I agree with Katterina that one of the best things about 3FC is that there are a large variety of different "models" of successful weight loss and maintenance. Everyone is different, so it makes sense that there isn't any "one size fits all" advice.
One thing I think is definitely true is that some people need to eliminate all trigger foods, while others can eat those kinds of foods in small amounts without going off the rails. I'm definitely in the second category--my plan allows me to use calories for treats, which (for me) don't lead to binges. Somehow, knowing that I can eat a mini-eclair or a piece of cheesecake if I *really* want to takes away some of the "forbidden fruit" aspect for me. Since we are creating plans that need to be sustainable over the long term, I think it's really important that each person figure out which category he or she is in.
I also tend to believe, though not with as much conviction, that some people are able to practice intuitive/mindful eating while some are not. I put myself in the second category here, too (with Megan, I think). I learned a few things while being somewhat naughty this week: (1) I have absolutely no trouble going 1000-1500 calories over maintenance level in a day, even without bingeing or becoming ridiculously full. (2) As I transition from weight loss into maintenance, there are going to be times when I want to eat more than my allocation. I can afford to do this occasionally as long as I don't go overboard or do it too often. (3) After three days of being noticeably over my calorie allocation, plus a travel day when I was just slightly over, I was firmly back on plan yesterday and am doing fine so far today.
This is an odd NSV for me. For the first 20 months or so of my new lifestyle, I doggedly paid back every calorie I went over, because I was afraid that not doing so would be the first step down the slippery slope of eating whatever, whenever. In September, I had a personal loss that led to some emotional eating and the first time I "wrote off" calories without paying them back. But I got right back on plan. Right now, I'm debating whether to pay back or write off my Thanksgiving excess, but, either way, I'm back on plan, and I have the valuable information that I can deviate but get right back on track.
This post is longer than I planned on. I guess what I'm trying to say is that, for someone like me who yo-yo dieted for years, who could gain or lose weight but could never maintain, part of the value of the journey has been to figure out "how I work".
I don't think I could ever truly intuitively eat, but I don't keep track strictly either. I eyeball calories, and try to keep it at no more than 1000 calories per meal (tending to eat 2 meals a day and a very small breakfast and no snacks, I usually end up around 2000 calories per day this way). I judge a small bowl of rice 200ish, etc., and just eat filling foods that are not too high in calories so I will feel a fullness when I'm done. I eat cafeteria food now, though, and most entrees and soups are marked for calories, which helps a LOT. Cooking on my own will be harder. I'll need a cookbook that lists calories for the recipe, or I'll have to manually count them up once for each recipe and write them in. I just don't think true intuitive eating would be an option for me. I need even a little guidance to keep myself in check.
I think I'd like IE to work. I'm not sure it does, not for everyone, at least, but it'd be so nice if it was true.
I don't know where I stand exactly on that point. I think I do a mix of both. I don't count calories per se, but after a couple of years of counting, I 'remember' how much is what—and since I tend to eat the same kinds of foods, it's becoome easy to eyeball it/remember the appropriate amount of a given food I can eat. I.e. half that glass of brown rice, up until that little mark here, with my vegetables and a slice of lean meat, is OK; anything above is too much. I also exert portion control by choosing smaller packagings, even though this is unfortunately a little more expensive than the 'family packages': I'll buy that 180g pizza because I know I don't need the 350g one, and once that pizza is gone, well, I'm sure not going to heat a second one!
Unfortunately for me, I can't totally rely on calories counting, not anymore. It almost got me into disordered eating, because I started obssessing so much about how many calories were in an apple etc.; and then I became a real binger after I had starting counting, with all this obssessing turning into frustration. I doubt this would magically solve itself just because I wish it, so I know I have to be careful about that. Paying attention to how many calories are in a given food, and then deciding if thefood is worth buying or not: OK. Logging every tiny morsel, every bite: sends me into rollercoasters of obssession --> frustration --> bad stress --> overeating.
Anyway. I think I have managed to develop a sort of intuitive/mindful eating, up to a certain point, and concerning certain foods. As long as I keep aware of it, as long as I don't buy really triggering foods and don't put myself in triggering situations (my main triggers being watching TV and reading mangas on the computer—don't ask), I don't have to think much, and will most often make the right decisions.
But then, it's also true I've never been morbidly obese. Overweight, yes. About 25 kgs above my supposed "ideal weight", yes. However, was this enough to completely and forever destroy my body's ability to eat sensibly? Or was there room for hope and a reversal of habits? I have no idea.
I agree with Katterina that one of the best things about 3FC is that there are a large variety of different "models" of successful weight loss and maintenance. Everyone is different, so it makes sense that there isn't any "one size fits all" advice.
I also tend to believe, that some people are able to practice intuitive/mindful eating while some are not. I put myself in the second category here, too (with Megan, I think).
I agree as well that we're all different.
And, re Intuitive Eating, I am also in the second category.
My own past experience with IE proved disasterous for me,
and for the past 6 1/2 years...every day..I've been logging all my food
and counting calories to maintain my weight-loss.
Count me in with the ones who have tried to make intuitive eating work and failed. I thought I could use this method to maintain a 50 lb. weight loss that I was tired of maintaining. I didn't just dabble in IT, I bought all the books, joined discussion boards, etc. Results: slowly gained back at first, and then gained it back and more. I had kept off the loss for several years by continuing to weigh daily and monitoring my food. But I fell for the "normal" eating ploy. Now I admit that for some reason I can't be a normal thin eater, but I can lose weight and maintain that loss. I agree with Dr. Collins. Just make it a hobby and enjoy. I have now lost about 45 lbs. and have about 10 more to lose. I will not try to maintain by Intuitive Eating again!
I'm the first to admit that i don't have that "fullness" meter. I can easily eat 2000 calories worth of sugar in one sitting and not feel sick. At all.
But, i decided to give intuitive eating a try. And i realized if you REALLY listen to your body, you CAN feel what physical fullness feels like. But you have to ACTUALLY listen to your body, instead of thinking in your head "ok i've eaten x calories, and i can have x more." You have to turn off the mental calculations and the mental scheming. Food should not be mental at all. Food is a physical need. I found that if i just STOP thinking about it, i can actually pay attention to my PHYSICAL feelings. Of course this could easily go away any second...but you have to slow down and give your body a chance to speak to you. Sounds cheesy but it actually works. So far anyway.
I’d like to know more about intuitive eating.
long story but I lost 170 pounds over 9 years. Still need to lose 4 more. Been at the same weight for over a year. I’m concerned about maintenance especially because I love to graze.
some great comments here and some great successes. Just don’t know enough about it.
I doubt this would magically solve itself just because I wish it, so I know I have to be careful about that. Paying attention to how many calories are in a given food, and then deciding if thefood is worth buying or not: OK. Logging every tiny morsel, every bite: sends me into rollercoasters of obssession --> frustration --> bad stress --> overeating.
