    Great article, thanks for sharing. I don't track ahead but I track current. If I want the brownie I ask myself how hard I want to work in the gym and decide from there.

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SLIMMERJESSE 11/7/2012 10:36AM

    Great info. Thanks!

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