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Post by bbbearsmom on Dec 14, 2019 0:24:08 GMT
Saturday, 12/14
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 Dec 14, 2019 0:24:41 GMT
I weigh myself every morning at home, and get weighed once a week at my evening WW meeting. I do take action if I gain 2-3 pounds (and it is a real gain), this is after I whine a bit first. I keep my advantages in mind especially passing my bloodwork at my yearly physical. I understand that this is hard at times, and does get easier. We have "give ourselves credit" days on Sunday when we aren't doing the review. Working on the sabotaging thoughts (reviews help). I do suffer from portion creep at times and have to cut back on my food when I gain. I still plan and track my food. I have go-to's for meals and snacks. When at home I eat pretty much the same type of things day to day. The reviews help me to remember eating slowly and mindfully. Doing exercise. Have my WW meeting and online support groups. Do coaching in my online support groups. Am so happy with my weight loss.
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Post by cathygeha on Dec 14, 2019 6:16:53 GMT
Remaining at goal was almost harder than losing in the first place. At least when losing there was the incentive of seeing the number go down. I need to get back into weight loss mode and that will happen when my daughter leaves. At least so far I have not gained weight while she has been here!
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Post by lani on Dec 14, 2019 16:47:19 GMT
Yes, I am doing all on the list, except my only diet coaching is posting here and on the GDT Beck thread.
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Post by surfgirl on Dec 14, 2019 19:03:10 GMT
I like Beck's 'recommit if you gain 3 pounds, that's key to not letting the gains get away from you and out of control.
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