Friday, September 27, 2013
What weighing in daily looks like in weight maintenance my graphs
I use a weight maintenance tool described in the book Refuse to Regain by Barbara Berkeley, MD.
I weigh in daily.
I know a lot of people "throw away the scale". That's cool. I get it . Totally. Long term weight maintenance is a complex road. Building my own weight maintenance template has been key this time around.
I weigh in daily during weight maintenance. Daily weighing is strictly a data gathering system for me. I use the data as a Quality Control tool. No shame, no blame. Cold hard data for my science brain.
1. Look for trends and shifts overall.
2. Look for foods that may be inflammatory (2 pound gain in 1 day)
3. As a way to objectively problem solve.
4. As one way to evaluate effectiveness.
5. As a way to save money for using the same size clothing month-in- month out.
Now to be fair, the inputs to the process- food types, emotional/binge eating remission, travel, death in the family and death of close friends, weight training, full time work, unplanned gluten exposure, chosen sugar exposure are highly variable and complex. Sometimes I may make the wrong decision about what to try next. I may conclude incorrectly cause and effect. That's okay, because I always re-evaluate.
I made it okay to make mistakes, make the wrong decisions, but I decide and move on. Right or wrong- the cause of weight regain will be told. Left for me to problem solve. Which I know I can do.
Overall, I keep an open mind, positive attitude, and keep trying what works. It's an experiment. I don't have all the answers. But many times I can guess. It's made all the difference. Long term maintenance. Yeah!
What did not work:
1. Not looking at root causes for higher shifts in other weight maintenance attempts. Overeat, repent, repeat. ( eating Skinny Cow Ice cream and mini-Snickers bars caused the scale to go up, I'm not strong enough, I'll start my diet on Monday- not so effective. Failure to connect the dots)
2. Not correlating wheat/grain and sugars with weight gain, acne, high hs-CRP values
3. Blaming myself for "failing" at weight maintenance.Not looking at my process inputs/outputs
4. Stopping weighing in when the scale went higher and higher.
5. Spending $$ buying lots of different sizes of clothing to accommodate the yo-yo dieting and weight gains/losses.
I'm enough. Strong enough. I needed to add the effectiveness check and good problem solving skills to the mix. Those are the basic skills I tap into for the long haul. Work them every day. That and an ability to be honest and make decisions.
And tomorrow I will weigh in gain. One top priority. Life is good. Life is good because I customized my own template in long term weight maintenance.