|Narrow Carb Window in Weight Maintenance|
2. I KNOW and have KNOWN for a long, long time that my weight and my carbohydrate range are very closely tied together. I have a narrow carbohydrate range for long term weight maintenance and menopause.
3. DATA- because I'm a scientist my own personal data. I'm a scientific weight maintenance data ninja!
4. Karen's Weight Maintenance and Menopause reality:
Gain weight ( >70 grams of carbs per day, each day for weeks)
Slowly gain weight (50-70 grams of carbs per day, 1 week)
Maintain my weight (40-50 grams of carbs per day for weeks)
Lose weight ( <40 grams of carbs per day, 1 week )
Feel terrible ( <32 grams of carbs per day, each day)
Macro breakdown for Oct 27, 2014
|Weight Maintenance Macros Low Carb ,Higher Fat|
1. Weighing daily to own my own data and think like a data ninja on my own n=1 (big shout out to the Refuse to Regain book -Barbara Berkeley, MD) and my in real life weight maintainers on talking me into the daily weighing habit)
2. Track my food intake on My Fitness Pal for 4-6 weeks at a time.
3. Taking a break from tracking my food intake for 2-3 weeks at a time.
4. Respecting and using my narrow carb window in weight maintenance to get great overall health and wellness- good blood markers
5. Using my science brain and easy to record data to its full advantage.
What did not work in the past
1. Avoiding the scale and following other people's throw out the scale themes. This always resulted in a weight gain for me. Always. I was smart enough to think for myself this time around in weight maintenance. If you can maintain without weighing, kudos to you.
2. Not tracking my carbs along with my weight (think WW online tools). Tracking points was not the right data tracking for me.
3. Not having a set food template so that when I feel like not tracking I can just stop for awhile and not regain the weight. ( *** note, not tracking does not mean I eat off the rails, eat off template foods, it means I take a break because I feel like it***)
4. Not looking closely at my blood work, food template, and my weight to see trends.
5. Trying to use "intuitive eating" style tactics. My binge brain reigns supreme. There's maybe 10% of my intuitive skills that I summons for weight maintenance on some days, but I can't use that part of my brain for eating. For many other things, just not for my primary tool in weight maintenance.
Okay, who else is using data to keep on track? I'll bet I'm not the only one with a narrow carb window.