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Post by bbbearsmom on Aug 12, 2019 23:42:48 GMT
Tuesday, 08/13
BBR Chapter 12
How to stay at your goal weight:
Continue to weigh yourself between once a day and once a week.
Recommit yourself if you gain 3 pounds.
Create a Maintenance Advantages Response Card.
Anticipate the amount of effort required for maintenance. (Remember it will get hard at times and then it will get easier.)
Give yourself credit.
Respond to any sabotaging thoughts.
Eat the same amount of food (calories, points) that you’ve been eating to stabilize your weight.
Continue to plan and monitor what you eat.
Create menus. (Have a group of meals where you know the calories/points and switch between them.)
Eat consistently from day to day.
Use good eating habits. (Eat slowly, while sitting, noticing every bite, and stopping when you are mildly full.)
Keep up with exercise.
Continue to get support.
Consider becoming a diet coach.
Take pleasure in your weight loss and in your level of fitness.
How have you dealt with the items on this list?
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Post by bbbearsmom on Aug 12, 2019 23:45:30 GMT
I think this is a good set of ideas on how to maintain your weight loss. I do most of them, some I could improve on. I need to work on recommitting because I'm gaining weight. I'm getting up to my goal weight and need to do something or else I'll need to start paying for meetings. WW is supposed to come out with new plans at the end of this year or early next year. I hope I like one of them. If I do I will go back to following WW, now I am calorie counting.
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Post by cathygeha on Aug 13, 2019 6:42:22 GMT
Continue to weigh yourself between once a day and once a week.✔️ Recommit yourself if you gain 3 pounds.✔️ Still working toward goal weight BUT once there...3-5 pounds will be the weight gain allowed before cracking down
Create a Maintenance Advantages Response Card. Probably notAnticipate the amount of effort required for maintenance.✔️ (Remember it will get hard at times and then it will get easier.) Maintenance is not easy BUT catching weight gain sooner than later is the best way to handle it.Give yourself credit. Not sure I will remember this oneRespond to any sabotaging thoughts.✔️ Eat the same amount of food (calories, points) that you’ve been eating to stabilize your weight.✔️ adding in a bit at a time in calories or points to figure out what can be eaten to maintain is the trickContinue to plan and monitor what you eat.
yes to monitoring
no to planning I never have planned in the past but have always monitored food intake and weight so see myself doing that in the future. I used to plan for events so might do that if not plan on a daily basis for every meal.
Create menus. (Have a group of meals where you know the calories/points and switch between them.) I have some set aside and have set up a notebook with this in it to refer to. Some WW cookbooks give points/calorie values when in need of a snack or meal for a certain number of pointsEat consistently from day to day.✔️ Use good eating habits. (Eat slowly, while sitting, noticing every bite, and stopping when you are mildly full.)✔️ When I remember...mostly for me it is a matter of calories/points in and recording them. If I track then I usually lose/maintain...when I don't track I gainKeep up with exercise. Haven't gotten an exercise routine in place BUT once it is in place would maintain it after reaching goal...Continue to get support.✔️ That is what this and other online groups is/are forConsider becoming a diet coach. I almost did this in 1984 BUT they wanted a one year comittment and I didn't know I would be there that long so didn't do it - should have lied and gone for it with WW. I did do this in 1999 when at goal weight and was in charge of a group of meetings for some American women while living in Beirut...then moved and gained and...seems I move and gain...
Take pleasure in your weight loss and in your level of fitness.✔️ Loved that feeling! Can't wait to feel it again! |
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Post by lani on Aug 13, 2019 15:07:22 GMT
I am good with all of these. Yay, me.  |
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Post by surfgirl on Aug 14, 2019 6:45:30 GMT
These all sound good,but I'm not there yet so I'm not going to respond this round.
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