I'm picking a rule, with a sub-rule from Refuse to Regain (by Barbara Berkeley, MD) to write about. My opinions are my own, your experience may vary. I would highly recommend the book.
3 Month Opt Out Period
During the first 90 days in weight maintenance, I followed the 12 rules in the Refuse to Regain book, I ate primarily Primarian (also Paleo), and I was actively involved in setting the new normal for weight maintenance. 90 days is a long time, weight maintenance is even longer, so I continue to opt out, even to this day.
Here's what worked for me.
- Reading Refuse to Regain 3 months BEFORE I transitioned, to mull over the guidelines
- Eating primarian/Paleo from the start. I went from loss right onto maintenance. No food rewards or treats or food I just HAD to have. No trigger foods that lead to gains.
- Trying new recipes, reading new blogs, and buying only Primarian/Paelo. Recognizing exposure (not intentional) to trigger foods and stopping right away. I also attended an Everyday Paleo workshop by Sarah Fragoso at the very start of my opt out.
- Weighing daily 3 months BEFORE I transitioned.
- The wisdom, the courage, and the work to do steps 1-4. Rinse and repeat!
- Reading but not taking action for weight maintenance.
- Eating the foods that contributed to my weight gain, once I was at goal. There is a great post at the Refuse to Regain blog in the archives. Here's the link How to Eat after weight loss
- Eating the foods that I used to loose, but using slippery slope thinking "I'm at goal, so I deserve (extra portion, dessert, a cookie!?) because I have more points left in my day...."
- Weighing only weekly and skipping weeks at Weight Watchers when I had gained.
- Because I was living under the influence of trigger foods, I did not have the peace and clarity of mind to work and try steps that would maintain the loss. It's that wisdom part that is muted for me when I expose myself to triggers.