November 2022 Maintainers' Check-In
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Replies
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Name: Marisa
Age: 61
Height: 5’7”
Total weight lost: 35-40
Time it took to lose: 8 months
How long in maintenance: I hit my goal weight in April of 2022 and have been in maintenance since then.
Maintenance weight range: 130-135 pounds
Average weight recorded for 2020: 165 pounds
Average weight recorded for 2021: 158 pounds
Average weight recorded for January: 146.8
Average weight recorded for February: 142.7
Average weight recorded for March: 137.9
Average weight recorded for April: 134.9
Average weight recorded for May: 133.4
Average weight recorded for June: 133.4
Average weight recorded for July: 132.8
Average weight recorded for August: 133.2
Average weight recorded for September: 132.2
Average weight recorded for October: 132.1
Week ending average:
Nov 5: 133.5
Nov 12: 132.9
Nov 19: 133.5
Nov 26:
Successes/struggles of the week: Had some struggles last weekend with social events and lack of exercise, but felt I got back on the wagon on Monday. Had one binge mid-week.5 -
HEAVIEST weight: 175.4 in early 2013.
Total Weight lost: 30 pounds
Time it took to lose: ~6 months
How long in maintenance: Since July 2018 -- but with some fluctuation outside of goal range.
Maintenance weight range:
Ideally 145 - 150
Absolutely 143-153
(STILL not sure those are the right answers)
Weight History:Average weight recorded from 2017 (12 months): 163.8
Average weight recorded from 2018 (12 months): 150.7
Average weight recorded from 2019 (12 months): 144.8
Average weight recorded from 2020 (12 months): 147.1
Average weight recorded from 2021 (12 months): 153.4
Average weight recorded from January 2022: 151.8
Average weight recorded from February 2022: 152.9
Average weight recorded from March 2022: 151.2
Average weight recorded from April 2022: 150.2
Average weight recorded from May 2022: 148.6
Average weight recorded from June 2022: 152.0
Average weight recorded from July 2022: 153.2
Average weight recorded from August 2022: 151.5
Average weight recorded from September 2022: 153.9
Average weight recorded from October 2022: 156.4
Average weight Week of...
October 31 - November 6 ................. 152.7
November 3 - 9 .................................. 147.8
November 10 - 16 .............................. 146.6
November 17 - 23 ..............................
November 24 - 30 .............................
Success of the week: I found myself a little deeper into my maintenance range. I've been both up and down, which is good because that's what it's supposed to look like. It's been two long years struggling to get back here, so I'm quite happy to be here.
Struggle of the week: Where I live is experiencing stagnant air from an atmospheric inversion. Some neighbors don't understand and insist on burning wood for heat. The worst are the people who use older stoves or don't maintain their modern stoves, and especially those who damp down the fire, presumably so the wood burns slower. There is one neighbor who's stove pipes dump out huge volumes of very dense, opaque smoke. The particulate pollution is really hard on people's lungs, especially if they have illness, asthma, or are either very young or very old. Unfortunately, at the current time, my county doesn't have any rules to manage this particle pollution or any of the other toxic substances that come from burning wood. It's really possible to run a wood stove without making so much smoke; those who don't do it are really not good neighbors. I and some others are lobbying our county leadership to adopt the standards from an agency in the next county upstream of us because they do a very good job of monitoring and putting out alerts.3 -
Name: Ashley
Age: 35
Height: 5'9"
Total weight lost: 130
Time it took to lose: ~16 months
How long in maintenance: Since June 2022
Maintenance weight range: 160-165
Average weight recorded for 2020: n/a
Average weight recorded for 2021: n/a
Average weight recorded for January: 184.2
Average weight recorded for February: 179
Average weight recorded for March: 171.1
Average weight recorded for April: 168.6
Average weight recorded for May: 165.5
Average weight recorded for June: 163.4
Average weight recorded for July: 163.3
Average weight recorded for August: 165.7
Average weight recorded for September: 169.1
Average weight recorded for October: 170.2
Week ending (Oct 29): 170.2
Nov 5: 168.6
Nov 12: 169.8
Nov 19: 170.4
Nov 26:
Successes/struggles of the week:
Success -
A couple of really strong Peloton workouts
Struggles -
Binges
Mental health issues where I'm turning to food for comfort
4 -
Name Lesley
Age: 72
Height: 153 cm (5’ 0.5”)
Total weight lost: 22.5 kg (approx. 50 lb)
Time it took to lose: 9 months
How long in maintenance: over 3 years!!
Maintenance weight range: 48 – 51 kg (106 – 112 lbs)
Average weight recorded from 2018: max 72.5 kg in July, 56 kg in Dec
Average weight 2019: 49.8 kg – reached goal weight in April, average since then 48.7 kg
Average weight for 2020 49.3 kg (109 lb)
Average weight for 2021 49.3 kg (109 lb)
Average weight recorded for January 49.5 kg (109 lb)
Average weight recorded for February 49.0 kg (108 lb)
Average weight recorded for March 49.1 kg (108 lb)
Average weight recorded for April 48.8 kg (108 lb)
Average weight recorded for May 49.3 kg (109 lb)
Average weight recorded for June 50.2 kg (111 lb)
Average weight recorded for July 50.4 kg (111 lb)
Average weight recorded for August 50.3 kg (111 lb)
Average weight recorded for September 50 kg (111 lb)
Average weight recorded for October 50.9 kg (112 lb)
Average weight for 2022 so far: 49.8 kg (110 lb)
Nov 7th: 50.9 kg (trend 51.1 kg)
Nov 14th: 50.1 kg (trend 50.9 kg)
Nov 21st: 50.0 kg (trend 50.7 kg)
Nov 28th:
Success: weight trending down (very slowly).
Struggle: I’m having mobility issues (arthritis + pain) which is impacting my activity and exercise. This is making losing that holiday weight difficult, but it’s also affecting my mental health. I’m feeling like a little old woman, walking with a stick. Holding on to things.
I’m away again later this week – to Fuerteventura in the Canaries – hoping a bit of sun will help with the mental health.
4 -
Name: Lorraine
Age: 75
Height: 5'4"
Total weight lost: 50 lb.
Time it took to lose: Over years with ups/downs
How long in maintenance: at current weight ~ 6 years - Was on maintenance for 7 years at 125 lbs.
Maintenance weight range: 115 +/- 2 lbs.
Average weight recorded from 2018: Don't have the recorded number but stayed at goal.
Average weight recorded from 2019: 114.5
Average weight recorded from 2020: 115.0
Average weight recorded from 2021: 114.7
Average weight recorded for November 115.0
Average weight recorded for December 115.0
Average weight recorded for January: 115.3
Average weight recorded for February: 115.3
Average weight recorded for March: 115.8
Average weight recorded for April: 115.4
Average weight recorded for May: 116.5
Average weight recorded for June: 116.0
Average weight recorded for July: 114.8
Average weight recorded for August: 115.0
Average weight recorded for September 114.6
Average weight recorded for October 114.8
Week of:
Nov 1: 114.5
Nov. 7: 114.5
Nov. 14: 115.0
Nov. 21: 115.0
Success: My scale only shows weight in 1/2 lb increments but still it is quite amazing to me that I am right on my exact goal weight two weeks in the row.
Struggle: I didn't track every day and I know this does make a difference. I'll try to do better this coming week. That is the same as the previous week - not good. On top of that, I didn't do my video exercises either. It was a very busy week but that is what happens in life and my health care is very important too.
3 -
Name: Maddie
Height: 5’ 8”
Total weight lost: 70-78lbs (65.7 !! currently)
Time it took to lose: 2-2/3 years
In maintenance since August 26, 2018
Under Normal BMI Aug 4, 2018 through Aug 15, 2022.
Nov 1Now over my Normal BMI 9 pounds to lose to get back into it.
Since Nov 19th Back under Normal BMI!! so basically I was overweight for 3 months of 50 months. That’s a success for me.Maintenance weight range: 150-159.9 “In the 150’s” This gives me about 5 lbs before I hit Overweight BMI.
Lifetime high 238-240
Jan 1. 2016 228.3
Avg wt 9/2017 thru 8/2018: 179.6
Avg wt 9/2018 thru 8/2019: 155.7 ♥️
Avg wt 9/2019 thru 8/2020: 157.6 ♥️
Avg wt 9/2020 thru 8/2021: 155.7 ♥️
Avg wt 9/2021 thru 8/2022: 161.3
Avg wt 9/2022 thru 8/2023:
Sept Avg 168.4 visitors, seeing friends
Oct Avg 167.8 beginning to get back on track
Week ending:
Nov 1: Actual Wt: 166.3
Avg Trend Wt: 166.2 BMI= 25.3
Nov 8: Actual Wt: 167.2
Avg Trend Wt: 166.9 BMI= 25.4
Nov 15 : Actual Wt: 165.2
Avg Trend Wt: 166.0 BMI= 25.2
Nov 22 : Avg Trend Wt: 163.2 BMI= 24.8!!
Nov 30: : Avg Trend Wt: BMI=
Current goal weight: 164.1 BMI: 24.9
11/1 I have my Physical in December- I plan to be 164.1 or lower by then. 11/8 Update: I likely won’t hit 164.1 by then but I’m Working on it.
11/15 Update: Looks like I will make it. Increased steps, ⭐️ holding calories to a strict 1,800.⭐️
11.22 done!!
Successes:
1) Ate 3-4 350-550 calorie “meals” per day
2) I pre-logged my food for the following day beginning Oct 17. (30 days!)
3) much more sleep/ relaxing more ♥️
4) exercise!
5) No takeout/eating out Streak: 17 days. 🎉🎉 Started counting again Nov 4: Streak for 5 days (over calories at Nov 9 celebration)
Started counting again Nov 10: 5 days (NOT over calories Nov 15 outing with hubby🎉🎉)
Started counting again Nov 16: 7 days
6) Changed our lunch to quinoa, garbanzo beans, veggies, olive oil, etc salad. more calories…it’s working! Dinner is smaller now. Feel full all the time now.
7) Am Honestly looking at what is not going well & trying different possible solutions
1. 11/1 Eating nuts standing at pantry
Solution, I placed a food scale in front of the nuts in the pantry.
11/15 After a year of too many nuts, Nuts are totally under control now. Long may it last.
11/22 nuts not an issue
2. 11/1 Wanting to eat when I’m Not actually hungry
11/8 Solutions I’ve tried: more tea, more water…
Future solutions: track time of day when I feel like this & emotions
11/15 This disappeared!!! Perhaps because I stopped eating chocolate, perhaps the high fiber/high fruits are “filling me up.” Perhaps it is the increase in my steps. Not sure.
(I was pretty freaked out in Aug-Sept-Oct as appetite was now greater than what I knew I could eat for the first time in 4 years of maintenance. Vastly relieved.)
11/22 the whole grains are filling me up- I now eat them at every meal. Eating fewer calories because I’m so full
3. 11/1 Disappointment that I haven’t been able to really get back fully into the right mindset yet.
Solution I’m trying: Focusing on ALL that I am doing. I HAVE made progress after a long time of upwardly creeping weight. Telling myself not to minimize the progress I have made.
11/8 Reminding myself of how sick I was & how my labs have improved. It’s worth the fight.
11/15 No longer an issue. I remembered how lucky I am & I re-committed.
11/22 in the groove
4. Confused over how to plan meals/macros
11/1 Beginning…Focus on each meal first, then each day…build up slowly.
11/15 This worked, too. I have a meal pattern now that is working!
11/22 Eating my version of Mediterranean diet macros
15% protein, 30-35% fats, Sat fat <8 g, whole grains/veg/fruit 50-55%
5. 11/1 I’m Hitting 7,500 steps daily, but haven’t been able to get back to 10K. I’m not giving up.
11/8 Update. My nephrologist said 7-8K (she couldn’t remember the exact number) was shown to yield benefits - my yearly average has been 7,700-7,800 steps. So
I’m letting the 10K go now. I prefer to do
7.7-7.8K and then use Beat Saber or lift
weights with the saved time. She also told
me to stretch to help w muscle soreness.
11/15 Update I Got this week’s average up
to 9,326!! I can get back to 10K! I’m
Just not willing to give up on 10K yet.
Listening to uptempo music did the trick!
11/22 update 9,737 avg
Going to be with family for Thanksgiving
They purchased the meal.
I’m bringing table decor (fun craft project), crudities with hummus as a starter and a big Greek salad.
Wishing you all the best as we finish this final week!!
Maddie 💕
IT’s WORTH THE FIGHT.
#HealthFirst
1 -
🐬🐳🐬🐳🐬🐳🐬🐳🐬🐳🐬
Name: Terri
Age: 76
Height: 5’2”
Total weight lost: 89.5lbs
Time it took to lose: 5 years
How long in maintenance: Started
maintenance August 2019
Maintenance weight range: after going onto maintenance I continued to lose weight very slowly, so started reducing my maintenance ceiling. I am currently at a fairly steady weight.
Initially: < 150
Amended: < 145
Currently: < 140
• Average weight recap
Average weight recorded for
2020: 147.9
2021: 141.8
2022:
Jan: 138.3
Feb: 138.2
Mar: 138.5
Apr: 138.4
May: 138.2
Jun: 138.3
July: 139.4 (Holiday caused uptick)
Aug: 138.5
Sept: 138.7
Oct: 138.1
• Week ending:
Nov: 7: 136.9
Nov 14: 137.3
Nov 21: 137.4
Nov 28:
Nov 30:
Successes
• Planned trend towards lower end of current weight range as festive season approaches
• Preplanning food for the day ahead
• Healthy snacks factored into calorie budget
• Solid Habits development
• Maintaining mindful focus on health and fitness
• Cutting myself some slack on the daily ups and downs of weight.
• Finding enjoyable ways to move. If you don’t enjoy it, then it’s difficult to motivate yourself
As @MadisonMolly2017 said, reframing negative thoughts in a positive way is enormously motivating. Many concepts are damaging to our self esteem. Recognising them and changing our viewpoint is liberating.
Failure: This has such negative connotations. I prefer to view unexpected events/results as opportunities to learn for the future.
Goals: another emotive concept. I prefer to use ‘Intentions’. It removes the competitive ‘have to’ element that ‘Goals’ often engenders.
Struggles
• Old habits. One needs to be constantly mindful that old habits have laid down nueral pathways in the brain, so new habits need to be reinforced to combat this.
4 -
Name: missperfectpitch
Height: 5'4"
Total weight lost: About 43 pounds
Time it took to lose: 1 year and 2 months
How long in maintenance: I hit my goal weight in the beginning of January 2018, but officially started maintenance in mid-March 2018 after figuring out my calories for a couple of months.
Maintenance weight range: 108-112.5
Average weight recorded for 2018: 109.8
Average weight recorded for 2019: 111.2
Average weight recorded for 2020: 111.6
Average weight recorded for 2021: 112.5
Average weight recorded for August: 113.6
Average weight recorded for September: 113
Average weight recorded for October: 112.6
Average weight recorded for November:112.7
Average weight recorded for December: 112.2
Average weight recorded for January: 111.9
Average weight recorded for February: 112.3
Average weight recorded for March: 111.5
Average weight recorded for April: 112.6
Average weight recorded for May: 113.1
Average weight recorded for June: 113.4
Average weight recorded for July: 114.6
Average weight recorded for August: 114.25
Average weight recorded for September: 114.3
Average weight recorded for October: 114
Week ending:
Nov 5: 113.5 (trending 113.8)
Nov 12: 114.5 (trending 114.1)
Nov 19: 114.5 (trending 114.3)
Nov 26:
Successes/struggles of the week: I had one great day with 26k steps. I ate at a slight deficit as I'm trying to reduce my intake going into the holidays. I'm planning out my Thanksgiving meal in advance so I won't overindulge too much.2 -
Name: Ashley
Age: 35
Height: 5'9"
Total weight lost: 130
Time it took to lose: ~16 months
How long in maintenance: Since June 2022
Maintenance weight range: 160-165
Average weight recorded for 2020: n/a
Average weight recorded for 2021: n/a
Average weight recorded for January: 184.2
Average weight recorded for February: 179
Average weight recorded for March: 171.1
Average weight recorded for April: 168.6
Average weight recorded for May: 165.5
Average weight recorded for June: 163.4
Average weight recorded for July: 163.3
Average weight recorded for August: 165.7
Average weight recorded for September: 169.1
Average weight recorded for October: 170.2
Week ending (Oct 29): 170.2
Nov 5: 168.6
Nov 12: 169.8
Nov 19: 170.4
Nov 26: 172.2
Need to make some progress to get back to maintenance. I really only recorded two months in maintenance and then I popped back out. I will work on getting back to my range and then I'll return here.2 -
Name: Marisa
Age: 61
Height: 5’7”
Total weight lost: 35-40
Time it took to lose: 8 months
How long in maintenance: I hit my goal weight in April of 2022 and have been in maintenance since then.
Maintenance weight range: 130-135 pounds
Average weight recorded for 2020: 165 pounds
Average weight recorded for 2021: 158 pounds
Average weight recorded for January: 146.8
Average weight recorded for February: 142.7
Average weight recorded for March: 137.9
Average weight recorded for April: 134.9
Average weight recorded for May: 133.4
Average weight recorded for June: 133.4
Average weight recorded for July: 132.8
Average weight recorded for August: 133.2
Average weight recorded for September: 132.2
Average weight recorded for October: 132.1
Week ending average:
Nov 5: 133.5
Nov 12: 132.9
Nov 19: 133.5
Nov 26: 133.6
Successes/struggles of the week: almost a full week of not tracking my food. When I don’t track, I probably over eat and eat things that aren’t particularly helpful to my goals. Also missed a few days of exercising - mainly due to schedule issues.2 -
HEAVIEST weight: 175.4 in early 2013.
Total Weight lost: 30 pounds
Time it took to lose: ~6 months
How long in maintenance: Since July 2018 -- but with some fluctuation outside of goal range.
Maintenance weight range:
Ideally 145 - 150
Absolutely 143-153
(STILL not sure those are the right answers)
Weight History:Average weight recorded from 2017 (12 months): 163.8
Average weight recorded from 2018 (12 months): 150.7
Average weight recorded from 2019 (12 months): 144.8
Average weight recorded from 2020 (12 months): 147.1
Average weight recorded from 2021 (12 months): 153.4
Average weight recorded from January 2022: 151.8
Average weight recorded from February 2022: 152.9
Average weight recorded from March 2022: 151.2
Average weight recorded from April 2022: 150.2
Average weight recorded from May 2022: 148.6
Average weight recorded from June 2022: 152.0
Average weight recorded from July 2022: 153.2
Average weight recorded from August 2022: 151.5
Average weight recorded from September 2022: 153.9
Average weight recorded from October 2022: 156.4
Average weight Week of...
October 31 - November 6 ................. 152.7
November 3 - 9 .................................. 147.8
November 10 - 16 .............................. 146.6
November 17 - 23 .............................. 148.6
November 24 - 30 .............................
Success of the week: I am getting more of my energy back.
Struggle of the week: Average weight going back up, but it's still lower than the start of the month.
1 -
Name: missperfectpitch
Height: 5'4"
Total weight lost: About 43 pounds
Time it took to lose: 1 year and 2 months
How long in maintenance: I hit my goal weight in the beginning of January 2018, but officially started maintenance in mid-March 2018 after figuring out my calories for a couple of months.
Maintenance weight range: 108-112.5
Average weight recorded for 2018: 109.8
Average weight recorded for 2019: 111.2
Average weight recorded for 2020: 111.6
Average weight recorded for 2021: 112.5
Average weight recorded for August: 113.6
Average weight recorded for September: 113
Average weight recorded for October: 112.6
Average weight recorded for November:112.7
Average weight recorded for December: 112.2
Average weight recorded for January: 111.9
Average weight recorded for February: 112.3
Average weight recorded for March: 111.5
Average weight recorded for April: 112.6
Average weight recorded for May: 113.1
Average weight recorded for June: 113.4
Average weight recorded for July: 114.6
Average weight recorded for August: 114.25
Average weight recorded for September: 114.3
Average weight recorded for October: 114
Week ending:
Nov 5: 113.5 (trending 113.8)
Nov 12: 114.5 (trending 114.1)
Nov 19: 114.5 (trending 114.3)
Nov 26: 114.2 (trending 114.2)
Successes/struggles of the week: My weight has been pretty stable the past week. Surprisingly, my weigh-in the day after Thanksgiving was actually lower than the morning of Thanksgiving, which was unexpected as I was thinking that it'd go up a bit after water weight from the huge meal.2 -
On holiday, no scale. I weighed just under 50 kg the last days before I came away. We are in Fuertaventura (Canaries) in an all-inclusive hotel. Trying to get some swimming in the pool every day and a few minutes on the exercise bike in the gym.
Trying to exert some willpower on portion control.
3 -
Name: Lorraine
Age: 75
Height: 5'4"
Total weight lost: 50 lb.
Time it took to lose: Over years with ups/downs
How long in maintenance: at current weight ~ 6 years - Was on maintenance for 7 years at 125 lbs.
Maintenance weight range: 115 +/- 2 lbs.
Average weight recorded from 2018: Don't have the recorded number but stayed at goal.
Average weight recorded from 2019: 114.5
Average weight recorded from 2020: 115.0
Average weight recorded from 2021: 114.7
Average weight recorded for November 115.0
Average weight recorded for December 115.0
Average weight recorded for January: 115.3
Average weight recorded for February: 115.3
Average weight recorded for March: 115.8
Average weight recorded for April: 115.4
Average weight recorded for May: 116.5
Average weight recorded for June: 116.0
Average weight recorded for July: 114.8
Average weight recorded for August: 115.0
Average weight recorded for September 114.6
Average weight recorded for October 114.8
Week of:
Nov 1: 114.5
Nov. 7: 114.5
Nov. 14: 115.0
Nov. 21: 115.0
Nov. 28: 115.0
Success: Can't complain. One more week that I'm right on goal. I also did better on logging and my exercises.
Struggle: Drinking enough water (or any fluids). I am aiming to do better with that this coming week.
Struggle:2 -
🐬🐳🐬🐳🐬🐳🐬🐳🐬🐳🐬
Name: Terri
Age: 76
Height: 5’2”
Total weight lost: 89.5lbs
Time it took to lose: 5 years
How long in maintenance: Started
maintenance August 2019
Maintenance weight range: after going onto maintenance I continued to lose weight very slowly, so started reducing my maintenance ceiling. I am currently at a fairly steady weight.
Initially: < 150
Amended: < 145
Currently: < 140
• Average weight recap
Average weight recorded for
2020: 147.9
2021: 141.8
2022:
Jan: 138.3
Feb: 138.2
Mar: 138.5
Apr: 138.4
May: 138.2
Jun: 138.3
July: 139.4 (Holiday caused uptick)
Aug: 138.5
Sept: 138.7
Oct: 138.1
• Week ending:
Nov: 7: 136.9
Nov 14: 137.3
Nov 21: 137.4
Nov 28: 136.9
Nov 30:
Successes
• Planned trend towards lower end of current weight range as festive season approaches
• Preplanning food for the day ahead
• Healthy snacks factored into calorie budget
• Solid Habits development
• Maintaining mindful focus on health and fitness
• Cutting myself some slack on the daily ups and downs of weight.
• Finding enjoyable ways to move. If you don’t enjoy it, then it’s difficult to motivate yourself
As @MadisonMolly2017 said, reframing negative thoughts in a positive way is enormously motivating. Many concepts are damaging to our self esteem. Recognising them and changing our viewpoint is liberating.
Failure: This has such negative connotations. I prefer to view unexpected events/results as opportunities to learn for the future.
Goals: another emotive concept. I prefer to use ‘Intentions’. It removes the competitive ‘have to’ element that ‘Goals’ often engenders.
Struggles
• Old habits. One needs to be constantly mindful that old habits have laid down nueral pathways in the brain, so new habits need to be reinforced to combat this.
2 -
Name: Maddie
Height: 5’ 8”
Total weight lost: 70-78lbs (65.1!! currently)
Time it took to lose: 2-2/3 years
In maintenance since August 26, 2018
Under Normal BMI Aug 4, 2018 through Aug 15, 2022.
Nov1Now over my Normal BMI 9 pounds to lose to get back into it.
Since Nov 19th Back under Normal BMI!! so basically I was overweight for 3 months of 50 months. That’s a success for me.Maintenance weight range: 150-159.9 “In the 150’s” This gives me about 5 lbs before I hit Overweight BMI.
Lifetime high 238-240
Jan 1. 2016 228.3
Avg wt 9/2017 thru 8/2018: 179.6
Avg wt 9/2018 thru 8/2019: 155.7 ♥️
Avg wt 9/2019 thru 8/2020: 157.6 ♥️
Avg wt 9/2020 thru 8/2021: 155.7 ♥️
Avg wt 9/2021 thru 8/2022: 161.3
Avg wt 9/2022 thru 8/2023:
Sept Avg 168.4 visitors, seeing friends
Oct Avg 167.8 beginning to get back on track
Week ending:
Nov 1: Actual Wt: 166.3
Avg Trend Wt: 166.2 BMI= 25.3
Nov 8: Actual Wt: 167.2
Avg Trend Wt: 166.9 BMI= 25.4
Nov 15 : Actual Wt: 165.2
Avg Trend Wt: 166.0 BMI= 25.2
Nov 22 : Avg Trend Wt: 163.2 BMI= 24.8!!
Nov 29: sudden leap up - no idea why - likely will drop tomorrow
Avg Trend Wt:163.4
Nov 30: : Avg Trend Wt: BMI=
Current goal weight: 164.1 BMI: 24.9
11/1 I have my Physical in December- I plan to be 164.1 or lower by then. 11/8 Update: I likely won’t hit 164.1 by then but I’m Working on it.
11/15 Update: Looks like I will make it. Increased steps, ⭐️ holding calories to a strict 1,800.⭐️
11.22 done!!
11.28 all good!
Successes:
1) Ate 3-4 350-550 calorie “meals” per day
2) I pre-logged my food for the following day beginning Oct 17. (30 days!)
3) much more sleep/ relaxing more ♥️
4) exercise!
5) No takeout/eating out Streak: 17 days. 🎉🎉 Started counting again Nov 4: Streak for 5 days (over calories at Nov 9 celebration)
Started counting again Nov 10: 5 days (NOT over calories Nov 15 outing with hubby🎉🎉)
Started counting again Nov 16: 8 days
Began again after Thanksgiving: 4 days
6) Changed our lunch to quinoa, garbanzo beans, veggies, olive oil, etc salad. more calories…it’s working! Dinner is smaller now. Feel full all the time now.
7) Am Honestly looking at what is not going well & trying different possible solutions
1. 11/1 Eating nuts standing at pantry
Solution, I placed a food scale in front of the nuts in the pantry.
11/15 After a year of too many nuts, Nuts are totally under control now. Long may it last.
11/22 & 11/28 nuts not an issue
2. 11/1 Wanting to eat when I’m Not actually hungry
11/8 Solutions I’ve tried: more tea, more water…
Future solutions: track time of day when I feel like this & emotions
11/15 This disappeared!!! Perhaps because I stopped eating chocolate, perhaps the high fiber/high fruits are “filling me up.” Perhaps it is the increase in my steps. Not sure.
(I was pretty freaked out in Aug-Sept-Oct as appetite was now greater than what I knew I could eat for the first time in 4 years of maintenance. Vastly relieved.)
11/22 the whole grains are filling me up- I now eat them at every meal. Eating fewer calories because I’m so full
11/28 not an issue (except day after Thanksgiving but I managed)
3. 11/1 Disappointment that I haven’t been able to really get back fully into the right mindset yet.
Solution I’m trying: Focusing on ALL that I am doing. I HAVE made progress after a long time of upwardly creeping weight. Telling myself not to minimize the progress I have made.
11/8 Reminding myself of how sick I was & how my labs have improved. It’s worth the fight.
11/15 No longer an issue. I remembered how lucky I am & I re-committed.
11/22 & 11/28 in the groove
4. Confused over how to plan meals/macros
11/1 Beginning…Focus on each meal first, then each day…build up slowly.
11/15 This worked, too. I have a meal pattern now that is working!
11/22 & 11/28Eating my version of Mediterranean diet macros
15% protein, 30-35% fats, Sat fat <8 g, whole grains/veg/fruit 50-55%
5. 11/1 I’m Hitting 7,500 steps daily, but haven’t been able to get back to 10K. I’m not giving up.
11/8 Update. My nephrologist said 7-8K (she couldn’t remember the exact number) was shown to yield benefits - my yearly average has been 7,700-7,800 steps. So
I’m letting the 10K go now. I prefer to do
7.7-7.8K and then use Beat Saber or lift
weights with the saved time. She also told
me to stretch to help w muscle soreness.
11/15 Update I Got this week’s average up
to 9,326!! I can get back to 10K! I’m
Just not willing to give up on 10K yet.
Listening to uptempo music did the trick!
11/22 update 9,737 avg
11/28 9,055 avg but two were big climbs!
Maddie 💕
IT’s WORTH THE FIGHT.
#HealthFirst
My labs were all perfect today. This works
4 -
Maddie
Height: 5’ 8”
Total weight lost: 70-78lbs (65.1!! currently)
Time it took to lose: 2-2/3 years
In maintenance since August 26, 2018
Under Normal BMI Aug 4, 2018 through Aug 15, 2022.
Nov1Now over my Normal BMI 9 pounds to lose to get back into it.
Since Nov 19th Back under Normal BMI!! so basically I was overweight for 3 months of 50 months. That’s a success for me.Maintenance weight range: 150-159.9 “In the 150’s” This gives me about 5 lbs before I hit Overweight BMI.
Lifetime high 238-240
Jan 1. 2016 228.3
Avg wt 9/2017 thru 8/2018: 179.6
Avg wt 9/2018 thru 8/2019: 155.7 ♥️
Avg wt 9/2019 thru 8/2020: 157.6 ♥️
Avg wt 9/2020 thru 8/2021: 155.7 ♥️
Avg wt 9/2021 thru 8/2022: 161.3
Avg wt 9/2022 thru 8/2023:
Sept Avg 168.4 visitors, seeing friends
Oct Avg 167.8 beginning to get back on track
Nov Avg 165.3 a great month!
Week ending:
Nov 1: Actual Wt: 166.3
Avg Trend Wt: 166.2 BMI= 25.3
Nov 8: Actual Wt: 167.2
Avg Trend Wt: 166.9 BMI= 25.4
Nov 15 : Actual Wt: 165.2
Avg Trend Wt: 166.0 BMI= 25.2
Nov 22 : Avg Trend Wt: 163.2 BMI= 24.8!!
Nov 29: sudden leap up - no idea why - likely will drop tomorrow
Avg Trend Wt:163.4
Dec 1 Actual Wt: 163.2
Avg Trend Wt: 163.2 BMI= 24.8 NORMAL
Current goal weight: 164.1 BMI: 24.9
11/1 I have my Physical in December- I plan to be 164.1 or lower by then. 11/8 Update: I likely won’t hit 164.1 by then but I’m Working on it.
11/15 Update: Looks like I will make it. Increased steps, ⭐️ holding calories to a strict 1,800.⭐️
11.22 done!!
11.28 all good!
GREAT MONTH!✅
Successes:
1) Ate 3-4 350-550 calorie “meals” per day
2) I pre-logged my food for the following day beginning Oct 17. (30 days!)
3) much more sleep/ relaxing more ♥️
4) exercise!
5) No takeout/eating out Streak: 17 days. 🎉🎉 Started counting again Nov 4: Streak for 5 days (over calories at Nov 9 celebration)
Started counting again Nov 10: 5 days (NOT over calories Nov 15 outing with hubby🎉🎉)
Started counting again Nov 16: 8 days
Began again after Thanksgiving: 4 days
6) Changed our lunch to quinoa, garbanzo beans, veggies, olive oil, etc salad. more calories…it’s working! Dinner is smaller now. Feel full all the time now.
7) Am Honestly looking at what is not going well & trying different possible solutions
1. 11/1 Eating nuts standing at pantry
Solution, I placed a food scale in front of the nuts in the pantry.
11/15 After a year of too many nuts, Nuts are totally under control now. Long may it last.
11/22 & 11/28 nuts not an issue
✅
2. 11/1 Wanting to eat when I’m Not actually hungry
11/8 Solutions I’ve tried: more tea, more water…
Future solutions: track time of day when I feel like this & emotions
11/15 This disappeared!!! Perhaps because I stopped eating chocolate, perhaps the high fiber/high fruits are “filling me up.” Perhaps it is the increase in my steps. Not sure.
(I was pretty freaked out in Aug-Sept-Oct as appetite was now greater than what I knew I could eat for the first time in 4 years of maintenance. Vastly relieved.)
11/22 the whole grains are filling me up- I now eat them at every meal. Eating fewer calories because I’m so full
11/28 not an issue (except day after Thanksgiving but I managed)
✅
3. 11/1 Disappointment that I haven’t been able to really get back fully into the right mindset yet.
Solution I’m trying: Focusing on ALL that I am doing. I HAVE made progress after a long time of upwardly creeping weight. Telling myself not to minimize the progress I have made.
11/8 Reminding myself of how sick I was & how my labs have improved. It’s worth the fight.
11/15 No longer an issue. I remembered how lucky I am & I re-committed.
11/22 & 11/28 in the groove
✅
4. Confused over how to plan meals/macros
11/1 Beginning…Focus on each meal first, then each day…build up slowly.
11/15 This worked, too. I have a meal pattern now that is working!
11/22 & 11/28Eating my version of Mediterranean diet macros
15% protein, 30-35% fats, Sat fat <8 g, whole grains/veg/fruit 50-55%
✅
5. 11/1 I’m Hitting 7,500 steps daily, but haven’t been able to get back to 10K. I’m not giving up.
11/8 Update. My nephrologist said 7-8K (she couldn’t remember the exact number) was shown to yield benefits - my yearly average has been 7,700-7,800 steps. So
I’m letting the 10K go now. I prefer to do
7.7-7.8K and then use Beat Saber or lift
weights with the saved time. She also told
me to stretch to help w muscle soreness.
11/15 Update I Got this week’s average up
to 9,326!! I can get back to 10K! I’m
Just not willing to give up on 10K yet.
Listening to uptempo music did the trick!
11/22 update 9,737 avg
11/28 9,055 avg but two were big climbs!
✅
Maddie 💕
IT’s WORTH THE FIGHT.
#HealthFirst
My labs were all perfect today. This works
See you next month!2 -
🐬🐳🐬🐳🐬🐳🐬🐳🐬🐳🐬
Name: Terri
Age: 76
Height: 5’2”
Total weight lost: 89.5lbs
Time it took to lose: 5 years
How long in maintenance: Started
maintenance August 2019
Maintenance weight range: after going onto maintenance I continued to lose weight very slowly, so started reducing my maintenance ceiling. I am currently at a fairly steady weight.
Initially: < 150
Amended: < 145
Currently: < 140
• Average weight recap
Average weight recorded for
2020: 147.9
2021: 141.8
2022:
Jan: 138.3
Feb: 138.2
Mar: 138.5
Apr: 138.4
May: 138.2
Jun: 138.3
July: 139.4 (Holiday caused uptick)
Aug: 138.5
Sept: 138.7
Oct: 138.1
• Week ending:
Nov: 7: 136.9
Nov 14: 137.3
Nov 21: 137.4
Nov 28: 136.9
Nov 30: 137.1
Successes
• Planned trend towards lower end of current weight range as festive season approaches
• Preplanning food for the day ahead
• Healthy snacks factored into calorie budget
• Solid Habits development
• Maintaining mindful focus on health and fitness
• Cutting myself some slack on the daily ups and downs of weight.
• Finding enjoyable ways to move. If you don’t enjoy it, then it’s difficult to motivate yourself
As @MadisonMolly2017 said, reframing negative thoughts in a positive way is enormously motivating. Many concepts are damaging to our self esteem. Recognising them and changing our viewpoint is liberating.
Failure: This has such negative connotations. I prefer to view unexpected events/results as opportunities to learn for the future.
Goals: another emotive concept. I prefer to use ‘Intentions’. It removes the competitive ‘have to’ element that ‘Goals’ often engenders.
Struggles
• Old habits. One needs to be constantly mindful that old habits have laid down nueral pathways in the brain, so new habits need to be reinforced to combat this.
1
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