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Are you a successful maintainer? Refuse to Regain

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.
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Member Comments About This Blog Post
    I believe in daily weighing too. I only have the mildest emotions about the scale. I'm really pleased it's no longer in the 190's or 180's - I'm really happy it is down around 150, but ... I'm not obessed with it. For me, most especially now, it's just a weather check - Up a little? Time to pull back from the table a little.

    I still eat plenty of starchy foods. That's the one thing I think I'll work on for the rest of this year.

    hugs and hugs my september twin
    1120 days ago
  • AUNTB63
    I have this book on my kindle. It is a good read and I love the way you reviewed it.....points well taken. Thanks for sharing. Hope your Wednesday is going well.
    1140 days ago
    You are a great motivator. Congrats on maintaining
    your weight. emoticon
    1175 days ago
  • GEORGE815
    A way to live for sure.
    1175 days ago
    It is funny that you ask the question! Successful maintainer??? Some days yes and some no...but YES! I have not gotten off my last few pounds and have gained and lost a few for over a year now BUT, I HAVE MAINTAINED A 40 lb loss for that year. So YES! This is the first time I've ever done it so its hard to wrap my head around that idea. So thank you for asking! Great blogs. Keep Sparking! emoticon
    1178 days ago
    Thanks for the book referral.
    I will be looking at it when I do get to maintenance.


    Congratulations on your terrific job of maintaining.

    1179 days ago
    Love these tips! Thank you for sharing and I too am interested in this book.
    1179 days ago
    Thanks for sharing emoticon
    1179 days ago
    I love the clues and revenge clothes, lol!
    1180 days ago
    I'm a work in progress! This sounds like a really, really fabulous book! I don't want to purchase another book, but perhaps my local library has it b/c it certainly sounds worth reading! I like the "removing the guilt" part. I already weigh almost every day and I do have a "scream weight!!!!" You should be here when I hit it...I think I scream quite well!! I do still get angry with the scale...and I get angry with "life" that I have this food problem. And then I come back down to reality and tell myself "Oh, just suck it up and deal with it!!"

    You're a great inspiration...and a super SF!

    Thanks for all of it,

    1180 days ago
    Must get this book. Thanks for the rec!!!
    1180 days ago
    Excellent book review: I'm definitely going to look for the book!!

    Love the idea of "revenge clothes" -- and "reversal days"!!

    Most of those clues resonate with me, too!!
    1180 days ago
    I can identify with all of the author's might have sold another book for her!

    I see myself as having a "chronic disease"...Obesity...and I treat my disease just like I would if I had diabetes or high blood pressure...fighting it every day. I have even used it as an excuse when someone offers me food. "I have a disease that prevents me from eating's called obesity." Of course...they look at me funny when I say I explain that I was obese...and that my health depends on me not going back there...and I must be careful about everything I eat. It works!

    LOVE the "revenge clothes" idea! I will definitely be using that one!

    Thanks for sharing!
    1180 days ago
    Very good!
    1180 days ago
    Interesting! Thank you for sharing.
    1180 days ago
    emoticon emoticon on your maintenance!!! emoticon blog/tips!!! emoticon
    1181 days ago

    Comment edited on: 8/1/2013 2:37:10 PM
    I thought the clues were excellent and would not have thought of some of them. Many of the maintainer clues already apply to me but I definitely have a long way to go to my weight loss goal. I have a few problems that tend to trip me up. They have been there since day one and I must overcome them to be successful.
    1181 days ago
    Thank you for the insights into maintenance. I am taking notes for when I get there!!!

    1181 days ago
  • GINA180847
    Love the revenge clothes! emoticon
    1181 days ago
    I find maintenance exciting. Reading your blog I was surprised to find out that I'm doing almost all of the things you outlined.

    Toughest ones:
    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.

    Weighing in a couple of times a week in order to correct right away is key for me.

    Congrats and let's keep it up!!

    1181 days ago
    I understand "scream wieght!" I haven't met all her criteria for a successful maintainer, but I've got 4+ months within 2 pounds of my goal to call good progress. Thanks for the great blog.
    1181 days ago
    So proud of you for maintaining! emoticon Those clues are looking familiar to me already, even at 3/4 of the way to GO. Do we start to get the mindset early on? I remember "years ago" when I had a healthy set-point (they used to call it a set-point when your weight automatically stayed at one healthy number, don't know what it's called now) Dining out was a big deal instead of commonplace~ I would automatically "prepare" and have a light lunch and breakfast. Then at dinner that evening, I had the bread and even dessert, but I would automatically get full faster, and didn't overeat, because it was UNcomfortable. As I stopped listening to my body, I started gaining weight of course. I have vowed to LISTEN to my body again, and refuse to let no one or no 'thing' or event dictate what goes into my mouth. Your w/l success inspires me and your maintenance success inspires me even more. emoticon
    1181 days ago
  • _LINDA
    This is great advice and information. Excellent guidelines to know if you really are fully engaged in maintaining or still have some trouble areas. I for sure need to be working on a few things. Daily weigh-ins do not sit well with me, but maybe I need to do it more frequently then just once a week.
    Thank so much for bringing this to our attention!
    1181 days ago
  • SUNSHINE99999
    Yes, keeping my focus is a big key! emoticon
    1181 days ago
    Yay! Stay motivated!
    1181 days ago
    Congratulations on your successful maintenance. emoticon

    Thanks for posting this. I want to get the book.
    1181 days ago
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