Support from within your current food template is key in weight loss, but it's even a more powerful tool and more influential in weight maintenance.
If you've not mastered this concept yet for long term maintenance- that's okay. Some of the ideas in this post might be hard to implement. That's okay. Sometimes I resisted changing because I did not want to leave those I thought were in my tribe who, well, just were not the best fit for my weight loss to long term weight maintenance plan. Nice people, but not effective for my best fit support.
Weight maintenance support is a process. One that you have to change up as you progress, because long term weight maintenance can vary, so support may also vary.
|Choosing the best support in your food & life template in weight maintenance is key|
My #3 tool - Support from those in your current food template, habits, and change it up,as needed
Here's my theory
If I hang out by choice or circumstance with my food enablers ,and I go back to my obesity food template, then I am more likely to re-gain my weight.
If the Biggest Loser people could have gotten matched to a genetically similar long term weight maintainer for life coaching within their biological required wellness template, then it may have changed their outcome. Weight regain is common, but some do not regain the weight. There are biological reasons why, and some have been able to get support for their genetics and environment. It's not easy, but very worth that work and that wisdom.
I've done this before- lost weight, unsustainable maintenance counting point and eating junk, so I know first hand. Been there, did that. I yo-yo dieted for 40 years. A lot of the root of it was not getting the life AND eating support I needed in weight maintenance.
Going out there, getting support, then changing it up was key.
Here's what's working now:
1. I hang out in real life with either people who support me in my Paleo/Low Carb/Low Inflammatory food template. Think PaleoFx, NSNG meet ups, supportive friends and family who don't enable.
With the Paleo/LCHF/Low Inflammatory foods people- they are my people. No explanations or hassles with them. There's variability within the groups. But we have the same, basic structure for the ex-obese.
With family and friends:
What do you need now they ask? I might answer, take me to Trader Joe's, I just flew in and need to cook for myself (after a family death). What do you need now? I need you to watch my daughter so I can go out and take a walk, I'll feel better. (neighbor when I was a single Mom and my kid was pre-elementary) What do you need now? I need you to bake the cookies when I'm out hiking tomorrow. Thank you. (visiting relatives wanting to bake old family favorites)
2. Online: I have people I can contact in real life, and in other time zones if I feel like I want to binge eat (say after finding out a close friend or family member died). You know who you are. Someone who is going to tell me to STOP or DON'T eat my triggers. Or who will help me come back to my senses quick. No sugar coating, no head pats. Because, food sobriety requires someone else with grit and functional problem solving, and critical thinking. Think OA sponsors, think habit changing coaches, etc. Someone who is outside yourself.
Hint: On Facebook, you can see who is still online and message that person. Just saying.. Also, popping into a group of people who will support you 24/7 is key- IMO.
3. Changing it up: I've changed where and who I hang out with online, just for time management sake. The time to meditate had to come from somewhere. More Low Carb High Fat (natural fat).
What changes I've made:
What didn't work in my past:
1. Support in real life by By Choice: I had to change from WW Lifetimer weigh in's due to that wall of freaking JUNK food, the WW candy bars everywhere. Add in the verbal bullying in front of the whole meeting, from one of the WW leaders about abstaining. Ugh! Tricky to find solid food sobriety in that room, though, surrounded by bars, crunchy snacks, and frozen WW coupons.
The members were nice, but I thought that leader was going to call the WW police.....;) OMG- abstaining is not restrictive, it's self care for me. Is it too much to want to hop on a calibrated scale once and awhile? The ladies and a few guys, 10 deep line line to purchase snack boxes all stacked up..... I knew it was time for me to step away. I used to be them, and it just never helped me once I was in my mid-30's.
And, this was before Oprah was lovingly staring at bread loaves on Instagram like there were puppies in that box. LOL...gotta laugh about this. Oprah's done a lot of good, but to someone leaning out and maintaining weight, many find bread is not one of the tools I found it too tricky to find solid food sobriety in that room, though, surrounded by bars, crunchy snacks, and frozen meal WW coupons.
No, it's a starchy S food. Not puppies. I'll spare you the photo, but click through the link if you are wondering...
NOTE: Not all WW leader and members are like this, I know, I had one that was likely a food addict in remission. She flat out told us she could not and would not eat pizza (her red light food she called it), her trigger food. One person asked- "how many points in one slice of cheese pizza at Costco?"The leader asked the person- "Once you start, can you stop?" The answer was "No, I binge eat". The leader replied, "Well then, you don't buy the slice. You don't even spend one minute looking for the points value, it's too much." I miss that leader a lot.
If I eat, even one bite, my FTO/extra grhelin genes kick up (also theory since I haven't tested my insulin/ghrelin yet) and that opens the door to my life long binge eating. 1,000,000 NOPES. I learned from my past.
I'm not a bad person, I don't need to moderate or count points harder. Really. It's easier than that. Much easier, surrounded by people like me, who abstain when abstaining is required. For some, WW will be a great system, for about 40% of us who require some sort of abstention, we have to choose well.
2. By Choice online :Also, I had to change some of my Medifast buddies, blogger buddies, Facebook group support "I'm switching to moderation" friends. Moderation based programs are as damaging to my emotional wellness as food pushers with the item in my face physically.
Paleo banana bread, muffins, cookies. Franken food protein dessert items (Yeah, even Medifast processed foods) Ugh!!! Sugar, high carb is just that- it's not good for me to look at my key binge foods. Even high protein = joint pain.
There is no health halo in food addiction recovery. Even Paleo Junk food pushers- buy my Paleo cookies/fudge/food plan/Whole Foods Gluten free cupcake made by grass fed, local bakers with cute kids selling it at a farmer's market stand. LORDY, no! I walked away from the SAD to stay away from the SAD.
These are not bad people, but in different tribes. And that's okay.
I'm still friends with many online friends,but not all. I did not come all this way to keep the SAD in my Low Carb/Paleo/almost no processed food template. More NOPES. Not as many NOPES as the moderation crowd, maybe only 1000X NOPES. If it works for them, awesome!
3. The ability to change up as needed.
Just as I was easing into full blown Ketosis and found a great group of folks, my body changed a bit and now I need to ease up just a tiny bit on the very high fat percentage and aim for an alternate, mild, ketosis style. Some days really low carb <30, many days more of a 30-40 grams of carbs a day from veggies. I may go higher, too, if my glucose allows. I'm still in that Facebook group. It is what it is.
I've been keeping my fat high, but not as high- say in the 63-73% for my macros instead of the high 76-82 %. Don't worry, I've not gone back to "low fat". I like my health too much!
Who knows when or if the next 1-5 years will bring more changes.I've got to do what works, my body will tell me, then I may have to change up support as needed.
I've come to understand, I'm stronger in my "tribe"
I used to think that "We are stronger together", but now I realize, we are stronger in our tribes. I would suspect that within our tribes, we have closer dietary food templates and tools. If you are finding yourself surrounded by a tribe that is enabling you to go back to your obesity and overweight habits, routines, and foods, think about that.
Change it up! Enabling can become a tribe all it's own" I can't and you can't either, so let's eat together, YOLO!" Life is not found in the middle of a cinnamon bun.
Whoa! I've seen it and lived it. Not the greatest outcomes for my health.
We are stronger in our weight maintenance tribes. Here's to choosing and changing to meet your needs. #wearestrongerinourweightmaintenancetribes
Your food template will choose you, then you can choose your support. Onward. Anyone else have to change support in weight maintenance? Here's to choosing the best fit.
|I'll watch for hawks if you want to dig....meerkats, not puppies|