Moderators: JeffN, f1jim, carolve, Heather McDougall
Really important and meaningful progress, in my opinion!VegSeekingFit wrote:honestly, not looking at the scale number with any emotion at all. Progress!
Speaking from my own experience, I don't feel like I'm missing out on ANYTHING anymore, but it was a long (and to be honest, arduous) journey. AND, I had to learn and RELEARN the lesson you describe MANY times before it stuck, so you shouldn't feel alone in that regard.Rebecka22 wrote:I hope that with time I won’t need to feel like I’m missing something and that I need to keep finding out again and again that I feel better with these choices.
I certainly agree with that! Onward!Greens wrote:While it’s nice to have meals prepared by someone else it’s better to feel well.
This seems like a great idea to me; let us know how it goes.Ejg wrote:Instead of having them in my basement pantry where they're easily accessible I'll move them to a much harder to access spot, in the cabinet over my refrigerator (which is a pain to get to). I reckon that while simply not having it in the house is probably best, there are likely going to be occasions (like this one) where I'm going to have to have some system in place to not reach for them
This is a fascinating observation; thank you for sharing it.Ejg wrote:I haven't stepped on a scale for a week or two and I've found that in the absence of getting feedback in the form of a number on a scale, it has forced me to pay much closer attention to the habits. Minor infractions here and there are probably easily overlooked when the scale feedback is moving in the desired direction (down) but in the absence of this feedback, its forced me to take a hard look at the habits and daily disciplines.
That is definitely consistent with my own experience. Have a good week!Ejg wrote:When these are in place then I'm sure weight loss takes care of itself.
JeffN wrote:In a recent discussion on one of the latest IF studies, my long-time colleague Jay Kenney, PhD, RDN, said this,....
“Nutrition science is about what to eat. It gets complicated when that focus shifts form what to eat to how much to eat and/or when to eat. Knowing when to eat is simple and knowing when to stop eating is simple. Eat when you are hungry and stop when you are comfortably full (not stuffed). Calorie restriction (CR) & IF (and other forms of time restricted eating) complicates when (and sometimes also how much) one should be eating because it proclaims you should not eat even when you are hungry or you must stop eating before being satiated. CR as a means of weight control or as an attempt to induce longevity or slow aging complicates how much one should eat. If one understand how different foods impact disease risk factors and satiety/kcal, one can change what is being consumed in order to treat and prevent disease and maintain a healthy body weight and likely live a longer and healthier life. Pitting will power against the hunger drive is very hard to sustain over time and is likely a major factor promoting the development of most eating disorders. ”
JeffN wrote:Obesity researchers finally figured out why most of the Biggest Losers (& other calorie/portion restricted diet & high volume exercise programs) that aren't based on calorie density/satiety, fail. Turns out the main reason they fail is people get really hungry due to reduced food & calorie intake:
"While energy expenditure adaptations have often been considered the main reason for slowing of weight loss and subsequent regain, feedback control of energy intake plays an even larger role and helps explain why long-term maintenance of a reduced body weight is so difficult." - Dr. Kevin Hall
The solution is to follow the principles of calorie density which will help reduce appetite/hunger levels by providing more satiety per calorie.
Mark Cooper wrote:In the past, this was something I really struggled with, as do many participants I would imagine. It seems to me that this feeling of self-recrimination goes hand in hand with the common societal view that weight loss is about "self-control," "moderation" and "limitation" (perhaps even "deprivation"). What changed things for me was a true realization that my success or failure within the context of a given circumstance was not a product of my self-worth, but rather a result of a meeting between my practice/routine, my environment, and the situation. Our goal is to attain and sustain adherence to the recommended pattern of behavior over time. Our prevailing pattern of behavior is the key determinant of our results. If we have a "failure point" and our pattern of behavior deviates from what is recommended, it says nothing about our worth (and doesn't, in and of itself, necessarily say anything about our health, either). What it does tell us, is we need to make some changes or adjustments to our practice - our routine needs to be modified, or our environment needs to be altered, or both. With those changes made, we move forward in a fortified position, and with each "failure point" and adjustment our practice becomes more effective and more resilient. We also build confidence. What is important, then, about a "slip" is LEARNING from it, so that we adjust our environment and routine to support our future success. This is an iterative process over the long haul, and, when applied consistently, it leads to lasting success. I can honestly say that I don't actually have any "slips" anymore, because I've been practicing this way of eating for a long time, optimizing my routine, and it is durable and well-tested. But, that didn't happen overnight, and it took a substantial period of focus and effort. I think this earlier post I wrote also speaks to this question, and may speak to you.Health 1st wrote:Mark, wildgoose, others, how do you mentally deal with possible having non-MWL things + yet getting right back on track + not letting the accidental or purposely done slip bother you that you put something so unhealthy in your bodyMark Cooper wrote:I think people tend to underestimate how much that toxic food environment is stacked against all of us. The convenience stores, groceries and restaurants are replete with calorie rich, ultra-processed, unhealthy "foods," supported by an unceasing (and increasingly targeted) advertising machine. Untold dollars and resources are expended devising and presenting more and more insidious "food traps" to ensnare us. No wonder it's a struggle! The problem isn't you! As Dr. McDougall would say, "It's the food!" Taking all that into account, it seems essential that we stack the deck in our favor. The people who are able to successfully practice this WOE long-term, the people who make adherence "look easy" have actually invested enormous amounts of time and effort to shift the balance to be as much in their favor as possible. They have a plan for how to succeed, tested by trial and error, time and effort. To paraphrase Jeff, "things may not always turn out the way we planned, but we increase our odds of success by planning to succeed." If we take it as a given that we can't be successful, or don't try, we are planning to fail. This lifestyle only starts to feel "easy" after all that work has been put into making it so. Don't fault yourself when this is hard, but don't fool yourself into thinking it will ever get easy without putting in A GREAT DEAL of work.
JeffN wrote:Our program is simple, very simple. So simple it becomes difficult. Just eat commodity simple staple foods as close to their natural state as possible (rice, beans, corn, oats, fruits, and vegetables) and get a pair of sneakers and move. That’s it. Adjust to your personal health situation if necessary.
The problem is, to do this in our toxic food environment, is nothing short of brutal. Literally. It puts pressure on family relationships, relationships with friends, social interactions, dining out and restaurants, travel, work, etc etc. We are social creatures (most of us) and like to fit in and get along, so to do this, puts a great strain on fitting in. And, todays current climate of information overload, clickbait and social media, everyone is an expert and makes it hard to figure things out.
frowsyowl - I want to affirm your decision to take note of your accomplishments, Jennifer, especially in the context of a this week's challenges. Finding some specific meals and foods that feel manageable and satisfying is a really important piece of the puzzle for making these behavioral changes attainable. Finding good options for breakfast and lunch is definitely a victory in my view. In regard to those times when it feels like you need a "treat", are there possible options within the context of the recommended foods? That idea has really worked well for me: when I'm marking some special occasion or want a meal to be "special", I have some preferred, adherent choices that I really love. For celebrating my birthday, instead of a cake I have a fruit bouquet. A favorite special dinner with my family is Jeff's lasagna. Something that can also be helpful is finding "treats" that aren't related to food, like getting a massage or some other comforting activity. As you outlined, making adjustments for past obstacles so as to be better prepared in the future, is the best way to prevent "being thrown off" one's routine. As you continue your practice, assessing, overcoming obstacles and achieving reasonable goals, you build self-efficacy; it seems to me that as one's confidence builds, various obstacles start to feel less intimidating and disruptive. Give yourself time and grace, and keep doing your best with an eye toward progress over perfection.
Hjklost55 wrote:Want to again thank everyone for their support….
“There is strength in numbers. Find your tribe.”
This is my TRIBE!!!!
Mark Cooper wrote:VegSeekingFit - Positive and encouraged! What a great frame of mind to inhabit, Stephanie! Reimplementing the preload to your meals, along with your consistent, diligent adherence to all the other recommended behaviors, seems like a reasonable experiment to test and see how that goes. It is just a matter of "Finding The Sweet Spot," right?Really important and meaningful progress, in my opinion!VegSeekingFit wrote:honestly, not looking at the scale number with any emotion at all. Progress!
frowsyowl wrote:The lasagna does look interesting--have you had luck freezing it?
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