|Oh heck NO! Stabilizing after a gain|
I've hit my "scream weight" several times this last month. See Dr. Berkeley's article on reversing gains immediately when you reach scream weight. The last straw came when I hit an all time high in weight maintenance at 121. Since I'm short and don't feel good at weights above 119, I've chosen to go back to a better weight maintenance range for me.
I'll always be thankful that I reverse trends and gains. Always. No need to do all the work of a major transformation just to regain back the weight. I've got the mindset, skills, measurement tools, knowledge, and food template to stay a maintainer for the rest of my life.
It takes a lot of work and effort. Feeling well is worth it.
Phase 1 = stopping the gain, maintaining my weight, eating more calories (my calorie intake went too low for a while), and sleeping better. The extra calories are coming from protein (eggs, grass fed beef), guacamole, chicken liver, and chicken hearts. Nutrient dense. I don't think any of my readers expected to find me sitting on the beach eating Paleo treats to up my calories.... LOL ;)
Phase 2 next. Plan is:
1. Looking at my macros protein, fat, carbohydrates. I'll likely have to drop down only a small amount into the mid 30 grams of carbs a day (all from veggies) for loss. The good news is that once I get back into solid weight maintenance in the middle of my range, I can likely up my carbs to the lower 40's and maintain very easily. Time will tell
Here are my current macros. Weight maintenance = 26% protein, 65% fat, 9% carbs. Each day may very a little. If I start to get into the 14-15% carb range, I'll have insomnia and weight gain. No fun. The good news is, I can usually hit a 33-35 gram carb range for weight loss. Not a huge adjustment. Pretty painless, but the window is narrow.
2. Continuing to sleep well,
3. Continuing to move well,
4. Continuing to manage stress.
5. Continuing to measure and track food, movement, sleep.
Things that didn't work in the past
1. Eating mostly whole grains since WW told me they were low in points. Do you know how much Kashi cereal I ate in the summer, with berries! due to the high fiber content and low point values? My colon hurts just thinking about it!!! I thought everyone had massive GI problems- because "High Fiber" But hey, I could make my points range just fine. Ouch for not thinking for myself. Too bad I didn't change my plan fast when eating grains cause weight gain. Oh well, better late than never.
2. TV watching instead of sleeping.
3. Thinking I was walking a lot at 4,000-5,000 steps a day and "earning" WW exercise points to be spent on Skinny Cow Ice cream.
4. Ack! Stress, must hide. Be everyone's doormat. No boundaries. Poor me syndrome.
5. Ditching the scale for weigh ins and for food weighing. I could tell myself little lies about binge eating this way. Perfect for gaining weight! So many ostrich maneuvers- head in the sand , magical thinking. Hurts to think about how much I kept myself stuck. But good not to cycle back through it again. Exhausting.
Okay. Hope you are all well and having a good summer.
|Ocean St, Carlsbad, CA 7-10-15|