Thursday, March 10th

rats!  cut off.  eventually I will add more

At 3.5 years out, the vast majority of my meals are 250-350 calories. Not much of a snacker anymore, other than my daily Quest Bar.

There was a very good article on Authority Nutrition a few months back about small meals and metabolism. The article revealed that there is no real scientific proof that small meals throughout the day increase metabolism. Turns out that some associate the boosted metabolism theory to the same era in nutrition as the starvation mode theory - the bunk nutrition theories of the 1980s.

 However, small meals evenly spaced throughout the day have shown to help keep blood glucose levels stable. 

I get the feeling you are on the verge of a major change or breakthrough in your journey. You are doing some deep thinking about your eating and your relationship with food. I think that's awesome. You're doing what Frisco calls next level thinking. Now, I may be pushing a bit, but I'm going to challenge you to look at what is causing you to be so ill at ease lately with your eating, weight, food, ****tails, etc...

Unlike you, I do think there is something amiss with your big picture. I think you're dancing around a truth you already know - that the way you are approaching eating isn't working for you. You're stressed. You're evaluating and questioning and you are finding your values around food (breakfast has high value for you) which is powerful. 

I'm not sure if you are aware that I gave up dieting over a year ago. I went through a period during which I gained more weight after making that choice, but by not dieting I learned some very powerful truths about myself, which eventually led me to be able to develop my own food plan that has worked well enough to allow me to lose over 30 pounds since August without dieting in a traditional, deprivation mode, sort of way. 

I'm going to give you a few things to think about when it comes to food choices and calories. These are things that have been powerful tools for me during my post regain portion of my journey. Maybe you'll be able to use some of what I write. Maybe not. Either way, here it is:

There is a school of thought in some weight loss circles and held by some on the OH boards that calories in and calories out is the most efficient way to promote weight loss. There is a frequent RNY poster on the VSG board who supports taking your weight, multiplying it by 10 and viola! that's your maintenance level for calories. If you want to lose a pound a week, reduce by 500 calories. Within that calorie level you can eat any food types you want and still achieve the weight loss you desire.  So, if you want to maintain 150, multiply that by 10 and then subtract 500 calories per day for a weight loss calorie level of 1000 calories per day. 

While I do believe in counting calories, I do not believe in a simple calorie in, calorie out method. I think the way the macro nutrients are distributed and beyond that I the quality of the macro nutrients is important, too. I strive for a distribution of 40% protein, 40% fat, and 20% carbs. It doesn't usually line up exactly, but I manage to keep it pretty much around that. 

Next, my research (reading, nutritionist, more reading, etc...) has convinced me that not all macros are created equally. My biggest truth is that a carb is not a carb. There are carbs that promote satiety. There are carbs that promote hunger. There are carbs that raise blood glucose levels rapidly and others that are digested over time and therefore don't great a glucose spike and in turn and insulin over reaction. So, you can eat a croissant or a bowl of steel cut oats for the same number of calories and carbs. The oatmeal won't promote weight gain, but the croissant will - EVN THOUGHT THEY ARE THE SAME CALORIE AND CARB COUNT! Kind of a scary truth, but it is a proven truth. 

Calorie distribution is directly linked to the quality of the foods you choose. The less processed any food the less likely it is to be quickly digested, or calorie dense. For example, my average lunch is 3 oz of dense protein, 1/4 cup of one vegetable and 1/4 cup of another vegetable. I have a tsp of grass fed butter at lunch every day, to help with satiety. My average lunch is 200 to 250 calories. My dinner is very much the same as lunch.

Looking at that I've got 600 to 700 calories to play with for breakfast and any other small meals I wish to have. My breakfast is between 150 and 200 calories each day.  It does take planning and I will admit that I do eat a lot of "repeats" when I'm in weight loss mode, which means that sometimes I lack variety. 

Maybe you could look at your food choices and see if they are really working for you on the level that supports your goals - both emotional and physical. I am not suggesting that you give up or deprive yourself of the foods you enjoy. Simply ask yourself if the foods you are choosing are supporting your goals. If they aren't, do you want to make different choices? If you do, but you find yourself fighting giving up something, why are you fighting so hard to hang on. I was so angry when it was suggested I might try a sugar detox that I eventually came around to the truth that the reason I got so angry about it was that I didn't want to admit I actually had a real issue with sugar. The moment I accepted my truth about sugar and understood my deep rooted anger over the possibility of giving it up, it was pretty easy to give it up. I'm not 100% sugar free today, but when I have a sugar laden food, it is my choice. 

I hope you know that this "novel" was written in 100% support of your efforts and continued journey. Have a great Friday and weekend! 

It's almost Friday, skinny health champions !!

132's today.  I am okay being three pounds under my bottom red line, as long as I feel good. I have upped my calories to 1350, as I am finding the increased activity (mostly yard work) inspired by the summer weather requires added calories.  I don't want to start playing with eating back exercise calories on a daily basis... I'm focusing more on weekly trends. I may ultimately shift my target range down a bit.    My blood pressure was 94/48 prior to my laser procedure yesterday, a bit low, even for me.  I was extremely well hydrated. 

The GS cookie /sleeve conversations have made me laugh.  I remember the days I used to freeze the thin mints and even Toll House chocolate chip cookie dough with the intention of putting them off limits.  Loved all of it frozen !!!  I could never put down a sleeve of anything until it was gone.  Now, I focus on the money I'm spending on sustainable, fresh, organic foods and not wanting to dilute that health benefit with processed foods.

Have a great day, all !

Happy Thursday Skinny Sleevers. I'm at 112 again. Two days in a row is unusual at that number but I'm sure not complaining :-). 

DH Rob saw the surgeon specialist yesterday about his foot. The good news is he has a diagnosis. The bad news is it's the same set of issues that led to major reconstructive surgery on his other foot. But he's in the best hands possible. Because the diagnosis came so early this time around, the specialist is going to try a boot, orthotic, anti-inflammatory cream, etc. to see how much those things can help. Rob goes back in six weeks to see what's next. He has to do a lot of walking and standing at work (post secondary instructor) so things are really difficult for him. 

I hardly slept a wink last night due to anxiety :-(. I should have gotten up and taken something but didn't. But I'm up and at it!  Working later, will take extra care getting ready so I feel my best after a sleepless night. 

Take care all. BB I've been where you're at and it sucks. All I can say is that I'm sending you strength to try to make your way through. 

195.1

I'm in a very comfortable place on so many levels. Food is going well, though I was a bit more liberal yesterday with post work out food than I needed to be. Oh, well.... no damage done.... Half a Quest Bar is not going to kill me in the long run. 

I spent a bit of time last night trying on some goal weight clothing favorites. (FYI - I had a cross addiction to buying clothes when I first got to goal. I waaaaayyy over bought - especially designer suits for dog shows. I actually had credit card debt from over shopping, which is something I do not condone....) Today I am wearing a casual "pleather" blazer that was a favorite. IT FITS! IT BUTTONS. I tried on several suits. All the pants buttoned, but I still have a few pounds to go so that the smaller cuts are comfortable. I'm very, very pleased by this progress. 

I am proud of myself and this accomplishment of losing the regain. It really has been just putting one foot in front of the other for months and months and letting the weight happen and focusing on my eating behaviors. 

Thanks to all of you for the continued support. XOXOXOXO! 

You are exuding peace today, my friend. That's so cool. And yes, it really is about just putting one foot in front of the other  That means it takes awhile to see our destination, and you are now finally at that point.   

Proud of you!

Isn't it fun to go shopping in your own closet and find "new" stuff.   good job.   diane s