heidij123's Journal, 30 December 2016

That was interesting, Heidi. Your changing RDI analysis is fascinating. I suspect it's a contributory factor to the yo-yo effect. 

Your comment about your calorie expenditure over the months is spot on but something I think a lot of people forget about when they're losing weight. That's what contributes to the "can't lose the final few pounds" syndrome. Good plan, Heidi - let's see how it goes 👍🏼 

I think the biggest defence is awareness and you seem fully aware Heidi. 

You're an inspiration, Heidi 🙂 

It's great to have you all here with me, because I probably sound more confident than I am! I'm trying to ease into a different mindset, I suppose. What is hard at the moment is thinking I can now occasionally eat some things that I'd previously banned, but still only small quantities, and they are all things that are more-ish and addictive. I'd really like to crack this though, because it would be a shame to have to maintain a 'banned list' for ever! 

I think you need to separate in your mind or work out from practice those foods which are a pleasure to eat in a small quantity (or for which you can pair it with other items so that a small quantity works to satisfy) and those foods which just can't be enjoyed at the required amount at all - the first group you can include, the second group you should keep avoiding 

Yes, that sounds like a good idea. I like that! I was tempted to buy some icecream yesterday, but the one I fancied comes in a large block, and I knew I wouldn't be able to resist dishing up bigger portions than would be sensible, so instead I bought some little dessert pots, where I can happily eat one and enjoy it, and leave the rest for another day. I will get the icecream one day, but not just yet. 

Sounds good sense to me. 

It is really interesting Heidi and you are an inspiration, thank you 

Rooting for you. It sounds like you have a plan going. 

I hope it works out for you! Do you use a food scale? If not, I highly recommend it. Since you mentioned ice cream - we are careful with that too, of course, but some brands are pretty calorie-friendly and 100g serving is more generous than it might sound! But - I do get it. I had that issue with pasta for many years...I could eat embarrassing amounts of it, I associated it with being happy and satisfied and it was a dangerously emotional connection to something that really - should not be. In time, and it did take time, I learned that I could have it but only as a "minor player" in the plate - to fill up on other things and let that be an accent to the meal instead of "the" primary component. I also like your focus on letting things average out vs holding yourself to "x" per day, which can be pretty hard in maintenance times. Bodies aren't going to look at food over 24 hr periods anyway, and if someone is tracking/counting/weighing or using Fitbits etc. - it's easy to start to see that "on these days, I burn "this", and on THESE days, I burn so much less/more!" - and get a true average that allows you to be more flexible. I feel better with the small deficit on most days so that if I have a really sedentary day, or it's a meal out, I've got some breathing room for those moments. It's a bit more flexible this way as well. (Or like today, I wasn't hungry for lunch at all, so I didn't bother - BUT - it allowed for a nice big dinner easily!) I felt your pain on the "looking back" bit - as we get smaller, so do our numbers. :-D On the matter of having small amounts of things I love, if it helps at all, the things that have helped me the most is focusing on hitting nutritional goals first, (which usually for me also means I end up really full!). Sometimes dessert is even part of this strategy if - for instance - I make one of my protein desserts (which more often than not are also sugarfree or almost so)...you get too full to eat anything else! Learning how to make good substitutions has been a lifesaver, and on days where I maybe could use more healthy fats, or protein, help me get them. Conversely, on a given day, I've hit the numbers I needed, but find that I have a bit of "spare change", as it were, then I might have a piece of chocolate or measure out 100g of ice cream (we have one brand here which is really good, and about 200 calories for 100g, which I can slot into my numbers pretty easily). Whatever it is, in those circumstances, it better be worth the calories. One thing this process has done for me is making me reject stuff that's just...crap, really. If it's chocolate, I want something so good that the little bit is satisfying and elegant and not just a "big old pile of fried brown whatever". I'm glad those days are behind me, and I don't miss the person who ate that way. (And sorry for the length..gah. :/) 

Heidi your plan sounds very realistic and sustainable. If I were as close as you are I would be doing the same thing, too. Hugs! 

Many thanks folks for your support and encouragement, and I'm honoured to be an inspiration 😊 Thank you RGG for your long and interesting post! I have also been using desserts as a filler and nutritional supplement, mostly fruit, jelly and a dollop of yogurt in my case. They also keep the brain contented 😀 I am going to check out the ice creams next time I go to the supermarket, and perhaps I'll find something good there. The one I fancy is turron flavoured, so it's Spanish made, and I bet it's crammed full of bad fats and sugar, as well as almonds. But I will look, and if that one is no good, I will leave it, or get something else. I'm definitely with you on the 'taste rather than bulk' thing too, and have been enjoying some jolly nice chocolate treats, in small quantities. It will be okay if I can stick to the small quantities - else they'll go back on the banned list, for now. 

Brilliant plan