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Weight loss almost never seems to go as we first plan. Studies have shown, that most successful patients go through a series of weight loss cycles, plateaus, and often cycles of weight gain. The difference between those with long term success and those who regain all their losses has to do more with managing the weight gain cycles than the weight loss cycles.
In this newsletter, I want to share some of my tips on "staying in the zone". I hope this is helpful to those struggling with maintenance and regain.
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Staying in the Zone
by Robert Hart, MD
 I like to think of a weight maintenance as a set of different strategies, not just one approach that works all the time. A simple analogy for this paradigm of weight maintenance in the stoplight which has three colors, each signifying a very different message. The green zone is the "go" zone. This represents successful weight maintenance. In this zone everything is going well. You are easily maintaining your weight loss or even continuing to lose a few more pounds. No need to change the strategy here. Just keep doing what you are doing as long as it is healthy and working well. The yellow zone is the "caution" zone. You may have gained 2-4 pounds over your recent baseline. If something does not change, more gain may occur. This is the time to go back to the basics. I suggest some of the following examples of very basic strategies to resume if you have not been doing them: keep your diary again, bump up your protein (especially at breakfast), eat small healthy snacks, maximize your veggies (at least 4 servings daily), increase your water intake, and start exercising again. Sometimes adding just a few of these steps will get you back on the road to success and back in the green zone. What if you have gained 5 pounds or more. STOP! You are in the red zone. Get help now. At this stage don't rely on will power or failed strategies. It's time to go beyond yourself. Talk to your weight coach. Call the weight clinic and schedule an appointment. A change in medication may be needed. Visit with the dietician to review everything you're doing. If you don't reach for help at this stage, you are in danger of gaining back much of the weight you have lost. Don't fool yourself into believing that things will be better tomorrow. Maybe they will...but usually things will just get more difficult. |
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Walking to Wellness and Weight Loss
 Søren Kierkegaard, a 19th century Danish philosopher said about walking, "Above all, do not lose your desire to walk," and "Every day I walk myself into a state of well-being and walk away from every illness." These words are still valuable today, more than 150 years later.
If walking is so good, why is it hard to get back into a walking program sometimes? Let's look at some common excuses and how to deal with them.
Excuse: Too Busy to Walk
This green goblin of an excuse infests most homes. Work, school, cooking, cleaning, shopping, kids, laundry: There isn't enough time to do everything.
Bust it:
· Commit to a walking time: Put it on your calendar, in your day planner, or set your alarm clock.
· Invite others: Invite your family or housemates to join you. But make it clear that this time is for walking and exercise, nothing else.
· Work walking into your chores: Instead of stopping on the way home from work to do errands, I walk to the market and post office and carry things back in a backpack.
· Leave the beeper at home: If you carry a cell phone for safety, put it on vibrate for incoming calls.
· Sneak walking into a busy day: Walk during your breaks and lunch at work, or go for a quick walk at home while a pot is stewing. Although it is best to walk for a half hour or more, sneaking in a couple of 10- to 15-minute walks burns calories and gets you into the habit of exercising.
Excuse: Lack of a walking partner is one of the chief reasons that people don't walk.
Bust it:
· Invite Somebody! They may act reluctant at first, but it is flattering to be invited to join you in walking. Invite a loved one, family members, kids, friends, co-workers. "I want to walk for exercise, but I won't walk alone. I would love it if you could walk with me at least one day a week."
· Clubs: Join a walking club or exercise group.
· Walking Events: Attend walking events or walk where there are other walkers. Strike up a conversation as you walk, and soon you will have new walking friends.
· Email Buddies:If you still can't find somebody to walk with, get an email walking pal and keep each other motivated. Find one in our Walking Forum
· Tunes: Use a walking radio, cassette, CD or MP3 player and headphones to entertain yourself while walking with music, talk radio or books on tape. Excuse: I'm too Tired You drag yourself out of bed, or make it home from work or errands. It's time for your walk but you are tired.
Bust it:
· Don't sit down, don't lie down, don't dally over a cup of coffee.
· Don't let yourself know that you are actually going to walk. Don't think about it as you tie on your shoes and head out the door. Shhhh - quiet, don't wake up your tired brain. Once you are walking, it is amazing how the fatigue goes away.
· Drink more water - often fatigue is a sign of dehydration, or lack of water makes it even worse.
· If the fatigue isn't gone or is worse after 15 minutes, you may be coming down with a cold or may be overtraining. Finish your walk, drink lots of water and take care of yourself. If you haven't had a rest day, take a rest day tomorrow.
from www.walking.about.com |
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Recipe of the Month
This recipe will appear slightly different than this photo
Rice and Lentil Burgers
Serves 4. Prep Time: 25 minutes Start to Finish: 1 hour 15 minutes
Patties
1/2 cup uncooked brown rice
1/4 cup dried lentils (2 oz), sorted, rinsed
1-1/2 cups water
1/4 cup finely chopped cashews
2 tablespoons unseasoned dry bread crumbs
2 tablespoons stir-fry sauce
4 medium green onions, finely chopped (1/2 cup)
1 egg or 2 egg whites, beaten
Vegetable Sauce
1 cup frozen mixed frozen vegetables (from 16-oz bag)
1/2 cup water
2 tablespoons stir-fry sauce
1. In 2-quart saucepan, heat rice, lentils and 1-1/2 cups water to boiling. Reduce heat to low; cover and simmer 30 to 40 minutes, stirring occasionally, until lentils are tender and water is absorbed. Cool slightly.
2. In saucepan, mash rice mixture slightly with fork. Stir in remaining patty ingredients. Shape mixture into 4 patties, about 1/2 inch thick.
3. Spray 10-inch skillet with cooking spray. Cook patties in skillet about 10 minutes, turning once, until golden brown. Remove from skillet; keep warm.
4. In same skillet, mix sauce ingredients; heat to boiling. Reduce heat to medium; add patties. Cover; cook 5 to 8 minutes until patties are hot and vegetables are crisp-tender. Serve sauce over patties.
1 serving: Calories 240 (calories from fat 60); Total Fat 6g; sodium 590mg; Total Carbohydrate 38g (Dietary Fiber 6g); Protein 9g. Exchanges: 2 starch, 1/2 other carbohydrate, 1/2 medium-fat meat
from Betty Crocker: the 300 calorie cook book |
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If you have any questions, comments, or suggestions for future newsletters, please contact me. Have a great March...I hope it goes out like a lamb!
Sincerely,
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Robert Hart, MD
Northeast Ohio Bariatric Medicine |
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