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JANCARD's Photo JANCARD SparkPoints: (121,062)
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6/12/18 4:42 P

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Hi CMBMARIE,

In case you didn't know, there's a SparkTeam with lots of good resources for nearing goal and maintaining:

www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=1111


It's a fairly active team and they have links to lots of good articles and info.

Congratulations on your achievement and best wishes for your journey!


"Things do not change; we change."
-Henry David Thoreau

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jan
CMBMARIE's Photo CMBMARIE Posts: 139
6/12/18 9:38 A

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I like this way of thinking. My usual way of recooping after a huge indulgence is to fast or eat as little as possible the next couple of days. Not practical and reeks of penance. No bad foods, just consume in moderation. emoticon



 current weight: 168.2 
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NIRERIN Posts: 14,325
6/10/18 11:50 A

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Don't use just one day to balance out calories and that will keep you a little more even instead of following a big peak with a low valley. Divide out your "overage" by 3-6 and take that amount of calories off the top of the next days. So if you are over by 300 one day and your ranges are 1400-1750, eat in the 1400-1650 range for the next three days. If you are over by 1000 cals, eat in the 1400-1583 range for the next six days (1000/6 = 167) to balance it out.

If you have to clean your plate, serve yourself smaller portions to start with. So instead of having two cups of vegetables, a cup of pasta and 6 oz of chicken, start by serving yourself a cup of vegetables, half a cup of pasta and 3 oz chicken. Eat it, let it settle for ten to twenty minutes and go back for a half cup of vegetables, 1/4 cup of pasta and 2 oz of chicken. Ten to twenty minutes after that if you are still hungry finish off the rest. If you are worried about food waste, be mindful of how much you cook in the first place and also plan ways to use leftovers. If you have an ounce or two of chicken left over, that could go in a half sandwich or quesadilla, top a salad (either green or grain based), or go into chicken salad for a sandwich. Presumably you could also have the excess chicken in or as a side to an omelet or other egg dish or as a protein boost with a side. Already cooked vegetables are great to make omelets with, add to pasta or grain dishes, or even just lightly sauce and have as a side. Leftover mashed potatoes you can make bubble and squeak with, you can top with a vegetable curry, you can use as the topping for shepard's pie or you add to another vegetable like leeks and have leek and potato soup. If you are truly worried about waste, look to each of your dinner components, before or as you are cooking dinner, and challenge yourself to repurpose that ingredient for another meal. You might get just the right amount and finish everything off, but for what you don't need right then you already have a plan for, which can make it easier to not finish it just because it is there and you made it.

-google first. ask questions later.

DOLLYMELISSA1's Photo DOLLYMELISSA1 SparkPoints: (4,344)
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6/10/18 7:53 A

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Sometimes this happens to us all

ARCHIMEDESII's Photo ARCHIMEDESII SparkPoints: (201,147)
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6/10/18 7:37 A



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CMBMARIE.

One thing that has helped me maintain my weight is eating plenty of fresh fruit and veggies. When I was morbidly obese, I did not eat enough veggies. I've found many Americans don't like eating their veggies. Too many associate eating veggies with being "healthy". Don't you have to eat like a rabbit in order to lose weight ?

ummm nope. As long as you're eating right most of the time, pizza, cookies, a beer or even a slice of cheesecake can be a part of a person's healthy lifestyle.

Too many people assume that once they start dieting, they can't ever eat a piece of pizza or drink a beer. As long as you don't do it every single day, yes you can. I eat a piece of pizza once a week. I lost the weight and for the most part, have kept it off. When I do I gain weight ? I can tell you. it's when I start eating a cookie every day or a piece of pizza every day instead of eating plenty of fresh fruit and veggies.

When I start eating more junk than veggies, my weight goes up.

So what's a person to do ? In order to maintain the weight, a person needs to learn that those fresh fruit and veggies CAN be every bit as yummy as a piece of pizza or chocolate chip cookie.

Also, people have to understand is that there will be days you eat more than others. As long as it doesn't happen every day, once again, you'll be okay. I'm going through that now. I have family in town and I swear, it's been non stop eating. I just don't eat like this any more and I'm nearly sick to my stomach. However, I also know that because I don't eat like this every day that my healthy lifestyle is not ruined.

Over the next few days, I will eat more mindfully. Someone on a diet would say screw it and start eating cookies, brownies, pizza, etc. A person living a healthy lifestyle knows that there will be days they eat too much.

I ate the food. I own it.



CMBMARIE's Photo CMBMARIE Posts: 139
6/9/18 12:43 P

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Nirerin, thank you for the great ideas. I have been working on adding a few things I have really missed and then countering that with fewer calories the following day. I was raised in the clean plate club and was never allowed to stop until my plate was cleared even if I was stuffed. Recognizing that stop point as been a life long struggle for me since I was forced to push past it through my childhood. Eating too much is wasting food, too. I bet throwing out food has never been an issue for Gordon Ramsey or other famous chefs. LOL



 current weight: 168.2 
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NIRERIN Posts: 14,325
6/8/18 7:29 P

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People are really good at doing things that they don't really like and don't really work for them - for short periods of time. Then life tends to happen and they go back to what they were doing before. So part of maintaining is knowing what you really want and how to work it in. Never having a piece of cake ever again might work for some people, but if that doesn't work for you then you have to learn how to work it in. This is where eating at maintenance sometimes while you are losing (instead of eating at a loss range all the time) really becomes a useful experience. It gives you the opportunity to play around with your calories, what you want, how you feel and what you need to eat for balance.

You can work in a few slices of pizza or a few glasses of wine or a regular drink at Starbucks or some chips or dinner out or a piece of cake but it's nearly impossible to work them all in. So you have to identify what you want the most and then figure out what else you need to eat around it to make it work within your calories. So let's say you want to have two or three slices of pizza on Friday night as part of some event. So Tuesday, Wednesday and Thursday before you might have half of your usual cheese with your breakfast omelet and your sandwich for lunch you might have open faced on those days. Friday day of you might have a hearty vegetable soup before you go to your event and pack your lunch instead of eating out for lunch. Saturday you might plan an additional walk with friends and this might be the week to skip Sunday brunch. You figure out what you want the most and then you figure out what small and easy tweaks you can make to make that thing that you want fit.


-google first. ask questions later.

CMBMARIE's Photo CMBMARIE Posts: 139
6/6/18 11:53 P

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Thanks for the info and suggestions, ArchimedesII. In all of the programs I have tried over the years, no one explains how difficult and how important maintaining is. It's like climbing the mountain and then not knowing how to get back down without crashing. I know that this change is for the rest of my life. When I get to where I need to be, feeling my best and having the best health possible, I will definitely follow your ideas for maintaining. It can be done. emoticon



 current weight: 168.2 
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184.75
176.5
168.25
160
ARCHIMEDESII's Photo ARCHIMEDESII SparkPoints: (201,147)
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Posts: 27,415
6/6/18 6:40 P



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Hello, Marie !

I've been maintaining the weight I lost for several years now. So, I'll speak from my own experiences. Many people think that losing weight is hard. No, compared to keeping the weight off, losing weight is easy. Maintaining that loss is hard.

I was a yo yo dieter for many years. there is a misconception that when a person loses weight and becomes "thin", they can eat whatever they want and still stay thin. They believe their metabolism has changed. And don't get me wrong, your metabolism does change. However, that change doesn't mean you can eat whatever you want. That's when the weight starts creeping back in. An extra cookie here, a slice of cheesecake there. It's not really the single piece of cheesecake that causes a person to regain the weight. It's the fact that the BAD habits start creeping back in.

That's the problem. What people don't realize is that the habits you needed in order to take the weight off, you will need to keep it off. That's a lesson that took me years to learn. that's what distinguishes the 5% of dieters who kept the weight off compared to the 95% who didn't. The 5% who kept the weight off, still watched their portion sizes, they still exercised regularly, they still ate their fresh fruit and veggies.

Obviously, this is based on my own experiences. How much food will you need to eat in order to maintain your loss ? You're going to have to experiment. That's what I did. Start slowly. If you've been eating 1400-1700 calories per day to lose, then you should start by eating 1500-1800 per day for say one month. If your weight stays stable, next month you eat 1600-1900 per day for one month. You slowly increase the amount you eat to see where your body stays stable.

There are plenty of healthy ways to increase the amount of calories you eat. extra virgin olive oil on salads, grilled salmon for dinner, almonds/cashews for snacks, the occasional post workout small protein smoothie.

I'll say it, if you eat too much junk (cookies, cake, pizza), you will regain the weight. I know, it did happen to me. At my last job, there were meeting food leftovers everywhere. Cookies, sandwich wraps, pizza, brownies, etc... every day. every week. I had lost the weight, but like many people when I started eating a cookie here, brownie there, take home a sandwich, I started regaining weight.

In fact, I regained close to 20 pounds !! I got complacent. Well, when my loose pants were tight, I knew something had to change. I stopped eating the leftovers. I started bringing healthy snacks. I started eating my own homemade lunch. In a year, I took off the 20 pounds plus extra. I'm now at the lowest adult weight I've ever been and glad to say, maintaining.

You're going to need to experiment. You'll need to try different things. With time, you will find the right combination of food/exercise. Your weight will settle into a range eventually.

One thing I've learned is that no one should be on a permanent diet. At some point, they do have to maintain the weight they've lost.


CMBMARIE's Photo CMBMARIE Posts: 139
6/6/18 1:57 P

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I am at 168 pounds and within ten pounds of reaching my goal. I really don't have a set goal number in mind. I just want to be under 160. I have given up having a "magic" number. Over the years I have gone from 220 to 140. Neither were healthy weights for me, and that is my goal now, being healthy. I was ecstatic when I saw that 168 on the scale. It has been many years since I have been under 188 much less under 170.
Now comes the trouble. Every time I have reached my goal weight, I had no idea how to maintain a weight. I fell back into eating too much too often. After the happiness of seeing that 168 on the scale, I didn't walk for two days and ate too much. It wasn't emotional binge eating. That is a-stuff-the-emotion eating, can't eat fast enough or enough food at all. I was really hungry, but I made bad food choices - sugar, lots of sugar. Sugar slows me down. I get logy, tired, grumpy - and - THERE IS NOT ENOUGH FOOD IN THE WHOLE WORLD TO FILL ME UP when I am on sugar.
So, my question is why do I sabotage myself when I get close to goal. I would like to say that I am slowing my weight loss down in order to transition to eating to maintain. BUT I don't think so. LOL
How do you all handle this, Spark People? Any insight as to what causes this and how to deal with it would be appreciated. Thanks.

Edited by: CMBMARIE at: 6/6/2018 (14:19)

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