We just returned from 10 days in TX with our children. Lots of eating went on. Eating of calorie dense food.
My goal was to not gain any weight. I wasn't concerned with losing--taking a break for the duration of our trip.
We ate out almost every day and I felt fairly certain I'd likely see a rise on the scale. I was hoping it would only be a pound or two at most. But if it were more, it would not surprise me considering.
I was really dreading getting on the scale. And though my clothes seemed to fit the same, and I was thinking positive I honestly stepped on the scale expecting to see a gain.
Imagine my surprise upon finding I weighed the same as I did before I left home! What a rare--for me--treat.
I'm pretty sick of food at this point and our first day of eating back home has been very small amounts of light food. Now I'm ready to get back in the losing mode and see my 16 pound weight loss become 17 pounds. And then 18 pounds. So on and so forth.
Showing posts with label vacation. Show all posts
Showing posts with label vacation. Show all posts
June 27, 2010
September 30, 2008
Another Reason to Eat Multiple Small Meals
We smoothly said along with the "diet" and then vacation rolls around. Or a special event. Or the holidays.
Purposefully we decide to allow ourselves some indulgences during those special days, figuring we might gain a pound or two or three, but we are not concerned. We fully intend to go right back to the weight loss food level and shed any gain and continue in our weight loss efforts.
But we get home, full of good intentions to eat less food. But...it's *so* *hard*. Aside from the obvious, why?
Well, from my reading I understand that our bodies come to expect things physiologically. Meaning that if today I eat 1000 calories for lunch, tomorrow my body will be expecting 1000 calories once again for lunch. Chemical processes beyond my control will work to make that happen. Hence, the battle. My body "demanding" a 1000 calories while I'm desiring to limit my lunch to half or less that amount.
So--I'm thinking--wouldn't it be a smart strategy to eat several smaller "meals" over the course of a day? Instead of consuming 400-500 calories at one sitting for my breakfast, eat 200-250 calories, and then mid morning have another 200-250, getting my body used to not expecting more than 250 calories per meal. This eating several small meals has been touted as a method of keeping the metabolism stoked as well.
If this is true science, then it's no wonder we find it so hard to return to pre-vacation/holiday eating levels. We are fighting nature.
When I "vacate" my diet for special times I imagine I eat around 3000 calories per day. In the future instead of consuming it "1000 calories x 3 meals", I'm going to stretch those calories out and eat them in allotments of 500 calories per meal instead, hoping that once I return home it will be easier to reduce to the weight loss level.
In the meantime I'm testing this out at home. I'm continuing my 1600 calorie per day allowance but eating several smaller meals instead of 3 larger ones. I've noted that when following intuitive eating, and checking my calorie intake at the end of a day, I am intuitively eating right around 1600 calories a day. So maybe there is something to this idea of our body expecting a repeat from the previous pattern.
Purposefully we decide to allow ourselves some indulgences during those special days, figuring we might gain a pound or two or three, but we are not concerned. We fully intend to go right back to the weight loss food level and shed any gain and continue in our weight loss efforts.
But we get home, full of good intentions to eat less food. But...it's *so* *hard*. Aside from the obvious, why?
Well, from my reading I understand that our bodies come to expect things physiologically. Meaning that if today I eat 1000 calories for lunch, tomorrow my body will be expecting 1000 calories once again for lunch. Chemical processes beyond my control will work to make that happen. Hence, the battle. My body "demanding" a 1000 calories while I'm desiring to limit my lunch to half or less that amount.
So--I'm thinking--wouldn't it be a smart strategy to eat several smaller "meals" over the course of a day? Instead of consuming 400-500 calories at one sitting for my breakfast, eat 200-250 calories, and then mid morning have another 200-250, getting my body used to not expecting more than 250 calories per meal. This eating several small meals has been touted as a method of keeping the metabolism stoked as well.
If this is true science, then it's no wonder we find it so hard to return to pre-vacation/holiday eating levels. We are fighting nature.
When I "vacate" my diet for special times I imagine I eat around 3000 calories per day. In the future instead of consuming it "1000 calories x 3 meals", I'm going to stretch those calories out and eat them in allotments of 500 calories per meal instead, hoping that once I return home it will be easier to reduce to the weight loss level.
In the meantime I'm testing this out at home. I'm continuing my 1600 calorie per day allowance but eating several smaller meals instead of 3 larger ones. I've noted that when following intuitive eating, and checking my calorie intake at the end of a day, I am intuitively eating right around 1600 calories a day. So maybe there is something to this idea of our body expecting a repeat from the previous pattern.
August 26, 2008
Hey Ricky!!
At the beach we ate breakfast at a great little restaurant called Another Broken Egg Cafe. It was adorable with it's French Country decor and the food and service did not disappoint. The "Hey Ricky" omelet was delectable. I've been enjoying it at home.
If you'd like to indulge, make a basic omelet filling it with: sauteed onions and peppers, cheese and avocado. Top with sour cream and salsa. Yummmm.....
I used Laughing Cow Light Cheese and one quarter of an avocado diced. I store the remaining avocado with the pit intact and the exposed flesh sprinkled with lemon or lime juice (I just cut out a 1/4 size wedge).
The calorie tally for a one egg omelet is: egg 70. LCL cheese 35, avocado 75, onions and peppers 10, sour cream (1 TB) 30, salsa (1/4 cup) 20. (I cooked it in a non-stick sprayed pan.) Total=240 calories
I'm thinking this would be a good dinner/supper meal too since it has quite a few veggies--onions, peppers, avocado, tomato. It's quick, simple and economical.
If you'd like to indulge, make a basic omelet filling it with: sauteed onions and peppers, cheese and avocado. Top with sour cream and salsa. Yummmm.....
I used Laughing Cow Light Cheese and one quarter of an avocado diced. I store the remaining avocado with the pit intact and the exposed flesh sprinkled with lemon or lime juice (I just cut out a 1/4 size wedge).
The calorie tally for a one egg omelet is: egg 70. LCL cheese 35, avocado 75, onions and peppers 10, sour cream (1 TB) 30, salsa (1/4 cup) 20. (I cooked it in a non-stick sprayed pan.) Total=240 calories
I'm thinking this would be a good dinner/supper meal too since it has quite a few veggies--onions, peppers, avocado, tomato. It's quick, simple and economical.
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Tip: I keep a bag each of frozen chopped onions and chopped peppers in my freezer. They're handy and shorten the prep time.
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August 20, 2008
After Vacation Weigh In and "Why Weigh?"
I weighed in this morning and my vacation weight increase is 1.25 pounds. I'll take that! It's very good considering that I had so much fried seafood and so few fruits and veggies. My diet mainly consisted of protein, fat and bread---I'm not kidding! I thought it might be worse. But I did practice Intuitive Eating--allowing myself to eat what I desired but within the parameters of not surpassing "full" on the food scale---all the while giving myself permission to eat more should I really want to--which I didn't, mostly because I knew I could, i.e.--I had permission. Which works like reverse psychology! Tell me I can't have it--I want it! Tell me I can have all I want--meh..not so much...lol. Such is human nature...
Below is a post I wrote in explanation as to why I choose not to weigh sooner following vacation.
************************************
We got in late Saturday from vacation. I am in no hurry to weigh myself. Why?
Vacation is not over-- my husband won't return to work until later in the week---which means we'll be eating out more than usual and my routine won't be back to normal.
Because I'm not on a diet in the conventional sense, I am not off program or on. My food perspective is the same on vacation or off. But, being on vacation, I've allowed myself to eat foods that I don't normally eat and in larger quantities. Why?
Because they are foods not normally available or are foods I reserve for special occasions and I choose/chose to indulge myself. And doing so, I surely can't and don't expect that I will lose any weight. Quite possibly I may not have gained any either.
You see---because I'm willing to have periods of time in my eating life where I'm satisfied to maintain my weight or even see it increase slightly--even though my ultimate goal is to reduce my weight-- I am able to eat normally anywhere, anytime. It's all good, it's all my choice, and there is no guilt nor deprivation and no rebound effect...no urgency to get back on the wagon. The wagon is out of my life, for good! Thank God. (Sigh of relief)
Usually there are two reactions for those on conventional diets following vacation. Some want to face the music and get on the scale immediately. Others are afraid to see the number on the scale and put it off. Panic --all too often--sets in, and their response is a binge that lasts until they are sick of food. They purge--literally or figuratively---and then start over. It's a vicious cycle and of little or no benefit in the long run.
I'm in neither group of scale reactors. Prior to Intuitive Eating I would have been in the second group---putting it off, afraid of what it would show, eating and eating, feeling out of control and when I reached the end of my frenzy, worn out, I'd figuratively purge and start on my diet again, resolving to be successful this time.
But since I rejected typical dieting last January 2007, I operate on a different diet wave length. The scale has a small insignificant role in my life. It provides some input and helps me to assess some aspects of my journey. But changing my relationship with food is about more than decreasing my calorie intake to lose weight.
The scale may not move for a month, but that does not indicate that I'm failing in my endeavor.
So, getting on the scale today, or in a few days, is moot.
Because I suffer from IBS and travelling always gets me "out of sorts" the scale may not be a reliable informant as to whether or not I gained weight while I was gone.
I could get on, see an increase, and then when I got straightened out see the number go down. But it would not be due to fat gain nor loss. It would be an artificial gain and loss.
My thinking--why bother?
I find the scale of little value when it comes to weight loss. And in fact, I think it all too often does more harm than good. It is easy to become scale addicted. I've been there. The number on the scale determined if I'd have a good day or bad. What a waste of life! Infrequent weighing will yield the same information.
But that's me....you may not agree. No matter, though. I've been running up and down this road for a long time, and followed the conventional wisdom. I've found it sadly lacking.
The years I have wasted on diets---only to regain the weight, ignorant of the fact that I had to go much deeper and examine the "why" in order to make lasting changes--are years I will not get back. I'm kicking myself now for believing the hype and falling for the slick salesmanship, ruing that I actually spent money--lots of money---making the diet hucksters richer.
And it annoys me too that the medical establishment thinks it's as simple as handing you a sheet of paper with a list of do's and don'ts. Dear blog friends---our way of thinking determines our behavior. Until you go deeper and examine the "why"---why do you overeat?--- and address it appropriately, you are doomed to repeat your history.
You may ask "if I can lose weight following a diet, why does it matter if I know the reason I overeat?". Because---you will not follow that diet for the rest of your life. You may make some lifestyle changes that stick---but you will not "do" the diet forever. You will go "off" it. And...if it is a low calorie diet, your body metabolism will adjust to the low caloric intake and you will find you must continue that low intake or else gain weight when you increase it---unless you become a slave to exercise. Are you willing--are you able--to exercise an hour or an hour and a half every day? Most of us aren't. And those who are able can't always continue that for life. At some point, their life will change--they get married; have a baby; change jobs; move; get sick--whatever-- and they won't have the time or ability to maintain that level of exercise.
Bottom line? You can lose weight through diet and exercise, but only indefinitely. If you're after long term success, quit wasting your time with functional dieting. Examine the root of your problem with food, and change your relationship with food. I believe that is the best way to have lasting results and defy the odds.
********************************
Laugh a lot--burn more calories: According to Vanderbilt University laughing causes you to burn 20% more calories! (Click on laughing causes....to go to link.)
Below is a post I wrote in explanation as to why I choose not to weigh sooner following vacation.
************************************
We got in late Saturday from vacation. I am in no hurry to weigh myself. Why?
Vacation is not over-- my husband won't return to work until later in the week---which means we'll be eating out more than usual and my routine won't be back to normal.
Because I'm not on a diet in the conventional sense, I am not off program or on. My food perspective is the same on vacation or off. But, being on vacation, I've allowed myself to eat foods that I don't normally eat and in larger quantities. Why?
Because they are foods not normally available or are foods I reserve for special occasions and I choose/chose to indulge myself. And doing so, I surely can't and don't expect that I will lose any weight. Quite possibly I may not have gained any either.
You see---because I'm willing to have periods of time in my eating life where I'm satisfied to maintain my weight or even see it increase slightly--even though my ultimate goal is to reduce my weight-- I am able to eat normally anywhere, anytime. It's all good, it's all my choice, and there is no guilt nor deprivation and no rebound effect...no urgency to get back on the wagon. The wagon is out of my life, for good! Thank God. (Sigh of relief)
Usually there are two reactions for those on conventional diets following vacation. Some want to face the music and get on the scale immediately. Others are afraid to see the number on the scale and put it off. Panic --all too often--sets in, and their response is a binge that lasts until they are sick of food. They purge--literally or figuratively---and then start over. It's a vicious cycle and of little or no benefit in the long run.
I'm in neither group of scale reactors. Prior to Intuitive Eating I would have been in the second group---putting it off, afraid of what it would show, eating and eating, feeling out of control and when I reached the end of my frenzy, worn out, I'd figuratively purge and start on my diet again, resolving to be successful this time.
But since I rejected typical dieting last January 2007, I operate on a different diet wave length. The scale has a small insignificant role in my life. It provides some input and helps me to assess some aspects of my journey. But changing my relationship with food is about more than decreasing my calorie intake to lose weight.
The scale may not move for a month, but that does not indicate that I'm failing in my endeavor.
So, getting on the scale today, or in a few days, is moot.
Because I suffer from IBS and travelling always gets me "out of sorts" the scale may not be a reliable informant as to whether or not I gained weight while I was gone.
I could get on, see an increase, and then when I got straightened out see the number go down. But it would not be due to fat gain nor loss. It would be an artificial gain and loss.
My thinking--why bother?
I find the scale of little value when it comes to weight loss. And in fact, I think it all too often does more harm than good. It is easy to become scale addicted. I've been there. The number on the scale determined if I'd have a good day or bad. What a waste of life! Infrequent weighing will yield the same information.
But that's me....you may not agree. No matter, though. I've been running up and down this road for a long time, and followed the conventional wisdom. I've found it sadly lacking.
The years I have wasted on diets---only to regain the weight, ignorant of the fact that I had to go much deeper and examine the "why" in order to make lasting changes--are years I will not get back. I'm kicking myself now for believing the hype and falling for the slick salesmanship, ruing that I actually spent money--lots of money---making the diet hucksters richer.
And it annoys me too that the medical establishment thinks it's as simple as handing you a sheet of paper with a list of do's and don'ts. Dear blog friends---our way of thinking determines our behavior. Until you go deeper and examine the "why"---why do you overeat?--- and address it appropriately, you are doomed to repeat your history.
You may ask "if I can lose weight following a diet, why does it matter if I know the reason I overeat?". Because---you will not follow that diet for the rest of your life. You may make some lifestyle changes that stick---but you will not "do" the diet forever. You will go "off" it. And...if it is a low calorie diet, your body metabolism will adjust to the low caloric intake and you will find you must continue that low intake or else gain weight when you increase it---unless you become a slave to exercise. Are you willing--are you able--to exercise an hour or an hour and a half every day? Most of us aren't. And those who are able can't always continue that for life. At some point, their life will change--they get married; have a baby; change jobs; move; get sick--whatever-- and they won't have the time or ability to maintain that level of exercise.
Bottom line? You can lose weight through diet and exercise, but only indefinitely. If you're after long term success, quit wasting your time with functional dieting. Examine the root of your problem with food, and change your relationship with food. I believe that is the best way to have lasting results and defy the odds.
********************************
Laugh a lot--burn more calories: According to Vanderbilt University laughing causes you to burn 20% more calories! (Click on laughing causes....to go to link.)
August 19, 2008
Slowing Down May Speed Things Up!
At the beach we'd gone out to eat--the whole family, which included my husband, both my children and their spouses. It was a special occasion and a very nice restaurant...one with linen tablecloths and heavy flatware, plus candlelight..on the beach under a gazebo.
I was especially hungry and knew from experience that unlike fast food this would be slow food...which is much nicer to share with family or friends. The waiter brought us menus and hot crusty bread with olive oil for dipping.
As I perused the menu I ate some of that delicious bread. After 3 smallish slices and about a tablespoon of oil I decided I'd quit, wanting to leave room for the main meal. When the waiter finally came to take our order a surprising thing happened-- I realized I was no longer hungry!
Whoops--I thought--not good.....I hadn't even ordered my meal yet. I was looking forward to the meal, but in light of the situation, I decided to order two appetizers instead of an entree (a small salad which included roasted beets, pecans and blue cheese on a bed of field greens and 2 giant grilled scallops accompanied by some roasted asparagus on a bed of grilled greens). The food was delicious and I didn't stuff myself.
Evidently my forced wait allowed my brain time to get the message from my stomach that I'd eaten and signaled that I was full. The fat I'd eaten (the olive oil) affects the leptin which is the hormone responsible for indicating fullness.
That being the case, it behooves us to eat some fat and to eat slowly--pausing if necessary. At the end of 20 minutes we should have a better idea if we're full, or not, in our stomach. This practice may not always be feasible, but when it is, it's a good one to follow.
It seems to me that our busy lifestyles, which necessitate quick eating all too often, correlate with the increasing girth of America. It may be, in part, responsible. Speed certainly contributes to mindless eating--we shovel it in without really even tasting it, let alone enjoying it.
So for our healths sake--and our waist--let's practice the 20 minute rule as often as possible. Slowing down may actually speed up our weight loss!
I was especially hungry and knew from experience that unlike fast food this would be slow food...which is much nicer to share with family or friends. The waiter brought us menus and hot crusty bread with olive oil for dipping.
As I perused the menu I ate some of that delicious bread. After 3 smallish slices and about a tablespoon of oil I decided I'd quit, wanting to leave room for the main meal. When the waiter finally came to take our order a surprising thing happened-- I realized I was no longer hungry!
Whoops--I thought--not good.....I hadn't even ordered my meal yet. I was looking forward to the meal, but in light of the situation, I decided to order two appetizers instead of an entree (a small salad which included roasted beets, pecans and blue cheese on a bed of field greens and 2 giant grilled scallops accompanied by some roasted asparagus on a bed of grilled greens). The food was delicious and I didn't stuff myself.
Evidently my forced wait allowed my brain time to get the message from my stomach that I'd eaten and signaled that I was full. The fat I'd eaten (the olive oil) affects the leptin which is the hormone responsible for indicating fullness.
That being the case, it behooves us to eat some fat and to eat slowly--pausing if necessary. At the end of 20 minutes we should have a better idea if we're full, or not, in our stomach. This practice may not always be feasible, but when it is, it's a good one to follow.
It seems to me that our busy lifestyles, which necessitate quick eating all too often, correlate with the increasing girth of America. It may be, in part, responsible. Speed certainly contributes to mindless eating--we shovel it in without really even tasting it, let alone enjoying it.
So for our healths sake--and our waist--let's practice the 20 minute rule as often as possible. Slowing down may actually speed up our weight loss!
August 17, 2008
Back From Vacation
Here's where I spent my vacation:
Beach at Seaside Florida
View from the rooftop deck of the house where we stayed (that's the ocean in the distance):
Midsummer's Eve Cottage, Seaside Florida I haven't gotten on the scale yet..will do so in a few days and report...below is a post I wrote awhile back.
August 8, 2008
Off Again For Vacation
I off again on vacation and won't be posting for about 10 days. I leave you with this photo of me taken in 1956. Look at what a skinny little girl I was. That's my mom on the left holding my brother.
We were en route from Kansas to Stockton, California. Daddy was taking the picture. We had reached the Continental Divide.
Isn't it interesting that mom and I were both wearing dresses?
Let me tell you--I remember that trip. It was not easy.
Those mountain highways were treacherous....one lane each direction, both very narrow, with barely a shoulder should you need to pull over. And the drop offs--terrifying. I remember hunkering down on the floorboard of the car and hiding my face.
Poor mom---doing all the driving and caring for a babe born in June that year. Daddy was ahead of us pulling our 45ft trailer with his pick up. I recall mom wanting to be in front of dad going up the mountain for fear the hitch would give way and roll back on us. Today, we have superhighways which are nice and wide with steel guards should you lose control and leave the road.
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