Saturday, March 11, 2017

Weight Maintenance 5 years 1 month check-in, not answering the food addiction knocking on the door...nobody's home

May 2011 to Feb 2017

May 2011 to Feb 2017

Starting weight 187.4 lbs
Goal Range 115-125  lbs
Current Weight 115.6 lbs
Keeping off  71.8 lbs

Time in maintenance 5 years, 1 month

Age 50
Menopause 3+years
Height 5'1"
BMI 21.9
BMI ave this month 
BMI ave last month 21.6
Ave glucose (fasting & 2hr post this month = 73mg/dL)
Ave glucose (fasting & 2 hr post last month = 71 mg/dL)

Food Template:  Ketosis- mild and  LCHF Paleo, AKA- NSNG
Abstain from all grains, sugars*, dairy. Nut free, artificial sweetener free **
* 85% chocolate 1X per day
** Tiny bit of stevia in my Natural Calm

Food Timing or Time Restricted Eating Window or Intermittent Fasting 17:7

17 hours fasting (water only)
7 hours eating, 3 meals
Eat 6am Stop eating at 1 pm

Auto-Immune Hashimotos 1997, 100 ug Synthroid daily
Food Addict in Recovery: 5+ years
High Risk, but never diagnosed Type 2 diabetes

Walking 13,000-14,000 steps per day

Weight lifting 1-2 days per week, 

Sprints on the rowing machine 1 days per week OR stair sprints 

Stair Ave/day for the month 18 stairs (Apple Health Kit)

Oh boy! I've had an acute illness this whole week. Sigh. Separate blog post about that very soon. Happily, I have not let my food addiction back into my life. The FA is still knocking on the door, but I won't let it in at all.

A little voice that says, awwwww you're sick, it's a little painful, you should treat yourself to.....  That's when my recovery brain steps in and says you WILL treat yourself to FOOD SOBER living. And with that, I'm brought back to reality.

No matter what, I refuse to regain, to entertain food addiction and I stay on my food sober template. I need to  live free from FA or I  will die having let that disease back in is simply not an option. I won't let it be. All the nopes! There's almost no gray zone here. It's clarity vs disease in 60 seconds of slippery slope thinking.

Sometimes the food addition is more mentally painful than the disease and my acute disease is physically painful.......

I do think I'm transitioning to the chronic phase of the disease. March is my birth month and some of my birthday gifts to myself are books. I also got myself a membership on My Heritage (like Ancestry) for geneology. And, as luck has it, moderate to light walking really helps my condition.

I'm reading the Secret Life of Fat by Sylvia Tara, PhD.  I'm only a few pages in and I could have written the book. Seriously, that was me as a teen.

Follow me over on Instagram and watch my videos for chapter reviews. I'll blog about the book soon. I have a camping "papasan" chair (Costco <$40.00) that I call my chair of wisdom.


So all things given, I'm very fortunate. I choose THIS! I choose to eat well, move well, sleep well. The only thing is stress which probably got the better of me this time. But hey, I can and am working on that, too. I thought I had stress in the bag. Stress may take the most time for me to manage.

What's working 

1. Staying on my food template, even though I'm sick.
2. Taking time to sleep, read, rest, do hobbies that I love
3. Continuing Education into my obesity and Food Addiction diseases.
4. Fermented foods, helped me a lot this week.
5. Daily weighing and My Fitness Pall recording. It works. It's the lock on my food addiction door.

Here's what didn't work in the past

1. Using illness as an excuse to binge eat whatever I wanted- pooooooor baby, I deserved that Hostess Snowball and cinnamon toast. Doing that kept me sick for many years. I'm not a baby and to stay well, I need real food that is low inflammatory.

2. I didn't sleep enough or prioritize me.

3. I did work continuing education just fine, but I failed to prioritize my recovery in food addiction and weight maintenance.

4. I binge ate everything carby- toast with cinnamon and sugar, oatmeal, and it made me more sick.

5. I didn't weigh or track if I was sick. I thought a pass on the scale was treating myself well or kindly. No, it was sitting down and making my food addiction a cup of coffee and having a chat. It was slippery slope thinking.

Onward, to my graphs. I had a 1-2 pound weight gain with the illness and the drug for treatment. Still in my preferred weight maintenance range. Going low in my maintenance range has had a good outcome for me.

Saturday, February 25, 2017

Transition complete! From weight loss to weight weight maintenance Feb 2017 one month, steady state

Remember my post, the one about transitioning from weight loss to weight maintenance being short and well defined? Well, I've reached full time weight maintenance at a weight that is better for me.

The time period: It took about 1 month or so to really lock things down. Now 35 more years of weight maintenance. to go. LOL. Really, I just can concern myself with today and things will be okay.

In real life: Likely, I'll have to cycle between weight loss and weight maintenance many times, although, I'm aiming for a long time in between unintentional gain. Like a few years. or months. I'll take what I get and I won't throw a fit.

one month of weight loss, one month of weight maintenance Jan-Feb 2017

Now the real work begins!

Seriously, I see so much bad advice out there for weight maintainers. Advice that will absolutely result in weight regain. Intentional or unintentional, I'm on 100% constant vigilance during the next 6  months,  entire time of my remaining life span. 

Here's some fool proof advice: Choose your monitoring tools wisely. Monitor your weight, food intake, movement glucose, ketones if it helps, strength, blood pressure, inflammation markers, sleep, and stress relief. Choose  enough tools to identify and reverse a gain trend so that weight maintenance is simply weight maintenance.

Choose tools carefully. Choose weight maintainer seniors carefully, too. This is important if additional roots of obesity have not been addressed.

HINT: Develop habits around measurements and frequencies for long term weight maintenance. The focus will have to shift, so that new habits become sustainable habits. Then, when the next habit set (main habit with subsets) can be learned, practiced, sustained. 

That habit cycle will need to happen for each root cause of obesity. Toss some self growth in there. It's like fertilizer.

Unless you want to yo-yo!? After 40 years, I needed to stop yo-yo dieting. 

Good News: It seems for me to get easier (metabolically, emotionally) since I stopped cycling back into the food addiction or the bio-chemical mess or the stinking thinking that was killing me (or making life miserable) in the first place. 

Habit changes, one by one, only in the direction that will give me weight maintenance

Here's what is working now: 
  • I keep my monitoring tools handy, 
  • I check often (but not too much), and 
  • I'm way, way, way honest with myself and what I tell myself
  • I check in with other weight maintainers in real life.
What didn't work during other attempts:
  • I did not monitor the correct metrics for my obesity root causes
  • I did not monitor enough
  • I was not honest with myself and my weight gain, getting food high was more fun!
  • I didn't go out to find other abstainers like myself, stayed with moderators too long.
How long does it take you to transition between steady states? Have you ever strung together 2 months or two years of steady state weight maintenance? For me it's been 5 years +/- 10 pounds, and only 2 years +/- 3 pounds.

Very interesting....  I have to say I love steady state weight maintenance.

Friday, February 17, 2017

Quick- Open Comments to the FDA on “Use of the Term `Healthy' in the Labeling of Human Food Products.” Feb 2017- Speak UP!!

A big thank you to Michael Moss for tweeting the link to the open comments at the FDA for the use of the term "healthy" in US food product labels.

Here's the tweet
READER Assignment:  Please leave your feedback for the FDA.

QUIZ:  2 question competency assessment quiz. Y'all are a smart bunch. I know you'll pass my 2 question "healthy" competency quiz.

A photo speaks 1,000 words. So here is my experience only.

Question A: 

 Which photo looks "healthy" from a metabolic disease stand point? In 2017 or 2011?

Eating while consuming Zero Food Products labeled "healthy- Feb 2017

Eating while following the "healthy" labels on cereal and grains Feb 2011

B. Question #2

Which food template photo allows me to maintain a 74 lb weight loss over 5+ years? These are actual food diaries for me. 

Eggs and Kale photo #1 and nutrition info:

4 eggs, kale, raspberries, olive oil, coconut oil, pink salt black coffee, 2/17/2017

2017 Nutrition info for photo #1

Nutrition Info for LCHF 2/17/2017 breakfast, Normal BMI and weight, BMI 21

2011 breakfast photo images-#2  Photos (with credit) and Nutrition info
Healthy labeling claims, highly processed

Photo credit

Whole grain breakfast example, SAD diet

photo credit

2011 Breakfast 

Nutrition Info for "healthy" US Food Product Claim Low Fat Breakfast , Feb 2011, morbidly obese, BMI 34

Please let me know in comments if you want the Quiz answers and/or if you left a comment for the FDA.  Onward. When we know better we do better. Hey, they had me at cinnamon roll... LOL ;)

Sunday, February 12, 2017

Why is it easier for me to maintain my weight under a certain number or BMI? Cool surfing photo comparison

It's not my imagination.  I've had 5 years of solid weight maintenance.

Why is it easier for me to maintain my weight under a certain number?

I have no clue. Metabolism, Age, Menopause, Formerly obese for 40 years, FTO fat genes that came out to play when I was age 6 , Type 2 diabetes genes that almost came out to play at age 46, but I got my food template switched over to LCHF fast enough.

I can guess: I can see why many obesity experts say that adipose tissue is being recognized as an "endocrine organ"   Yep! Living that life right now. Every day.

Can we get more tools?: algorithms, correlation with genotype and phenotype, better tests. I hope so. Sooner rather than later. That would be good.

I've come to my own conclusion that I have a certain weight cut-off that allows me to maintain my weight easier than at higher weights.

Why: I may NEVER KNOW.

My own "magic, EZ" cut-off is 119 lbs, this translates to 22.5 BMI. I'm super short, tiny bone frame. So let's translate it to BMI.

To summarize: I  find it easier to maintain my my weight in a BMI that ranges from about 21.5 to 22.5. 

Your milage will vary. Say that you find weight maintenance easy and there will be a hater pile on. Don't hate, please. Everyone's experience will be different. Some easy, some hard. It's okay to have opinions, feel differently, and talk about it. There's no one right way. If you carb it up with grains and sugars and find weight maintenance easy, that's okay.

Notes: Not really sure what being below a BMI of 21 is like for me. Besides clothes not fitting very well due to my extra skin from a large weight loss.

Photos: To illustrate just have a look at the photos and captions below. The surfers tell my ease of weight maintenance much better than I can put it into words. Blah, Blah, Blah.

What's working now?

1. Daily weighing, my graphs do not lie, so I can take action with trends higher.
2. Food intake amount to keep my weight less than or = to 119 lbs
3. Food choices, Paleo, LCHF, sometimes Keto to keep my glucose optimal
4. Moderately active 60+ minutes daily
5. 7+ hours of sleep most days
6. Time restricted eating window, 6am to 1pm daily, three meals.

What didn't work in the past:

1. Not weighing often enough, even 1X per week is not enough for me.Slippery slope, food addict voice could come out every day to play, so I weigh.

2.-3. I didn't track my food. I tried to eat intuitively which was a huge fail in food addiction recovery. My body "wanted" to eat M&M's, cookie dough, and Skinny Cow Ice Creams and count WW points.

4. I thought 3,000 to 4,000 steps per day, with no strength training or sprints.

5. Getting 5-6 hours seemed good enough, made excuses about being a single parent.

6. I ate every 2-3 hours from 6am until about 10 or 11pm.

What is your own experience? Is a certain BMI or weight range easier for you to maintain? Is is a real burden to try to drop out of that range once you've passed the mark? Why? Onward to us all.

Weight Maintenance at 114 to 119 (BMI 22.5)

Weight maintenance between 119 and 123 pounds (23.2 BMI)

Weight Maintenance over 125  pounds (BMI 23.6)

Weight Maintenance haters when they watch you gain weight after loss. Truth, ask any maintainer

Saturday, February 4, 2017

5 years of Weight Maintenance- a day to celebrate!!!!

Feb 2012 and Feb 2017

Feb 2012 to Feb 2017

May 2011 to Feb 2017

May 2011 to Feb 2017

Starting weight 187.4 lbs
Goal Range 115-125  lbs
Current Weight 114.0 lbs
Keeping off       73.4   lbs

Time in weight maintenance 5 years

Age 50
Menopause 3+years
Height 5'1"
BMI 21.5
BMI ave this month 21.7
BMI ave last month 22.1
Ave glucose- new glucose meter, need to run controls, but Ave = mid to high 80's
Ave glucose (fasting & 2 hr post last month = 73 mg/dL)

Food Template:  Ketosis and/or LCHF, NSNG, Daily carbs 27-42 grams total 20-30 grams net carbs
Abstain from all grains, sugars*, dairy. Nut free, artificial sweetner free **
* 85% chocolate 1X per day
** Tiny bit of stevia in my Natural Calm

Food Timing or Time Restricted Eating Window or Intermittent Fasting 17:7 or 15:9

17 hours fasting (water only)
7 hours eating, 3 meals per day works best, early in the day.
6am to 1 pm daily for my eating window

Auto-Immune Hashimotos 1997, 100 ug Synthroid daily
Food Addict in Recovery: 5+ years
High Risk, but never diagnosed Type 2 diabetes

Walking 12,000 to 13,000 per day steps per day
Weight lifting 1-2 days per week, some weeks 1 day a week due to schedule change

Sprints on the rowing machine 1 days per week , took a break this week due to procedure

Stair Ave/day for the month 17 stairs (Apple Health Kit)

Pushups at home, modified 10+ per day, most days

Headspace Meditation 10 mins per day, most days

What can I say???  5 years is awesome. Seems like a few weeks ago I was taking my goal weight photos. 

Why? Why me? Why not me? I was a yo-yo dieter for 40 years. Next 40 years are mine!!!  

What's working now?

1. ABSTAINING for the WIN. Gretchen Rubin, abstaining in one short Youtube video.   I needed to be an abstainer in 1971, so 2011 was not too late for me. Thank you Higher Power for storing my extra glucose in my body and not wrecking my liver, kidneys, eye sight, and I have my toes and fingers. I'm lucky, so fortunate.

2.  Paleo/Low Carb/ Keto Taking what worked for other people, trying it on for size for myself.  Keeping whatever worked. Paleo, Low Carb High Natural Fat, Keto.   Intermittent fasting 17 hours, with a 7 hour eating window, 3 meals a day.

Truck loads of support groups compared to 2011. No excuses to not getting help with a transition if grain free living or cutting the sugar is needed for your health or your life. So many more connected, supportive communities these days.

And it if Paleo/Primal/Low Carb/Keto doesn't work, keep going to find what does. Or try again, with modifications.

3. Customizing  my food choices and my environment to keep obesity in remission

FTO obesity and Type 2 Diabetes genes, I have a very high genetic risk, but I'm in remission

I was at super high risk of both obesity and type 2 diabetes. I locked those two diseases up and put them away. Just because I have the geneotype for two very predominant, high rate diseases in the US, doesn't mean for me that I can't put them into remission for  long, long time.  Will it be life long? Time will tell.

But hey, genetic testing really helped me speed up my long term success.

Genetic testing, along with the Promethease SNPedia for the WIN.

In expensive now, relatively, knowing my full risk factors really help me pick and choose expensive screening, or when to screen less often.

4. Home glucose testing

Yeah, home testing is key to me knowing what foods are going to to get me diagnosed as a type 2 diabetic. I was a few months away at getting a diagnosis before I got wise and used my glucose meter to keep glucose spikes away. I still get higher glucose readings from time-to-time, but overall, I've removed the foods that keep my glucose high for hours on end.  Intermittent fasting helps with that, too.

5. Daily scale weigh-ins and recording at My Fitness Pal

My calorie intake along with my Low Carb/Paleo/Keto food choices are key. YES, for me both amount of food and the type of foods I choose - grain free, almost sugar free, dairy , free nut free,  and fruit free except for berries.

If I overeat on Paleo food, I get my fat pants back. My truth. Your milage may vary.

Also, my hungry and full signals do not work all the time the way they should. Rather than being a BAD PERSON with BAD HABITS, I have a crap "extra ghrelin gene" that still puts out extra hunger hormone. Tough, but not a barrier that keeps me overweight, obese, or morbidly obese.

Daily weighing and tracking at My Fitness Pal  help me to know what foods work for me, like a poor man's allergy test. Certain foods really spike up the scale. If I can repeat the spike 3-4 times, I usually know that food may be a food that I only have once and a while, like bacon. Maybe once a year or so now. Pork just isn't in my frequent foods.

Some people dislike the idea of daily weighing.  Hey now!  I'm the only person paying my health insurance and my medical bills. Glad I got the heck over people pleasing. It's the best adult thing I've done in a long while.

My health bills are staggering, and I'm well. If I can opt out of diseases and high medical bills using a simple tool, well, I owe it to my family finances to rock my weight data.

Here are 2 examples that are non-weight related.
 I wouldn't tape over a new teen  drivers gas gauge on her car and say, well just drive intuitively, you'll be able get gas when you FEEL like it. LOL!!!  Same thing with a teen and finances, don't look at your money inflow and out flow, you'll feel intuitively it when you need to earn money babysitting, like before you run out of gas.... LOL  All the nopes here. Tracking income and outflow for money is going to be a good habit for adulting.

 Weighing in and food tracking are inexpensive and personal finance tools. I understand that intuitive eating works for some. That's awesome, but it's not the right tool for me.

6. Modeling after other people who were and are successful and who use the same tools.

My bloggy friends and my MFP friends who rock weight maintenance. Thank you!!! I'll do a big shout out to you in a separate post. If I leave a comment on your blog, it's because I somehow found enough time and I can see the old me or the new me in you. Thank you.

Onward and staying away from what didn't work in the past.

1. Moderately eating all WW and low fat junk foods had me diabetic and sick and morbidly obese with high blood pressure and high hs-CRP. Oh, and the non-stop binge eating. Frozen diet dinners were the worst carby mess, along with most processed foods.

2-3  Eating low fat, grains, dairy, and canola oil really caused me a lot of joint pain and migraines. Sugar dependent and eating every 2-3 hours from 6am until 10 pm. That wasn't real hunger that was hormonal signals on WW 2 point bars.

4. Watching my glucose go higher and higher, and my HA1c go higher, too. Thinking that a low fat diet would fix it all and only testing glucose 1X per year.

5. Only weighing in 1X per 3 months or so, watching the scale go higher and higher. And not watching my total food intake, even while Paleo. I just didn't want to admit that I was going to have to find new habits and foods and amounts to make a permanent change.

6. I liked to model after the moderators and I kept myself stuck for decades. Me, I was in my own way for 40 freaking years. E-gads. Glad I got out of my own way.

Onward and here's to getting out of your own way. Never easy, always worth it. Thank you for all of your great comments over the 5 years.

GRAPHS, I've got them.

Saturday, January 28, 2017

Weight Maintenance: From weight loss to weight maintenance- Taking a quick look back over the last 5 years

I've been in long term weight maintenance about a week shy of 5 years. With about 8-10 pounds of variance, 70-ish pounds lost and maintained, approximately.

5 years long term weight maintenance, LCHF, Paleo, Keto

I can't do what worked 5 years ago. I've got to do what works NOW. Different age, menopausal status, and food template.

Looking back does help, so that I know where I was. I'll be able to plan where I'm going little better.

The first 1-3 years of weight maintenance were relatively easy for me. (lots of folks hated on me for saying that I found it easy). What do you want me to do, lie?  Not 100% easy but relatively easy. I'm not going to change how I feel to people please.

I yo-yo dieted 40 years with such hate from doctors, teachers, classmates, co-workers. YOU REGAINED IT! BETTER GO EAT SALADS and RUN A MARATHON. (that's such BS by the way), Can't outrun calories for many of us.  Not too many tools offered to those in maintenance.

 Relatively ,based on being obese in elementary school in the 70's,  I could keep a tighter variance on my weight. I would see and get faster results with easy tweaks in my food. My health got better. I felt pretty great, most of the time.  It's okay to feel how you feel.

 Everyone has it slightly different, so own your own experience. Just like kids, some are easy, some take different approaches to parenting.  None are the same, but some kids are similar.

Just like weight loss and maintenance. Your first 1-3 years could be hard. It is what it is. Time is going to pass either way, so DO YOU and don't give up at the slightest blip in the radar screen. Get ready to be tough, whenever hard arrives in weight maintenance, focus and do not give up.

Weight maintenance toughness is required.

In the past 2012 to 2014

 I could cut my carbs, eat Paleo, eat Low Carb , use the ketosis state to control my appetite (and sleep better) and use elimination 30-60 day periods to fine tune my diet.

For example years 1-3:

0. Removing Grains and Sugars helped me the most. (removed binge urges, joint pain)

1. Removing dairy helped me with (both my sinuses, my acne, and sleeping better and joint pain)

2. Removing nuts helped remove binge urges and migraines.

3. Removing emulsifiers ( along with grains, almost all sugars, and nuts) helped me greatly reduce binge urges that I had life long.

4. All = better sleep and very few binge urges. Meditation and walking helped too.

Then all those things helped my health and binge urges, but the weight started to creep back on despite EVERYTHING.

Super careful with food intake and choices.
Not binge eating anymore.

 It was frustrating but I told myself I would find something that worked for me. That others could maintain and be and feel very well. Even after a lifetime of overweight, obesity, and morbid obesity.

Once the 8-10 pound weight gain started about 1.5 to 2 years ago, I tried a lot of things,

Didn't work on their own for me, but might for you:

1. going super low carb,
2. alternating carbs,
3.intermittent fasting 2 meals a day,
4.intermittent fasting 3 meals a day.
5. Going  high or low on intake on calories, and
6. The Dr. Panda study with consistent shortened feeding windows.

Here's the tough part: It took 2 years and lots of combining different methods, but I finally found what worked for me in 2016 to 2017. ONLY  for the next year or so, really. I can't get too comfy.

A. Until I got into a 17 hr fasting: 7 hour eating   (17:7) AND
B. bringing my calorie intake down a bit, depending on my activity level, natural outcome of IF

= WINNING for me, that's when the sustained weight loss started to happen.

 Good things:  combining low carb with the ketosis in intermittent fasting takes my natural hunger way down and my energy way up.  It was a total win for me. I lost subcutaneous fat, ate my regular food template and feel pretty good. Back to EZ.

It's tough to realize that my calorie intake will HAVE to be in a certain, controlled intake the whole rest of my life.  But tools like My Fitness Pal make it a breeze to record my food and weight. EZ

This is where I do ME: I'm totally guessing here, but I'll bet it's a combination of my endocrine system, with my genetic disposition to be over weight, with a type 2 diabetes risk, combined with life long obesity.

Tough biologic environments  require tough planning for weight management.

Long story short is that once I found what weight loss method was going to work  in my 50's well, I just needed to stay on it until transition time. And, now I'm moving on to Phase 2. (more about the phases in my previous blog post

Karen's 5 phases of weight maintenance (link)

Next up. Exactly what concrete steps that I'm taking to get through phase 2.  And, my 5 year celebration in early Feb 2017.

Question: Does it help you or hurt you to look back? Can you determine if what you did in the past is in your way now?

Saturday, January 21, 2017

Transitioning from Weight Loss to Weight Maintenance, the 5 phases of my weight maintenance management

The way I see it, there's about 5 phases of weight loss management. Only two phases are intended to be sustained. Lots of folks like to throw that word around. Sustainability.

Change management during the bolded phases is key to long term time in the sustained parts of weight management. If you are trying to gain weight, well, this is the wrong blog. Go elsewhere for help with that. Yes, I understand hard gainers, or ED's. This is not the right place for you. There are other great resources out there.

5 phases of weight loss maintenance
Karen's 5 phases of Weight Loss and Weight Maintenance 

1. Weight loss, sustained

2. Transition from weight loss to weight maintenance

3. Weight maintenance, sustained

4. Transition from weight maintenance to weight gain*

5. Weight gain*

Notice  that there are three bolded items. Transitions from loss to maintaining, transitioning from maintenance to gain, and of course weight gain.

The bolded items are NOT intended for me to be sustainable. Only weight loss and weight maintenance are really needed for me to be sustainable and successful for my goals.

The other 3 phases are only meant to be short, transitional areas, for very limited spaces in time. 8-10 weeks? I need to put a truck load of effort into change management during 8-10 weeks. Those weeks are sink or swim for me.

* NOTE * It almost goes without saying I do not want to sustain the weight gain. Unless it's something my doctor and I both agree that is needed for my health.  But I'll go ahead and say it anyway.  I don't need to sustain weight gain that's above my healthy BMI for insurance reasons  & how I feel at high BMI and for my health .

Example: Jan 21, 2017. I need to transition from weight loss to sustained maintenance but not stay yo-yoing between transitions. I yo-yo-ed phases for 40 years. It is both emotionally and physically painful. What a drag and a drain the yo-yo is!

Ultimate Root Cause: Lack of change management!  Yep, I could have put a ton of effort into what worked in the past and done some self experimenting to validate my now me and would have had a ton of future success.

But hey, no would have, could have, should have. I'm in the here and now. So boom, y'll.  I'm ready for my 8-10 weeks of transition to maintenance. AGAIN. This time, it was only 8 lbs of 70 lost.  It took a year and a half, or more.

Unintended weight gain after weight loss is real. How I manage the change has kept me well physically and mentally. I did not go back to my old food addiction or to panic or to things I knew don't work like moderation or intuitive eating. (moderating and intuitive eating are both avenues for my food addiction disease to take front and center stage in my life). Ugh!!!

 Here's my theory:  If I take the time to take a well planned out, phased, data based approach during transition from weight loss to weight maintenance , then it will result in a much longer term sustained weight maintenance  phase.

I've gone through sustained weight maintenance only 2 to 3 times in my entire life. As a teen, at prepregancy, post pregnancy, and now post menopause. The post menopausal weight regain was only about 6-8 pounds. I nipped it in the bud.

 There are tons of blogs about weight loss and even a few about weight maintenance. (A good starting point is in the Refuse to Regain book by Barbara Berkeley, MD)  I adapted those rules and it took me 90% to where I wanted to go.

One real block to sustained weight maintenance: There are very few  resources about the skill of transition during weight maintenance and there are many, many resources out there that contain ways to regain your weight.  It's unintentional weight gain but it is still the end, unintentional result.  Regaining the pounds for many different and valid biological and disease, and evolutionary reasons. Yep. It's a thing and I've lived it. Many times over.

Over the next 8 to 10 weeks I'll be blogging about some of my best tools for transitioning from Weight Loss to wait maintenance in my desired weight.

 The time has come for me to successfully transition from about an 8 pound loss from July 4, 2016 to today January 21, 2017. So a transitioning I go. With nerves of steel and a tough not moderate approach.

 The steps I take next will determine the whole rest of 2017 so that's why am going to take a good 8 to 10 weeks to sharpen my tools practice my skills one by one, and observe my desired outcome

What's working now:
Change management is key and I'll be using every single tool I've got to make sure I'm on solid ground in weight maintenance.  My mind body soul and life depended on it so I going to put a lot of effort into this change management.  High stakes for my life. Extremely valuable and worth it outcomes. A life time of awesomeness came true after being obese at the age 6. I'm normal weight

What didn't work in the past:
Going back to old tools that kept me in weight gain and transition to weight gain. Moderation, old binge foods, intuitive eating, eating to get food high. Sigh. It is what it was. The old me.

Three cheers to those of you who are taking the time and effort to distinguish and work into sustainable vs transition. Eyes wide open and 110 percent honesty are required. Onward.

What phases do you sustain? It could and probably should  be very different, depending on your goals

Failure to transition will result in some crash-ups in weight maintenance