I have 6 years worth of food and exercise journals, and I will continue to track my food and work outs. Even through out the P1 I was writing down which packets I ate and all that. It has helped me figure out what foods cause water retention (major scale fluctuations) and what foods make me feel crappy.
I have no intention of stopping my journaling, because I do agree, it keeps me accountable. And it really sheds light on days that I indulge. I just think that "maintenance" is trying to figure out what works for you. How many calories YOU can eat and not gain, how many carbs YOU can eat without gaining, etc...
I've only () been at it 5 years. My hat's off to you. And I rely heavily on the information. Your definition of maintenance seems right on the mark.
Maile, I've got mango bread in the oven right now. It's a gift so I'll let you know how it turns out when I find out.
I found them in the nut section, they are in a big container that is green, it is the Emeralds brand, they had hickory smoked as well...
I would caution against buying the big container unless you have will of oro . They are sooooooo good. The 100 calorie packets are m,u ch safer! For me anyway. I could eat an entire large container in one sitting if havi g a hungry/ munch day. I love those darn cocoa almonds.
I found them in the nut section, they are in a big container that is green, it is the Emeralds brand, they had hickory smoked as well...
I would caution against buying the big container unless you have will of iron . They are sooooooo good. The 100 calorie packets are m,u ch safer! For me anyway. I could eat an entire large container in one sitting if havi g a hungry/ munch day. I love those darn cocoa almonds.
Hi. I posted this question on the daily chat but I'd like to hear from all the maintainers as well....yesterday I switched from using splenda to using Truvia (a stevia sweetener) and I got really sick. I had horrible bloating/cramping...so bad that i had to cancel a going to a charity event last night which is unlike me.
Do any of you use a stevia sweetener instead of splenda and have any issues with it? I'm a little ignorant when it comes to stevia - are there different 'varieties' or 'formulations' that I can try? I don't know if the Truvia brand is more processed then others.
I totally agree with this statement! Well put jennydoodle!
I also think this was well stated, Jennydoodle. I find that if I keep telling myself it is a learning process..and I will learn what works for my body, it helps me stay positive.
Stolaf: I have not had a reaction like that to Stevia. I have used the plain stevia and the truvia.
Linden..Mine was a little too bland. Are you getting mangos from Spain?
Well. this year I am not going to participate in the famous cookie exchange at work. Getting 12 dozen different Xmas cookies is not a good idea for me this year!
I am posting this in case anyone is interested in those 5 percent. The secrets are not earthshattering, but confirming what we are doing.
Health & Wellness Articles | Weight Maintenance
5 Secrets of the 5%
What You Can Learn from Successful Dieters
-- By Mike Kramer
More elusive than Bigfoot, more mysterious than the alien residents of Area 51—they’re so anonymous, we’re tempted to ask "do these people actually exist?" I’m here to tell you that YES they do exist. You may even know one or two.
They’re the legendary 5% of people who have lost weight and actually kept it off for the long-term. If you’ve never met one these people before, don’t be surprised. They prefer to stay relatively unknown. Having discovered the prized secret to a healthy lifestyle, they tend to enjoy their status and privacy.
The 5%…
…Make It Public. The 5% generally don’t keep their weight loss efforts to themselves. They recruit supporters. They ask for help. They swap war stories with friends. They give and take encouragement. Often a goal buddy is involved, or at least a positive, supportive friend who holds the dieter accountable. Studies show that just by writing down or announcing your goals, you automatically increase your chances of success. Keeping a Community Journal or blog is a non-threatening, productive way to make your goals public.
…Pay Attention. A permanent, healthy lifestyle is created on purpose. Planning, tracking, reading menus, asking questions, following progress reports—they’re all part of the 5% strategy of knowing what’s going on and preventing setbacks. This crowd doesn’t believe in fooling themselves or relying on chance to make things happen. Usually (if not always) aware of the foods they eat, and on the lookout for opportunities to stay active, they know that good health is no accident. Nutrition Trackers and Fitness Planners play key roles in this strategy.
…Enjoy Themselves. There’s a reason that a healthy lifestyle sticks around for this small minority. They make weight loss a positive experience and have fun with it. Because they feel good about their goals and their new habits, they also feel good about themselves and what they’ve accomplished. Programs based on negative messages, dread, resignation, or criticism are doomed to disappear. Optimists are proven to reach more goals than pessimists. They also live healthier, longer lives.
…Make Gradual Changes. The 5% know that permanent change is a process, not a 21-day event. Able to see what waits on the horizon, they spend time building a few small habits at a time, rather than diving into a program that’s totally incompatible with their current lifestyle. Too much too soon is like moving to a new country and expecting to adopt the new culture and language in a week. It works much better if you simply stick around and pick up a few bits and pieces at a time.
…Allow Themselves To Fail. It’s a guaranteed certainty. Every one of the 5% has failed at some point along their weight loss journey. The difference is that they learned to forgive setbacks and refused to beat themselves up. Every failure is simply one step closer to ultimate success. With this outlook, and using lessons learned along the way, they kept these setbacks from turning into full-fledged disasters.
Do any of you use a stevia sweetener instead of splenda and have any issues with it? I'm a little ignorant when it comes to stevia - are there different 'varieties' or 'formulations' that I can try? I don't know if the Truvia brand is more processed then others.
Any advice?
I use pure stevia, have never had a bit of trouble with it, and there are different ways that it is "packaged." Liquid is easiest to use and most expensive. Tablets take a long time to dissolve and, to my taste, are rather ineffective. Traditional stevia is powered and you have to stur it a bit to get it to dissolve. If you can find something called Sevita, a brand of pure stevia that is easier to dissolve, do use it. I realize this doesn't answer your question, but hope it helps a little. I've never had access to Truvia so have never used it.
Thanks Maile, for a great quotation and reinforcement. Edit: My bread was bland, too, although I added grated lemon rind and cardamon and the mangos weren't bland. From Isreal, probably, or maybe East Africa. I know I ate a lot of them there. I sent you a PM with the recipe I used.
I also think this was well stated, Jennydoodle. I find that if I keep telling myself it is a learning process..and I will learn what works for my body, it helps me stay positive.
Stolaf: I have not had a reaction like that to Stevia. I have used the plain stevia and the truvia.
Linden..Mine was a little too bland. Are you getting mangos from Spain?
Well. this year I am not going to participate in the famous cookie exchange at work. Getting 12 dozen different Xmas cookies is not a good idea for me this year!
I am posting this in case anyone is interested in those 5 percent. The secrets are not earthshattering, but confirming what we are doing.
Health & Wellness Articles | Weight Maintenance
5 Secrets of the 5%
What You Can Learn from Successful Dieters
-- By Mike Kramer
More elusive than Bigfoot, more mysterious than the alien residents of Area 51—they’re so anonymous, we’re tempted to ask "do these people actually exist?" I’m here to tell you that YES they do exist. You may even know one or two.
They’re the legendary 5% of people who have lost weight and actually kept it off for the long-term. If you’ve never met one these people before, don’t be surprised. They prefer to stay relatively unknown. Having discovered the prized secret to a healthy lifestyle, they tend to enjoy their status and privacy.
The 5%…
…Make It Public. The 5% generally don’t keep their weight loss efforts to themselves. They recruit supporters. They ask for help. They swap war stories with friends. They give and take encouragement. Often a goal buddy is involved, or at least a positive, supportive friend who holds the dieter accountable. Studies show that just by writing down or announcing your goals, you automatically increase your chances of success. Keeping a Community Journal or blog is a non-threatening, productive way to make your goals public.
…Pay Attention. A permanent, healthy lifestyle is created on purpose. Planning, tracking, reading menus, asking questions, following progress reports—they’re all part of the 5% strategy of knowing what’s going on and preventing setbacks. This crowd doesn’t believe in fooling themselves or relying on chance to make things happen. Usually (if not always) aware of the foods they eat, and on the lookout for opportunities to stay active, they know that good health is no accident. Nutrition Trackers and Fitness Planners play key roles in this strategy.
…Enjoy Themselves. There’s a reason that a healthy lifestyle sticks around for this small minority. They make weight loss a positive experience and have fun with it. Because they feel good about their goals and their new habits, they also feel good about themselves and what they’ve accomplished. Programs based on negative messages, dread, resignation, or criticism are doomed to disappear. Optimists are proven to reach more goals than pessimists. They also live healthier, longer lives.
…Make Gradual Changes. The 5% know that permanent change is a process, not a 21-day event. Able to see what waits on the horizon, they spend time building a few small habits at a time, rather than diving into a program that’s totally incompatible with their current lifestyle. Too much too soon is like moving to a new country and expecting to adopt the new culture and language in a week. It works much better if you simply stick around and pick up a few bits and pieces at a time.
…Allow Themselves To Fail. It’s a guaranteed certainty. Every one of the 5% has failed at some point along their weight loss journey. The difference is that they learned to forgive setbacks and refused to beat themselves up. Every failure is simply one step closer to ultimate success. With this outlook, and using lessons learned along the way, they kept these setbacks from turning into full-fledged disasters.
I really enjoyed reading this. I lost 85 pounds last year (between Sept-May) and I am thrilled with that and my new figure. In the last month the scale has gone up 9 pounds (today only up 8 pounds). I did feel a little defeated, but now I don't....why you ask?
I have learned from mistakes of years ago....
1. NEVER avoid the scale...this is the quickest way to gaining all the weight back...it allows us to live in denial. I knew the scale was going up because I wanted to avoid it....but I didn't....now I have to deal with those 8 more pounds....but at least I didn't go higher.
2. Don't live so rigid that eventually you stop. I love the rules of phase 4, but I followed them for months so closely that when I just started living....I went the opposite direction (the last month). I need to remember to be practical and keep up the small changes.
3. If I miss out on something today because I endulged yesterday....it will be there tomorrow. So enjoy, but in moderation.
Glad to be checking in and keeping myself on track. Hope everyone is well
I would caution against buying the big container unless you have will of iron . They are sooooooo good. The 100 calorie packets are m,u ch safer! For me anyway. I could eat an entire large container in one sitting if havi g a hungry/ munch day. I love those darn cocoa almonds.
OHHHH I know... we don't get the little packets here... I put about 17 in a container and take to work... and that is it for the day... I hope... most of the time I can stick to it... but they do call my name when I walk by the pantry...
Quote:
Originally Posted by stolaf
Hi. I posted this question on the daily chat but I'd like to hear from all the maintainers as well....yesterday I switched from using splenda to using Truvia (a stevia sweetener) and I got really sick. I had horrible bloating/cramping...so bad that i had to cancel a going to a charity event last night which is unlike me.
Do any of you use a stevia sweetener instead of splenda and have any issues with it? I'm a little ignorant when it comes to stevia - are there different 'varieties' or 'formulations' that I can try? I don't know if the Truvia brand is more processed then others.
Any advice?
Stolaf, I use both and haven't had a problem, maybe you are allergic?
Darbs and Maile - great posts today. I am just starting Ph 4 today and so far so good.
I am thinking about what my 'fun day' may be but I feel guilty thinking about it and when I visualize the waffles I have been dreaming of I don't know if they'll taste as good. I am going to a college basketball game on Saturday so we'll be eating whatever is at the game. It'll make it much easier if Sat if my fun day.
Height: 5'-2" - 41 years old - 2015 Reboot: 165.4/136.0/135
I exclusively use Stevia and have not had any problems. Are you sure that it was the only change that day? I would give it a couple of days and then try 1 more time. If the effects are the same, I would say you are allergic or at least intolerant, and then stay away from Stevia altogether.
Great article! I know with the support of this thread, we can all be part of the 5%
Darby..I like your maintenance rules..especially the advice about not being too rigid. While trying to stay in control and make good choices, you can get very rigid and fear any deviation..and then get too negative. I also told myself that many times..when abstaining from something..you can always have it later or again.
Stolaf.I like waffles also..with berrries! I liked the pure stevia flavor better.
Linden. Thanks so much for the recipe! I just heard on the news that they are expecting a major eruption on the island of Hawaii in the near future..different from the current one.
Maybe we should call ourselves the 5 Percenters!!!! We can do this!!!
I am getting busier and more stressed..doing errands before work, during lunch and having meetings after school. The kids realize that vacation is coming and are reacting. Can you imagine wearing shorts, a t-shirt and no socks with 19 degree weather? ..one of my students.
Height: 5'-2" - 41 years old - 2015 Reboot: 165.4/136.0/135
Quote:
Originally Posted by stolaf
Jenny - do you use the pure stevia extract? I used Truvia and had a problem. I wonder if I try pure stevia if it will be better.
I do use straight up Stevia. I get it at Whole Foods and sometimes they have it at Publix (supermarket). I have never seen it at Target, only Truvia there. If you can get straight Stevia, I would try that. The brand is "Sweet Leaf" and I use the individual packets.
Linden. Thanks so much for the recipe! I just heard on the news that they are expecting a major eruption on the island of Hawaii in the near future..different from the current one.
Uh, did they mention which direction it would flow? I went searching but couldn't find anything but a new flow over old rock that started on the 7th. Presumably, since I moved away from the ocean, I'm just above the tsunami warning area and 1/2 mile from a once in 500 years lava flow area.
Linden. Thanks so much for the recipe! I just heard on the news that they are expecting a major eruption on the island of Hawaii in the near future..different from the current one.
Quote:
Originally Posted by Linden
Uh, did they mention which direction it would flow? I went searching but couldn't find anything but a new flow over old rock that started on the 7th. Presumably, since I moved away from the ocean, I'm just above the tsunami warning area and 1/2 mile from a once in 500 years lava flow area.
When I was on the big island last month there was a constant haze that the locals referred to a "Vog" (volcano + fog). They said there was some volcanic venting going on. Is this normal? No one seemed surprised or upset by it.
) been at it 5 years. My hat's off to you. And I rely heavily on the information. Your definition of maintenance seems right on the mark.
