Wednesday, September 4, 2013

19 month weight maintenance check-in, getting easier overall

19 months weight maintenance. 1 month, 2 months, 3 months. Slight shift lower.

Highest Weight: 187.4
Current Weight: 115
Goal Weight Range: 113-117
Height: 5'1"
Age 47
Months in weight maintenance: 19 months
Menopause: Yes....

Each month that I've gone since I eliminated nuts, I feel better and better. I've been eating pretty big plates of food 3X per day. This is probably the most I've ever eaten at meals and felt satisfied afterwards.  Very few urges to eat emotionally, even when stressed. Sleep is pretty good, although the hot weather is making it tough (no air conditioning here)

This is the absolute longest in my life I've ever not gained 5-10 pounds and/or struggled to maintain.
Glad I hit a cruising altitude, but I know that things can change up without warning. So I continue, Onward. It is not easy, but it is getting easier right now.

What is working:
1. Real whole foods, no grain, no processed sugar, low inflammatory food template.
2. Exclusion of nuts even for coating protein and sauces (pesto).
3. Using the pedometer to get to 10,000 steps + most days. Taking lots of photos.
4. Weighing in every day and recording my weight at My Fitness Pal. Metrics, graphs, YES!
5. Eating 3 meals a day, most days.
6. Not tracking my food, but eating LOTS of good, in season food. Full most of the time.
7. Keeping what works: I have no plans for intuitive eating EVER. Really... I know better from past attempts.  Because my brain still can send faulty signals. Not my fault but my responsibility to manage the whole process. That's okay. I accept it and I move onward.
September 3, 2013
Aug 2009

 What did not work in the past:
1. Eating grains, processed sugar, eating in moderation and eating high inflammatory foods.
2.  Eating nuts and not connecting the dots to the 2 pound overnight weight gains. Elimination of a food can be tricky.
3. Not walking at lunch time.
4. Avoiding the scale. Major ostrich move for me. Metrics, I need them.
5. Eating 5-6 meals a day while eating processed foods. (note: I did okay during weight loss eating 5-6 times a day)
6. Not connecting the Standard American Diet with the broken "I'm full signals" and being sooooo afraid of higher fat natural foods like avocados, olive oil, and some coconut oil.
7. I did not (or could not) honestly evaluate what eating style was most effective. 

I feel so much better now!

Okay, current photos...

Super awesome meditation gardens, Swami's, Encintias, CA

Lamb chops, mixed veggies. Cooking with lamb is new for me
Awww, a large rabbit eating some verbena

I found an owl box, the rabbit should hurry


  1. I know what you mean about the first time you haven't gained weight! And lamb... I come from the land of great lamb! I love lamb... it is one of my favourites.

    1. It's a good feeling to be stable weight and the confidence to stay here feels better. Grain free living is the most under used tool out there!!

      I'll have to check in with you on your favorite lamb recipes. We are starting to get affordable lamb cuts showing up at our Costco.

  2. Glad it's getting easier for you! I like the way you clearly lay out what works and what doesn't. I see intuitive eating doesn't work for you -- it didn't work for me, and it kind of made me sad. I wonder if I will be counting calories every day for the rest of my life???

    1. Hi Jennette,

      I'm gearing up to do a post about calories in and calories out. Since I went to 3x meals a day, I can trust some of the "I'm full" signals. And since it's from the Paleo template, I can eat a lot if I'm hungry, or less if I'm not.

      It's not 100%, but the longer I go, the more I think that some of the calorie counting wasn't accurate for me. Overall calories count, but eliminating nuts really helped me stabilize out the whole eating plan.

      I know that my brain will always tell me at stressful times to eat jelly beans or frosting. That's not real. It's my slippery slope brain stuff. I was telling Dean Dwyer (Make Shift Happen) during an interview recently "The goal is and was never to eat a cupcake again". I'll post a link to the interview when he publishes it.

  3. I was just reading on another blog how her body 'likes' certain (high) weights.

    It is the HABITS that maintain weight.

    You have found the habits that allow you to maintain (a low weight).

    Very good post.

    1. Vickie- I used to tell myself that to justify eating my emotional/binge foods. You are right- it's the day to day habits that maintain weight. If I started tossing those OR I did not change when my body changed or my routine change, well, I'd gain again.

      I'm in a different place today because I was very honest about what inputs the process worked. That will be a separate blog post, too!

  4. Yep, another person for whom intuitive eating did not work. Congrats!

    1. I respect those who eat intuitively,but I'm so glad I recognized that it wouldn't work for me early on. It's one of those things that was very evident even while I was over weight.

      I've heard Jason Seib and Sarah Fragoso talk on the Everyday Paleo Podcast about how hunger signals can be so messed up on the SAD that they are not surprised that it doesn't work for some people either. I feel like I'm not alone. :)

  5. Hi Karen! Yes, intuitive eating got me to size 16. :D

    Last night, a member of my weight loss chapter told me how much she really liked your new Facebook page. She thinks you are so wise! She has maintained a 130(or more) pound loss. She's the person who taught me how to food journal, so it's quite a compliment. :D

    1. Thanks, Marion. I had chatted with Dr. Berkeley (Refuse to Regain) and there is something good about being in support with people who have lost 30-40 pounds or more and made the major transition. Glad that people you know in real life are reading it.

      It dawned on me that Facebook would allow articles to be shared and possibly discussed more than a blog. I'll be sharing a facebook or blog post of yours in the next week or so. Good stuff to connect to like people.

  6. You look fantastic Karen! You are doing a fantastic job in maintenance :) I'm glad you are finding what works for you!

    Love the pictures as always :)

    1. Thanks, Becca. I love following your progress. It's so exciting. Plus, I get to see photos of the mid-west. :)

  7. Good post Karen, and as usual backed up by some lovely pictures.
    Inspiration as always.

    All the best Jan

  8. Congratulations Karen! I'm so happy that you are thriving during weight maintenance. That is such a wonderful feeling.