Half the Weight Loss - a Milestone

I have consistently weighed in below 151 for more than two weeks. I'm calling it half the goal achieved. A couple pairs of pants are noticeably looser and others fit much better. The muffin tops are still there, but smaller. I can see a better shape in the mirror - at least at some angles.

My friends have been remarkably kind about not asking my weight, but they do ask how I plan to lose while baking cookies. I find it difficult to write about weight loss. It's like writing about religion. People cling to deeply held beliefs about weight loss which, much like the troublesome pounds, are hard to shed.

Remember that 149 on my scale is 150
by the doctor's office scale.

These beliefs may have come from one authority or another, many of whom tout elaborate theories or philosophies in a popularized book, and are only partially based on science. If you have a diet that eliminates specific foods, doesn't put health at risk, and it works for you, go for it.

I won't be one of those "authorities." As a result, I won't be "prescriptive" in my advice. That is, I will rarely say "you do this or that." I'll write about what I've learned works for me, in first person.

Luckily, I've eaten reasonably good-for-me foods all my adult life, cutting down on chips, cheese, burgers, and portion size as my metabolism slowed. The modest adjustments to my diet are things I know I can do. If you find something here that makes sense, run with it.

Here is what I've learned so far.

• Baking is not a sedentary activity. To bake, I have to stand up and not veg in front of a screen. Just three hours of walking around the kitchen burns calories.

• Other people like my cookies. People really appreciate a plate of cookies at a knitting group, a potluck, or a work group meeting. And I meet with people all the time. My friends and coworkers are happy to eat my cookies, share them with their friends and family, and give me their impressions. My shared plates of cookies are conversation starters and they deplete my supply. The bonus is that I've rooted out several cookie aficionados with great recipes - resources for the future.

• I can eat less and feel full by inverting my cereal bowl. Well, dumping it out might work, too, but that's not what I mean. Instead of pouring in cereal and topping it with fruit and milk, I can fill a bowl with cut up fruit (some combo of apples, bananas, blueberries, raspberries from the freezer in winter, pineapple, grapes), then top it with yogurt, a bit of milk, and a tablespoon of cereal for crunch. Coffee is my mid-morning "snack." Usually, I don't get hungry till mid afternoon. Fruit takes more time than toast, but it's all about commitment. Getting up 15 minutes earlier to cut fruit makes weight-loss a priority, an integral part of the schedule, and a reminder at the start of each day.

• I eat to fuel my activity, and stop by 8 p.m. If I stop eating by 8 p.m., I digest most of my food while I'm still active. I think it doesn't go directly to fat, or as Rhoda nailed it on the Mary Tyler Moore Show, I don't "apply it directly to my hips." Showing my age, but a good line is timeless.

• I can eat half of  the portion I'm served at a restaurant without feeling hungry afterward. If I immediately cut the plate in half visually, I can count on a flavorful lunch for the next two days. (Another bonus!) Saving for later is only a problem on the road, where refrigeration may be scarce and I don't want to waste. That's when a willing partner to split a plate comes in handy. "Half portions" do seem more expensive, but if I am focused on my goal, this last resort is worth it.

• Dessert portions can be satisfying even if they are small. I don't feel deprived if I eat a small sweet item, say three of my cookies, in the afternoon, then a single sweet (I love a piece of chocolate) soon after dinner.

• Aerobic activity gives my daily energy a big boost. The research is unclear about whether and how exercise might boost metabolism, but there are other benefits. After aerobic exercise or a one-mile walk, I have more energy to do other things, so I continue to be more active later in the day. Resistance training can build muscle that requires more calories when walking, or even at rest. And, of course, the exercise burns calories. Find a good summary article here.

• I make a few rules I can live with.  I know some people have trouble with "rules" - it's an authority thing. Think of these rules for eating as "rules of the road" - they keep you safe in unsafe territory. Whatever I call them, if I make them myself, they don't feel imposed and they don't feel like deprivation, but help me stay focused on my goal.

All that said, I follow my rules most of the time, but way more of the time while I'm focused (the latent ADHD is showing). I realize I always keep some guidelines in the back of my head, but since my blog, they are in front of my face, literally. The laundry room door is a good place to hang them, but the frig is better.

What rules work for you?