The Keep It Simple Diet. Podsnacks/Art of the Diet 172

Anyone who has maintained a significant weight loss for years gets asked variations of this question frequently: “What diet do you recommend? ”

This month's podcast is a riff on my most recent answer to a friend who asked.

Here's basically 10+ years of advice in three words: Keep It Simple.

 All I know is losing weight can happen with a variety of national as well as speciality programs, WW, Paleo, Keto, Noom, online programs, meeting programs,  but keeping the weight off is the real challenge.

We get tired of whatever program helped us lose the initial weight and fatigue sets in when contemplating learning a whole different program.  You don't want to spend lots of time figuring out new programs? Oh, I totally get that. So, here’s my Lucy5 cents.

Begin by adding a couple of behaviors to your daily routines.  

  1. Weigh yourself every day.  Non negotiable. Every day whether you want to or not and write it down.  Leave a notebook in the same room as the scale. “Awareness” is the initial goal not necessarily whether you have gained or lost.  Find out where you are at from one week to the next.  Take the pressure off to “lose” weight. Just find out what your body does week to week.

I suspect if you are asking this question, you already know what “foods” to avoid as much as possible and what foods to increase.  In fact, most folks who have dieted on a regular basis can give seminars on the topic.

  • 2. So, I would pick one “truth” about yourself with respect to food and implement that.  Sometimes, people implement diet regimes that eliminate entire food groups, like grains or sugars. I've certainly done that periodically. But, if you don’t want to give something totally up, just have one serving of it per day.

If sugar, just one drink. Or one cookie.  If bread, just bread at breakfast, or lunch, or snack.  Balance is the thing that has long term effects but it is hard to do with trigger foods so I have found allowing them in on daily basis is good psychologically but on a limited basis so you can achieve your goals.

A “small” example: I occasionally buy a small snack  bag of Cheez-Its- not a whole box.  I don’t mean buy a big box of snack portions, either!  One snack bag in the house at a time!  Eliminating them entirely only has a certain shelf life in terms of livability for most of us but I have found allowing them but in limited size works for me.  Sometimes, in the winter, I put trigger foods in garage and since I have to suit up with boots and coat to get them, I don’t go most of the time!!  It’s called “Hiding the Marshmallows!”  Out of access and sight makes for healthier choices.

So, my best counsel is if you are dreading the whole challenge of losing weight, don’t approach it as a whole new system, just add some simple tweaks of behavior to your daily behaviors.  In the long run, my will power runs out of gas but habits of behavior can prop me up.

3. And, most importantly, add a little kindness to yourself as you begin.  

Wanting to lose weight is generally embarked on because of some negativity, judgment, and finger pointing and exhaustion at the mere thought of “having” to do it.  None of that negative stuff helps you in the long run. Do you always invite “Debbie Downer” to your parties?  No, you don’t.  So, don’t indulge in the teeth grinding thoughts of the challenge.

A little compassion and kindness to yourself as you hide the marshmallows is all you need.

And, a sense of humor won't hurt.

Naked Broccoli

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My lovely hostess served Naked Broccoli (no sauce ).  I loved that!  Plus, I got to take it home to cook it in hot oil today along with the turkey slices and squash gratin (which did have sauce!).

This morning, the day after Thanksgiving, I weighed in a pound less and received a fitness badge from my Health App that said I had a lifetime distance of 750 miles.  They call it the Great Britain badge cuz 750 miles is the north-south distance of that island.  Now, I only did 1.8 yesterday but hey after a short walk in the am, the walk from the kitchen to the table to the couch is a short one.

But, PS. I had all the stuff I really wanted to eat yesterday  but didn't go bonkers.

Ah, sanity.  It feels so good.

Why can't I be sane every day, I cannot tell you.

But, today they say it's going to be 60º so I'll try to walk from Woods Hole, Ma to Martha's Vineyard and that'll be something to behold cuz it's over water.

PODSNACKS 014-Fitness Silence is the Golden Rule

splitpeas-coakleyw

# 1 Fitness Rule: Keep your fitness workout to yourself.

 “Unless you fell off the treadmill and smacked your face. No one wants to hear about your workout.”  Anonymous

If you want to induce the glazed eye response at a party, just begin, “I walk every day for an hour.”

Have you ever endured the details of someone’s workout?  Have you ever found yourself talking about your workout as if you were training for a Mount Everest expedition?

Yes and yes.

I pledge to stop doing both.  Unless of course I start a spinning class and manage to last longer than 3 minutes.

Okay! Point taken. Onward.  Here's our week in review.

Fat Stigma Since 9/11 & Rubbish Day

Roses and Corn:The Creativity Diet

Closed Today Saturday 11-14-15

The Food of Art

Grains and Peas and Beans

Two Tips on How Weightwatchers® Stock Could Double Without Oprah

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