Tracey's Maintenance Journal - Year One
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I know you can do it Tracey
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Thanks Brenda!1
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tlblanksfit wrote: »Hello everyone, I have decided to go back into weight loss mode for the month of January. I have been above my maintenance range now for 16 days and I need to get back down. I am going to go back to strict Basic OMAD and hopefully that will get me back closer to 150 by the end of the month.
You can do it!0 -
tlblanksfit wrote: »Hello everyone, I have decided to go back into weight loss mode for the month of January. I have been above my maintenance range now for 16 days and I need to get back down. I am going to go back to strict Basic OMAD and hopefully that will get me back closer to 150 by the end of the month.
You can do it!
May I ask what "basic" OMAD is?0 -
Good luck with the plan. I’m sure you can do it! Take one day at a time and you’ll get to goal soon.
Hope to hear more of your progress updates!0 -
Good luck with the plan. I’m sure you can do it! Take one day at a time and you’ll get to goal soon.
Hope to hear more of your progress updates!0 -
As you can see from my chart below, I have averaged a 2 pound gain for the last 2 weeks which screams to be handled. I think my best most reliable plan is OMAD. All other modifications have led to gains so I will be doing the Basic OMAD (one small plate) through the month of January and then resume maintenance doing OMAD.
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OMAD THE BASICSas posted by Joe.
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It violates all modern dietary advice, but this is how our hunter-gatherer ancestors ate since the time before humans could even be called humans. And this is the ONLY way I know of that basically guarantees that you will lose the weight and keep it off forever. Not only that, but you will feel better and be sick less. I am living proof. Here are the basics...
#1) Pick a goal weight range--not a weight, but a weight range of about 15 pounds since we humans are always in a state of flux. This will change as you get more confidence and approach where you first set out to be at.
#2) Weigh yourself to begin with. Weigh yourself when you wake up and use the same scale.
#3) Continue to weigh yourself ONLY ONCE every seven days. Don’t break this rule! Pick a day of the week and weigh yourself on that day without fail. Body weight fluctuates, so don’t weigh everyday. You will psych yourself out. For every 3,500 calories reduced over 7 days, that is generally 1 pound of body fat lost. You lose weekly, NOT daily. So weigh weekly.
#4) Set aside a 4-hour window to eat in. It should be the same time everyday. It can be morning, noon, or evening. It won’t change the results, but keep the same window everyday.
#5) Eat your one meal within your window always. Do not vary the times.
#6) Eat with "the 4 ones" in mind…
A. Only ONE meal per day - no snacking or anything with calories afterwards. Any medications or supplements can be taken with the meal. Eat whatever you want. You'll find you crave healthier foods as time passes and your stomach shrinks. Don't worry about that now. Just no "junk food" (i.e. foods like chips or candy that you'd never want to make a meal of anyway).
B. Eat ONE average-sized dinner plate completely filled up - including any desserts, sauces, etc. No eating from containers or bags, but fill up your plate. Don’t starve (there is a difference between being hungry and starving, btw). The idea is not to starve, but to shrink your stomach back to a reasonable size. This is especially important if you are a binge-eater and can consume six plate-fulls of food and thousands of calories per day. Don't try to overdo your efforts. Fill up. It is mightily difficult to get more than 1,700 calories on one plate. This is a form of de facto calorie-counting, but also invokes the fasting portion to reset and regulate blood-sugar levels and metabolism. This is why this plan works when others do not. There is a reason why every culture the world over has historically had fasting as an integral part of their regimens. It helps the mind and body.
C. Have ONE calorie beverage with the meal - this will help get your calories (beer, milk, or juices, but should generally be no more than 12 to 16 oz in size). Save the calorie-free beverages for later as meal replacements. You want your body to associate them with no insulin production.
D. Finish within ONE hour. Eat and be done with it.
#7) After the meal, only calorie-free liquid consumption can be had, like water, coffee, and teas. Diet sodas and water enhancers are also an option, but teas and coffees are preferred since they aid in weight loss tremendously and have next to no calories at all. It is best, however, to vary your beverages since you build up resistance to the weight loss effects if done every single day. Mix them up.
*** If you are diabetic and have unsafe blood-sugar drops, you can use juices to raise it back up, but only if medically necessary to do so. You don’t want your pancreas active during fasting. ***
#8) At least twice a week at meals, consume 1 cup of the juice of your choice with two tablespoons of raw, un-distilled apple cider vinegar. This is an old folk remedy, but will help enormously in losing weight. It makes the body more alkaline and has a plentitude of health benefits.
#9) Allow one splurge day per week. For this splurge, you will eat one meal or multiple throughout the day, but ignore the one-plate/one-beverage rules. Try not to gorge, but it’s ok if you do (generally, when you are more thirsty than hungry, you can stop eating). The splurge will push your metabolism into high gear and help to make up for any deficiencies. Vary your splurge days, but never have more than two splurge days back to back unless you are close to your goal weight.
#10) Try not to deviate from too many of the above rules. You can have what you want, but you only have 23 hours at the longest until your next meal. Don’t get talked out of it. OMAD doesn’t “teach your body to store fat,” does not “mess up your metabolism,” and is not “unhealthy.” Don’t listen to the parrots. They only know what they hear from the nonsense dietary wisdom of their time, which happens to be false.
This will work if you do it. “The shakes” will go away and you’ll feel better as the weeks progress, although the first week will be difficult. It is no different from a drug addict having to detox. You must learn to break your dependence on food. Your following your cravings and psychological eating is what made you need to lose weight in the first place, not pigging out at Thanksgiving. By eating at the same time everyday, you will never again struggle with weight for as long as you do this. But your body will always go for what it is IN your stomach instead of ON your stomach if you keep up the multiple feedings. This is why those who carry on about eating multiple times a day either don’t lose weight, or don’t lose beyond a certain point. Serious weight loss requires being a little hungry, even though this is against modern dietary advice.
This demands some sacrifice, yes, but the difficulty passes, and it calls for less sacrifice than merely “moderating” portions three times a day. It is precisely because this is difficult that you know it will work--because anything worth anything costs something. Don’t give up. It doesn’t matter what anyone else says or does. For you, you eat once a day. Stick to that resolution and the pounds will fall right off!2 -
Today's meal. I also had an apple with a tablespoon of peanut butter and a chocolate kale shake.
Half BLT Sandwich with pickle spear, salad, and chicken vegetable soup
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You can do it. I do think it is unreasonable to try to stay at an exact weight. Like Joe said pick a weight range to work with. I find that I bounce around in a 5-lb window and once I hit the upper end, I try to get busy again. Good luck!0
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Bob, I agree. The five pound range I desire to bounce around in right now is 150-155. I have been above 155 for the past two weeks and I want to get back down to near 150.0
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I'm sorry your new plan didn't seem to work out, but basic OMAD always works so well for you, so I know you will get back down! After last week, we probably weigh around the same now, so we can be weight loss sisters once again.
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tlblanksfit wrote: »Bob, I agree. The five pound range I desire to bounce around in right now is 150-155. I have been above 155 for the past two weeks and I want to get back down to near 150.
I think when you drive to your lower range, you can do what you want tell you hit your upper range. Just make sure you get busy when you hit the upper range. I don't think we can balance weight perfectly. We will either be losing or gaining even if it is very slowly. That is why I think we need a high point to get going again because we are either losing or we are gaining back towards our high point, we will not sit still perfectly balanced. I believe that is why Joe said to pick a weight range to live in. My weight range is just 5-lbs but it is still a range.0 -
That sounds good to me. I will join you in your last 25 days in weight loss mode.1
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By doing basic OMAD I know you will get back down to 150 ((Hugs))1
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It definitely works. Yesterday I was 159.3 and today I am 156.4. I am going to continue the basic OMAD course through January.3
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Good job Tracey.0
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Nice drop, Tracey! I'm excited for you and happy that you have stayed the course with trying to figure out this maintenance thing.0
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Today's meal.
Salad with vidalia onion dressing, homemade chili, cornbread muffin, 2 salt and vinegar wings, and 2 hot wings
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Nice meal Tracey and super nice loss! KISS-OMAD is perfect just the way it's written...no need to rewrite the book...it's magic 0
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Happy New Year Everyone! 2018 is going to be great!!
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Happy New Year, Tracey!0
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Happy New Year! I'm right with you on the basic OMAD to get the rest of this weight off... It works - just hard to get back into after doing other stuff (e.g. me doing 2MAD for the past 2 weeks... Yikes).0
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How was yesterday, Tracey? Are we back to being weight loss sisters? Came in at 154.8 today.0
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Yesterday was a bit of a splurge and I came in at 156.8 this morning. I am back on track today so I'll be right behind you soon I hope.1
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I have decided to ditch the goal range for now. I am just now aiming to stay below 160 pounds. However low I can get is gravy, but as long as I stay below 160 pounds I am satisfied.
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Nice! You look great, so that sounds like a good plan. Will you be making a new plan?0
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You do look great, I agree. Trying to get to a certain weight has always been my downfall in the past I think. I was always trying to get under 150 when I looked perfectly fine in the 155 range. I'd start extreme dieting because my body never liked going below around 155 and then everything would fall apart and I'd gain it all back. I think staying below 160 is an excellent plan...0
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Nothing wrong with staying at a descent weight. I stayed mostly constant last year and then decided to lose some at the end of the year. I can maintain fairly easily but losing is work for me and takes some mental energy so I sometimes need to recharge to lose again.0
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Nothing wrong with that 0
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