Title: Annette's Maintenance Lessons 2005
Description: Lessons/Observations learned in 2 years
Description: Lessons/Observations learned in 2 years
Annette - May 18, 2005 08:12 PM (GMT)
Annette’s Maintenance Lessons/Observations
It’s been just over two years (anniversary 04/10/03) since I have maintained my weight. I was just reflecting on some of the lessons that I have learned, personally. I am not an expert, nor trying to be one, because I’m just a two-year old toddler as far as weight maintenance is concerned, but I have jotted down some of the lessons I’ve learned while losing weight and maintaining. I jotted these lessons down little by little as the lessons/observations came to mind:
May 2005
Seek the LORD, for guidance, first.
I had to find the food/exercise plan that worked best for me. After experimenting with different strategies and tips I decided to use the lifestyle plan that led me to the outcome that I wanted and the one that I would be happy with and could stick to for a lifetime.
I still have to journal in order keep track and to stay focused.
I’ve accepted the fact that journaling is a part of my life. I’ll always need to journal, but I think it’s a small price to pay for what I get in return-weight maintenance.
Maintenance was hard in the beginning, especially during the transition from reaching goal and knowing how much food I was able to eat and how much exercise I needed to do in order to maintain my weight.
It’s important for me to continue to seek the LORD for more help, now that I am maintaining. I think it’s mainly because I have not traveled this road, yet. I am still being confronted with new things that I didn’t know about myself and I didn’t know before about my relationship with food. Some of you might remember my testimony-the LORD directed me to natural and spiritual resources to lose weight. Some of the resources I use are the Holy Bible, Dieting for Dummies, God’s Grace for Dieters Forum, and Thin for Life (10 Keys to Success from people who have Lost Weight & Kept It Off) by Anne M. Fletcher-some of the best decisions I’ve made concerning my weight loss and weight management.
I am constantly, talking (both out loud and under my breathe) to the LORD asking for guidance and the strength to resist the temptation to get off my healthy lifestyle plan.
I have accepted the fact, that monitoring and managing my weight will be a lifelong journey. But I have a peace, knowing that the Holy Spirit is with me.
Eating two bags of popcorn equals a two pounds gain on the scale the next day-too much sodium. :)
I, daily, get tempted to get off plan. Yes, I sometimes suffer with the temptation to yield to my cravings. At times the cravings last for a moment, at times 15 minutes, other times an hour, and sometimes longer. But I’d much rather suffer for a little while knowing that I will be at peace when I decide not to yield to temptation and to live a healthier more balanced life.
I do give in to my cravings, at times, but it’s counterproductive to mentally and emotionally beat myself over the head when I make a mistake. I learn from my mistakes and continue straight ahead.
Eating a nutritionally sound meal with carbohydrates, protein, fiber, and good fat keeps my appetite and my cravings manageable.
It’s usually not good that I deny myself of any particular food that I want, but to control and manage the portions of that particular food.
When I want a treat, I usually crave chocolate, popcorn, or chips. Hopefully, this is not making anyone hungry. :)
I know I will be faced with food challenges/events that I have not planned, so I try to mentally rehearse what I will do, when I get in a situation. I look over the food choices that the challenge might present. I try to decide which will be my best choices. If it seems overwhelming I might excuse myself and go to the bathroom to get directly out of the challenging food environment and pray. I sometimes make a mental list of what I will eat and how much of each item I will eat. I think to myself I am in control. I don’t have to eat this now. I’ll get another chance to eat that another day. When I overeat, I try to make an adjustment over the next few days.
Journaling has helped me identify my strengths and weaknesses; my good and bad habits; the times of day that I am most hungry; best times to exercise; and the number of calories I consume a day.
The time you eat does not matter as much as how many total calories you’ve eaten in a day (a 24 hour period).
I feel better physically, mentally, and emotionally when I eat healthy and nutritious foods and exercise.
I have learned to listen to the Holy Spirit (my inner voice). There is usually a warning before you eat that 3rd piece of cake or that half-gallon of ice cream. :)
It’s a good thing to be educated about healthy lifestyle information and behavior and apply it.
My body weight does not determine my relationship with Jesus Christ, or whether I’ll get to heaven or not. I have to keep everything in perspective.
The pedometer reminds me to keep walking, even at the times I want to be a couch potato. All those steps and miles add up.
I feel revived when I walk or take part in any other form of exercise. My mood and emotions seem to be more stable.
It takes roughly 1600 calories per day for me to maintain 130 (plus or minus 3 pounds) on my 5ft.- 4in. frame.
God knows more about me, my body-He created it, and living a healthy lifestyle so I should always consult Him for guidance. He knows better than I do, how to lose and maintain my weight.
The habits I developed and practiced during weight loss and maintenance are different than the ones I practiced when I was overweight. I can’t go back to the old habits that I had when I was overweight and expect to maintain my weight. I can’t fool myself into thinking that I can go back to my old habits and get the weight maintenance results that I want.
It helps to stay motivated to maintain when you have the support of those who love and care for you and encourage you.
These lessons/observations may all sound fragmented, but basically, I am much more familiar with the new lifestyle; the eating plan; what works and what doesn't for me; I am absorbing lots of facts and tips; and most of all I’m depending on the Holy Spirit’s guidance more and it does get easier for me as time goes along.
There are many more lessons/observations that I have discovered, but I think it might take a little book, so I’ll stop, here, for right now. :)
June 2005
Here is a continuation of my reflections/observations for the month of June:
I have to be honest with myself whether or not a tip or suggestion regarding weight maintenance or weight loss really works for me. I can’t do it just because it worked for someone else. I have to do it because it works for me.
I finally remember that I have to drop those habits that got me overweight in the first place in order to drop the pounds.
Everyday brings new challenges-challenges that I know I will be able to face and overcome with God.
Most of my problems with food, don’t come from outside, they come from within.
When at a buffet, family gathering, or special event, I end up having a more on plan day when I only eat the things that are healthy as well as appealing. I must admit I also eat the things that are just appealing, but not so healthy. I stay away from things that are not appealing, because I leave unsatisfied. If I’m going to eat something high in calories, once in awhile on a special occasion I find I do better if it’s appealing. I can’t do this often, though.
Being accountable to someone, although not always comfortable, is a good motivator for me to stay on plan.
My choice of what I eat and how much I eat contribute to whether I live a healthy lifestyle or not.
There have been many dedicated experts who have provided weight loss/maintenance and health lifestyle information in the form of books, the Internet, television programs, news articles, forums, etc. that have contributed positively to my weight maintenance journey.
To control portion size I measure my food, using measuring cups and spoons, and sometimes a food scale. If I’m out at a restaurant I don’t have my measuring cups, but I usually do a good job of estimating the portion size.
Some days are easier to stay on plan than others.
My choices follow me to the scale.
Sometimes when I feel myself slipping into bad habits I think, hang in there you’ve got people rooting for you.
Be true to yourself.
Although I would like to control the scale, I can’t. I can only control my behavior.
Everyone is different and you need to find out what works for you. If the strategy that once worked for you doesn’t work anymore try something different.
If you bite it, write it. (You’ve probably seen this one before).
The scale is a tool for feedback not a tool that tells you that you are a failure or not.
I thought I would stay at one number (say 130#.) when I reached maintenance, but it turns out throughout the week I usually fluctuate in a 3# range. And sometimes I may even be as low as 125# and as high as 131#, even if I stay within my calorie range for the week. I find it interesting that what you eat, how much you eat, the amount of water, sodium, and fluctuations in elimination, exercise, and a host of other factors can effect my weight when I get on the scale.
When I hit 130lbs., I usually start to cut back on my calorie/salt intake for a few days until I get back to around 127. I monitor my weight almost daily. This works best for me because it helps me stay within my maintenance target and it helps me get familiar with fluctuations so I expect fluctuations, and I am not so surprised/alarmed as I use to be when the scale shows changes. Sometimes, if I think the scale will show a big increase, I give the scale a break for a day or two, but I don’t let it go past a week. Although the scale is my main instrument of measurement, I also, take my body measurements about 4 times a year, and take note if my clothes are fitting comfortably to see if there are any changes so I can take quick action.
I usually, am more conscientious and watch what I eat more closely about a couple of days before my official weigh-in. I’m sure that many of you can relate to this. :)
There are other victories other than readings on the scale. There are other non-scale victories such as drinking enough water, eating enough vegetables, getting enough exercise, encouraging others, and most of all showing the love of Christ.
I am still working on getting enough vegetables. I eat plenty of fruit (3-5 servings per day), but vegetables, about once a day. :(
The nutritional content and the caloric value of food, and the consistent recommended amount of exercise are important to your daily lifestyle.
Healthy lifestyle practices are important.
I am learning what my trigger foods are. What I mean by trigger foods are foods that cause me to eat more than I need, whether it be more of that particular trigger food or some other kind of food later. I usually, have an insatiable appetite/craving for more of that particular food or just for more food in general and I usually get off plan. So far I know for sure that snickers bars, bananas and nuts are some of my trigger foods.
The fear of regaining the weight I lost before I reached my maintenance weight creeps up in my mind often, but I remember if I trust in the LORD to give me peace and guidance in these times of fear He will see me through. With very few exceptions, the choice is up to me whether I regain the weight, so I choose to remember to focus on the good habits that got me where I am now and keep doing them. I also remember that there are people that have lost lots of weight, kept it off and have maintained for years.
July 2005
Celebrate others weight loss victories, but don’t compare yourself to others wishing you had what they have (i.e. great abs, smaller waist, smaller hips). Accept and enjoy how God has made you.
Life’s challenges don’t disappear, because you reach maintenance. You must continue to face and conquer every day challenges, little by little, with the help of the LORD.
Strive to be healthy (spirit, soul and body) not the world’s idea of a perfect body. We are so much more than the world’s touched up and enhanced images of the perfect body. The bible says we are fearfully and wonderfully made. (Psalm 139:14) :)
I became a member of God’s Grace for Dieter’s in January 2003, which I would say was one of the key websites that the LORD led me to. It not only provides diet information and support but a Christian foundation as well. While I was a member I reached my goal weight, made a transition into maintenance, and have been maintaining to this very day.
I try to diversions when I just want to indulge in stress related or emotional eating. Some (but not all) of the diversions I use are walking, praying, reading my bible, surfing the web, deep breathing, drinking water and calling my mother.
I am learning not to focus on the past, and especially the things in the past that I can’t change. Whether that’s thinking about bad (food, exercise and lifestyle) choices that I have already made. I can’t change those decisions. I can only focus only on the things I can change. I can only make decisions about the future.
The maintenance lifestyle for me is not very different from the weight loss lifestyle that I had. I basically have the same behaviors with some added improved ones. Some of the differences are I get to eat more food/calories; I exercise more, my focus is staying within a weight range; instead of focusing on losing, I’m looking more to ways to stay balanced—to maintain my eating habits, weight and exercise. Maintenance is still a new adventure for me. I’m finding out new things about myself, just about everyday-physically, emotionally and spiritually.
I like to eat cantaloupe-it’s filling and satisfying. I dice it up, put it in a plastic zip-lock bag, and put it in the refrigerator, and eat when I feel like snacking. It is cool and it reminds me of candy, because it is sweet. It’s healthy and it is a good source of potassium. I eat other fruit, but this one seems to keep my cravings and hunger at bay longer.
What works for one person might not be the answer for another.
Although we may not know exactly where God’s steps will lead us, we know we will always end up in the right place. :crazy:
August 2005
When I go to a fast food restaurant like McDonalds or Burger King I usually buy the Kid’s cheeseburger meal with added lettuce and tomato, because that let’s me enjoy the meal with decreased portion sizes and calories as compared to the adult meals.
It took me from 01/01/01 to 04/10/03 to lose about 50# and keep it off. It was an overall slow and steady pace with ups and downs and a lot of times just staying the same. But during this time I learned some valuable lessons that became habits/lessons that I wasn’t able to learn when I engaged in yo-yo and crash dieting.
I usually try to make my food and exercise choices one day at a time. It makes things so much more manageable. If I have a few off-plan days I try to look back over my journal entries and see what might have happened to get me sidetracked. I find that every day is not a perfect day, but I have an information base and the Holy Spirit to get me back on track.
It’s important to resist the temptation to fall into pride and arrogance because of the knowledge you have regarding nutrition/exercise or anything else for that matter. It is important to remember that God uses people to make information available to benefit us so that we may use it to apply it to our lives and be successful in whatever we do. But most of all God’s Word gives us supreme knowledge so we may use Godly wisdom to deal with our daily situations and problems.
Losing mode is just practice for maintenance mode. The only difference is in maintenance mode you just usually add more food/calories and hopefully get more exercise.
I eat celery and or very low-sodium broth when I have cravings in between meals. They are both about 10 calories per portion.
While maintaining my weight I try to stay motivated by setting and focusing on mini goals like walking at least 5 miles a day or eating at least 2 vegetable servings a day. I find that these mini goals aid in my keeping my overall goal of healthy maintenance.
I try to walk instead of eating when I get upset or stressed.
It’s important not to feel guilty, punish yourself and/or think negatively about yourself and your weight management efforts when you eat more than you planned, exercised less than you planned, or had some other type of slip up. Make a decision instead to think positively, take immediate positive action, and make the necessary adjustments to get back on track. Plus, just think, we’ve all been there at one time or another. :)
It is good to remember to be thankful, daily, to God for His help and support and the assistance that He provides through others in my weight management journey. :)
September 2005
Include self-monitoring methods/tools in your daily routine that encourage rather than discourage weight management.
I found that maintenance is not staying at exactly the same weight every day. Our bodies just don't function that way. Our weight fluctuates from day to day from hour to hour. The importance I believe is to understand and recognize the difference between weight gain and weight fluctuations. Weight gain is usually 3500 extra calories turned into fat, and weight fluctuations have to do with fluid retention, the weight of undigested food, medicines being taken, and a host of other hormonal and physiological affects. You have weight fluctuations while you’re in the losing and maintenance mode.
We have a Super God that allows and enables us all who trust in Him, to overcome and do super things.
Any time of the day is a chance for a new start and a new beginning. So, just start now. :)
When I slip, I pray and think to myself make your next choice a good one, and don’t dwell on the past. Remember every choice is a new moment to do something positive for myself.
When I go to our favorite Mexican restaurant I usually eat half of the large portions of food served and take the other half home to eat later. When I was losing weight, my husband use to ask me every time we went to this restaurant why I wasn’t eating all of my food on the plate. I would tell him that that’s all I want to eat right now and that I’d had enough. He sees the progress that I have made with God helping me maintain my weight, so now he rarely asks me that question.
Life does not just consist of a “diet”, so it’s important to also take time to enjoy other aspects of this life that God has given us.
I had a “light bulb” moment when I realized that the way I was eating before was abnormal for a healthy person, but now I eat normal for a healthy person. For me, I think that that’s a great “aha” moment. :)
Focus on making behavior changes one small step at a time. Break down your lifestyle changes into manageable pieces giving yourself a reasonable amount of time before you embark on the next new change. Trying to make too many changes at once might only lead to frustration and failure. The goal is to SUCCEED by thoughtfully and carefully reaching and maintaining the weight loss goal that you set for yourself.
I’ve heard that 4 sticks of butter = 1 pound. So I’ve lost 52 lbs. which equals 208 sticks of butter. It seems like a lot when you compare body fat (weight) to butter sticks. :lol:
October 2005
Nothing replaces godly and sound diet advice.
I strive for success, everyday. I would like all my days to be perfect, but they just aren’t, and that’s because I’m not perfect and in fact no person except Jesus is. I try to remember that success does not equal perfection.
I think weight loss and maintenance are an exercise of consistency and patience--consistency in practicing healthy behaviors and patience in waiting to see the results that you worked so hard to achieve. :)
Holiday means holy day. So I try to remember to celebrate as well as keep my temple (body) holy, by not indulging in too much food and too little exercise during a holiday or the holiday season. I’m not always successful, but I go into the holiday season with an attitude to succeed.
If you get off plan, immediately go back to what you know works. Don’t spend time wallowing in guilt and shame. Pick yourself up and get back on track. You’ll be glad you did. :)
I don’t view maintenance as another phase of a “diet” but I view the maintenance phase as a period to learn beneficial lifestyle habits that I’ll be able to use for the rest of my life.
Eating breakfast was one of my major lifestyle changes that I made when I decided to lose weight and I still practice eating breakfast while maintaining. I usually eat a whole grain cereal and lean protein and often I eat fruit with my breakfast.
Do what is right for YOU, not what's right for somebody else. We are all different, because God made us that way.
I try to eat foods I like, while basically maintaining a healthy diet and I’ve also, recently significantly improved my vegetable eating (one of my goals) by eating more salads that are healthy and tasty.
Small, permanent changes are far better than drastic, temporary changes that you will drop once the weight is off.
Focus on accomplishments not your shortcomings-you’ll enjoy peace of mind if you do. :)
…All things are possible with God. (Mark 10:27) :god:
November 2005
Make a strong effort to RETAIN the weight management practices that work for you and REFRAIN from those that don’t.
In order to maintain my weight and maintenance lifestyle I realize I’ll have to continuously make adjustments to my eating and exercise in order to keep up with the changes my body makes due to age, metabolism, hormones, etc. I believe I’ll need to monitor and make adjustments to my lifestyle management as long as I live, if I expect to remain healthy and fit.
I journal because if I didn’t my portions would soon slowly increase, and I’d become involved in mindless eating and forget what I’d eaten during the day. After all it is this behavior that personally got me in trouble in the first place.
Measuring, weighing and knowing the caloric value of food items has prepared me for dining out at a restaurant, family gathering or fast food place because my eye is being more and more trained to estimate the caloric value of the portions I eat when I’m not at home. I can eat with less hesitation, because of what I’m learning about portion control.
Make small positive changes in your behavior (maybe one or two at a time) so that your mind and body will have time to adjust to them.
The Word of God is helping me realize more and more each day that we need to look at life as a journey-a journey that we are taking with Our Heavenly Father, Jesus, and the Holy Spirit. It is because of the Word of God and God’s help that I can successfully take the maintenance journey. I thank God that He is with me-leading and guiding me on the paths of this journey. In fact God is with us all as we travel our own individual journeys.
Temporary weight loss requires temporary change and permanent weight loss requires permanent change.
Now that I am in the “maintenance” mode I believe I still face the same issues I had when I in the “losing” mode like watching portion size, getting enough exercise, and dealing with weekend and holiday meals, etc. One of the differences though is that my motivations and goals have changed. Instead of reaching a specific weight on the scale, I stay within a weight range. Instead of going down clothes sizes, I stay the same size. My perspective on weight management has changed, mainly because in the “maintenance” mode I am placed in a position where I am in another phase of weight management and this requires me to see things from a different angle.
I believe maintenance is possible to just about everyone, if you apply proven weight management principles. That’s not to say that there will be challenges, but there are none that you can’t overcome with the LORD, wisdom, consistency, diligence, and perseverance. :god:
Every action has a consequence, so make every effort to choose and act wisely.
December 2005
When I get in a food rut, I try to vary my menu a bit by trying a new food item. Sometimes I like the new food choice and incorporate it in my weekly menu and sometimes I don’t like the new food choice and I just make a mental note of it, and don’t as a general rule eat that particular food item on a regular bases.
I finally realized this time around when I lost about 50 pounds 2.5 years ago that I wasn’t “finally done” with weight management, but I was beginning the rest of my life with new behaviors and a better lifestyle that I must continually work at to maintain.
While in maintenance there are days when you will eat less and days when you will eat more. The days that I usually eat more are on the weekend. I realize that there will be special occasion days when I will eat more and I’ll adjust for it on another day and eat less. I think that varying the calorie amount during the week while keeping the average within a range is realistic. Life is not static and neither is maintenance and there is variation day to day. The goal ultimately while maintaining is to keep a balance overall.
"I find the reward for remaining vigilant in the long run is much greater than the short-term gratification of indulging." Kluger
The average person's stride length is approximately 2.5 feet long. That means it takes just over 2,000 steps to walk one mile, and 10,000 steps is close to 5 miles. My stride length is normally 21 inches and it takes me about 3,024 steps to make a mile.
Getting enough sleep has helped me with maintenance. I am not cranky so I don’t eat as much.
Prayer and reading the Word of God helps me start my day on the right foot. I believe this greatly aids in my weight management.
If I notice that my food portions are increasing from the “eyeballing” method I go back to using my measuring tools (such as measuring cups and spoons) more often to get back on track.
Moderation. Moderation. Moderation.
We should focus on the things we did well this past year, not the things we didn't accomplish. :)
It’s been just over two years (anniversary 04/10/03) since I have maintained my weight. I was just reflecting on some of the lessons that I have learned, personally. I am not an expert, nor trying to be one, because I’m just a two-year old toddler as far as weight maintenance is concerned, but I have jotted down some of the lessons I’ve learned while losing weight and maintaining. I jotted these lessons down little by little as the lessons/observations came to mind:
May 2005
Seek the LORD, for guidance, first.
I had to find the food/exercise plan that worked best for me. After experimenting with different strategies and tips I decided to use the lifestyle plan that led me to the outcome that I wanted and the one that I would be happy with and could stick to for a lifetime.
I still have to journal in order keep track and to stay focused.
I’ve accepted the fact that journaling is a part of my life. I’ll always need to journal, but I think it’s a small price to pay for what I get in return-weight maintenance.
Maintenance was hard in the beginning, especially during the transition from reaching goal and knowing how much food I was able to eat and how much exercise I needed to do in order to maintain my weight.
It’s important for me to continue to seek the LORD for more help, now that I am maintaining. I think it’s mainly because I have not traveled this road, yet. I am still being confronted with new things that I didn’t know about myself and I didn’t know before about my relationship with food. Some of you might remember my testimony-the LORD directed me to natural and spiritual resources to lose weight. Some of the resources I use are the Holy Bible, Dieting for Dummies, God’s Grace for Dieters Forum, and Thin for Life (10 Keys to Success from people who have Lost Weight & Kept It Off) by Anne M. Fletcher-some of the best decisions I’ve made concerning my weight loss and weight management.
I am constantly, talking (both out loud and under my breathe) to the LORD asking for guidance and the strength to resist the temptation to get off my healthy lifestyle plan.
I have accepted the fact, that monitoring and managing my weight will be a lifelong journey. But I have a peace, knowing that the Holy Spirit is with me.
Eating two bags of popcorn equals a two pounds gain on the scale the next day-too much sodium. :)
I, daily, get tempted to get off plan. Yes, I sometimes suffer with the temptation to yield to my cravings. At times the cravings last for a moment, at times 15 minutes, other times an hour, and sometimes longer. But I’d much rather suffer for a little while knowing that I will be at peace when I decide not to yield to temptation and to live a healthier more balanced life.
I do give in to my cravings, at times, but it’s counterproductive to mentally and emotionally beat myself over the head when I make a mistake. I learn from my mistakes and continue straight ahead.
Eating a nutritionally sound meal with carbohydrates, protein, fiber, and good fat keeps my appetite and my cravings manageable.
It’s usually not good that I deny myself of any particular food that I want, but to control and manage the portions of that particular food.
When I want a treat, I usually crave chocolate, popcorn, or chips. Hopefully, this is not making anyone hungry. :)
I know I will be faced with food challenges/events that I have not planned, so I try to mentally rehearse what I will do, when I get in a situation. I look over the food choices that the challenge might present. I try to decide which will be my best choices. If it seems overwhelming I might excuse myself and go to the bathroom to get directly out of the challenging food environment and pray. I sometimes make a mental list of what I will eat and how much of each item I will eat. I think to myself I am in control. I don’t have to eat this now. I’ll get another chance to eat that another day. When I overeat, I try to make an adjustment over the next few days.
Journaling has helped me identify my strengths and weaknesses; my good and bad habits; the times of day that I am most hungry; best times to exercise; and the number of calories I consume a day.
The time you eat does not matter as much as how many total calories you’ve eaten in a day (a 24 hour period).
I feel better physically, mentally, and emotionally when I eat healthy and nutritious foods and exercise.
I have learned to listen to the Holy Spirit (my inner voice). There is usually a warning before you eat that 3rd piece of cake or that half-gallon of ice cream. :)
It’s a good thing to be educated about healthy lifestyle information and behavior and apply it.
My body weight does not determine my relationship with Jesus Christ, or whether I’ll get to heaven or not. I have to keep everything in perspective.
The pedometer reminds me to keep walking, even at the times I want to be a couch potato. All those steps and miles add up.
I feel revived when I walk or take part in any other form of exercise. My mood and emotions seem to be more stable.
It takes roughly 1600 calories per day for me to maintain 130 (plus or minus 3 pounds) on my 5ft.- 4in. frame.
God knows more about me, my body-He created it, and living a healthy lifestyle so I should always consult Him for guidance. He knows better than I do, how to lose and maintain my weight.
The habits I developed and practiced during weight loss and maintenance are different than the ones I practiced when I was overweight. I can’t go back to the old habits that I had when I was overweight and expect to maintain my weight. I can’t fool myself into thinking that I can go back to my old habits and get the weight maintenance results that I want.
It helps to stay motivated to maintain when you have the support of those who love and care for you and encourage you.
These lessons/observations may all sound fragmented, but basically, I am much more familiar with the new lifestyle; the eating plan; what works and what doesn't for me; I am absorbing lots of facts and tips; and most of all I’m depending on the Holy Spirit’s guidance more and it does get easier for me as time goes along.
There are many more lessons/observations that I have discovered, but I think it might take a little book, so I’ll stop, here, for right now. :)
June 2005
Here is a continuation of my reflections/observations for the month of June:
I have to be honest with myself whether or not a tip or suggestion regarding weight maintenance or weight loss really works for me. I can’t do it just because it worked for someone else. I have to do it because it works for me.
I finally remember that I have to drop those habits that got me overweight in the first place in order to drop the pounds.
Everyday brings new challenges-challenges that I know I will be able to face and overcome with God.
Most of my problems with food, don’t come from outside, they come from within.
When at a buffet, family gathering, or special event, I end up having a more on plan day when I only eat the things that are healthy as well as appealing. I must admit I also eat the things that are just appealing, but not so healthy. I stay away from things that are not appealing, because I leave unsatisfied. If I’m going to eat something high in calories, once in awhile on a special occasion I find I do better if it’s appealing. I can’t do this often, though.
Being accountable to someone, although not always comfortable, is a good motivator for me to stay on plan.
My choice of what I eat and how much I eat contribute to whether I live a healthy lifestyle or not.
There have been many dedicated experts who have provided weight loss/maintenance and health lifestyle information in the form of books, the Internet, television programs, news articles, forums, etc. that have contributed positively to my weight maintenance journey.
To control portion size I measure my food, using measuring cups and spoons, and sometimes a food scale. If I’m out at a restaurant I don’t have my measuring cups, but I usually do a good job of estimating the portion size.
Some days are easier to stay on plan than others.
My choices follow me to the scale.
Sometimes when I feel myself slipping into bad habits I think, hang in there you’ve got people rooting for you.
Be true to yourself.
Although I would like to control the scale, I can’t. I can only control my behavior.
Everyone is different and you need to find out what works for you. If the strategy that once worked for you doesn’t work anymore try something different.
If you bite it, write it. (You’ve probably seen this one before).
The scale is a tool for feedback not a tool that tells you that you are a failure or not.
I thought I would stay at one number (say 130#.) when I reached maintenance, but it turns out throughout the week I usually fluctuate in a 3# range. And sometimes I may even be as low as 125# and as high as 131#, even if I stay within my calorie range for the week. I find it interesting that what you eat, how much you eat, the amount of water, sodium, and fluctuations in elimination, exercise, and a host of other factors can effect my weight when I get on the scale.
When I hit 130lbs., I usually start to cut back on my calorie/salt intake for a few days until I get back to around 127. I monitor my weight almost daily. This works best for me because it helps me stay within my maintenance target and it helps me get familiar with fluctuations so I expect fluctuations, and I am not so surprised/alarmed as I use to be when the scale shows changes. Sometimes, if I think the scale will show a big increase, I give the scale a break for a day or two, but I don’t let it go past a week. Although the scale is my main instrument of measurement, I also, take my body measurements about 4 times a year, and take note if my clothes are fitting comfortably to see if there are any changes so I can take quick action.
I usually, am more conscientious and watch what I eat more closely about a couple of days before my official weigh-in. I’m sure that many of you can relate to this. :)
There are other victories other than readings on the scale. There are other non-scale victories such as drinking enough water, eating enough vegetables, getting enough exercise, encouraging others, and most of all showing the love of Christ.
I am still working on getting enough vegetables. I eat plenty of fruit (3-5 servings per day), but vegetables, about once a day. :(
The nutritional content and the caloric value of food, and the consistent recommended amount of exercise are important to your daily lifestyle.
Healthy lifestyle practices are important.
I am learning what my trigger foods are. What I mean by trigger foods are foods that cause me to eat more than I need, whether it be more of that particular trigger food or some other kind of food later. I usually, have an insatiable appetite/craving for more of that particular food or just for more food in general and I usually get off plan. So far I know for sure that snickers bars, bananas and nuts are some of my trigger foods.
The fear of regaining the weight I lost before I reached my maintenance weight creeps up in my mind often, but I remember if I trust in the LORD to give me peace and guidance in these times of fear He will see me through. With very few exceptions, the choice is up to me whether I regain the weight, so I choose to remember to focus on the good habits that got me where I am now and keep doing them. I also remember that there are people that have lost lots of weight, kept it off and have maintained for years.
July 2005
Celebrate others weight loss victories, but don’t compare yourself to others wishing you had what they have (i.e. great abs, smaller waist, smaller hips). Accept and enjoy how God has made you.
Life’s challenges don’t disappear, because you reach maintenance. You must continue to face and conquer every day challenges, little by little, with the help of the LORD.
Strive to be healthy (spirit, soul and body) not the world’s idea of a perfect body. We are so much more than the world’s touched up and enhanced images of the perfect body. The bible says we are fearfully and wonderfully made. (Psalm 139:14) :)
I became a member of God’s Grace for Dieter’s in January 2003, which I would say was one of the key websites that the LORD led me to. It not only provides diet information and support but a Christian foundation as well. While I was a member I reached my goal weight, made a transition into maintenance, and have been maintaining to this very day.
I try to diversions when I just want to indulge in stress related or emotional eating. Some (but not all) of the diversions I use are walking, praying, reading my bible, surfing the web, deep breathing, drinking water and calling my mother.
I am learning not to focus on the past, and especially the things in the past that I can’t change. Whether that’s thinking about bad (food, exercise and lifestyle) choices that I have already made. I can’t change those decisions. I can only focus only on the things I can change. I can only make decisions about the future.
The maintenance lifestyle for me is not very different from the weight loss lifestyle that I had. I basically have the same behaviors with some added improved ones. Some of the differences are I get to eat more food/calories; I exercise more, my focus is staying within a weight range; instead of focusing on losing, I’m looking more to ways to stay balanced—to maintain my eating habits, weight and exercise. Maintenance is still a new adventure for me. I’m finding out new things about myself, just about everyday-physically, emotionally and spiritually.
I like to eat cantaloupe-it’s filling and satisfying. I dice it up, put it in a plastic zip-lock bag, and put it in the refrigerator, and eat when I feel like snacking. It is cool and it reminds me of candy, because it is sweet. It’s healthy and it is a good source of potassium. I eat other fruit, but this one seems to keep my cravings and hunger at bay longer.
What works for one person might not be the answer for another.
Although we may not know exactly where God’s steps will lead us, we know we will always end up in the right place. :crazy:
August 2005
When I go to a fast food restaurant like McDonalds or Burger King I usually buy the Kid’s cheeseburger meal with added lettuce and tomato, because that let’s me enjoy the meal with decreased portion sizes and calories as compared to the adult meals.
It took me from 01/01/01 to 04/10/03 to lose about 50# and keep it off. It was an overall slow and steady pace with ups and downs and a lot of times just staying the same. But during this time I learned some valuable lessons that became habits/lessons that I wasn’t able to learn when I engaged in yo-yo and crash dieting.
I usually try to make my food and exercise choices one day at a time. It makes things so much more manageable. If I have a few off-plan days I try to look back over my journal entries and see what might have happened to get me sidetracked. I find that every day is not a perfect day, but I have an information base and the Holy Spirit to get me back on track.
It’s important to resist the temptation to fall into pride and arrogance because of the knowledge you have regarding nutrition/exercise or anything else for that matter. It is important to remember that God uses people to make information available to benefit us so that we may use it to apply it to our lives and be successful in whatever we do. But most of all God’s Word gives us supreme knowledge so we may use Godly wisdom to deal with our daily situations and problems.
Losing mode is just practice for maintenance mode. The only difference is in maintenance mode you just usually add more food/calories and hopefully get more exercise.
I eat celery and or very low-sodium broth when I have cravings in between meals. They are both about 10 calories per portion.
While maintaining my weight I try to stay motivated by setting and focusing on mini goals like walking at least 5 miles a day or eating at least 2 vegetable servings a day. I find that these mini goals aid in my keeping my overall goal of healthy maintenance.
I try to walk instead of eating when I get upset or stressed.
It’s important not to feel guilty, punish yourself and/or think negatively about yourself and your weight management efforts when you eat more than you planned, exercised less than you planned, or had some other type of slip up. Make a decision instead to think positively, take immediate positive action, and make the necessary adjustments to get back on track. Plus, just think, we’ve all been there at one time or another. :)
It is good to remember to be thankful, daily, to God for His help and support and the assistance that He provides through others in my weight management journey. :)
September 2005
Include self-monitoring methods/tools in your daily routine that encourage rather than discourage weight management.
I found that maintenance is not staying at exactly the same weight every day. Our bodies just don't function that way. Our weight fluctuates from day to day from hour to hour. The importance I believe is to understand and recognize the difference between weight gain and weight fluctuations. Weight gain is usually 3500 extra calories turned into fat, and weight fluctuations have to do with fluid retention, the weight of undigested food, medicines being taken, and a host of other hormonal and physiological affects. You have weight fluctuations while you’re in the losing and maintenance mode.
We have a Super God that allows and enables us all who trust in Him, to overcome and do super things.
Any time of the day is a chance for a new start and a new beginning. So, just start now. :)
When I slip, I pray and think to myself make your next choice a good one, and don’t dwell on the past. Remember every choice is a new moment to do something positive for myself.
When I go to our favorite Mexican restaurant I usually eat half of the large portions of food served and take the other half home to eat later. When I was losing weight, my husband use to ask me every time we went to this restaurant why I wasn’t eating all of my food on the plate. I would tell him that that’s all I want to eat right now and that I’d had enough. He sees the progress that I have made with God helping me maintain my weight, so now he rarely asks me that question.
Life does not just consist of a “diet”, so it’s important to also take time to enjoy other aspects of this life that God has given us.
I had a “light bulb” moment when I realized that the way I was eating before was abnormal for a healthy person, but now I eat normal for a healthy person. For me, I think that that’s a great “aha” moment. :)
Focus on making behavior changes one small step at a time. Break down your lifestyle changes into manageable pieces giving yourself a reasonable amount of time before you embark on the next new change. Trying to make too many changes at once might only lead to frustration and failure. The goal is to SUCCEED by thoughtfully and carefully reaching and maintaining the weight loss goal that you set for yourself.
I’ve heard that 4 sticks of butter = 1 pound. So I’ve lost 52 lbs. which equals 208 sticks of butter. It seems like a lot when you compare body fat (weight) to butter sticks. :lol:
October 2005
Nothing replaces godly and sound diet advice.
I strive for success, everyday. I would like all my days to be perfect, but they just aren’t, and that’s because I’m not perfect and in fact no person except Jesus is. I try to remember that success does not equal perfection.
I think weight loss and maintenance are an exercise of consistency and patience--consistency in practicing healthy behaviors and patience in waiting to see the results that you worked so hard to achieve. :)
Holiday means holy day. So I try to remember to celebrate as well as keep my temple (body) holy, by not indulging in too much food and too little exercise during a holiday or the holiday season. I’m not always successful, but I go into the holiday season with an attitude to succeed.
If you get off plan, immediately go back to what you know works. Don’t spend time wallowing in guilt and shame. Pick yourself up and get back on track. You’ll be glad you did. :)
I don’t view maintenance as another phase of a “diet” but I view the maintenance phase as a period to learn beneficial lifestyle habits that I’ll be able to use for the rest of my life.
Eating breakfast was one of my major lifestyle changes that I made when I decided to lose weight and I still practice eating breakfast while maintaining. I usually eat a whole grain cereal and lean protein and often I eat fruit with my breakfast.
Do what is right for YOU, not what's right for somebody else. We are all different, because God made us that way.
I try to eat foods I like, while basically maintaining a healthy diet and I’ve also, recently significantly improved my vegetable eating (one of my goals) by eating more salads that are healthy and tasty.
Small, permanent changes are far better than drastic, temporary changes that you will drop once the weight is off.
Focus on accomplishments not your shortcomings-you’ll enjoy peace of mind if you do. :)
…All things are possible with God. (Mark 10:27) :god:
November 2005
Make a strong effort to RETAIN the weight management practices that work for you and REFRAIN from those that don’t.
In order to maintain my weight and maintenance lifestyle I realize I’ll have to continuously make adjustments to my eating and exercise in order to keep up with the changes my body makes due to age, metabolism, hormones, etc. I believe I’ll need to monitor and make adjustments to my lifestyle management as long as I live, if I expect to remain healthy and fit.
I journal because if I didn’t my portions would soon slowly increase, and I’d become involved in mindless eating and forget what I’d eaten during the day. After all it is this behavior that personally got me in trouble in the first place.
Measuring, weighing and knowing the caloric value of food items has prepared me for dining out at a restaurant, family gathering or fast food place because my eye is being more and more trained to estimate the caloric value of the portions I eat when I’m not at home. I can eat with less hesitation, because of what I’m learning about portion control.
Make small positive changes in your behavior (maybe one or two at a time) so that your mind and body will have time to adjust to them.
The Word of God is helping me realize more and more each day that we need to look at life as a journey-a journey that we are taking with Our Heavenly Father, Jesus, and the Holy Spirit. It is because of the Word of God and God’s help that I can successfully take the maintenance journey. I thank God that He is with me-leading and guiding me on the paths of this journey. In fact God is with us all as we travel our own individual journeys.
Temporary weight loss requires temporary change and permanent weight loss requires permanent change.
Now that I am in the “maintenance” mode I believe I still face the same issues I had when I in the “losing” mode like watching portion size, getting enough exercise, and dealing with weekend and holiday meals, etc. One of the differences though is that my motivations and goals have changed. Instead of reaching a specific weight on the scale, I stay within a weight range. Instead of going down clothes sizes, I stay the same size. My perspective on weight management has changed, mainly because in the “maintenance” mode I am placed in a position where I am in another phase of weight management and this requires me to see things from a different angle.
I believe maintenance is possible to just about everyone, if you apply proven weight management principles. That’s not to say that there will be challenges, but there are none that you can’t overcome with the LORD, wisdom, consistency, diligence, and perseverance. :god:
Every action has a consequence, so make every effort to choose and act wisely.
December 2005
When I get in a food rut, I try to vary my menu a bit by trying a new food item. Sometimes I like the new food choice and incorporate it in my weekly menu and sometimes I don’t like the new food choice and I just make a mental note of it, and don’t as a general rule eat that particular food item on a regular bases.
I finally realized this time around when I lost about 50 pounds 2.5 years ago that I wasn’t “finally done” with weight management, but I was beginning the rest of my life with new behaviors and a better lifestyle that I must continually work at to maintain.
While in maintenance there are days when you will eat less and days when you will eat more. The days that I usually eat more are on the weekend. I realize that there will be special occasion days when I will eat more and I’ll adjust for it on another day and eat less. I think that varying the calorie amount during the week while keeping the average within a range is realistic. Life is not static and neither is maintenance and there is variation day to day. The goal ultimately while maintaining is to keep a balance overall.
"I find the reward for remaining vigilant in the long run is much greater than the short-term gratification of indulging." Kluger
The average person's stride length is approximately 2.5 feet long. That means it takes just over 2,000 steps to walk one mile, and 10,000 steps is close to 5 miles. My stride length is normally 21 inches and it takes me about 3,024 steps to make a mile.
Getting enough sleep has helped me with maintenance. I am not cranky so I don’t eat as much.
Prayer and reading the Word of God helps me start my day on the right foot. I believe this greatly aids in my weight management.
If I notice that my food portions are increasing from the “eyeballing” method I go back to using my measuring tools (such as measuring cups and spoons) more often to get back on track.
Moderation. Moderation. Moderation.
We should focus on the things we did well this past year, not the things we didn't accomplish. :)
editor - May 19, 2005 02:57 PM (GMT)
Write that book! My apologies for not seeing this post before, but I saw over 15 views before I discovered this. Perhaps we need to add this post, with your permission, to the welcome new members, helpful tips. At the very least I am going to make this a "sticky" topic in this forum so it is noted as being the most helpful tip ever---please read first. :thanks: Annette.
Annette - May 19, 2005 03:37 PM (GMT)
Dear Editor
I am glad this post was helpful. Please do with this post as you and the Holy Spirit see fit. :)
I am glad this post was helpful. Please do with this post as you and the Holy Spirit see fit. :)
editor - May 19, 2005 03:44 PM (GMT)
Well now! Tim has a new saying which is, "Cooly cool." We laugh, but we know that is top of the line. You have been so honest and graceful, I need to pass you on as a living testimony. I remember a challenge we had, going way back, and you emailed me your testimony of how this site spurred you on. It was the first and only time I have used a members testimony to encourage others that come here. I will be using this breath of fresh air somewhere again.
monkey143 - June 12, 2005 05:34 PM (GMT)
what an uplifing testamony! There is hope, then, that we can reach our right weight and stay there, difficult as it is. :rah:
Annette - June 12, 2005 08:56 PM (GMT)
Yes, Betsy, there is hope. Reaching the right goal weight and maintaining that weight is possible for us all. With God all things are possible. Thanks for the cheer. :) In your photos I see that you're making 
progress. Keep up the good work.
progress. Keep up the good work. editor - June 16, 2005 05:56 PM (GMT)
Your June additions were very helpful, Annette.
Annette - June 16, 2005 06:20 PM (GMT)
Dear Editor, I am glad that I can be of some help. Speaking of help--this site really helps me stay motivated. The spiritual, emotional, and diet related articles and posts are really helpful to me.
tasha - July 2, 2005 11:43 PM (GMT)
Hi Annette,
Thanks for all the great pointers about maintenance. I have read them and will read them again. I am getting closer to my goal and your tips will help me. Thanks for taking the time to write them down for all of us...thanks for letting God use you in that way. You are a great communicator. I like the way you organized what you said. It made it really easy to follow and understand.
By the way, how did you know what your goal weight should be? Thanks again.
Tasha
Thanks for all the great pointers about maintenance. I have read them and will read them again. I am getting closer to my goal and your tips will help me. Thanks for taking the time to write them down for all of us...thanks for letting God use you in that way. You are a great communicator. I like the way you organized what you said. It made it really easy to follow and understand.
By the way, how did you know what your goal weight should be? Thanks again.
Tasha
Annette - July 3, 2005 03:06 AM (GMT)
Hello Tasha :)
I’m glad to know that you are getting closer to your goal and that my maintenance tips may be able to help you in some way. Before I determined my goal weight I read the book Dieting for Dummies along with other health books, and I went to some free sites on the web that calculated healthy weight range and your BMI (body mass index)-A measure of body weight relative to height. BMI can be used to determine if people are at a healthy weight, overweight, or obese. Once I got a range, I aimed for the high end of the healthy range and when I reached it, I reassessed if I was comfortable or not and then lost more until I was comfortable. I’m at a weight that I can comfortably maintain. Determining your goal weight is an individual thing. It’s probably best to set an initial goal and when you reach it determine if you would like to lose more or not. You can use a search engine like Google.com or Yahoo.com and put in a phrase like “healthy weight calculator” “BMI calculator” etc. Here are just a few sites for healthy weight and BMI calculators that came up when I did a search on Google.com. This should give you some idea:
Weight Watchers
The chart from Weight Watchers will give you some idea about a range (it's roughly based on a healthy BMI).
http://www.weightwatchers.com/health/asm/c...lthyweight.aspx
Diet Channel
On this site you will find more links that give information and online calculations that determine BMI and ideal weight.
http://www.thedietchannel.com/Ideal-Body-Weight.htm
Other
http://www.healthatoz.com/healthatoz/Atoz/...t.jsp?h=0&frm=0
I’m glad to know that you are getting closer to your goal and that my maintenance tips may be able to help you in some way. Before I determined my goal weight I read the book Dieting for Dummies along with other health books, and I went to some free sites on the web that calculated healthy weight range and your BMI (body mass index)-A measure of body weight relative to height. BMI can be used to determine if people are at a healthy weight, overweight, or obese. Once I got a range, I aimed for the high end of the healthy range and when I reached it, I reassessed if I was comfortable or not and then lost more until I was comfortable. I’m at a weight that I can comfortably maintain. Determining your goal weight is an individual thing. It’s probably best to set an initial goal and when you reach it determine if you would like to lose more or not. You can use a search engine like Google.com or Yahoo.com and put in a phrase like “healthy weight calculator” “BMI calculator” etc. Here are just a few sites for healthy weight and BMI calculators that came up when I did a search on Google.com. This should give you some idea:
Weight Watchers
The chart from Weight Watchers will give you some idea about a range (it's roughly based on a healthy BMI).
http://www.weightwatchers.com/health/asm/c...lthyweight.aspx
Diet Channel
On this site you will find more links that give information and online calculations that determine BMI and ideal weight.
http://www.thedietchannel.com/Ideal-Body-Weight.htm
Other
http://www.healthatoz.com/healthatoz/Atoz/...t.jsp?h=0&frm=0
Annette - July 4, 2005 12:30 AM (GMT)
Tasha,
The above listed resources are but a few, and there are many resources that will guide you in determining the best weight for you, but your best guide is the Holy Spirit, of course. With his leading, He has shown me what weight range would be healthy and comfortable to maintain. I'm looking forward to you and the others here at "Grace" reaching goal weight. I am praying for all members here at Grace that God supply your needs and give you the desires of your heart. :god:
The above listed resources are but a few, and there are many resources that will guide you in determining the best weight for you, but your best guide is the Holy Spirit, of course. With his leading, He has shown me what weight range would be healthy and comfortable to maintain. I'm looking forward to you and the others here at "Grace" reaching goal weight. I am praying for all members here at Grace that God supply your needs and give you the desires of your heart. :god:
aspire - August 22, 2005 08:22 PM (GMT)
Annette, thank you so much for sharing your insightful look into the world of maintenance. I'm so looking forward to being there someday. It looks like a lot of the physiological aspects of losing weight carry on into maintenance. I'm seeing how important it is to be realistic and lose the old habits for life and not expect to ever go back to the ways I was living before. I also am inspired by your spiritual strength and how God has led you through this whole experience. I'm thankful for how you've shared your experience, for now I see that this truly CAN be done.
Annette - August 22, 2005 10:19 PM (GMT)
Aspire you are so very welcome. I count myself as fortunate and blessed to have a forum like “Grace” to get information and support and to share my maintenance experiences. I will never forget what it is like to be in the weight loss mode and how information and support from others, along with the Holy Spirit has gotten me where I am today. Also, I’ll need to continue to get information from others and guidance from the Holy Spirit in order to keep maintaining. After all, this is a lifelong journey. :) Based on what I’ve read and my own experience, many of the habits you acquire while losing weight are the same habits you still need to practice while you’re successfully maintaining. Learning how to lose and maintain is a process and it takes time. And I’m sure that if you continue to practice what you’ve learned from experts who have written about it and those that are successful at living a healthy lifestyle, and, of course, your own personal proven experiences you have along the way, you’ll definitely “get there” and it truly “can be done”. :)
editor - September 15, 2005 04:32 PM (GMT)
May I be repetitious , Write that book." You monthly updates are not just a revelations delight, but a necessary read in my life.
Annette - September 15, 2005 05:13 PM (GMT)
Dear Editor, I feel like such a beginning, still learning how to maintain. I’ll keep a record of my thoughts/lessons and consider and pray about what you said, though. :)