Do You Know the Best Remedy for Regain?

Do You Know the Best Remedy for Regain?
by Katie Jay, MSW, Certified Wellness Coach

Fleas love me. When they are nearby, I always come down with a case of "flea-bite-us"...
 
The red welts and itching are annoying during the day, but life keeps me somewhat distracted. The itching gets much worse at night.
 
Sometimes a food craving is that way. Hard to get rid of and worse at night.
 
With the fleas, the short-term answer is to use topical anti-itch creams, but getting rid of the source of the problem -- the actual fleas -- is much more of a challenge. One that requires a good bit of effort.
 
When a food craving hits, there is no fast-acting, anti-hunger cream we can rub on. But, most of us employ various tactics to help us avoid eating on a whim.
 
I've heard many: distracting yourself with a good book, putting a stop sign in your kitchen doorway between meal times, making a phone call, getting engaged in a hobby
you enjoy... I could go on and on.
 
These short-term tactics can help immensely, but getting rid of the source of the problem is much more challenging.
 
Some of my coaching clients have agreed to become scientists rather than critics. What I mean by that is instead of fighting the cravings, giving in, and beating themselves up -- over and over again, they have undertaken an effort to get a better understanding of themselves and their
situations.
 
The number one tool they used is a "Food/Hunger/Mood/ Activity/Sleep Log." I know that some people hate to keep a log, but your beliefs about logs are worth challenging, especially considering the major benefits (Did you know studies show that keeping a food log practically doubles your weight loss?).
 
Honestly, when I started to regain, I decided I was willing to do anything to keep the weight off, and I embraced my log as the number one tool to help me.
 
Through logging I discovered an association between my low-grade depression and certain foods I was eating (donuts). I also learned I am hungrier during my PMS week (chocolate).
I realized I was snacking at the same time every day (popcorn or cheese, or both), when I wasn't hungry. I made a connection between a stressful day at work and a midnight
snack (toast with peanut butter). I even noticed that I consistently craved certain foods at certain times of day, probably due to a daily pattern of feelings I was attempting to manage with food.
 
While using my log, I took the role of a scientist observing herself, not a critic judging herself. Once I had a better understanding of my feelings and behavior I began to experiment with small changes and I saw the pounds I had regained begin to slip away.
 
I made the following changes, one at a time:

*Go back to therapy with someone who understands eating and weight issues.
*Fill out my food log.
*Go to bed one hour earlier.
*Get trigger foods out of sight -- or out of the house altogether.
*Each morning, or the night before, plan and pack my food for the day.
*Eat dense protein first at each meal.
*Walk an extra 10 minutes per exercise session.
*Measure the foods I tend to overdo (cheese, fats, carbs).
*ry a new vegetable each week.
*Nap once a week.
*Sit still and breathe for 5 minutes every day.
*Limit my exposure to negative people and to bad news in the world.
*Stop using the telephone, TV, or internet one hour before bedtime and for one hour after awakening each morning (except when I use my yoga DVD).

Seeing the scale go down gave me motivation to try some of the more difficult changes. Over time, I lost all the weight I regained.
 
Fleas are much easier to get rid of when you catch the infestation in its early stages. At the first sign of fleas, I take action. It's that way with my weight and cravings, too.
 
Now, at the first sign of weight gain, or of sliding into old unhealthy behavior, I take action. I get my log book out and observe, non-judgmentally, what's going on.
 
Then, I experiment some more -- making the easiest changes first.
 
I don't know why fleas love me so much. That is their secret. But the way for me to combat food cravings and regain is not a secret.
 
*****************************************************************
 
Tell a Friend
 
Please forward this email newsletter to at least three people,
who might benefit from it. Thanks.
 
*****************************************************************
 
Want to Reprint this Newsletter?
 
If you'd like to reprint any part of this newsletter,
do so with the following credit, including the copyright
line:
 
From Small Bites, the email newsletter for the
National Association for Weight Loss Surgery.
Subscribe today and get your F'REE report,
How to Regain-proof Your Weight Loss
Surgery at www.NAWLS.com.
(c) 2011  National Association for Weight Loss Surgery,
Inc. All rights reserved.

Thanks Molly, Katie Jay is right on so many levels.

For me, I catch myself reaching for things others had around me (I haven't been home the entire month, so I am at bigger risk of going renegade).  Telling myself to "STOP" doesn't always work, but making myself realize I am not hungry usually does the trick.  I found myself wanting to buy gum at every store I walked into!  If I chew mint flavored gum, it is easier to walk away from foods that whisper to me.

Just today, I considered how much weight two friends had just regained, and then thought about my own weight.  During the first half of this month, I was doing great.  But, just this last couple of days I became aware that I had not been staying on track.  The one person who I need to be true with, is me.  Bumping up the exercise, and watching those easily snacked on foods - even if they are healthy!

Thanks again, it was a great post!
Brenda  : )~

Hi Brenda,

I am glad you remember this post.  Especially with those of us with more weight to lose it is important we are aware of the reasons for regain.  It can creep up on you so easily.  Hard habits are very hard to replace.  But if mindful of it you can plan actions to make sure you do not go backwards.  Even though we are not perfect we need to be vigilant to maintain our new healthy lifestyle.  we need to remember where we came from and where we do not want to return. 

It does help to see others who have gained weight back and to be determined that you will no go down that roadl. 

Keep up the good work!