You’ve regained some weight. It happens. What are you going to do about it?
First, lets talk about the reasons for re-gaining weight and recognizing some of this back-sliding. Take charge of your thinking. We’ll talk a little about self-management skills and some tips to get you back on track and lead you to success. picked up a very good book recently. It’s written by a psychologist who’s very attuned to this problem. She’s written previous books. She wrote The Beck Diet Solution. Her name is Judith Beck. I would encourage anyone who is struggling with weight to read it. It’s not a diet book but how you actually change your behavior towards eating. She and her daughter took it one step further. They put together the next step in all this called The Diet Trap Solution. It looks at different behavior traps and mindsets that we fall into and what do you do about it. Very good book. I haven’t quite completed it yet. I might take some of those ideas and put them into a talk like this.
What are the typical reasons for regaining weight? The biggest reasons are shifting your calories to more carbohydrates and not exercising. I hear so often that a patient is doing so well and then they drift off on the exercise. I preach on this over and over again. Keep that carbohydrate ratcheted down. Everyone has a carbohydrate tipping point. When you get above that tipping point you will struggle. For those people who have a really high tipping point, they’re probably not struggling. For those of us who have a low tipping point, we shift and we struggle. Count your carbohydrates!
There are other things that tend to affect this. Lack of sleep increases stress which leads to eating more comfort foods. Lots of things occur when we don’t get good quality sleep. Sleep is the way we recover. We get worn out during a day. We need to recover. If we don’t get good quality sleep we never actually recover. Stress hormones don’t go down. Increased stress causes an increase in cortisol. You become leptin resistant. It’s a hormone made by your fatty tissue. It makes you feel satisfied when you eat something. Therefore, we increase comfort foods again which causes increased fat storage. Certain medications can cause weight gain. The biggest culprits are the psych meds like anti-depressants. The only exception I’m aware of is Wellbutrin. It has a chemical appearance similar to some of the appetite suppressants. For some people, Wellbutrin helps them lose weight. A lot of the blood pressure meds and most diabetic meds cause weight gain. Depo Provera causes weight gain. I don’t think I’ve ever seen anyone not gain weight. I would encourage you to use a different birth control. Medical conditions such as thyroid problems can cause weight gain. The thyroid regulates your overall metabolism. Menopause obviously affects half the population. Aging is also a culprit. As we age, some of the hormone levels go down, specifically testosterone. Estradiol levels go down with menopause. Estradiol and testosterone both help you preserve lean body mass which keeps metabolism higher. As estradiol levels go down during menopause, estrone levels go up and cause fat storage. It gets easier to gain weight as you go through menopause. There are things we can do to combat that.
Many times we gain weight back because we start going back to old behaviors. Almost all relapses occur within 90 days. It occurs fairly early. Sometimes during that 6-9 month period we really see people starting to struggle again because the old behaviors start sneaking back in. New behaviors have to become a habit. Backsliding occurs when you overeat any food after a lapse. This is often triggered by an event or situation (stressful relationship, social influences, etc.). Once we start doing this we drift back to our old behavior. You need to use coping responses to combat the relapses. The following helps: positive self-talk, exercise, meditation, deep breathing, and discussions with supporters. You want to have these coping mechanisms in place because these backsliding situations will always develop. It can be a positive situation or negative that causes the backsliding. Sometimes this happens when we start categorizing food. I’m not a big fan of diet depravation. The exception is that if there is truly a trigger food that sets off your eating (you can’t eat just one potato chip-you eat the whole bag) then you need to stay away from it. That’s something you have to figure out yourself. But for most foods I don’t like to categorize them as “bad.” If we treat things as truly bad, it creates tension which leads to obsession. It’s really working on portion control. If others are telling you that you can’t have certain foods, it often leads to rebelling.
You want to take charge of your thinking. Typically errors in thinking almost always accompany ineffective coping skills. We want to change the strategy to help take control of your thinking. Avoid the trap of perfectionism and unrealistic things. An unrealistic goal would be to be the same size you were at age 18. Use positive self-talk. Listen to yourself. What are you saying? Are you making excuses?
Are you making rationalizations? You want to challenge yourself, but you also want to be reasonable with yourself. Challenge yourself to commit to your goals. Learn to make better decisions. Don’t let your emotions cloud those decisions. We are emotional animals. We let emotions take control and that never works.
Develop self-management skills. Learn how to identify and change behavior patterns. Self-management tools include learning to: communicate effectively (be open and honest), problem solving (assess, plan, take action), self-monitor (track coping skills), mange conflict (handle relationships effectively(, cope with emotions (recognize healthy/unhealthy feelings), avoid thinking traps (challenge irrational beliefs), manage stress effectively (meditation, exercise), and mange time (“to do “ list, et priorities, follow a plan). There’s never enough time so we have to prioritize things.
Tips to help get you back on track. First, don’t beat yourself up. We all backslide. Try to figure out what event triggered a relapse and learn from it. Second, be patient. Creating new habits takes time. It’s something we have to work on over and over. Third, think outside the box. If you’re doing something that’s not working for you, it’s time to change what you’re doing. By doing the same things you’ve always done, you’ll get the same result. Those are one of the definitions of insanity-doing the same thing over and over again and think we’re going to get a different result. Take a different approach. If you’re struggling and have questions, talk to one of the counselors here at The Center for Weight Loss Success. We have multiple programs here. I’m not a counselor. I’ll tell you what you need to do. A big part of it is how you make that happen in your life. Sometimes sitting down with one of the counselors and figuring out what you’re struggling with and what the solutions are can be a big help. How can I change this? Change is hard!
Tips to re-start! Try one of the “Jump Start/Quick Start” 2 week programs at CFWLS. It simplifies things using some of the shakes. It’s a simple thing to do. You have to translate that eventually into long-term. If you’re struggling and you’re going to do just one thing: count your carbs! You’re getting the most bang for your buck right there. Even when we think we’re doing well, we drift. If you’re going to do two things: count your protein! It’s easy to count. You want to make sure you haven’t drifted on that too. If you’re going to do three things: count your exercise! Write it down! If you don’t how we are going to know what was really wrong? We may think we’re doing everything right. But if you don’t write it down, we’ll never really know that. Typically writing it down will change your behavior. So simple things but not necessarily easy.
Tips for success! Arm yourself with knowledge. Use the info through the programs and staff at CFWLS to help you recognize backsliding and take the steps to stop it in its tracks. Go back and review the information. Acknowledge and celebrate when you take control of that first slip. Realize that we’re not going to be perfect. Keep supportive people around you. Recruit people to help you. The staff at CFWLS is always ready to help.
I mentioned we have the “Back on Track After Weight Loss Surgery.” We also have the whole digital program as well. You do it yourself. There are PDF’s you can download and print. There are a lot of things that go along with it.
If there are questions give us a yell here at CFWLS. You can email us at email@example.com
The phone number is 757-873-1880. Stop by and get your body composition analysis done. You should be receiving the recipes and weekly weight loss tips. Tune in to Losing Weight USA each Tuesday at 6:00pm for the next webinar. Remember it’s your life. Make it a healthy one!
It’s often thought that low carbohydrate diets are only good for short term weight loss because they cause you to lose water. Isn’t that bad?? Yes it is good for short term weight loss is because you lose water. The reason you lose water is because insulin levels will go down on low carbohydrate diets. Insulin is a hormone that tends to make you retain sodium. When you retain sodium, you’re going to retain water. So, when insulin levels go down on a low carb diet, you no longer will retain sodium. Subsequently you’re going to get rid a lot of that extra water that goes along with the sodium. One of the nice things about that is you can actually have a little bit of extra sodium because you won’t retain it. So, yet, you will lose weight fairly quickly on a low carb diet because you lose some water weight. But you’re also losing fat.
It’s no secret that eggs pack a great little protein punch and are extremely versatile in your diet. They average about 70-80 calories and contain 6-7 grams of protein. They are rich in choline, which helps promote normal cell activity and aids in the transportation of vitamins and minerals through your system. Eggs contain all 9 of the amino acids that are essential to your diet. What don’t they do? They don’t add to your carb count!
This time of year, you’ll see eggs everywhere – have you colored a batch yet? (You don’t need a child’s help but it could make it more fun). Pick up a dozen – or two – and make your own this weekend! We made a batch last weekend with this no-mess trick that’s great for little fingers.
You’ll need a bag of rice and some basic liquid food coloring along with a number of small plastic containers with tight-fitting lids. I picked up the rice & containers at the local dollar store.
Put about 3/4 – 1 cup of rice to each container and add 8-10 drops of coloring to each cup.
Shake the container to distribute the coloring to the rice. Open the container and add a hard boiled egg, reseal and hand to a small child to shake!
Remove the colored eggs from the cups and lay on a paper towel to dry completely. You can make them multi-colored by tossing them into a second color. If the rice seems to be drying out, add a few more drops of coloring and shake before adding a new egg.
Enjoy these colorful treats & Happy Easter everyone!
What’s Hiding in Your Pantry? Go ahead – open the door. It’s in there and you won’t have to look too far. Take the first package you see and turn it around. Find the nutrition label and look about two-thirds of the way down the list. What do you see? Total Carbohydrates – eeeek! Sugar is hiding in places that you would least expect and may be the prime culprit in your battle of the bulge.
Carbohydrates tend to be mostly empty calories and leave us wanting for more almost as soon as we’ve finished whatever was in the package. These sugars cause an excess blood sugar surge and trigger an insulin release in your body. Insulin, also being a fat-storage hormone, promptly sends these calories packing – right where you don’t want them – around the mid-section (aka Belly Fat!)
Cutting back on carbohydrates may help you do more than just lose weight. Studies show that there are dozens of additional health benefits when eliminating extra sugar from your diet. Here are 10 of our favorites!
1. It lowers your chance of diabetes
Just 2 sodas a day increase your chance of becoming one of the millions with Type 2 diabetes by 26%. Steady sugar intake can result in insulin resistance. Easy decision – drink water!
2. It reduces your risk of certain cancers
Research suggests that risk of certain cancers, such as pancreatic cancer, can be attributed to excess sugar intake. Why take chances?
3. It may lower your blood pressure
Excess weight has long been considered the major factor in hypertension. New studies indicate that sugary foods can also increase blood pressure. When the heart and arteries are taxed over long periods of time, damage can occur in the whole circulatory system. This can lead to heart disease, heart attacks, stroke, kidney damage, artery disease and other coronary conditions.
4. It promotes healthy skin
Added sugar can leave the skin looking dull and wrinkled. Sugar in your bloodstream attaches to proteins, a process called glycation, that results in damage to your collagen and elastin. It may also leave your skin more prone to sun damage.
5. It improves brain function
Sugar can eat away at your brain cells much like it does your tooth enamel! Research shows a correlation between impaired cognitive function and excessive sugar intake. It has also shown to reduce the proteins that are necessary for memory and responsiveness.
6. It decreases your bad cholesterol
Consuming too many carbohydrates may lead to lower levels of HDL (good cholesterol) and higher levels of LDL (bad cholesterol) as well as higher triglycerides (blood fats). Clogged arteries can lead to heart disease!
7. It may help you avoid fatty liver disease
Fatty liver disease is very common in this country and is directly related to the excess sugar in the American diet. High blood sugar results in excess insulin in the system that drives fat into the liver cells. This disease can increase your risk of diabetes, heart attacks and even cancer.
8. It makes for easy breathing
Those that partake in a high carbohydrate diet may be more likely to suffer from asthma or chronic obstructive pulmonary disease (COPD). COPD is the third leading cause of death in the country!
9. You’ll have more energy
Carbohydrates give you energy – right? Wrong! Excess sugar actually decreases the activity in our orexin cells. These cells help keep us awake and lift our metabolism – that could explain the need for a nap after a carb-filled lunch.
10. You’ll have more $$ to spend on the fun things in life!
We recently talked with a surgical patient who had added up the cost of all the sodas and junk food he had been buying compared to what he was now spending on good food. Even we were amazed! You can save hundreds of dollars each month – and spend it on something to celebrate your healthy life!
Your food diary is a vital tool on your journey to lose weight. Technological advances have made journaling so much easier and convenient. Have you downloaded our free mobile app? It tracks your food & fitness as well as water & weight loss progress! Don’t have a smart phone? Good old fashioned pen and paper work just fine too. Some people claim that journaling is time-consuming and cumbersome. The facts are that people who keep daily food diaries are much more successful with weight loss than those who don’t document.
Keeping a generic diary to record feelings and events can help with expressing emotions, aid in self-growth, and appreciating success and mistakes. Use a food/drink journal to increase awareness of your emotions in addition to what you’re putting in your mouth. Here’s our top 5 reasons to keep a food diary:
Helps to identify areas where changes need to be made
Makes you cognizant of stressful, mindless eating
Helps to pinpoint patterns of over-eating
Provides an understanding of the source of calories
Reveals where the surplus or deficit (protein or carbs) is
Dr. Clark and the counselors at the Center for Weight Loss Success especially want our patients to document protein, carbohydrates, and calories. We’re better able to provide support and assistance if we know exactly what you’re ingesting.
Don’t let the amount of calories you consume and where they’re coming from be a big mystery. Knowledge is power, and hiding from the truth isn’t going to bring you any closer to your ideal weight. A recent study revealed people who kept a food journal six days a week lost almost twice as much as those who only recorded one day or less. This information is very impactful and advantageous. If you’re walking through the kitchen and feel like reaching for a cookie, you might think again if you have to record it!
Be accurate and honest when recording in your food diary. If it goes in your mouth, it must be recorded. All the “extras” add up. For example, we recently had a medical client who was faithfully recording everything he ate daily, or so we thought. It turned out, he had neglected to write down the dried cranberries he was sprinkling on his salad every day. Those additional 25 grams of carbs and 20 grams of sugar made a big difference with his weight loss. Once discovered, the scale started moving again!
Tracking your intake may seem a bit time-consuming but pays big dividends and becomes easier with each passing day. Take charge of your health!