Sunday, January 31, 2016

This Week in Not Dieting


This week has been a happy, content week for me, free from dieting and stress. I am loving this new approach to weight loss! I feel good. Today's weigh in has me at 228 pounds, down a pound from last week. That means new 50 Pounds Gone progress pictures are coming soon!

For the curious, here are some things I chose to eat this week:
grapefruit, pears, apples, grapes, strawberries, bananas, kiwi, freeze dried pineapple, Clementines
carrots, spinach, squash, corn, potatoes, salad, avocado
chicken, bratwurst, bacon, eggs, tuna, meatballs, beef jerky
spaghetti, dinner rolls, a donut, a piece of cake, chocolate covered almonds
coffee with half and half, kombucha, diet Coke (not a regular thing for me)
Doritos, chips, artichoke dip
Potluck meal: baked ziti with cheese and meat, garlic bread, salad with dressing, sweet potato pie
A delicious meatball soup I made in the crockpot
My favorite meatloaf with mashed potatoes and gravy
A grilled cheese sandwich
A lettuce-wrapped "sub" from the sub shop (turkey, ham, salami, mayo, cheese, wrapped in big lettuce leaves)

What I liked about my choices:
I am able to enjoy a small serving of many different foods. I can eat 6 Doritos or a small (1-2") piece of cake and not be triggered to eat more. I can have a small piece of garlic bread with my dinner. Moderation is getting easier and easier as I know I can have anything I choose. (Note: this was NOT possible when I was in the throes of binge eating. One cookie always led to a dozen cookies, even if they didn't taste good. One slice of pizza was NOT doable; that always led to many, many more slices. Binge eating has not been a part of my life for a very long time. I have no desire to binge and it is not a problem for me anymore. Know yourself).
I am able to eat favorite foods with my daughter for lunch (grilled cheese on wheat with tomato soup! We have always loved this.)
I choose to avoid some nightshades (eggplant, peppers, raw tomato) because they bother my arthritis

What I could do differently *without* any resentment or feeling restricted:
Add more veggies
At home, substitute spaghetti squash or zucchini for actual pasta
Leave the cheese off the "sub"
Cook fish for dinner at least once a week. I love fish anyway, and have lots in the freezer that my son caught (salmon and halibut). I just need to remember to thaw it the night before. Will note that in my planner!
Sub sweet potatoes for white (I like them better anyway; this is just a planning issue. I can see how noting planned dinners in my planner will help me be more prepared and have ingredients on hand for this kind of thing!)
Skip the diet soda (I hadn't had any in a long time and thought I wanted some. It wasn't that good. I'll stay with water.)

Do you see how I am aiming to make healthy changes to my eating each week *without* stressing out and making myself miserable? I want to do this every week: look over the choices I made and make some gentle improvements that are completely painless and will lead to better health and weight loss. That, along with gradually upping the lifestyle-type exercise (walking, hiking, yard work, biking while watching TV) will let me get to my goal weight without being all stressed out and restricting (which, in my experience, leads to regain).

I have been losing a pound or two every month since last January (when I weighed 245 pounds). Next month, I'd like to see that increase, just a little bit. If I can push the activity and make small dietary changes, I hope to lose 3 pounds or more in February. If I can keep up that pace, I'll weigh 195 or less by the end of the year. That sounds pretty good to me, especially if I can do it *without* going to the gym, forcing myself into exercise I hate, but while eating ALL of the foods I like. Stress free weight loss is my new mantra!





9 comments:

Melissa said...

Great job! You've had fantastic journey. Keep it up. I'm 310 down 20 lbs from my all time high and going to the skate rink to try it out. I used to skate in my early childhood through teens. Took up street blading on inlines and last time I went I had to swap quad skates for inlines. But I was probably 60-75 lbs lighter then. I'm scared that I might fall. Not of getting hurt or anything just being stuck on the floor unable to get up easily because it can be hard to get up from the floor without wheels under me. BUT i'm going anyway because I promised my 12 year old daughter. :)

Anonymous said...

How is it that you go to so many potlucks?

Lyn said...

Melissa~

That's great! I am so excited for you to skate with your daughter. That is awesome! I hope it goes well and you have fun. That is the kind of exercise that is fun to do :)

Lyn said...

Anonymous~

Church. They do a fellowship potluck once a week.

Deb said...

Just curious. Does this mean that Chloe was right?

Lyn said...

Deb~

I think her advice was right but the time was wrong... for me. Almost a year and a half ago, this would not have worked for me. I was depressed and self-medicating with food. She told me that, and thought I needed to stop, but also that I needed to "normalize" food. I don't think I would have been able to do both at the same time. Trying to stop self-medicating gives rise to feelings of panic and distress, and in that state if I was given unlimited access to whatever foods I wanted, I'd have gone way overboard. I am in a different mental state now: not depressed, not stressed out, feeling pretty happy and calm. Normalizing food has definitely happened!

But this brings up another question: what will I do when I am *not* happy and content? Will I go back to overeating if I get stressed out or depressed? I don't know, but I am hoping that the habits I am building now will carry me through those times. If not, I guess I will have to reassess.

Anonymous said...

I'd forgotten about this blog! I just caught up on the last year and wow, you've turned things around. I need to follow your example.

Deidre (I don't blog anymore though)

Lori said...

This is a great plan. Totally doable, and totally liveable. Your weight will slowly float down to where it needs to be and one day you'll wake up at your goal weight. I love it.
Lori

Rachel rbs said...

Congratulations! You really seem to have found a way to eat healthfully and still enjoy small bits of anything you want. Keep it up!