I was told net carbs. That is what I use. Enjoy your P3 meals! I love the breakfasts.
Mars: That was good advice. There are definitely daily fluctuations on that scale! I am glad you liked the article. It sounds like you are making good moderate choices in maintenance.
Eandc: I enjoy my fruit breakfasts. I do agree with you that 5 pounds can make a difference in how your clothes fit. You are wise to give yourself some leeway. I hope you enjoy your skiing and that it gets warmer. I often save my carbs for the morning. That was interesting about your coach's advice.
Canadadjineh: I also love aged cheese. I definitely use it as a treat as it is so good. I hope you enjoy your anniversary celebration!
Infoplease: I think you are right..The Previously overweight people on the Registry most likely are recovered insulin resistant people. It seems like you are figuring out your fun days so that the up pounds are lowered. I have not had cake for breakfast..but have eaten pizza or lasagna. I figure ..get those carbs in early. 15 gm of sugar seems low. I may have to start tracking my sugar. I do think that cutting out wine, helps me on losing up pounds.and it does have sugar.
Lately I have been thinking about the National Weight Control Registry and its statistics that only 50 percent of the people who have maintained for two years, keep the weight off. This of course is better than the 5 percent in the first year who keep the weight off. It is not until the 5th year of maintenance that 80% keep off the weight.
Here is information that I posted about Beck and attainable verses achievable weight. One thing she comments is that we age, our metabolisms slow down and we burn less calories. Not written by me.
Here is Judith Beck’s take (from her blog (I also highly recommend, you can get her free newsletter there) at
www.beckdietsolution.co
m/diet-solution-blog/ ):
“[the] concept of ‘ideal weight’ – it’s the weight that you get down to when you’re eating and exercising in a healthy way that you can maintain. Now this weight may not the weight of your thinnest friend, it may not be the weight you were at in college, and it almost definitely isn’t the weight of the celebrities we see on television. In our minds, your ideal weight is the weight that you can get down to and stay at, not the weight that you can get down to, then gain some weight back, then work on losing it again, then gaining it back again. We just don’t believe that it’s worth getting down to a weight that you ultimately can’t maintain (by either exercising or eating in a way that is not sustainable) because you’ll just gain it back and then feel very discouraged.”
My note:
This is exactly what I’ve been experiencing. Though I can get to 120s when I’m obsessively focused on it, it’s not sustainable because it takes too much restriction.
She then goes on to say, “It’s also important to know that most people, when they lose weight, get down to what we call their lowest achievable weight. However, most people don’t stay there! They eventually end up relaxing their habits just a bit and gaining a few pounds back and end up leveling off at we call their lowest maintainable weight. Their lowest achievable weight is probably not their lowest maintainable weight because it would require intense focus on their eating and exercise.”
Finally Beck gives very practical ways to learn to accept ourselves at this lowest maintainable weight, which for me, isn’t the weight I’ve been telling myself I should weigh:
She says, “… you [don’t] have to be at all unhappy with where you are now. In fact, you should be extremely proud of yourself for the weight you did lose and for all of the hard work and dedication you put into it. Instead of focusing on the 10 pounds you didn’t lose, think instead about all of the weight you did lose. Even if you’re not quite at the weight you wanted to get down to starting out, think about…Do you feel better about yourself?...”
She continues, “You can also ask yourself: How would my life really be different if I lost another 10 pounds? Would the differences be so significant? Is it possible that I’m already experiencing many of the things I wanted to achieve, even though the number on the scale isn’t what I initially had in mind? It sounds like it may be worth working on changing your concept of your own ideal weight, feeling proud about where you are, and move forward appreciating all the wonderful changes that have come about as a result of losing weight."
If you have reached a weight plateau:
Regarding your food plan, ask yourself:
Do I want to eat less?
Will I get enough satisfaction if I eat less?
Will eating less be healthy and fit into my lifestyle?
Could I live with this food plan comfortably for the long term?
Regarding your exercise plan, ask yourself:
Do I really want to increase the frequency, duration and intensity of my exercise?
Will I have enough time and energy to devote to more exercise?
Will exercising more be healthy for me? Or will I be overdoing it?
Will I easily be able to keep up an increased level of exercise for the long term?
What if your lowest maintainable weight is HIGHER than the weight you wish to achieve? "But I want to be thinner" thinking....
Continue to enrich your life...in ways other than losing weight.
Focus on the parts of your body that please you the most.
Say to yourself "oh well"....
Focus on how you've improved.
Change your comparison.
Prepare yourself mentally before you weigh yourself.
Accept compliments from others.
Act "as if."
"The richer your life, the less you'll focus on your weight."
