Category: DietSide Thoughts

“In order for a weight loss outcome to be maintained, the habits that produced it must be flexible, healthy, sustainable and enjoyable.”

Kim

After four decades of dieting and being steeped in diet culture, I have made many mistakes, celebrated many successes and observed many people’s journeys. Finally, I have learned a few things! One of the most important things I have learned is how to maintain my weight loss.

As someone who has gained and lost over 100 pounds, fives times, plus many other 25+ pound gains and losses, my own track record clearly shows that there is a disconnect between weight loss and weight loss maintenance. The more I interact with others who have battled weight for a lifetime, or who have had to lose at least 40 pounds, the more I have seen this theme of Maintenance Perplexion emerge.

I have watched countless times as someone breezes to their goal weight, only to completely lose control and gain it all back, plus some. It’s the classic dieting yo-yo. According to research from 2019, successful weight loss maintenance is elusive for a large majority of people, regardless of what method they used to lose it. “Substantial weight loss is possible across a range of treatment modalities, but long-term sustenance of lost weight is much more challenging, and weight regain is typical1–3. In a meta-analysis of 29 long-term weight loss studies, more than half of the lost weight was regained within two years, and by five years more than 80% of lost weight was regained 4. Indeed, previous failed attempts at achieving durable weight loss may have contributed to the recent decrease in the percentage of people with obesity who are trying to lose weight5 and many now believe that weight loss is a futile endeavor6.” ⁷

We’ve all heard disheartening statistics like these, so why is there not more focus on maintenance? Maybe it’s because weight loss is a multi billion dollar industry. I know that’s a cynical take on it, but the love of money is the root of all evil. Thankfully, the why is irrelevant for this conversation. Let’s just look at what we can do.

In my experience, the secret to maintaining weight loss is this: focus on maintaining healthy habits, rather than maintaining weight loss. During the weight loss process, there is a constant pay off for seeing the number on the scale go down – at all costs. I’ve witnessed people surviving on 500 calories per day and injecting hormones lose lots of weight, only to gain it back because the habits failed to meet maintenance criteria. In order for a weight loss outcome to be maintained, the habits that produced it must be flexible, healthy, sustainable and enjoyable. All of those criteria need to be present to cultivate a lifestyle of true and lasting change.

In extreme methods of weight loss, even the outcome is not actually desirable, because body composition has been changed for the worse. This is what perpetuates yo-yo dieting and makes us feel like each subsequent attempt at weight loss is harder. It is harder, because we have less muscle. Muscle is more metabolically active and requires more fuel to sustain. It is imperative to maintain as much lean body mass as possible, while losing fat. For long term weight loss success, we need to change our goal to fat loss and muscle building, not simply weight loss. This makes the process look far different, both during the weight loss phase as well as during maintenance.

Our bodies need to be nourished to a healthy weight/body composition. The strict deprivation, extreme calorie deficits, excessive activity and endless rules associated with most diets set us up for failure, over and over again – even if we do manage to reach that magic number on the scale for a minute or two. Think about it, if we are always afraid of breaking a rule, falling off of a wagon, being off track or simply relying on someone else’s plan, we will always have a reason to stumble. If normal, daily, weekly and monthly fluctuations in weight have the power to throw us off of our intended trajectory, we are allowing the external to guide us in a very unhealthy way.

Successful maintenance and a lifestyle change are cultivated over time. I am fully persuaded that the reason most people regain their weight is that they never take full ownership of their own journey. As a Christian, for me that means being led by the Holy Spirit to what is best for me, personally. That is the only way to make sense of the endless, contradictory advice from experts and overcome Maintenance Perplexion for good. Here is what that looks like for me:

FLEXIBLE:

I have learned that no particular food philosophy fits me at all times and under all circumstances. I am knowledgeable about many plans and philosophies and am no longer afraid to use what works for me and give myself the freedom for that to change. A change in a season of life almost always has me shifting gears, but always continuing toward my goal of being healthy, strong and lean. There is not a simple path that is always perfect for everyone under every circumstance. I am no longer dogmatic about “plans” and “programs”, but I am dogmatic about my goals and glorifying God in my body.

HEALTHY:

What does that even mean, really? So many food and exercise philosophies claim to be the healthiest and tell us that if we are doing anything else, we are killing ourselves, or at the very least, missing out on some panacea of health. But here’s the thing, there is so much conflicting information out there – all supposedly backed by science – and I have decided that I am more successful when I look at myself – my experiences and outcomes. Anecdotal evidence in my own life and journey will help lead me to what is healthy for me. (Especially if I am bringing God into it and asking Him to lead me.) I pay attention to how I feel physically and emotionally in response to different foods. Am I satiated? I pay attention to how I sleep. How is my gut? Do I have energy? Are there things I eat and do that have a positive or a negative impact? Whatever I am doing must yield health for ME, not just the majority of people. Sometimes, whatever keeps me walking this path is “healthy”, even if others might not judge it that way.

SUSTAINABLE:

Successful maintenance, is by definition, sustainable. That’s what it means to be in maintenance. You are maintaining and sustaining – protecting your progress. That means that you have to find what habits you can actually live with long term, which is why I said “healthy” can mean whatever keeps me walking toward my goals. A lifestyle that does not allow me to celebrate with foods that some would declare as “unhealthy”, is not sustainable for me. It’s also not flexible. My definitions have changed over time, and the ways I celebrate with food have changed, as well as the foods themselves, but I gave myself the space to grow in that, rather than living in this place of black and white, good and bad, when it came to my food choices or my activities and activity levels. I have periods of time with a LOT of activity, but I can’t maintain that all of the time. I had to find a rhythm that worked for me and have the freedom to throw in some syncopation from time to time! Sometimes rest is the priority. Having the freedom and confidence to adjust brings sustainability. Ideally, we are always learning and growing, so when we know better, we can do better. Sustainability comes from remaining willing to try new things and get better at maintenance, while sometimes shifting back into weight loss mode. A big part of getting better for me was learning to find the balance between healthy and enjoyable! I gave myself grace and time to practice this skill. It’s a life long process.

ENJOYABLE:

This is the driver for my other points. If we focus on cultivating a healthy lifestyle that is enjoyable, we are building a solid foundation for maintenance. For some of us, that means we simply cultivate a heart of gratitude. I have learned to enjoy vegetables, walks and weight lifting. I am thankful for things that used to be things that I felt forced to eat or do. How? I shifted my focus to the goodness that God has provided. I focused on my blessings, instead of what felt like restrictions. Plus, I learned to be flexible and live in a sustainable way that included all of the things that some diet plan or another had taught me were bad. The journey became so much more enjoyable when I stopped letting so-called experts tell me what to do and applied available knowledge with the help and leading of the Holy Spirit. I also stopped saying anything to myself that was condemning, judgmental, critical or discouraging. Basically, I shut up the voice of my past and began telling myself what God says about me and my life in His Word. That has definitely made everything more peaceful and enjoyable!

Maybe you lost your weight in a way that does not meet the four criteria I have shared. That’s OK. It’s just time to get them aligned, so that you can protect your progress and continue to improve. How do you need to address or change your daily habits to make them flexible, healthy, sustainable and enjoyable?

1. Loveman E, Frampton GK, Shepherd J, et al. The clinical effectiveness and cost-effectiveness of long-term weight management schemes for adults: a systematic review. Health technology assessment (Winchester, England) 2011;15(2):1–182. [PMC free article] [PubMed] [Google Scholar]

2. Wing RR, Phelan S. Long-term weight loss maintenance. Am J Clin Nutr. 2005;82(1 Suppl):222S–225S. [PubMed] [Google Scholar]

3. Wu T, Gao X, Chen M, van Dam RM. Long-term effectiveness of diet-plus-exercise interventions vs. diet-only interventions for weight loss: a meta-analysis. Obes Rev. 2009;10(3):313–323. [PubMed] [Google Scholar]

4. Anderson JW, Konz EC, Frederich RC, Wood CL. Long-term weight-loss maintenance: a meta-analysis of US studies. Am J Clin Nutr. 2001;74(5):579–584. [PubMed] [Google Scholar]

5. Snook KR, Hansen AR, Duke CH, Finch KC, Hackney AA, Zhang J. Change in Percentages of Adults With Overweight or Obesity Trying to Lose Weight, 1988–2014. JAMA. 2017;317(9):971–973. [PubMed] [Google Scholar]

6. Mann T, Tomiyama AJ, Westling E, Lew AM, Samuels B, Chatman J. Medicare’s search for effective obesity treatments: diets are not the answer. The American psychologist. 2007;62(3):220–233. [PubMed] [Google Scholar]

7. Hall KD, Kahan S. Maintenance of Lost Weight and Long-Term Management of Obesity. Med Clin North Am. 2018 Jan;102(1):183-197. doi: 10.1016/j.mcna.2017.08.012. PMID: 29156185; PMCID: PMC5764193.

I don’t like to cook. It’s not something that I actually enjoy or find relaxing in any way. Cooking is time consuming, boring and generates more dishes, which are already the bane of my existence! That being said, I love the benefits of cooking. I save money. I know what is in my food. I don’t have to question the cleanliness or hygiene of the person who has prepared my food. Most importantly, I GET TO EAT MORE!!!

This is an important point when you are a volume eater. Yes, I love my sweets, but I NEED good portions of real food to stay sane. Forget those stupid frozen meals. I need three of those to feel like I have eaten, yet for the Point/calorie cost of one, I can actually have three times as much food if I make it myself.

There are several kitchen tools that I find essential for making cooking easier and more convenient.  There are also items that I use to help in my weight loss success.

1. CROCKPOT

I didn’t realize how amazing Crockpots are until about five years ago. I can’t believe I did not use this amazing appliance before then. There are so many great recipes that you can just throw in the Crockpot in the morning, then enjoy at dinner. Here is a link to 149 recipes that I found on Pinterest. There are tons of posts geared toward healthy, Weight Watchers friendly recipes. A Crockpot makes cooking as painless as it can possibly be. I recommend one for every kitchen. I like to have at least a 5 qt, but a 7 qt is awesome for generating plenty of leftovers for my family of four. This is the Crockpot I have. It is inexpensive and reliable.

2. PERSONAL BLENDER

This handy little tool has gotten more and more affordable since the original Magic Bullet was released. I use mine for smoothies, homemade salsa, homemade hummus and cold coffee concoctions worthy of a Starbuck’s barista. (At least in my mind.) I actually have two different personal blenders. The Magic Bullet MBR-1701 17-Piece Express Mixing Set“>Magic Bullet is in my kitchen and my husband has one at work to make Weight Watchers smoothies, in the afternoon, as a protein packed pick me up.

3. GRIDDLE

This is another appliance that I didn’t utilize nearly soon enough. We got one as a wedding gift in 1996, and I’m pretty sure it stayed in the box until well into the new millennium! Once I did unbox it, I think it became my second favorite appliance, behind the Crockpot. I make all different types of wannabe pancakes, toast with a hole, hamburgers, hash browns, eggs, crab and tuna cakes, as well as grilled burritos of all sorts. There’s room to cook for everyone, so I only get the griddle dirty, versus two or three different pans. This appliance is also great for reheating my homemade pizza. It crisps the crust perfectly. It’s just very useful.

4. TINY EGG PANS

When my husband first brought these home, I was skeptical, but now I use them all the time. We have a couple different microwave egg pans, but they make a mess and the eggs don’t taste as good. If you are totally averse to pulling out a pan to cook your single egg on the stove, then definitely grab one of the microwave versions. Single egg cooking makes breakfast sandwiches a breeze.

5. FOOD STORAGE CONTAINERS

Stock up on plenty of small storage containers for doing advanced food prep and packing lunches. If you are easily able to portion out snacks and meals for future use, you will be less likely to just mindlessly grab junk. You can even purchase baggies with measurements right on the bag for ¼ – 1 cup portions. They are great for nuts and granola or even your indulgences like M&M’s or chips. (I found mine at Walmart.)

6. MISTO OIL SPRAYER

With the ridiculously high cost of canned cooking spray, I find this tool useful in two ways. One, it saves me money. Two, it allows me to control what kind of oil is going on my food. It is very handy for controlling the amount of oil that I spray when making my Simply Filling Croutons.

7. SAVOR SPOONS

This has nothing to do with cooking, but these are definitely an essential tool for me.  I know it sounds silly, but eating out of a smaller spoon really does help me to slow down.  I use one for yogurt, my occasional scoop of ice cream or slice of cake, oatmeal, chili, pretty much anytime I need to just slow down and spend more time with my food.  These are my absolute favorite spoons.

8. DRESSING 2 GO CONTAINERS

I love these handy little containers.  They are perfect for packing condiments in your lunch, or for stashing in your purse or bag for extra help when eating out.  I use them for salad dressing, sauces and fat free sour cream.  Any time I am going out to eat, where I might have a salad and baked potato, I am sure to have my fat free dressing and sour cream with me.

9. POCKET SPICE SHAKERS

I love this little shaker from Coleman.  I can easily put it in my pocket or purse and have two different spices or popcorn seasonings with me.  It’s good to have a couple on hand to carry different spices.  These come in handy to boost the flavor of your steamed veggies or baked potato when eating out.  I like to have sea salt with me, so I’m not using low quality table salt when I’m not at home.

10.  Ice Cream Maker

This appliance is amazing!  Now that eggs are zero Smart Points (ZSP) and there are amazing ZSP natural sweeteners on the market, I can make all kinds of decadent frozen custards and desserts.  (Recipes will be forthcoming.)  If you buy this and can afford an extra freezer tub, it is totally worth it.

Those are just a few of my “must have” tools.  What are some of your favorites to help tame your DIETside?

If you have read some of my other posts, you have probably inferred that I have a fairly cynical side. Even when I am in the best of moods, my mind responds to motivational sayings with cynicism and humor. That is how I came up with the name for my blog. I would hear something that is supposed to be motivational, and then this other side of me would have a totally wrong response to it. I decided that was my DIETside.

In the spirit of the new year, here are some motivational quotes, along with my DIETside responses.

 

 

 

Christmas is over and it is that contemplative time when everyone makes grand plans for the new year. We resolve to make all kinds of positive changes in our lives, usually only to fail. At least that has been my experience. That’s why this year I am not making any resolutions, I am leading a revolution!

Now, I’m not against resolutions. I just think we need more. The dictionary defines a resolution as “a firm decision to do or not do something”. A revolution is, “a forcible overthrow of a government or social order in favor of a new system.” If you’re overweight, you need a new system of governing your body! You don’t need to just change your mind, you need to change your life. I know that was true for me. I don’t always embrace my new system, but it’s what is necessary for life to be different.

There are many systems you can choose, but you want to select one that is healthy, both physically and mentally. Choose something that fits with your personality, lifestyle and tastes. Choose something that you can do each day without guilt, resentment and deprivation – most of the time! For me, that’s Weight Watchers. That’s not the only way, but it does work for a lot of people because it is so flexible. The important thing is to find what you can live with and start your revolution. Overthrow all of the attitudes, behaviors and circumstances that are holding you back. Set yourself free one day at a time.

We put far too much focus on each new year, instead of each new day. Each day is a literal revolution – it’s one revolution on the earth’s axis. Each day is a gift. We get to have a fresh start, every single morning. Don’t look at the whole year. Just determine what you can do today to achieve your goals.

When my mom fought breast cancer, she said she woke up every day and told God that she would do her part that day. She could do “today”, but that’s all she could handle. Looking ahead at the 20 weeks of chemo and multiple surgeries was too much to handle, but, by grace, each day was doable. And believe me, in times like that, you are more mindful and thankful for each day. A single day is powerful!

When I think of weight loss and management in the long term, I get depressed, anxious and resentful. If I look at today, I know I can do today. That’s a very Biblical principle, so it’s no surprise that it works!

The great thing about living one day at a time is that we don’t have to change everything, all at once. Do better, then do more. If you drink a six pack of soda per day, cut back to one. If you eat dessert after every meal, limit it to after one meal. Ease yourself into the changes and they are easier to make. You don’t have to be perfect, you just have to be better. Before you know it, each little change has brought you miles from where you once were, with relatively little pain. You will still have your tantrum days; days that going back to old habits seems preferable, despite the consequences; and days when none of it seems worth it. Stay the course on those days. When you think you have failed, realize it was but one battle in your revolution. It is just one day, after all.

Find like minded people to join your revolution. A successful revolution requires support. Arm yourself with knowledge. Hone your cooking skills. If you find yourself down on the battle field, call for help. Even the mighty can fall. None of us can do this alone. We were designed to bring one another strength.

What do you want for yourself today, a resolution or a revolution? With a resolution, you change your mind, but a revolution changes everything! Won’t you join me in the revolution? Viva la revolution! Down with the DIETside!

 

There are all kinds of issues associated with weight loss, that the average person does not think about.  Some of them can be very costly.  Wardrobe is one of the most expensive.  For people like me, who are losing over 100 pounds, there are a lot of sizes to shrink through!  I’m not a clothes horse, at all, and don’t really care about name brands, but even if you buy everything at Walmart, you’ll be out a lot of cash.That’s why I have gotten creative with my clothing acquisition.

ASK FRIENDS AND FAMILY

We all have friends or family members who are going to be the same size as us, at some point along our journey.  I guarantee you, every single one of them is just like you, and has plenty of clothes in their closet that do not fit right, they don’t like or don’t wear for some reason.  Ask them to share with you!

I was celebrating my weight loss successes with my grandma, (Gran), a few weeks ago, when the kids and I spent the weekend with her.  I told her that since fall set in, and the weather started to cool, I had realized that I only owned one pair of long pants that fit – the black slacks I was wearing.   Gran jumped up and grabbed three pairs of jeans out of her own closet and told me to try them on.  I know what you’re thinking, “you’re skipping middle-aged mom jeans and going straight to grandma jeans?”.  It was a funny thought to me too, but Gran is as cool as they come, at 85, and buys nice clothes.  The jeans she gave me fit great, were the latest styles, comfortable, and probably higher quality than any pair I’ve owned since having kids.  I was thrilled.  I wear my “grandma jeans” proudly!  The best part is, every single time I put them on, it reminds me to say a little prayer for Gran and makes me smile.  No, it makes me laugh – “Grandma jeans”.

My mom and several friends have also contributed to my wardrobe along the way. I think the only things I have absolutely had to buy are underwear and t-shirts.

START OR JOIN A CLOTHING SWAP

If you are in a group like Weight Watchers, or even one you’ve assembled on your own, just create your own clothing swap. There are opportunities through church, homeschool groups, work, even your local gym. Anywhere you can bring a group of people together who are losing weight, you can make a swap group.

An easy way to do it, without any one person taking the responsibility of keeping all the clothes, is to start a secret Facebook group. It’s best to keep things local unless you want to deal with shipping. Members can post photos of items they are giving away or selling.

It is best to have groups be either free or for sale, rather than both in the same group. It’s not difficult to set up Facebook groups, so it’s no big deal to have two groups if you need to. There are already local groups on Facebook, in just about every area of the country, but sometimes it’s nice to keep things smaller and more personal.

JOIN A FACEBOOK SALE GROUP

Just search Facebook using your city and the term “plus sized clothing” or “women’s clothing”, “men’s clothing”, whatever type of clothing you are looking to buy. You should find many groups that you can join that offer prices somewhere between garage sale and Goodwill. This is also a good option for selling your too big clothes, if you don’t mind meeting strangers at the local convenience store or Walmart parking lot to make the sale.

GOODWILL, SALVATION ARMY & OTHER THRIFT STORES

I make the rounds of my area Goodwill stores every few weeks. I have had great success finding clothes that I love by being patient. The best part is, I can even use coupons at Goodwill! You heard me right, every month, in the community paper I receive, there is a coupon for 50% off one clothing item at Goodwill. They also have special, discount shopping days each month, including sales for senior citizens and 50% off all of the clothing you can fit in one bag. Flyers with this information can be found at the front of any store.

If you’ve never shopped at a Goodwill store, tell the cashier it is your first time and ask if you can complete their customer survey to receive 50% off one item. Also, be sure to take note of the sign that tells you the half price number. Every single price tag in Goodwill is numbered. If that number is the same as, or less than the half price number, you will receive half off on that item. This is applicable for as many items as you find, not just one.

Shopping at Goodwill can actually add more name brands to your wardrobe than you already have. There is no way I would spend $90 for a pair of pants at Talbot’s, but I purchased a brand new pair of Talbot’s pants at Goodwill, that still had the tags on them, for $3.50. They were marked at $6.99, but I used my coupon!

My most recent purchase was a black, lamb skin coat. It looks brand new, fits like it was made for me, and full price was only $25. I would have jumped up and down with joy over that find, but I would have risked injury from my still plus sized bust!

FYI, typical pricing at Goodwill for women’s clothing is $4.99 for shirts, skirts and some pants, $6.99 for jeans and some pants. Coats can start as low as $9.99. Dresses and suits can be anywhere from $6.99 to $14.99.

Another option is to use their website, www.shopgoodwill.com. Things tend to be higher priced there, since it is an auction format, but it’s still worth using.

I tend to have the most success at Goodwill, but any Thrift shop can house hidden treasures.

CONSIGNMENT SHOPS

Local consignment stores are a great way to buy new clothes, as well as sell those you’ve under grown. And by the way, you definitely want to get those big clothes out of your closet. Don’t leave yourself a closet full of “Plan B” to go back to. Selling them helps fund your new wardrobe, which is a lot better than going back, any day!

If you still need plus sized clothes, or have plus size to sell, look for a specialty consignment store for plus sizes. You will find more of what you’re looking for and have faster turn over of clothes you are selling.

You will usually pay more at a consignment store than at Goodwill and thrift stores, but you will generally find very high quality clothing, since they have strict standards for merchandise.

EBAY

eBay is another way to find great items to fill out your weight loss wardrobe. I use them to find smaller sizes of items that I already own and love. I have also sold clothing through them. You will typically earn more than selling through a consignment store, but there is more work involved with shipping and managing the auctions.

Sunday I wore my favorite cardigan sweater that I bought last winter. (At Goodwill, by the way.) Well, I’m 30 pounds lighter now, so it was hanging on me. Even after a hot wash and dry it did not shrink enough. I hopped on eBay and just happened to find the exact sweater, one size smaller. I happily agreed to pay $8.50 plus $7.00 shipping to be able to have my favorite sweater in a size that fits.

I am still on the lookout for a smaller version of my mom’s favorite shirt. She has lost 50 pounds and passed her XL along to me. We are looking for a size large in this shirt from Roz and Liv, which was from the Dress Barn. Anyone?

GO FREEGAN

There is a whole movement out there that promotes less consumerism and less waste. I know several people who have participated through https://www.freecycle.org/ to get clothing and many other items for free. It is new to me, but I will share any success in the future. It’s definitely worth learning what is available in your area.

GARAGE SALES

I didn’t mention garage sales until last, because they are just too much work for too little reward, in my opinion. However, if you love them, go for it! Local papers and Craigslist will point you to sales in your area. Look for sales in upscale neighborhoods, especially neighborhood sponsored sales where you can shop a lot of houses in one day. Also, go early. You know what they say, “the early bird gets the Brunello Cucinelli!” OK, I had no idea who Cucinelli was, until two minutes ago, when I looked on the Neiman Marcus website for premier designers. His jeans cost $975! I’m guessing that people who buy Bruno Cucinelli do not have garage sales, but I’m trying to be funny here people!
Anyway, there are lots of ways to turn your too big clothes into cash and to find that new, temporary wardrobe without breaking the bank. And, if anyone needs anything in sizes 18, all the way through 26/28, let me know. I have a lot of stuff that I would still like to sell myself. I have a lot of vests that need good, new homes. You can email me at kim@dietside.com