As some here may know, I am on the rebound from a successful weight loss in 2010-2011. Although how successful was it if I gained back? But anyway, I lost 100 pounds in 10 months and I was quite pleased with myself. I look back at the pictures from those days (I was ok with being photographed back then) and I wonder what happened and what can I do to keep that from happening yet AGAIN? And I think I have put into place something that will help me from a relapse once I get the weight back off this time.
I did not start off the last journey looking to lose 100 pounds in 10 months. I really just wanted to be a 1-2 pounds a week loser. But I had some crazy success early on, and that got into my head. I remember my first two or three weigh ins, I lost 4-8 pounds each week. Well that was a bad bad thing. Suddenly, only that level of weight loss was acceptable. I always chased that. So I adjusted my diet and exercise routines to get that. I went from a plan that had me getting 2200 gross calories, to 1500-1800 calories gross calories. I went from I want to work out 1 time a day 4-5 days a week, to two workouts a day M-F and then loooooong workouts on the weekend. I was both consistent AND crazy. I don't KNOW this, but I think the reason I was so susceptible to weight gain once I wasn't able to keep up the routine is because my body saw its chance to put some of that weight I just lost really really quickly back on. Now at first I was still eating within reason, but once the weight started to come back on despite that, it stood to reason, why bother to attempt to eat right? So during law school, I abandoned all attempts to eat well and voila, here we are today.
So here is what I do now, and so far it seems to be working really well. I have settled on 2000 NET calories a day, not GROSS. I have an app that gives me an idea how many calories my workouts burn, then I round that down to the nearest whole 100 number. I only workout once a day 4-5 days a week. And I don't have any LOOOOONG workouts. I may step up my workouts later as I lose weight and get in better physical condition, but for now, I will not get CRAZY, but I will be CONSISTENT. And the last thing is that I am not doing anything TODAY that I can't keep up realistically after getting the weight back off. I used a lot of mental energy up keeping myself psyched up to do all that work in 2010-2011, and that led me to go into a "intuitive eating phase" so I could take a break and catch my breath. No more of that either. now that I am only being consistent rather than crazy, I foresee no more "burn out" once I get to where I am going.
What I am learning on my way back to health after four relapses, on my fifth big loss, is I have to like the changes I am making to get to a normal weight. I have to enjoy life with less calories, via different choices and portion sizes. I can't make changes that won't last because I don't like life eating such and such or whatever the change is. It takes SO much honesty because some of those choices aren't "perfect", but I am told the strive for perfection is the number one killer of success on this road. It sounds like you are liking life...
ReplyDeleteDivad offers golden insight, Shane--wow. Good stuff!
ReplyDeleteYour initial weight loss, like mine, was a success---despite the regain. In fact, the regain experience was a big part of why it was a success. Sounds crazy, but I know you already know where I'm going with this line...
If our experiences along the way end up giving us the lessons that eventually lead to our long term success, then it was necessary. This whole trip is a learning experience.
Had I never relapsed and regained, my journey would have severely lacked some key things I needed to experience and understand better. Now, when I look back, I'm grateful for the experience--and very grateful I started the turnaround before hitting four and five hundred again.
Reading your plan outlined above--I'm just smiling from ear to ear--because it's so dog-gone good, Shane. It's balanced, it's reasonable, it's workable, it's you. And this is what it's all about--finding what works for you--- And you, instinctively, are doing just that, everyday.
I like the idea of using net calories. You sound a lot like me where you're either "on" or "off". People like us tend to overdo it when we're "on" which leads to a fall. Keep going my friend!
ReplyDeleteGood luck to you, Shane. I'm also trying to lose the "regain". And it started with me deciding not to beat myself up over what I saw as a failure. When I lost my weight back in 2010, it was through the local gym's Biggest Loser contest. I came in 3rd place--4.5 more pounds and I would have won--but once the contest was over, I stopped working out. Cold turkey. Even though I kept the weight off for about a year, it slowly started coming back on. Last week I weighed in heavier than when I started Biggest Loser.
ReplyDeleteEven though the BL program tried to teach us sustainable habits, my competitive streak kicked in and I became obsessed with the weight loss. My journey sounds so much like yours...
Here's to you and your commitment to yourself. Good luck. And don't beat yourself up!!
Melanie