Tuesday, December 4, 2012
My transition from weight loss to weight maintenance
Okay, a blogger friend ( Hils- thanks for waiting for this post) asked me for my story of my transition from weight loss to weight maintenance. For me, the transition was from Take Shape for Life (Medifast) to a Paleo/Primal style of diet. Both very different and both worked very well for me.
I am a hybrid weight loss to maintainer- I did not loose weight on Paleo/Primal, I don't maintain (*most of the time) with Medifast products.
I studied weight maintenance like it was a school subject. I knew how to loose, but I had to make a very structured plan that would work for me.
I was committed to keeping the weight off no matter what this time. I could really relate to the stories in the Refuse to Regain book (Barbara Berkeley, MD).
I checked out Practical Paleo (Robb Wolf) from the library over Thanksgiving 2011. Those two books really hit home with me. From my blog reading, I had started following Sarah Fragoso at Everyday Paelo. I knew I would need new recipes I could eat and Jr. Family member, too.
The Medifast Plan has a companion book called Dr. A's habits of health (Wayne Anderson, MD). I took that book, with Refuse to Regain, with Practical Paelo, and then Everyday Paleo and strung together my transition plan with things I knew that worked in the past.
Dr. A's habits of health (weight loss was the first phase of 6 phases)
Refuse to Regain ( Rules to follow- Primarian diet, weighing in, scream weight)
Practical Paleo ( wheat caused problems- big ones- and joint pain could go away)
Everyday Paelo ( Wheat and processed sugar is no bueno, great family recipes).
Medifast transition had us bring in more vegetables on week 1. The higher carb ones were now on the list ( I omitted corn and beans). Brussels Sprouts. Very good! Never liked them before.
Next step was week 2 servings of fruits and drop 1 MF serving of food. It was awesome. Loved that part.
Next was more protein. Yes! Very good, too. The week after, I was on a work trip the week I was supposed to transition to 2 milk servings a day. I had been lactose intolerant in the past, but could handle the whey isolate in the Medifast. There was no flipping way I was going to introduce dairy on a trip in close quarters with people I spend a lot of time with during the week. I'm sure they would thank me now, if they knew!! LOL.
I told my coach straight out I was skipping the wheat (half cup of brown rice or half an English muffin on the last week of transition).
After that point, I was half happy & half scared. Happy I had gotten there, scared I would re-gain, but not without testing out some of the new way of eating.
The Everyday Paleo workshop that I attended really gave me the exposure to people in real life that I needed to have the confidence to go forward.
I've spent the last 10 months adding in more avocado, olive oil, coconut oil, and salmon. I did it slowly because it took that long to de-program myself from the low fat ways of Weight Watchers. I had to test, and see, test again and see.
The great thing about sticking to the Paleo/Primal template was ditching diet sodas, Equal, and sucrolose, and now for the most part soy. Once I switched over, none of that sounded good any more, so I just stopped eating it and I don't crave it. Spices taste fabulous too, in a non-triggery sort of way. Savory is from salt, curry, or meat or oils, sweet is from fruit or some 85% chocolate or cinnamon.
I tried to bring in foods very slowly, so I could figure out quickly what food triggers. I avoid that food- think almond butter, dried fruit, too much regular fruit, high glycemic fruit, wheat or gluten of ANY kind. Any food I just *had* to have every day was a food that I would stop having cold turkey and see. Yes I could live without it, yes, probably a trigger or potential trigger.
Add in any sort of stress and add a trigger food- it is very hard. I'm only one meal out from a total blow out snack or meal. Avoiding the triggers and dealing with stress are key. Paleo/ Primal really fits. When I eat off Paleo, it has to be with food that doesn't trigger (medifast, think thin bars, quest bars, blue cheese, fetta cheese, very small amounts of honey, maybe a teeny bit of Stevia- but rarely)
Thats my transition story. It's all good now. 10 months into weight maintenance. Lots of work to maintain, so worth it, and so much easier with the Paleo/Primal template.
Glad you asked, Hils!