Let’s Talk Diet: Celebrating An Important Anniversary, a “Rejourney,” I’m at Goal, AND I’m Close to Goal (???)
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Jennifer (Before, 2010) and Jennifer (After, 2017) But it's not just about "looks" -- That's just superficial stuff. It's also about physical and psychological health. ___________________ |
I don’t focus on what I’m up against. I focus on my goals and I try to ignore the rest.
– Venus Williams
__________________________
Back
in 2011, I started this site as a diet and exercise space, but then I gained my
weight back (and then some).
It
was as if my arrogance, self-importance, and faux expertise brought me down a
few notches, so I decided to broaden the site focus; I began writing about
other topics of personal importance.
So,
for the most part, I have backed off on diet topics.
But
now I return to the topic of Diet Talk for a good reason: today, May 5, 2017,
is the first anniversary of my decision to attempt, once again, losing weight
and, most importantly, keeping it off.
I
remember that day well: as I was being fitted for a CPAP mask, I made a vow to
get my weight off and keep it off forever. My initial goal: to lose enough
weight to lose the CPAP. In I Have a Goal, I wrote, on 20 June 2016, about this part of my journey. My ultimate goal: to keep
my weight off forever.
The
good news: a year later, I have lost most of the weight – just five pounds to
go – but the jury is still out on the keeping off part. From 2011, I have learned
not to take anything for granted. I know I must remain vigilant, but, most
importantly, remain humble and non-judgmental of others who may not be able or
willing to lose their weight or keep it off.
So,
as the title of this post avers: I’m at Goal, AND I’m Close to Goal. No matter how
long I stay at at goal, I will always be Close to Goal as well, as I said in my 10 July 2016 post, when I was still far
from my goal weight.
How
can that be? Because keeping off the weight is an ongoing goal, a forever goal.
Perhaps
my year-long story, a “rejourney,” so to speak, will explain my thinking more
clearly.
I
started this process at about 200 pounds (I don’t really know because I wasn’t weighed
until May 11, 2016, when I returned to Weight Watchers, tail tucked between
legs. Then I weighed in at 196.6). Today, I weigh about 135 (clothed, but
without my shoes). I would like to lose five more pounds, but I’m in no hurry
to do so. Thus, if this is where my weight settles, then so be it. I can live
with my current weight.
So
what am I doing this time that I have failed to do during my myriad attempts to
keep my weight off?
– While I have
railed against (and continue to rail against) my CPAP, I can’t deny that the
therapy has helped with my sleep issues. By getting better sleep, I have
experienced better appetite control. I still get cravings, but they are mild
and manageable. Before CPAP, my cravings were nearly impossible to ignore. I no
longer experience the real hunger that would dog me late at night (my stomach
would even growl), and it didn’t matter what I had eaten earlier in the day.
– Within reason, I
no longer deny myself occasional treats. However, I try to stay within my
Weight Watchers point system, successful 95% of the time. It’s all about
portion control. Even on days that I do go off program, two of my meals for
that day are on program.
– I allow myself
some significant leeway on holidays and special family events, recognizing that
these events are rare. And I don’t starve myself in anticipation for an off day
or after an off day, whether planned or not. Having said this, I watch out for “portion
creep.”
– Planning is key.
Eating out can be challenging, so my husband and I have selected some local restaurants
that are program-friendly – or, at least, not program disasters. We also try to
avoid going out on the spur-of-the-moment, especially when we are famished. For
a fast meal, it’s better to nuke a prepared low calorie meal, with fruit,
vegetables, and salad on the side. It would be too easy to fall into bad old
habits. To slake any on-the-go hunger, I have gotten into the habit of taking portable
food, such as packets of soy nuts, apples, roasted chickpeas, carrot sticks, bell
pepper slices, and turkey pepperoni slices. On the other hand, it’s okay to
occasionally go to a restaurant that is normally a program disaster, but we
plan for it and only go there for birthdays or other special events.
– I track everything
that goes into my mouth, even when it’s ugly – and, believe me, I’m far from
perfect. For me, tracking keeps me accountable. Moreover, checking number of
points before eating something can help
me to make wise decisions. For example, is that Hershey bar really worth 11 points out of my 30
daily points? If so, then I eat it, but, if not, I select something more
point-friendly.
– I eat more lean
protein, both animal and plant, and eat less of processed carbs. I watch my
sugar intake; I don’t avoid it entirely, which is almost impossible these days,
anyway. I eat green and low carb vegetables and fruits at will, often employing
“The Carrot Test” to check if my hunger is real or psychological. I have never
over-eaten on grapes, carrots, or lettuce.
– I read food labels
and have learned how to interpret them. That way, I can make better decisions on
what to eat and how much to eat.
– I avoid trigger foods
whenever possible; for example, for me, eating a lot of sugar can trigger both physiological
and psychological negative responses. At the very least, I try to understand my
triggers and how to prepare for when a certain food is likely to elicit negative
responses.
– I walk three
miles nearly every day, mostly outside, sometimes on my dreaded treadmill. I
don’t buy into the “no pain, no gain” B.S. Exercise should be enjoyable and doable
every single day. I can honestly say that I really enjoy my walks – it’s like a
daily social event – I have met so many of my neighbors and their perky
canines! On the other hand, if I miss a day, it’s not a major disaster.
– I drink a lot of
water: at least 64 ounces per day. Water not only hydrates, but it also flushes
out one’s system, helps with digestive issues, and promotes weight loss. Also, doctor’s
orders (LOL!!!). To be honest, I have only recently started to drink the mandated
half gallon of water, but I have already noticed positive changes in my body; I
was kind of stuck weight-loss wise, but now I’m losing again, albeit slowly,
which is fine.
– I weigh myself
every day and record it in my tracker, even when I suspect a weight gain. For
me, this works well. Keeping track of one’s weight is just good common medical sense.
For example, an unexpected loss or gain can signal a physical problem, such as
diabetes or thyroid issues.
– I have finally got into my thick skull that
this process is life-long, not temporary, which is why I have failed so much in
the past. On a day-to-day basis, I will not be able to eat whatever I want –
this is a fact of my life. God love those lucky souls who can chow down, but I’m
not one of them. It’s unfair, but that’s life. My husband would like more hair,
too!
– This may or may
not be related: I have also given up caffeinated drinks. I didn’t do this for
weight-loss reasons, but because of my sleep issues. I do miss my leaded
liquids, but the trade-off is well worth it: I am sleeping better.
– I attend my
Weight Watchers meeting each week; it’s important to have a support group that
has my back.
– I always try to
have another goal in mind; as I said earlier, I recognized this in Close to Goal. This is especially important because there is always a kind of letdown after a
major goal has been reached – “Is That All There Is?” So, for me, my goal will always
be reset, for example, “I will maintain my weight for a week” (a small goal),
and “I will maintain my weight for a year” (a major goal). I will also work on setting non-weight goals, such as “I will finish writing that short story I started way back in January.”
– Last, but not
least, I have purposely readjusted my attitude to reflect a more positive me. At
first, I had to keep telling myself that, YES! I CAN DO THIS, even when I wasn’t
really feeling it. I have this tendency to set roadblocks in front of myself,
and I decided that this had to stop. From now on, for every problem, there will be a
solution. It might not be an easy solution, but, then, most solutions require
effort.
So
that’s my maintenance to-do list.
In
addition to weight-loss and better appetite control, I have experienced significant
positive physical benefits: my blood pressure has dropped 30 points, my energy
levels have increased, my sleep is better, my mood is better, I have fewer fast
heart beats, my mobility is better, my acid reflux has essentially disappeared (except on those days when I eat too much fat late at night) –
I haven’t needed any Zantac in nearly a year – and I feel at least 25 years younger.
I
still haven’t lost the CPAP – I still have some breathing issues at night (like
I sometimes stop breathing without my CPAP), but I am hopeful that it will
eventually happen. If not, then so be it.
To
celebrate my important anniversary, I changed the title of this site from “Life
is a Brand” to “Like This Page.” “Life is a Brand” is now my subtitle – a kind
of bridge between the old and the new – at least for the foreseeable future.
I
had been pondering a title change for months; it was just a matter of choosing
the right title.
“Like
This Page” seems to roll off the tongue and is more memorable.
Over
the next few weeks, I will be working on this site in other ways.
In
closing: you, my dear readers, may benefit from developing your own to-do
weight loss list – you just need to figure out what that list might include.
For
your journey, you are welcome to borrow from my list; however, I would never
tell someone else that my process is superior to anyone else’s because our
bodies and psychological makeups are different.
Ultimately,
you must find your own path.
Have
a good day!
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