That's a really interesting list from the NWCR, Vtricia, thanks for posting.
I find that I do most of those things though I am hopeless at breakfast! But that has always been the case since being very young.
Just wanted to share another two things that work for me.
I allow myself times when I can eat and drink whatever I want. I love the break from being vigilant. I find it relaxing and am usually happy to go back to my normal restrictions the next day.
I distract myself. If I am craving a particular food, I try and do something that's active and really absorbing. Nine times out of ten it works and an hour can go by without me thinking about food at all. It proves to me that the thoughts about food were only thoughts and not an imperative that I had to obey.
A friend hears the song in my heart and sings it to me when my memory fails. Readers Digest
He who makes a paradise of his bread, makes a hell of his hunger. Antonio Porchia
I like what Nell said, "Love the food you're with!"
When I get bored, it usually means I need to try a new recipe or food I don't usually eat or a new fitness move. Sometimes just reading articles or success stories will help me with boredom and give me new ideas to tweak my program.
Denial needs a different tactic and for me it's weighing myself more often and then to identify the emotional reason for my overindulgence.
I am the architect of my life and the master of my dreams.
I read this "maintenance fatigue" a little different than Nell although I wish I felt that way sometimes. Like there is a place where I am going to "love" the way I need to live all the time. Or even most of the time. I tend to get bored with pretty much Every Darned Thing. Probably why I decided to stay single after the last divorce :). I LOVE what I get to eat, because it not only tastes good to me, it is healthy stuff. Part of that is because I am keeping my food journal now, and that guarantees that I will by physically hungry. I still get what I would call maintenance fatigue frequently. If it were like any other job I was doing I would quit and do something else ! Maybe why I have had two Major careers and about 30 minor permutations of those where I change jobs. this is one reason I get on the scale daily and keep a running average even when I am not doing anything else to maintain. No More Denial for me. When it goes up a few pounds I start looking for the whatever that will get me back on track and I don't stop looking until I find it.
Nell great rewrite of the song title. I have just gotten to the weight I want to be my top. I am trying to lose a bit more which will hopefully reduce my waist another inch or so. But I do get tired after watching what I eat for the past two years. Just wondering what strategies are working for others
Sunny in Southern California PST
Challenges are what make life full of stress and anxiety and overcoming them is what can wear you out. Stay stong.
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Maintenance fatigue sounds like someone who still feels deprived and is constantly fighting it. I was told way back when I first joined WW to learn to love my new food. I was told to explore all the corners of the legal lists so see just how big the universe of legal food really is. If I had continued to think that one day I'd get Reeses or Cheetos back, I'd still be fighting myself, and that sounds exhausting. Someone needs to re-write that old Steven Stills song "Love the One You're With" to say "If you can't eat the food you love, love the food you can eat." Eventually you will. That's what prevents the fatigue.
Nell Reston, Virginia (DC suburbs)
No one ever got up in the morning wishing she'd eaten more the night before.
These are the behaviors identified by the National Weight Control Registry that show up in successful maintainers. I started working on these when I was around my midpoint in weight loss, when I first became aware of the bleak statistics on maintenance (only 5-20% succeed).
The main ones they list on their website are: 1. Continued modification of food intake 2. Daily fitness 3. Eat breakfast 4. Self monitoring (understand weight, fitness and food interactions) 5. Less than 10 hours of TV per week (average is 24)
Others from their literature that I consider essential: 6. Utilize support and continuing education 7. Eat out less than 3x week, fast food 1x week 8. Gradually develop fitness up to 1 hour/day 9. Be vigilant of conditions that encourage overeating 10. Develop emotional regulation, especially resilience to setbacks
I've written a lot of exhaustive treatments on the subject of maintenance. I'm now trying to figure out how to present it as doable.
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