Strategies for Maintanence From 1PD Vets

[SurferGirl]

I'm hoping I can get all you 1PD veterans out there to come here and post the strategies that help you maintain your weight. You all are the experts, and you're doing it every day so please share your wisdom with the rest of us!

Do you generally follow all the life after diet rules? If not, which ones are you skipping (i.e. the fruit 1 time a day). Which are the hardest for you to follow?

What is your typical daily diet? Are you hungry often? What foods have you noticed make you hungry? What kinds of carbs do you eat/avoid?

How do you gauge how you are doing (i.e. weight, measurements, clothing fit, etc.)?

When you notice you are up, what do you do? Do you ever go back to diet portions? Do you do the 48 hour no carb? How have these strategies been working?

Have you added in exercise? How does this effect what you eat on workout days? Does it make you hungrier, for how long?

If you use your weight to gauge, what have you noticed as far as fluctuations and what they may be caused by? How do you deal with gaining muscle and the weight increase from that?

Wow, I have a lot of questions? (I think Bitten would be proud ;) ) Please just post what you can, any input is really REALLY appreciated.

Thanks So Much!!!
SurferGirl

[SurferGirl]

I took the liberty to add a post from GailStout(a real 1PD hero!) here because I think it applies and the info is useful.

USE YOUR CLOTHES to determine how you're doing. If they get tight, hop on the scale at the correct time (right after you awaken and empty your bladder), assess the damage, and do what you have already demonstrated to yourself you CAN do. I know that I'm continually surprised that as much 4 pounds can come on overnight due to water or "one more (whatever)"...but I also have the correct technology to take those pounds right off again.

For example, it's been well below zero for about three weeks here -- our bodies are COLD! It's hard for a COLD body to willingly give up extra insulation -- it's contrary to how the body is wired to work. I'm not too worried about the fact that my pants this week are a bit tight; I'm thankful for the extra insulation. But I also know how to make my pants fit nicely again.

Just do what your Guide says, and don't do something ELSE. Take your win on your weight (you DESERVE it) -- but DON'T sabotage yourself by weighing all day long!
__________________
GailStout

[SurferGirl]

Guys, I'm really curious how you're doing out there. Please respond. :praying: Pam and Sharon, I know you're checking in sometimes.:hiding: And what about Shawn, Bronwyn, Mary and all the rest of the maintainance gain? How do you do it? :confused:

[jrose85826]

Thank you for putting this together. I have been struggling too and I am really curious how all the veterans are keeping the weight off.

Recently, I felt I didn't have enough carbs in my diet. I want to be able to have more than a piece of toast a day with out have to go carb free for 48 hours. So, I ended up starting the refeeding carb portion of the program to see if I can get more carbs in the diet after doing 48 hours of no carbss. I crave carbs around 2 - 5 PM, so this is when I am having my carbs. Plus it gives me the rest of the day to work them off by moving around. I am on the 2nd day of three pieces of toast and I am up 1.2 lbs from yesterday. Any advice the veterans can give me around carbs would be most helpful. I understand I can't sit and eat a loaf of bread with out seeing a change, but I'd like to be able to have some carbs everyday.

Thanks in advance for the help and thanks again to Surfer Girl for putting this together!!!:praying:

[SPDeRosa]

Do you generally follow all the life after diet rules?

No, which is why in the past 6 months post diet I've gained back 20 lbs since I ended refeed. Of note, I wanted to gain back 10 lbs as I was just too thin at 152lbs. So I didn't mind going back up to 165lbs. But now that I'm over that 165 I have to do something about it.

If not, which ones are you skipping (i.e. the fruit 1 time a day). Which are the hardest for you to follow?

I skipped them all, although I do still avoid carbs for breakfast. For a while I was only doing carbs at lunch, but right around Thanksgiving I became a little less careful to the once-a-day carb rule. Portions sizes got bigger too.

What is your typical daily diet? Are you hungry often? What foods have you noticed make you hungry? What kinds of carbs do you eat/avoid?

I try to stick to plan foods a lot, but I've let myself snack and deviate. I get hungry when I eat junk food, so I try not to buy it. I do notice that I reverted back to not eating fruit and instead eating nuts or even worse - "healthy" chips. (Since when did junk food become "healthy"? What have I been thinking???)

How do you gauge how you are doing (i.e. weight, measurements, clothing fit, etc.)?

I don't really weigh myself. Instead, I've been going by the fit of my clothing. I also noticed today that my ribs aren't as pronounced as they were even a month ago, so I know I have to go back on plan for a bit.

When you notice you are up, what do you do? Do you ever go back to diet portions? Do you do the 48 hour no carb? How have these strategies been working?

I haven't really monitored myself closely. I did try to go no carb for two days and drink water, and that seemed to help bring a pound or two off here and there. I'm now going back to the full plan poritions as I want to drop about 7-8 lbs. Interestingly, since I am up quite a bit from when I finished refeed, by the plan rules I'm supposed to redo blood work and get a new plan. However, I don't think that's necessary ... but I guess I'll see soon enough!

Have you added in exercise? How does this effect what you eat on workout days? Does it make you hungrier, for how long?

Exercise makes me hungry, so i don't do it. LOL I do want to start going back to the gym ... but again, I'm just being lazy. I'm guessing that if I ate better, drank more water and actually went to the gym, I wouldn't have gained so much weight back.

If you use your weight to gauge, what have you noticed as far as fluctuations and what they may be caused by? How do you deal with gaining muscle and the weight increase from that?

I haven't been tracking fluctuations, but I know I go up when I snack or eat too many carbs. That is VERY obvious. Since I'm not doing weight training I know my weight gain is water and fat, not muscle

[Shasha]

{hi} there :surf: Girl & Shawn & Buddies

Hope you don’t mind, but I just moved your thread into the new LIFE AFTER DIET SECTION…

Hope to hear more of your tips soon!!

All the best!! :bighug: from me!

[SurferGirl]

Hi Shawn,

I finally saw your post! I'm so sorry for my ridiculously long delay in responding.

Thank you so much for answering all my questions!

I'm sorry you've been struggling with the maintanence. I think its natural to test the waters after being on such a strict program. I've certainly done that, and payed the price. I felt pretty darn crappy, and it was depressing to undo that hard work. Now, I'm sticking to the rules and trying not to treat food as the most fantastic thing in the universe, lol. I too had gained about 10 lbs more than my happy weight, but suprisingly, it came off pretty quick after I went back on plan for a few days.

I have a hard time balancing the hunger from exercise with eating appropriately for my body. I'm still working on this. I went rock climbing on saturday and ate a whole bag of trail mix and a bunch of other food too.

Sometimes I think maybe I should stop exercising so that I can maintain my weight better, that's crazy huh?

Have you gone back on plan to get rid of those lbs that latched back on? How are things going now?

Its so good to hear from you!
SurferGirl

[Aqua Eyes]

Rock climbing?! Wow! Surfergirl... Were you rock climbing BEFORE you started 1PD? I'm guessing not! See what weight loss will do for you? I'm looking forward to getting more active when I finally reach my goal.

I want to hear from ALL of you after Refeed about the struggles of a balanced life with the diet. I'm hoping to start weight lifting and body sculpting to firm up the flabby parts, but realizing that this could actually put on weight because of increase muscle mass... but the increase muscle mass is good for burning more calories and maintaining the weight off. Right?

[SurferGirl]

Hi Again, Aqua Eyes,

I had a really hard time finding balance with the exercise but i did find it. And it is sooooo worth it. The exercise just totally focuses my attention on how freaking amazing my body is now and it motivates me to keep it all together. I love being able to do all these activities I could never really enjoy before. You have worked so hard to get where you are now, so use that helathy body, put it to work, let it show you what it can do. You will be AMAZED!!!!

Kindest Regards,
SurferGirl

[alabama]

Hey girl!!!!

What's the secret?? How do you motivate yourself to get back on the bus??! How do you maintain and exercise without being starving?! Specifically for carbs...

I need some serious tips!!! We are all so proud of you and all your success...:party8:

Thank you for always checking in! Your advice is extremely valuable!!!

[SurferGirl]

Hi alabama!

What's the secret??

No Secret, really just monitor your weight, how your clothes fit, how you feel.

How do you motivate yourself to get back on the bus??!

I feel like crap when i'm not on the bus. This has been tested many many many times since finishing the diet. When i'm "on the bus" i feel in controll and balanced and generally happier. When i'm eating too many carbs my hormones are out whack, i feel lazy, depressed, and yucky. I still fall off the bus, make mistakes, but at least now i can identify whats going on and fix it.

How do you maintain and exercise without being starving?! Specifically for carbs...

Well I love carbs, i think we all do. And i eat carbs when i exercise because my body needs them. I try to eat healthy stuff (whole grains, fruit, veges), but i'll have treats at times too. As soon as i start "needing" treats, i cut the carbs for a few days to get back in balance. This is a difficult balance though, you can't allow yourself the same amount of carbs when you don't exercise.

BTW-You shouldn't have to be "starved", just eat a bunch of veges and some protein and the actual physical hunger should be kept at bay without messing with your weight. its the other stuff, the stuff we want, not need, that gives us problems. A lot of time the want for bad stuff goes away once you get your hormones in check again.

I hope my advice helps. This is hard, and i think we just keep on learning from here out. Make mistakes, then fix it, a continuous cycle. Just keep working at it, that's the most important thing.

Best wishes!!!!!!
SurferGirl

[PhyllisRis]

Thanks for sharing that with us SurferGirl.....that info is invaluable! I'm glad that you're still visiting us.... AND I'm glad that you're doing so well after re-feed! I can't wait to join you....only 2 more pounds for me!
Phyllis

[SurferGirl]

Whoa Phyllis! I wouldn't have recognized you by your new profile pic!!! you are looking like a whole new woman! Congrats, and those two pounds are already history and they don't even know it yet :)

Alabama, i forgot something....it took me a couple months before my weight chilled out. The first bit was a constant battle, and i couldn't figure out why my weight was so unstable. I think the body takes a bit to adjust. Eventually the exercise and the food balance will get easier for you and your body will respond more consistantly to their effects. Thats all!

[alabama]

Surfer girl, you truly are amazing and always always come through!!!!! thank you sooooo much for all your advice and suggestions....

I am adjusting and trying not to freak out. I still have about 15 pounds I would like to lose, but having a hard time thinking about that right now without getting overwhelmed! Plus knowing I cant really go back on plan til after august 8th for a few days in between meetings. seems harder to start all over again, not that I have gained very much back just healthwise couldnt get completely to my goal. could be thyroid adjusting and doing the 5 pounds up and down again. good to know that you had the same issues and I am not alone on this! invaluable info as Phyllis so brilliantly said, like always:-D.

Surfer girl, I thank you for being such an awesome leader so that we can follow your lead, not give up on ourselves for the rough patches and see the potential we all have inside of us. i appreciate the time you take to come back and help us along the way. You have done such a great job and look amazing!!! btw, any new pics?? how is the surfing? i am in LA right now and enjoying the cooler air. You can hardly breath in AL.

Phyllis, you rock by the way... Looking fantastic!!! Staying the course and always being a rock for everyone on here. I read all your encouraging posts and you amaze and inspire us all! Thank you and we are routing for you too.

[PhyllisRis]

:party1:

[UnspeakableJoy]

Hi everyone!

SurferGirl - thank you for creating this post and thanks Shasha for creating this new forum!

I learned all too well what it's like NOT to follow the rules after refeed. After going back on the program and refeed (my 2nd go round) I'm not going to let it happen again - I follow the rules to the LETTER.

I have been working out with a personal trainer 5x a week since March and it really helped tone me up but did increase my hunger. I just played around with our approved foods within my "prescription" until I could find the right balance I could live with.

I have added more carbs in the past month, but I was in training for my first triathlon (which I completed this past Sunday, July 12th - the swim was the scariest part, but I rocked the bike and run! There is no way I could have done this before 1PD!)!

I've learned so much from being on 1PD, but most importantly, I learned to follow the rules! When I'm faced with temptation - I just look in the mirror and see the new woman looking back at me, and I know no deviation in the world is worth the happiness that I have right now!

Good luck everyone!

[PhyllisRis]

YEA Joy!!! You are a true role model! Way to run a triathlon!!! Good for YOU!!!
Phyllis

[Dayanira]

A triathlon!!! Fantastic Joy!!

What is life without "rules"?

"Life is the only game in which the object of the game is to learn the rules" -Ashleigh Brilliant quotes.