Fitness Minutes: (40,373)
25,643 10/30/12 3:08 A
Deprivation doesn't work and Diets or eliminating food is deprivation - it sets the person up for regaining once they have reached their goal OR gotten bored with the deprivation.
I have been maintaining for a long time and have never done the amount of exercise that is generally recommended because of skeletal issues and fatigue. What I DO do, tho' is continue to weigh all of my food for increased accuracy and enter it into the Nutrition Tracker. That helps to keep me at my goal. Something else that I also do, and doesn't take very long at all, is keep a daily spreadsheet. It has columns for date; weight; daily calories; daily fibre (I need a very high fibre diet); exercise (2 columns for this - one for walk and the other for Pilates and/or Gym Ball) an the last column for general comments. By entering the calories daily and having the inquisitive mind that I have, every now-and-again I average them and by doing that discovered that if I eat an average of 1600 calories my weight stays the same. If it is over that and I very slightly gain - conversely, if I eat UNDER that, I very slowly loose. This has been VERY instrumental in my weight-loss and subsequent maintaining, and something my Dietitian is very impressed with.
My suggestion to you is that if you don't use your tracker, do so, and if you like bread, incorporate it into your diet, BUT on a smaller scale. Look at the various Nutrition Labels and choose one with a lower calorie and sodium level, higher protein and fibre content. Also look to the bread without the wheat - some of them are VERY nice and filling. If you use butter or margarine on your bread, choose lower fat options, OR replace with things like Avocado, Hummus or Peanut Butter - they are healthier alternatives.
Edited by: SLIMMERKIWI at: 10/30/2012 (03:10)
10/29/12 10:42 P
If you are not feeling deprived without bread, then you don't need to eat it, for goodness sake! Just as diet mind is about deprivation, it's also about "must-do" things.
Tracking is still your bestest friend in the long term.
10/29/12 7:10 P
Personally, I don't see anything wrong with not eating bread, if it makes you feel ill and crappy. There are other ways to get whole grains into your diet. AND seeing as how we're trying to create a calorie deficit so we can lose weight, why "spend" precious calories on something that makes you feel bad, anyway.
Fitness Minutes: (275,143)
10/29/12 2:11 P
There are thousands of "diet" books that can help people lose weight. However, there is not one that teaches a person to keep that weight off. I think that keeping the weight off IS much harder than taking it off. A person has to find the right balance of nutrition and exercise. The problem is that too many people mistakenly believe that once they take the weight off they can eat whatever they want. This is no good. If a person wants to take the weight off and keep it off, they do have to watch what they eat.
And I do agree with the others who've replied. You don't have to deprive yourself to be healthy. Spark People isn't about deprivation, it's all about moderation and portion control. I eat bread, pasta, sweet potatoes regularly. According to some "experts", eating those things should cause me to pack on weight. They haven't. What caused me to pack on the weight in the past was eating too much of everything. I didn't learn portion control. Learning portion control was one of the hardest things for me to learn, but it has helped me keep the weight off.
I hope you don't mind, but I snuck a peak at your food diary. One thing that stands out to me is your lack of fresh fruit and veggies. There are some days you don't have any veggies logged at all. For optimum health (as well as weight loss), a person should be eating 6-9 servings each and every day.
From my own experience, I can tell you that does make a difference. While it's true that most Americans eat too much and need to eat less, the problem is that they are eating too much of the wrong food and not enough of the right foods. quality of the food you eat not only impacts your health, but your waistline too. You might consider increasing the amount of fresh fruit and veggies you eat. According to your food diary, some days it seems like you're only eating meat or jerky.
Also, if you are eating jerky, that might explain the weight gain. jerkies can be high in sodium. Eating too much sodium can cause a person to retain water, which in turn will cause the scale to go up. There are many different reasons a person will retain water. Ever notice your weight goes up during TOM ? Most women tend to "gain" weight during their menstrual cycle. Is that a fat gain ? Nope, it's nothing more than a temporary water weight gain that passes in a few days.
Let's say you gained two pounds one week. In order to truly gain two pounds of fat would have required you to have eaten 7,000 extra calories on top of your normal intake. one pound of fat = 3,500 calories. If you know that you didn't eat that much food, then you know you didn't gain fat. However, like I said, it IS extremely easy for a person to retain water. I've gained and lost as much as 3-4 pounds in a day because of a fluctuation in my water.
In short, seeing the scale go up doesn't mean you did something wrong by eating bread. You're just retaining water and that's perfectly normal.
Maintaining weight loss really is hard. another thing to consider is whether or not your goal weight was too ambitious for your body to maintain. Many women select goal weight which can be too low for their height. As a result, they find it difficult to maintain a low weight. Why ? Their body might not be happy at that weight. We all have a set weight where our bodies will naturally settle into as long as we are mindful of what we eat. So, perhaps your goal weight was too low to maintain. Our goal weight should be sustainable.
In fact, our eating and exercise habits should be sustainable too.
by the way - I updated my ticker to show my loss from original weight when I started WWs about 6 years ago. I am extremely happy with what I have accomplished and it is very important to me to keep this weight off sensibly.
I would like to thank all for your most encouraging comments.
Re: cutting out the breads - I have always felt ill or crappy after eating breads and it is suspected that I am allergic so cutting it out was not a huge loss to my eating plan. So maybe I do not need to worry about reincorporating it at all. I do eat healthy grains such as oatbran and starches such as potatoe and brown rice.
10/29/12 12:54 P
I agree with your previous posters: tracking is not diet mind, but deprivation is.
Once you are on maintenance, you can learn what things you can be comfortable with, what you need to be vigilant about. For me, I maintained for several years (way pre-spark!) but thought I had it all under control, and didn't. Now I know that when I reach goal again, there are some things I cannot stop--portion control (for me) is the biggie; it's as if I think my measuring cups are expandable. I have to use them, use my scale. When I do, (and it's easy enough, isn't it?) I am successful. When I think, oh, pshaw, I can do this on my own, I'm not.
Cutting out a food (unless it's one you don't like) is rarely going to work long term. Learning to be in charge is.
10/29/12 12:14 P
Do you track ALL your food? That would be the first place to start. I know when I hit maintenance, over a period of time I started not tracking while at the same time eating more "treats" and overeating on the healthy stuff.
And I let some of the exercise slide. Those old bad habits crept up on me, and I willingly slid back in. But no more! I'm back to tracking both my food and my fitness.
Fitness Minutes: (112,042)
46,222 10/29/12 12:08 P
While I am not a nutritionist or dietitian, I do know that when we eliminate certain foods out of our diets, that keeps us trapped in a diet-mentality. Healthy living is making permanent healthy habits a part of our lives. It could be that your body has adapted to your walking so that you are not expending the same number of calories you once did...and don't forget when you lose weight, your body does not require the same number of calories, so you are burning less calories.
Also make sure you are exercising at an intensity high enough to get your heart rate between 60-80% of your max heart rate. And never underestimate the power tracking your nutrition can make.
Has anyone else found that maintenance is such a struggle? I reached goal in November of 2011 and slowly have regained 20lbs!!
My eating habits have not returned to what they were before. I cut out all bread from April to November in order to get to goal and ate more protein than anything. Now as I try to add the bread slowly back into my diet I find that as soon as I eat anything bread like - I find the scale climbing and not coming back down when I stop eating the bread for a couple days.
What am I doing wrong. I walk anywhere from 15 minutes 4 times a day - 5days a week weather permitting. I drink 8 glasses of water per day. I eat vegies and salad with no dressings. My protein is all lean lean meat or fat free plain greek yoghurt. I drink 1% milk.
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