I credit my success to fine tuning things that do work, then "rinsing and repeating" daily, for 13 months. It takes some adjustments along the way. What worked in the first 6 months had to be tweaked a bit to get to the next 7 months. It's all good.
Highest Weight 187.4
Goal weight : 115.4
Current Weight : 116.4
One month trending graph
Below is a 3 month trending graph
I've been trending above my goal. In a way that's okay. As long as I can attribute it to a positive health goal. Except for too many macadamia nuts and almonds on some days, my eating has been right on template. I've gone nut free for the month of March so I can assess if I want to keep nuts in my food template.
Here's what is working:
1. I have been increasing my strength- by lifting heavy things and more strength training. My clothes fit pretty well. That's why the pound over goal is not so much a problem for me. I'm as strong as I've ever been in my upper body. That should help me to avoid bone loss as I age. This is hugely important.
2. Still weighing in daily, except during travel/vacation. It works. For me. Best tool for me to banish the slippery slope thinking that kept me from maintaining my weight my whole life.Graphing and looking at my weight data as trending is hugely important. I can tell you that I would have gained anywhere from 10-25 pounds back again had I not been weighing in daily. I can tell you this because it has happened to me over 3 or so major weight losses. No need to repeat that pattern of behavior.
It works, don't be afraid to use a tool if it works. I'm a scientist- biology, chemistry major and a licensed health care worker. Weight is one metric. I can graph it. I like that. If you don't weigh in daily during maintenance and can maintain- Kudos to you. The scale is staying in my plan.
3. I've been eating more organic meat- think chickens, grass fed beef, and bone broth from the chicken. The food being fed to my food by big industry is not looking so good. I worked hard to get soy, corn, grains,etc out of my diet. I don't want it showing back up in my protein sources. I want my money to go to farms/practices that are sound for the animals and for my health. The protein sources taste better, too.
4. I lifted this 5 gallon jug of water onto the water cooler in mid February. (see below) Yeah! It wasn't pretty form wise , I had a "spotter". Since then I've listed two other jugs and have improved my form. Now I sneak into the break room in the morning and practice moving these bad boys around just to lift heavy things. I amaze myself!
Here's what did not work for me in the past. I write it out. The slippery slope voices still come by and try to sneak in. I lock the car door and speed away from past behaviors and patterns that took me away from my goal. I leave those bad boys sitting on the curb.
1. Strength: Not doing strength exercises- at any weight.
2. Not weighing in if I knew I gained. Here's the script that used to run through my head:"I've gained weight! I won't get on the scale until I know the numbers look better, I can tell I gained weight because my pants don't fit, I cannot face the numbers..... I'll get back on the scale when I know I've lost, I would like to sound off on the WW person who weighed me in and pointed out the gain,... " Holy smokes, this was so not right for me. Ticket to obesity.
3. Eating a lot of packaged, processed meat. Whooa! I can't touch that stuff now. It tastes nasty.
4. Is related to strength training. I just couldn't lift what I can today.
|My 5 gallon friend|