Healthy Weight Loss

[Andrea]

Thank you for starting up this thread again. I love reading that I am not the only one with starts and stops.

Was feeling good and happy with the few pounds I had lost. Then this weekend, it was as if I was on self-destruct. Actually, it wasn't that bad but it wasn't good either. I feel it physically, emotionally, and mentally.

The going off track weekend wasn't a waste because I watched what was happening and I learned a great deal. I also took some steps I have been avoiding that should go a long way to helping me deal with those things that cause me to lose focus on my health.

Today is a brand new day and I have packed my lunch, respecting my body.

Is today the day I will begin taking the stairs at work again? Hmmmmm....

[thedivahrrrself]

I very highly recommend watching HBO's Documentary series The Weight of the Nation. It features doctors who are researchers on the issue of obesity, and only features solutions that are statistically and clinically proven to work. (Hint: None of the current "diets" are proven to do anything but make you fatter.) It gives you simple steps to follow for real, long-lasting results.

I learned a lot from the first one. First, once you are smaller, you can never eat like a "normal" person again. Your metabolism will always be at your "set point", and you'll always have to take in less calories than your same-weight counterparts who never got big. Second, people who actually keep off weight do it by setting small goals and accomplishing those, not going on a big diet to lose a bunch of weight at once. Third, exercise will not really help you lose weight, but it is absolutely essential to keeping weight off. Fourth, stress and cortisol have a lot to do with why it's so hard to control cravings. Manage your stress, and you will manage your cravings.

I could go on and on, but I've been working toward some of the tiny goals suggested, and I'm doing well so far. I've eliminated all soda, juice, and all other drinks with sugar from my daily routine. Of course, this is only the beginning. I have a long way to go.

[Kelt]

Originally Posted by thedivahrrrself

I very highly recommend watching HBO's Documentary series The Weight of the Nation. It features doctors who are researchers on the issue of obesity, and only features solutions that are statistically and clinically proven to work. (Hint: None of the current "diets" are proven to do anything but make you fatter.) It gives you simple steps to follow for real, long-lasting results.

I learned a lot from the first one. First, once you are smaller, you can never eat like a "normal" person again. Your metabolism will always be at your "set point", and you'll always have to take in less calories than your same-weight counterparts who never got big. Second, people who actually keep off weight do it by setting small goals and accomplishing those, not going on a big diet to lose a bunch of weight at once. Third, exercise will not really help you lose weight, but it is absolutely essential to keeping weight off. Fourth, stress and cortisol have a lot to do with why it's so hard to control cravings. Manage your stress, and you will manage your cravings.

I could go on and on, but I've been working toward some of the tiny goals suggested, and I'm doing well so far. I've eliminated all soda, juice, and all other drinks with sugar from my daily routine. Of course, this is only the beginning. I have a long way to go.

Thanks for this suggestion. There is a lot of good information in the series.

I have to counter some of this by just saying there are exceptions to pretty much everything and understanding the underlying principles can make it easier to comply with the things that work for us.

For myself, I found that I can eat like a normal person after maintaining a significant weight loss for a time over 1 year. That said, there is a lot of variation in 'normal'. I have chosen to stay on a whole foods way of eating because I feel and think a lot better. It does take time to get used to it though, my quantities in maintenance are considerably larger than in fat loss mode. It is being shown that both set points and metabolic syndrome can be reset. Won't work for all, but it isn't necessarily a life sentence. I am not suggesting a return to sodas and fast foods though.

On goal setting, I think it depends on the person. Most people work best, on any project, with smaller incremental goals. Some people though, prefer a BHAG (Big Hairy Audacious Goal). Whatever gets you there.

I also agree that there is no exercise program that will overcome a bad diet, not possible. Moderate regular exercise can however help retain lean muscle tissue while the fat is being lost. It's hella hard to gain muscle tissue after a certain age and a lot easier to preserve what you have along the way. Not suggesting long grueling gym sessions, but an active lifestyle that includes a regular whole body movement like swimming or walking really helps all systems operate as designed, vascular, lymphatic, hormone regulation etc.

Coritsol control through stress management and good sleep hygiene is a must. Fatigue is just as bad as stress, there are a lot of studies (aren't there always?) suggesting that fat loss is enhanced with quality sleep and enough of it. Cortisol triggers insulin release which, yes, causes those practically impossible cravings for carbohydrates. I have done a lot around this and it really does help with the cravings in my own experience.

It sounds like the measures you are taking are sane and sound and will work. Congratulations!

I also enjoyed Ms Scarletts article on wheat, it jibes with my own research and personal experience.