Moderators: JeffN, f1jim, carolve, Heather McDougall
JeffN wrote:Coffee & Tea
While there maybe Individual reasons to avoid these, they are not an issue for the MWL program. There is no recommendation to avoid them as part of the MWL program. We serve both decaf and regular tea at the program and have no qualms if someone walks to Starbucks and gets a cup of coffee.
Woo-hoo! What a difference a week, and a more curated environment can make in our results, right? Kudos to you for celebrating the birthday with watermelon, rather than something non adherent. Have a safe drive next week, and best of luck to you!Rebecka22 wrote:It wasn’t easy, but I did it!
I'm always impressed by the way you treat yourself with kindness in the face of small deviations, and simply resolve to make sensible changes, as needed and when appropriate.Gimmelean wrote:In retrospect, I continue to practice more good habits and yeses than no’s. I’m very glad ( and relieved) to be here to learn, be supportive, be supported, and renew.
I think this is an important, positive change in behavior, worth appreciating and noting.Gimmelean wrote:In the past I would have eaten everything in sight with the intention of starting out new the next day.
This is why direct experience is such an important piece of the puzzle; sometimes we don't know where a challenge is going to come from, until we're in the face of it. As we experience varied situations, learn from them, and adapt our behaviors and strategies, we become more resilient and our success gets even more durable. Keep learning!CUgorji22 wrote:I thought my challenge in TX (with extended family) would be non-compliant eating, instead my challenge was eating enough in a day. I was prepared with food but not prepared for how to incorporate my food with my fast paced schedule, between cities and locations. Learning how to travel with food & remain compliant is a work in progress.
JeffN wrote:Sometimes, there is also another issue that comes into play in these situations, which I have seen often...
.. as someone loses weight and gets closer to their recommended weight, the weight loss becomes more difficult because the "margin of error" in the "energy balance" equation becomes much more narrow.
(I will be using certain averages and rules of thumb here to make a point. They are not perfect but they will highlight the issue)
For instance, if someone is around 300 lbs, their Resting Metabolic Rate (RMR) is burning about 3000 calories a day, even if they just lay in bed all day. Let's also add in about 500 calorie per day of just a basic low level of activity over the day.
Most any attempt to eat healthier will result in a lowered calorie density, lower caloric intake, and weight loss. So, lets say, they are consuming around 1800 on their best day and 2300 on their worst day. While that is a 500 calorie difference, either one would still result in weight loss. Even if they were not very compliant and adherent and had a few more indulgences than ideal, and took in 2500 to 2700 calories, they would still lose weight as they are burning about 3500 calories per day with little to no activity so .it would be hard not to.
As you can see, they have the capacity for a large margin of error in their calories and food intake and could still lose weight. So, even though it is not what is recommended, if it is what they are "hearing," they could actually be eating all the wanted whenever they wanted and still be losing weight.
They are loving it.
But, time has passed and they now weigh 200 and so their RMR is about 2000 calories a day, not counting any activity. They are still not very active so lets give figure around 350 calories per day (as there is much less of them, they burn less at the same activity level), so they are burning about 2350 calories per day.
If they are consuming the same foods, on the days in which they consume 1800 calories, they would still lose weight though it would result in some much slower weight loss. However, on the other days that they are consuming close to 2300, they may not lose any weight and on their days on indulgences, at 2500 to 2700, they wouldn't lose anything and would even see some weight gain.
Suddenly the weight loss slows down and even stops. They dont get it. They are confused, scared and troubled. They start hearing all kinds of myths and tales about why they are not losing weight some actually saying it is them. They ruined their metabolism over the years through a lifetime of yo yo dieting, their in starvation response, they need to kick start their metabolism again, they dont work out enough, and many other damaging statements.
They used to be able to eat any of the healthy food they wanted and even get away with junk foods and some not so healthy food and maybe not even exercise, because their RMR alone was 3000 calories. But now it is 2000. They lost 1000 calories in the equation.
The reality is, what they are experiencing is a very normal part of the process. They have reached a metabolic equilibrium in their energy balance. As some say, a plateau. This is normal, & to be expected during the weight loss process and is something that has a solution.
So, they would now have to make adjustments to the calorie density of the diet to lower the overall calorie density of their intake and to also look at whether they are really understanding the concepts of MWL and Calorie Density correctly. In addition, it may be time to consider a moderate amount of some formal activity/exercise as part of their life.
This would be the same principle if someone successfully went from 200 to 155 and now was having a harder time trying to get below 150.
The margin of error has become very narrow know and it is important to really understand the principles and to be much more compliant and adherent to them.
This is why the last 5-10 lbs are always the most difficult.
There is literally, no more wiggle room
Of course, this is where sometimes people go elsewhere, thinking the program has failed, and as explained in the earlier thread, they may find some new tricks or gimmicks to use, that, in the end, will work only if they end up in helping them to eat less calories. There is no magic.
They could have also just done a very honest and thorough appraisal of the guidelines and principles of the MWL program and calorie density and their understanding and adherence to them.
Then, make the recommended adjustments as needed.
Remember, the program always works because it is based on sound science.
And, just OMG... I will say briefly that I always wanted to abbreviate the name of the group ... but ... HMMM... (not good... )
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