BBR -- Thursday, 12/14 -- Chapter 12

BBR – Chapter 12 Answers
BBR Chapter 12

How to stay at your goal weight:

Continue to weigh yourself between once a day and once a week. I weigh myself daily in the morning and once a week about 5:30 p.m. for Weight Watcher purposes.

Recommit yourself if you gain 3 pounds. I do this, although I usually take notice when I get two pounds over.

Create a Maintenance Advantages Response Card. I keep my reasons for staying at my goal weight in mind.

Anticipate the amount of effort required for maintenance. (Remember it will get hard at times and then it will get easier.) I love this and think of this when it does get hard and remind myself that I’ve had easy times.

Give yourself credit. I do this once a week on a thread on here. I sometimes do this at other times.

Respond to any sabotaging thoughts. Working on this. The reviews help. I need to remember to slow down and think.

Eat the same amount of food (calories, points) that you’ve been eating to stabilize your weight. I do go into portion creep at times and that ends up in weight gain.

Continue to plan and monitor what you eat. I’m still tracking, and I usually plan ahead.

Create menus. (Have a group of meals where you know the calories/points and switch between them.) I have a group of foods that are my go-to’s.

Eat consistently from day to day. I eat pretty much the same from day to day.

Use good eating habits. (Eat slowly, while sitting, noticing every bite, and stopping when you are mildly full.) I work on doing these.

Keep up with exercise. I do some exercise daily.

Continue to get support. I go to a weekly in-person WW meeting and have online support groups.

Consider becoming a diet coach. I think I do coach in my online groups.

Take pleasure in your weight loss and in your level of fitness. I do enjoy being at this weight.

I do almost all of these.  I haven't looked at my MARC for years.  

Continue to weigh yourself between once a day and once a week. - I don't do this

Recommit yourself if you gain 3 pounds. I do this, although I usually take notice when I get two pounds over. - I notice when my belly gets bigger and my pants are fitting more tightly around my hips and thighs

Create a Maintenance Advantages Response Card. I keep my reasons for staying at my goal weight in mind. - I still use and edit my ARC as needed + I have two other cards I try to read every day

Anticipate the amount of effort required for maintenance. - It is still hard and takes a lot of time and mental energy

Give yourself credit. - I write down my credits every day

Respond to any sabotaging thoughts. - this is the hardest part for me. Still a problem after dinner, late at night.

Eat the same amount of food (calories, points) that you’ve been eating to stabilize your weight. - I eat pretty much the same stuff daily until after dinner. That's when the variation occurs - either nothing, a little something or way more than I should. I do eat a lot less than I used to - I used to eat a whole box of Thin Mints at a sitting. I don't do that. But I still eat food that isn't good for me.

Continue to plan and monitor what you eat. - I write down a plan and I try to stick to it.

Create menus. - I do this all the time since I cook most of our meals - 5 days a week. My SO cooks one, and we have frozen pizza we like for one

Eat consistently from day to day. - I eat mostly the same stuff for lunch. Dinner varies but within a range of foods that I like to cook

Use good eating habits. (Eat slowly, while sitting, noticing every bite, and stopping when you are mildly full.) - working on this. I could eat slower and notice what I'm eating more. My problem is that I like hot food and the food gets cold if I eat too slowly!

Keep up with exercise. - I usually am a very regular exercise

Continue to get support. - I post online on another board. Does this board. have a daily credits or other thread for support?d

Take pleasure in your weight loss and in your level of fitness. - I'd be happier about 10-20 lbs less but I'm pretty happy with where I am.

ermabom, I forgot to add that I take topic suggestions.

ermabom, It's all on here.

Thank you bbbearsmom for this review.