Thursday, August 01, 2013
I read the book, Refuse to Regain by Dr. Elizabeth Berkeley. I think it has some good tools for maintenance.
I like her comment, " I encourage you to think of yourself as a noble warrior in a very tough fight, one that is truly worth winning. Periods of failure amd backsliding are normal, but guilt is simply not appropriate." Removing the guilt and staying positive is so important.
She believes in daily weighing and in reversing the small gains immediately.
She says pick a Scream weight;;5-8 pounds higher that your goal weight. Then to train yourself to immediately reverse small gains. She calls these "reversal days" which should be pleasant and doable.
One of my goals is to make "Reversal days" pleasant. Right now I am fairly positive on these days except on days when I am not ticked off at the scale!
Here are other clues for being a succesful maintainer:
Clue: You rarely miss your old way of eating.
Clue: You enjoy and actually prefer your new eating habits.
Clue: You no longer feel controlled by food.
Clue : You are comfortable with eating many of the same types of foods repeatedly.
Clue: You are not particularly interested in sugar or starch foods.
Clue: when you do eat these foods you are not compelled to overeat and are able to return to your plan the next day.
Clue:When you choose to eat foods that are off your plan, you generally find them less enjoyable that you thought you might.
Clue: You intuitively know the foods and amounts that will keep you from gaining weight.
Clue: You are acutely aware of unhealthy diet habits of those around you.
Big Clue: You feel free.
One of her tips to stay on track is to "wear Revenge Clothes" I find it amusing that she calls "thin" clothes revenge clothes..clothes that show off your new size..not baggy ones.
I find many positive responses to her questions She feels you maintain better control when you limit the foods you eat and keep to a pattern. I tend to eat certain foods for awhile and then experiment with new recipes.
I also have cut way back on sugar and starch foods, but if I choose to eat one..I still enjoy them.
A post comment: I use these clues as more tools for me to look at. However, each of us defines what is successful maintenance in our own way. We are not defined by others.