JANUARY LESSONS LEARNED at 187 point 7 pounds

THE PAST IS NOT THE PAST.


Okay. So the month of January is behind me and some stuff I did right and other stuff I botched.  I think I am on track now but I do not want a repeat of some of the things in January.

This post is a recap of what went right and wrong in January and what HAS to change to make February more fruitful.  I figure it is best to reassess monthly if not weekly so that adjustments can be made as I go along.

KNOW YOUR TRIGGER FOODS

Yeah.  I cheated.  Couple times.  Not great big cheats but big enough to slow down my momentum, discourage me and led at least to one long bout of "sneaky handfuls" of chocolate covered sun flowered seeds and almonds over a 3 day period.

I already knew my trigger foods but felt I was doing so well, that I had them under control this time.  STOP RIGHT THERE.  HOW does anyone control the biochemical reaction of a certain food on their hormones, sensibility and CRAVINGS
Yeah the minute I "thought that" I should have been suspicious.  I fell for my mind/body's joint venture to get me to overeat and to eat carbs.

We all know how that starts*  or do we?:  maybe with just a little taste of a forbidden food. Then  just a smidgen more.  Then we are back maybe for the 3rd time in one night--but just tiny amounts. Half a cookie.  a teaspoon of chocolate nuts.  3 chips, I swear.

Next thing you know--we are BAAAAAAAAAAAAACK.....on the second night.  and the third. Or maybe we are REALLY stealthy and skip a few nights in between.  The real deal is--between the "tiny cheats" and the time table, our body is not on a diet anymore. Either we are in limbo land between the land of insulin and glucagon (if we are low carbbing) OR we are eating just a TAD bit more in calories than we should or the wrong calories.

Okay--what to do? We hit a plateau then--even if we stop our sneaks and buckle down.  We want to be rewarded for our denial.  so I stopped my cheat and just walked and dieted. For about 4 days with no weight change.  What did I expect? Instant results?  For all my little cheats or adjustments or justifications?

in the end, only two  things got my weight moving again--changing my diet plan and exercise.

I did it by changing from low carb to calorie shifting.  I am still on the calorie shifting plan because it is a cycled plan.

My cycle this time ends on Saturday 02/11.    When it does, I will have 3 days to eat whatever I like in any quantity--then I am supposed to get back on the plan.  So far, I weigh 187.7  lbs as of today.  THATS RIGHT--the new weight I lost since I switched diets (almost 5 lbs) was done while in the middle of a plateau.

Of course the other thing I have been doing is walking my butt off.  I am up to walking between 12 and 15 miles a day at around 4.0-4.5 mph outside and around 5-5.5 (occasional 6.0 mph) inside (at malls and tracks)

Between the two the weight is finally on the move again but here are my personal takeaways from January:

  • *eating a trigger food (such as my one day pasta and fried shrimp fest replete with pasta, meatsauce, desserts and 1 breadstick) inevitably results in continual little cheats during the duration of that diet. WHY?  because eating such a carb load set my craving for carbs into overdrive--from that moment on, I was sneaking a few chocolate covered almonds, and sunflowerseeds and dried cranberries and even corn tortillas and hummus...ALL within my carb allowance but all guaranteed to stop or slow my weight loss
  • Even if the carb amounts of forbidden items are within your carb allowance for the day, chances are high that they will slow or even stop weight loss due to them starting insulin to respond.  You may not gain weight but you certainly won't lose it either.

  • There is such a thing as an incremental binge. It is where you do not go all out and pig out BUT you do sneak bits and pieces of forbidden food over a period of days which results in stopping the diet AND if added accumulatively is really a binge

  • Revving up exercise and changing a diet completely --even if temporary may be necessary to get off a plateau

  • Sneaky cheats over a period of time may make it almost impossible to lose weight using certain diets (meaning after you stop the cheating your body still will not lose weight.)

  • When desperately trying to find a remedy for a plateau--don't do too much stuff all at once because you will never know what combination was effective  (I don't know if it was the diet change or the walking or both that has caused me to lose 5 more pounds since last Friday)
  • If you have been following all of your diet rules and exercising regularly...and are on a plateau then you should switch diet plans after one week. If you are a very loyal dieting person, then rev up your exercise and tweak your original diet first--if that fails (after the next week) then it is time to consider getting off the one plan for a while and trying an OPPOSITE plan. 
  • NOTE:  I said opposite NOT more severe.  The more severe the plan, the more likely THAT will be your new starting point when you restart the old diet.  In other words, if you  lower your calories--you will have to continue to eat at the lower amount to NOT GAIN and will have to lower it further in the future to lose
The opposite for those who low carb originally is to do a calorie based diet such as weight watchers or calorie shifting such as Fatloss4idiots.

The opposite for calorie based dieters is to try low carb for a few weeks.  I have watched others do this before--almost always for those last few stubborn pounds this works.

For now.. I am stuck doing the Fatloss4idiots which is a calorie shifting diet.  I say stuck because the food choices are really montonous--the good news is that every 11 days you get 3 days off to eat how you like--the bad news is--I like pasta and since that is one of my trigger foods (as is chocolate) to eat it is to really have a hard time going back on the plan or trying to stop sneaking treats.

posted @ Tuesday, February 7, 2012 9:59 AM

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