Moderators: JeffN, f1jim, carolve, Heather McDougall
Your exemplary efforts will help you find that groove eventually.JeffN wrote:In regard to added salt and added sugar, we recommend buying and preparing food without either and if any are to be used, to add them at the table on the surface of the food. If either one is troublesome and create uncontrollable cravings for you, then leave them out.
Valuable takeaways!GreenFroG wrote:My take-aways from the articles posted this past week -- keep it simple and stay away from the "vegan" food.
I am SO impressed with everything you wrote here, and I agree 100%. Something else I have found helpful (in a somewhat different context) is writing out a clear, step by step relapse recovery plan for getting back on track. No guilt, no shame, just simple, basic protocols for calm reorientation.carwex wrote:I am now convinced that bad days even weeks will happen. The important thing is to understand this and to not inflict more punishment on my already depressed self. In addition the way forward is not to lay blame but to get back to the principles and calm eating as fast as possible. From experience I know that getting back on the MWL is the fastest way to lose the 2 ½ pounds I gained this week.
Hope is the thing with feathers that perches in the soul and sings the tune without the words and never stops at all. — Emily Dickinson
JeffN wrote:As this study shows, for many of us, it is that occasional lapse on a "forbidden food" that is going to start the downward spiral.
Looking at the full study, it was forbidden foods, usually consumed at home, usually in the evening, usually on the weekend. So, to be successful, we have to keep our home and our environment a safe place and to avoid feeling deprived, which we can do by eating when we are hungry until we are comfortably full of the approved foods.
As the old saying goes, "out of sight, out of mind." For many of us it is also, "in the house, in the mouth."
What can you do to make your environment better support your MWL efforts and goals? How can you improve your routine to better serve yourself? Think about the answers to these questions, and how you can make them a reality in the new month. What changes are you willing to make to achieve what you seek? Success is within your grasp - reach out and take it.Ecological Momentary Assessment of Dietary Lapses Across Behavioral Weight Loss Treatment: Characteristics, Predictors, and Relationships with Weight Change.
Forman EM, Schumacher LM, Crosby R, Manasse SM, Goldstein SP, Butryn ML, Wyckoff EP, Graham Thomas J. Ann Behav Med. 2017 Oct;51(5):741-753. doi: 10.1007/s12160-017-9897-x. PMID: 28281136; PMCID: PMC5591758.
. . .
RESULTS:
Lapse frequency showed a curvilinear relationship over time, such that frequency first decreased and then increased. Lapse frequency at baseline was negatively associated with early and overall weight loss. Lapses most often occurred at home, in the evenings, on the weekends, and entailed eating a forbidden food. Greater overall levels of assessed affective and environmental triggers predicted lapses, and greater momentary hunger and deprivation, and the presence of palatable food, also prospectively predicted lapses.
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