It’s the last day of April and time to check in on my weight maintenance progress as well as recap the last two-months of posts focused on diet and nutrition.
You may recall that my theme word for the year is “routine.” Without intending to figure out a diet and exercise routine that works for me, that is exactly what happened over the last two months. You may have noticed that I didn’t post a routine checklist for April. Because my mind was so focused on maintaining the weight loss I had achieved in March, I didn’t really feel up to working on all my routines at once. I think this focus really helped me. Now in May, I really need to add back in new routines, particularly for cleaning up around the house and working on the garden, which have suffered.
Below is a blank May 2013 daily routines checklist. I changed the format a bit. If you are using these charts, please let me know what changes you would like to see in them.
Before I reveal to you how my weight loss maintenance has been going, I wanted to combine some lessons learned with a recap of the past posts.
1) If the inspiration strikes, act on it! When I received the offer to review the DDP Yoga system, I wasn’t really planning on a big weight loss or exercise focus to my blog. I don’t know why I was so enthusiastic about the program but I am so glad that I let that energy carry me. Diet and exercise require an intense amount of self-motivation so if the inspiration strikes you, go with it! Don’t wait for it to come again at a more convenient time. It may not!
2) Hard change requires a bit of anger. The last thing I wanted to have to do on my health regimen was go on a diet. I don’t like restricting my eating patterns. At the time, I was listening a lot to Dave Ramsey’s radio show, and he always emphasizes that you know you are ready to change when you get so angry and fed up with a situation to the point that you yell out, “I’ve had it! I’m not living this way anymore!” At that point, you are ready to commit fully to whatever changes you need to make to get your desired result. I was thinking about that when I kept stepping on the scale and seeing negative progress despite my exercise diligence and made the commitment to try a diet. It was that feeling that helped me continue my diet despite changing conditions like the snowquester and to take it to the next level by limiting myself to just 1200 calories per day. And with that level of focus and dedication, I achieved success, losing first 7 pounds, then 4 pounds, then 1 ½ pounds, then an additional 1 pound for a total of 13 ½! I faced up to some hard lessons during this process including realizing that dieting or calorie restriction is something that will continue to be necessary as I age.
3) Keep perfectionism in check. It is so easy for us to want our bodies to look like models or athletes since those are the images we are faced with every day. Yet we don’t really want to make the sacrifices these people make to look like that. Portia De Rossi’s book exploring anorexia helped me to realize that the key endpoint of exercise is to focus on achieving a skill or getting better at something. Exercising to achieve a body type is almost impossible. Also, we have to be realistic about our own time constraints to exercise and fix special diet-friendly meals. Parents, in particular, may be suffering from sleep deprivation or lack of energy and may have a harder time sticking to a diet. Pick an achievable weight loss. It’s so much more motivating to hit your goal than to be endlessly seeking a goal you can’t achieve.
4) It’s the big changes not necessarily the small changes that matter. While I spent some time agonizing over small changes like using whole wheat flour in my pancakes or coloring healthy hard boiled eggs or swapping out snacks for my kids, or reviewing the difference in fortified versus non-fortified processed foods, in the end, I’m not sure these changes made a whole lot of difference in my weight maintenance.
5) It’s hard to override human nature. When I first went off my diet, I had a great time eating! I showed you the paintable Easter Egg sugar cookies I made for my daughter’s preschool class and the Matzoh lasagna and matzoh lemon cake we tried.
6) You must have a pleasurable distraction if you are going to diet! When I am not eating, I am knitting a lot more. I made Easter sweaters, have completed another project I will share with you later and am halfway through a third knitting project. I had no idea how much time I spent eating! I also spent some time bargain shopping.
7) Be open to alternative interpretations of your results. While I knew my diet was giving me success in the weight loss department, I wanted to know if it really was healthier. My blood test results helped me to realize that my diet still could use a few tweaks.
8) Even when you are successful, keep looking out for new things to try. I keep reading just about every article I see about healthy eating and exercise habits. I get new ideas all the time. I try them out, like eating more parsley and drinking green tea. I was also introduced to fasting, the latest form of dieting through Dr. Michael Mosley’s PBS series. Ramit Sethi also hosted a webchat with his personal trainers and it was eye-opening to see how many women were facing the same problems. Why can’t I lose weight? How do I get these pregnancy pounds off? The trainers made an interesting recommendation that people try 16 hours of fasting per day and noted that estrogen is a challenging hormone when it comes to weight loss for women. It was about then that I realized that dieting often comes down to a “what” or “when” decision.
9) Each person is different. My experience trying to help my husband eat a healthier breakfast was a failure. When it comes to weight loss, we are all motivated by different things and have different taste buds. It’s important to keep searching until you find a routine that speaks to you. I received many positive comments on the 400 calorie salad recipes that I shared, including a humorous one from my dad that 2 or 3 of those together would make a good meal!
10) Normal people have a lot to think about besides diet and exercise but that is not an excuse for why we can’t be successful. In our family, for example, I had to spend some time in April doing some detailed financial research to audit our accounts, get our taxes filed, review our college savings strategy, review our retirement savings plans, research ideas to improve our investing strategy and plan our children’s summer educational activities. I could easily have said that all this stressed me out and derailed my diet but I didn’t let that happen.
So now for the moment you are waiting for . . . did I manage to maintain my weight loss in April?
Yes I did! But it wasn’t as easy as these numbers appear. The first week after my diet, I managed to regain 5 ½ pounds eating a lot of Easter candy and lemon cake! I realized that something had to change. I contemplated going back on my salads but didn’t have quite enough willpower to do that. So I decided to continue with the one part my diet that was easy for me, the breakfasts. I also decided to experiment with fasting and added a one mile walk to my exercise program. So here is the “formula” that is working for me.
If I don’t do every single one of these things every single day, I will gain about one pound the next day. This program works for me because it allows me to eat what I want and the exercise is enjoyable. I love the one-mile walk because it warms up my muscles. I also have fun with my children along the way. After the walk, I like to do my 30 minutes of strength exercises right away while my muscles are still warm. It really helps with my yoga stretches.
I can maintain this diet even if I am on vacation or otherwise not in control of my eating situation. If I have to, I can bring a bag of chia seeds and mix them with water for my breakfasts. I can also switch up the timing of the fast period, etc. if there is a special feasting event. My diet does not really impact anyone around me except that occasionally they will have to accept that I am not eating and will be sipping my water. Over time, I may have to cut down the “forage period” to keep my weight in check but it seems feasible that I will always have at least one hour a day when I can eat whatever I want to. So I don’t have to “cheat,” I just have to wait!
I keep improving in my fitness and that is exciting. My legs feel strong and light. It sounds weird but it feels like it takes so much less energy just to do basic things like walk and climb stairs in this condition. My flexibility is returning. It has taken 60 days worth of exercise to finally feel like my muscles are loosening up. I even had one yoga-related injury along the way! I sought the help of a chiropractor who told me that my hip flexor muscles are too tight and that I need to work on stretches to loosen them. As I understand, the hip flexor muscles connect to the abdominal muscles in some way and as my abs are getting stronger, my hip flexors seem to be getting better as well.
Going into May, I feel confident that my new diet and exercise routine is under control and that it will take less effort to maintain what I have established. Now to tackle other areas of my organization that need addressing!
How do you feel going into May? What would you like to accomplish? Please share in the comments.