A Weight Loss Maintenance Guide for Women

It’s been four months since I hit my goal weight. The scariest part for those of us that have accomplished this feat is to stick to the program of healthy living and manage against a body that would like nothing more than to go back to business as usual. In reality, its not the body, its us. We want those cookies at the office gathering. We want the extra slice of flatbread pizza when out with friends. We have days when staying on the couch watching yoga seems much more inspiring that actually doing yoga.

On the other hand, the fear can lead you to some pretty crazy things. For example, I hit 110.5 a couple weeks ago when my period was kicking in. Normally, this bloating would drop right off when things finally got flowing. Instead, Those 2 pounds lingered a couple days freaking me out. I was convinced it was poor eating and a little lightening of the intensity when running. My response was to get back on the program, cut back my calories and step up the speed on the treadmill. A week later, I get on the scale this morning and I’m at 106.8. Oops! Shaved off a little more than I should have.

It makes me take stock of my approach and if how I’m looking at things is right. What can I do that keeps me where I should be while¬† not getting so neurotic and get unhealthy habits?

  1. Keep body image in check. While at 110, which is my benchmark not to cross, I still look good in my skinny jeans and leggings. I don’t need to wear a tunic to cover my butt while in them. I don’t feel like my clothes are tight, even work clothes that have no lycra in the fabric. The only thing I notice is that the little crinkly skin above my belly button from three kids and loss of the 60 pound fat baby isn’t there, but is when I’m 108. I still have the image I was seeking when I started this journey.
  2. Think in terms of cycles. I weigh in daily when not traveling. It’s my analyst self that is great for my job and carried over into my chubby girl journey with a vengeance. But I love it because I have a place to review, cheer or correct. Looking at my weight over four months I can clearly see when I am coming into my period and when it leave me. I also see my ovulation days. I fluctuate about 3 pounds from 107 to 110. The past month of a little slowness to release the extra pounds was probably nothing and I could have just given it another day or two. If it stayed for a week or two, that should have been my wake up call.
  3. Check my zones. My runs keep me in my aerobic zone (75% – 85% intensity). They are a bit more intense in that zone if I run outside because of hills and more resistance from the ground. But, my treadmill with some speed and incline adjustments is doing me fine. When I popped up the speed this week, I was much more in the anaerobic zone which gets me nothing and actually added more aches and was less fun as I had to psych myself for 30 minutes. It made me dread the run. I’m going back to my good aerobic zone where I enjoy running and don’t have to pop ibuprofen.
  4. Balance macros and micros. I started treating calories equally over the past month and saw a trend of more fat, sugar, and carbs from bread and pasta. While my calorie intake was still well within the range of where maintenance mode should be, the quality of the food was degrading. This is what was probably causing my bloating. Shifting back to a flexitarian (mostly vegetarian) diet was the smart thing to do, I just shouldn’t have cut back my calories by 300 per day.
  5. Focus on me. Tom, my awesome husband, took his cue from me this spring and picked up on healthy living habits too. He went from 175 to 155 and got into the best shape he’s been in since running track in high school. He leveled out at 160. So proud of him! He let it go during Christmas and gained 7 pounds, above his 165 ceiling. At the same time I was holding onto my 2 pounds he was getting back on the program. It made it easy for me to think I was in a bad place too, kicking off my freak out. Moving forward, I can’t let his, or any other person, set my happy place. Its all about knowing what my happy place is and sticking to it.
  6. Find your motivators. I look internally at who I want to be, toward guru advice to find ways to stay on track and yes, I have the shallow motivators of comparison to women my age, 10 years younger and 20 years younger. In maintenance mode, it’s no longer about goals but about loving who you are. I want to be healthy, experience things, and be interesting. I want to be challenged to get better running times and a stronger body. When two thirds of the country is overweight and obese, there is the shallow pride of being trim and fit at 48 and everyone seeing that. I know, horrible, but all women compare themselves to others I am just admitting it.
  7. Find your groupies. Let’s face it, women need their networks. One of the greatest things since losing the weight and getting fit is the ability to talk to others that share the same passion for the activities I’ve taken up. Runners are all too happy to discuss races, training, injuries and playlists. Hikers share stories on the trails, hidden treasures on the trail, and where they want to go next. Paddlers are more rare around me, but kayakers and canoers are in the mix to share great river, lake and ocean spots. Participating in sports, even if individual sports, has been a great way to break the ice with people I meet and reinforce my chubbygirl (skinnygirl) journey.

 

 

Advertisements

Surviving a Weekend of Gluttony

This weekend we traveled down to Nashville for my son’s graduation. After 13 months in an intensive master program at Vanderbilt’s Owens School, we celebrated his degree in healthcare administration. I don’t know who was more proud, us or him. But it really doesn’t matter. The thing is he did it!

As celebrations go, this was fraught with food and drink gauntlets and time constraints on exercise. A crazy frantic rebooking of our flight at the last minute due to weather issues meant getting to the hotel at 1:30a. We then had to scramble in the morning on less than 5 hours of sleep to get over to the ceremony. No time for breakfast at the hotel, we instead relied on the helpful description of the graduation that light fare would be served before and after.

When we arrived, light fare consisted of coffee and donuts. Coffee, I can do. Donuts? Oh well. I pulled a glazed donut off a peg and took a bit of the sweetest pastry I have had in months. The sugar from the first bite almost gave me a head rush. I could immediately see why I loved these things before. The problem is that eating just the one, even with the coffee, made me hungrier. So, I pulled everyone to the other side of the room so as not to see and smell those treacherous things.

The ceremony was perfect, a tight hour and a half and I got to see my son give a quick speech and thank yous. It was then back to the entry hall for food and drinks.¬† Mimosas, champagne, beer, and wine were all out. The tables were laid out with ham and cheese finger sandwiches, fresh fruit and grilled asparagus, portabella mushrooms and peppers. I think there was something in a chafing dish, but honestly don’t remember what was in there. I loaded my plate with the grilled vegetables and grabbed a fruit cup along with a glass of wine. So proud of myself!

That is where the rest of good eating ended. Lunch took us to Hattie B’s, one of Nashville’s hot chicken institutions. Mild, medium, hot and shut the cluck up are your choices for spicy level. Then you have the choice of chicken meat and tenders. Oh, and don’t forget the sides, you get two of those. I opted for a mild wing and chicken tender along with 2 sides of coleslaw. I avoided the bacon cooked collards, French fries, macaroni and cheese and the other assorted but yummy sides looking more for a pallet cleanser as a way to feel better about my meal. Riiight! I scarfed the chicken down along with half the slice of toasted buttered bread it sat on in my basket. Then ate three bitefuls of slaw. Oh my, it was so good.

We had a few hours between lunch and dinner so we headed back to the hotel to laze in the pool with cocktails. Yes, we could have walked Broadway or other Nashville thing. But, we’ve been there several times and didn’t really have enough time to do it justice. With the day at 85 degrees and a bit humid, the idea of the pool and cocktails was too much of a pull.

Dinner, that was heaven. Butcher & Bee is this great place in East Nashville. The food is so fresh, tapas like and perfect to share over conversation and drinks. Just what you want to do when getting together with family and friends to celebrate. Braised lamb, couscous, sweet roasted carrots, fried smoked okra, homemade hummus with fried chickpeas, pan fried fish, potato salad all washed down with this mucha muchacha cocktail (2) had me turning to Tom with a tight belly (food coma) and numb cheeks (liquor induced) to seek his driving abilities. Good thing he was fine.

Back at the hotel, we gathered at the hotel bar for a whiskey and brownie sundaes. While I didn’t eat all of the two scoops of ice cream, two brownies, bananas and glazed walnuts drizzled in fudge and I think carmel too, I did give it a nice dent.

The carnage hit me in the morning as my stomach rebelled from all the grease, fat and sugar. I’m sure my cocktails had something to do with it as well. No, I didn’t throw it up, but I was queen of the throne. So much so that even through I’d set my alarm for 6:30a so I could head out for a guilt laden run to work off my gluttony, I stayed on the throne too long and missed my window.

We got ourselves together as best we could to meet my son and girlfriend for breakfast at Noshville. A NY style breakfast/deli joint with the right amount of Jewish delights brought me back to my childhood. I ordered a plate of matzo brei and fresh fruit with coffee. For those of you that don’t know what matzo brei is, it’s matzo which is a really big water cracker broken up into pieces, quickly soaked in water, drained then mixed with eggs and fried/scrambled. A Passover staple, it is so good that it has made its way into a year round breakfast. After the day before, some of my control was gone. So I also took a bite of Tom’s potato pancake and a large bite of my son’s bigger than Texas toast French toast.

The rest of the day home I was good with only a cup of soup and carrots for lunch, small bag of chips on the plane, and tuna on a sandwich thin for dinner. Guilty for missing my morning run and too wound up after sitting on a plane most of the day, I ran on the treadmill immediately when we got home (we have a heat wave in New England and I was not going to sweat my oldie self to death outside).

This morning I needed to come to terms with anything I did over the weekend. You can’t stay on the wagon if you aren’t honest with yourself. If the scale goes up, that is the incentive to work hard to bring it back down. If it doesn’t, then it means to keep to my steady state plan.

Friday weigh in: 110.8 lbs
Monday weigh in: 110.9 lbs

I have no idea how I did it. I am only going to thank my lucky stars that all is normal and well. The guilt I have over my gluttony is still with me and paranoia over pound creeping is still very much there. I feel like I amazingly dodged the bullet.

This morning I had my veggie pancakes with applesauce and German rye for breakfast (293 calories). The plan, I’ll stay with a vegetarian diet for a couple days just to cleanse my system of the weekend lapse.

*Sigh*