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    TINAJANE76   64,871
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Time to Do the Tighten Up

Sunday, October 13, 2013

And I'm not talking about the dance number from the catchy Archie Bell and the Dells song from 1968:

www.youtube.com/watch?v=
Wro3bqi4Eb8


Two consecutive days of too much food and alcohol have caused me to spike up over my +/-3% maintenance range for the first time since I got back from my vacations in New York and Munich. 155. That was the ugly number staring at me on the scale this morning. And that's a full ten pounds over the weight I got down to at the end of my boot camp in late July. Now, I know that a pound or two of that will quickly disappear over the next few days and that 145 is not a weight I've been able to sustain for any length of time, but it's time to face the facts. I took off my first few vacation pounds relatively quickly upon returning home in late August, but over the past few weeks, I've been down one week and up the next. And this weekend's food orgy is definitely going to result in a net gain for me this week and leave me a good six pounds above the weight where I look and feel best in normal times.

So where am I going wrong? I've realized that, for the past month, I haven't been living as if I want to lose weight--I've been cruising along in maintenance mode and being much too loosey goosey on a number of fronts. I've been guesstimating my portions a good deal of the time--and I'm a crap guesstimator. I've been taking lots of bites, licks and tastes when cooking or putting my leftovers away--and those add up pretty fast. I've been letting my weekly treat meals get far too out of hand, even having two instead of my usual one some weeks, and I'm eating too much for things to always level off by the week's end. And I'm scrimping on my cardio in favor of a heavier lifting routine. All of these things would be okay if my goal were to stay the same. I can loosen up that much if weight loss isn't my goal. But if I go into the holiday season already at the upper end of my maintenance range, I'm going to be in a heap of trouble come January. I need to tighten things up. So what's my plan?

1) Stick to my 1,500 calorie target six days a week, with a tolerance of +/-100 calories.

2) As the old Weight Watchers saying goes, "If I bite it, I'm gonna write it." No more guesstimating and kissing those extra bites, licks and tastes up to God. All my food will be weighed, measured and tracked.

3) Put a cap on my weekly treat meal of 2,000 calories. I haven't been accurately tracking these in maintenance and they've clearly been undermining my efforts to come out with the net loss I'm aiming for each week right now. In addition to the cap, these meals are going to be weighed, measured and tracked so that my estimated 2,000 calories isn't actually 3,000 or more.

4) Reinstitute my 5K running program, which consists of alternate days of sprints and longer runs at least four days a week, preferably five. I'll keep my lifting routine as I want to try to preserve as much muscle as I reasonable can while getting leaner, but I need to give my calorie burning a boost and set my muscle-building routine on the back burner until I'm more comfortable with where my weight is. I'm going to flip-flop my gym routine so my cardio workouts come first, that way I'll be sure to comply with them as close to 100% as possible. And I'll need to make adequate gym time a priority. No more running through the doors less than an hour before closing time, so I barely have time to just get my strength training done.

5) Shift my weekly weigh ins from Friday or Saturday (before my weekly treat meals) to Monday. I think this will help keep me more mindful of just how much I'm taking in when I'm indulging and hopefully prevent me from going overboard.

So that's my plan to shed about six pounds in six weeks, which will bring me to November 24-- a full month before Christmas. This will give me some time to live on maintenance for a few weeks, rather than jumping back into holiday regain/damage control mode straight away.

Got my gym clothes on and am ready to recommit. My head's still in the game, even if I'm slightly fuller around the edges. Time to do the tighten up!

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  Member Comments About This Blog Post:

GEORGE815 10/17/2013 6:48PM

    Good choices. Wish you well!

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RECREATING_ME 10/17/2013 3:27PM

    Love how you identified your problem areas, your goal setting, and how your plan supports the goal. A great model for working on the issues, to be sure!

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KONRAD695 10/17/2013 12:00AM

    You are absolutely wonderful at this. I'm trying too. See you at the gym. emoticon

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HOPEWELLNESS 10/16/2013 6:22PM

    So brave of you to admit to your uptick.. but absolutely marvelous how you are taking control! Good on ya!

I, too, am struggling to get back to my goal. I let myself go back up (14 lbs!!) a year and a half ago and now feel almost guilty for even being a part of the maintenance group! But I am 7 lbs away now... slowly but surely getting things tightened up!!

You've got a great plan... Here's to you!

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SUNNYBEACHGIRL 10/15/2013 11:39PM

    I am so there with you on the loosy goosy measuring and too many treats. I like your list and plan to print it out. Getting prepared for November 24 is a good goal

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CINDYSDAY 10/15/2013 10:47PM

    emoticon

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THINFITFEMINIST 10/15/2013 7:07AM

    I commend you on your attitude and stopping before it takes over your life. I wish I had done that when I went on vacation for 5 days. It took me 13 months to say emoticon

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BKNOCK 10/14/2013 6:54PM

    emoticon emoticon

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KANSASROSE67 10/14/2013 4:26PM

    I needed to read your blog because I've been doing the same things...and going into the holidays at the upper end is NOT going to be a good plan! I like your analysis of what you need to do and the six in six is a good goal that I'm going to steal. Thanks and best wishes!

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ROSAMARCELLE 10/14/2013 12:57PM

    emoticon emoticon

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FUNLOVEN 10/14/2013 9:27AM

    It sure is sure seems to be a balancing act that we can never ignore. Darn It! Your looking great Tina and 1 pound a week is very doable. Good Luck to you emoticon

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FUNLOVEN 10/14/2013 9:26AM

    It sure is sure seems to be a balancing act that we can never ignore. Darn It! Your looking great Tina and 1 pound a week is very doable. Good Luck to you emoticon

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SHERRYBETH84 10/14/2013 1:00AM

    I am with you! Weigh in on Mondays, logging Everything, weighing and measuring all foods! YES! Thank you for blogging!

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SUSUSUZZZIE 10/13/2013 10:11PM

    Love your blog! I know this same things so well. You have a great plan and you'll be where you want to be in no time at all!

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MOBYCARP 10/13/2013 8:37PM

    Maintenance is a game of constant adjustments. You can get a routine that works for several weeks or even several months . . . and then something happens and it doesn't work any more. So you adjust the routine to something else that works now, knowing that you'll need to adjust again some time in the future.

I've lost count of how many times I've adjusted my calorie range to make my weight go sideways. Each time I do, it means adjusting how I eat to fit the adjusted range. Sometimes it's a small adjustment, sometimes three or four small adjustments in the same direction add up to a big adjustment to how I eat. But I do it, because maintaining a healthy weight that allows me to do things I want to do is worth the trouble.

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DIANNEMT 10/13/2013 8:14PM

    I am finally back down to maintenance level--and I am hoping to get even lower!! Great for you to have a plan!! You'll do fine!

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BOOKAPHILE 10/13/2013 7:55PM

    I love your blogs, Tina. This one hit me hard. I've gained up pounds since August. I have been having "snacks". I need to plan and track better. My trigger foods need to stay at the store rather than come home with me!!! Tighten up... here I come, too.

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GABY1948 10/13/2013 7:40PM

    You STILL LOOK great but what matters is how you FEEL. I know that too...but I KNOW you will make this turn around...you didn't get here to begin with by not being in charge! Blessings to you as you do it and can't wait for your next blog! emoticon emoticon

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NDKARIKARI 10/13/2013 6:39PM

    great plans and great self-analysis. emoticon emoticon

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REGILIEH 10/13/2013 4:02PM

    emoticon

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RUDITUDI2000 10/13/2013 2:19PM

    Fit or flabby, healthy choices or unhealthy ones...they all result in a consequence. I love the "pick your hard" quote I heard somewhere. Doing the right things are hard, but so are the wrong things. You are so inspiring, realistic in your outlook. Thanks for sharing your journey! emoticon

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_BABE_ 10/13/2013 2:16PM

    "If I bite it, I'm gonna write it." emoticon

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_JODI404 10/13/2013 12:43PM

    Great plan, and I agree, you have to jump on these things early and not let them get any further away from your comfortable goal levels.

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WATERMELLEN 10/13/2013 11:26AM

    Terrific blog, as always!! I am thinking that for me at least, having an unrealistic "maintenance goal weight" (closer to lowest achievable than lowest sustainable) may be part of the problem. My goal weight needs to be what I can weigh sticking with the 1500 calories a day and a realistic fitness routine.

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-AMANDA79- 10/13/2013 11:25AM

    Great plan! I'm right there with ya, sister!
The awesome thing about cardio, is that it melts off that layer of fat. That way, those sexy muscles you've been working so hard on can shine!
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MANDELOVICH 10/13/2013 11:16AM

    Go Tina! Quite a plan, but you can do it!

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FELINA 10/13/2013 10:37AM

    Great plan!
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Maintenance is not easy, and it seems we always have to evaluate what's working and what isn't and make changes accordingly.
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I've been doing the same thing - overindulging in the wrong kind of snacking. It had gotten way out of control, to the point that I was 12 pounds over my upper goal limit. My approach was to challenge myself to eliminate junk food, and it worked. So far I've taken off 9 pounds just by severely limiting the junk and choosing healthier snacks. I have 3 pounds to my upper limit, but plan on taking off 5 for good measure, by November 22, so I can go into the Holiday season in range.
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NUOVAELLE 10/13/2013 10:09AM

    I'm right where you are, Tina! I've been doing exactly the same things since the end of summer vacation. And I've been trying to focus but, unfortunately, several things that have happened have been constantly derailing me and the stress that followed doesn't help at all.
I believe it's time to shift from a maintainer mentality to a loser's one. And I know you can successfully do this. Lead the way, I'm right behind you!
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ISHIIGIRL 10/13/2013 9:57AM

    Glad you realized your need to tighten up your routine and get back to basics. Seems like its the time of year for it. I started tracking again too. It seems to really be the key. Maintenance is hard but being overweight is harder!

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CLAIREINPARIS 10/13/2013 9:28AM

    Wow, such a great attitude, constantly looking at where you are and why! You will succeed!

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FITFOODIE806 10/13/2013 9:14AM

    And this is exactly why maintenance is so hard. It takes this constant reassessment that you are doing. You will be successful because you are so mindful!

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CELIAMINER 10/13/2013 9:11AM

    "So where am I going wrong?" Ouch! Did you write that, or did I? Most of the statements fit me too well right now. Thanks for your candid post!

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TRAVELGRRL 10/13/2013 9:10AM

    Great blog! It seems to me that Maintenance is just balancing between weight-loss mode and all out binge mode. You need to find that delicate balance, and the fact that you are "tightening up" before you go completely back to the old ways shows that you are doing it! Good for you!

I'm 10-ish pounds from my goal weight and watching maintainers with great interest. I have no illusions that it's going to be "easy" or that I am arriving at a destination...it's just a new phase of the journey. Good luck to you! I'll be watching your progress!

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ONEKIDSMOM 10/13/2013 8:55AM

    emoticon Discipline is remembering what you really, really want. With each decision to "bite it"... with each decision to show up for your workout. You KNOW how to do this. You are remembering that you WANT to do it! Now, like the old Nike ad... "just do it"...

Spark it forward! emoticon

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DAMEGRIS 10/13/2013 8:53AM

    The good thing - you're taking these steps NOW, when you're still on the high end of your range and you'll be able to get back to that lower end pretty quickly. You've talked a lot about how in the past, you've gained back quickly - but you're in control of that now, and not letting yourself do that. WTG!

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GREGGWEISBROD 10/13/2013 8:50AM

    Visualize and attack. I love how your brain works to achieve your weight goals. You see the problem, in full honesty, you make a plan, and then you rock it out. Go Tina! :-D

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KANOE10 10/13/2013 8:42AM

    You can do it. I also have to watch those bites while getting dinner ready. You are wise to tighten up before the holidays. Your steps are impressive and will be successful. We all go through periods when those pounds creep up. You are wise to change your weigh in after the fun meal. I also believe in having an enjoyable meal as part of maintenance.

Losing up pounds is part of maintenance. I know you will join me for your two year celebration.

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UNSWEETMAMA 10/13/2013 8:36AM

    I love you focus!
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