Log: Day 25
I’ve read any number of things to consider along my weight-loss journey so far. Today, I reviewed some materials about the “weight-loss backlash.” That’s the physiological and psychological side effects of weight loss that can make you feel miserable.
The first one is toxin release . . . according to researchers, environmental pollutants trapped in fat cells are released back into the bloodstream when you lose weight. They say as body fat is lost, the release of these chemicals may account for feeling ill as you thin down. Who knew?
So what’s the answer? Apparently eating a “clean” diet that boosts immunity as you lose weight. Fortunately, my diet falls right in line, including antioxidant rich fruits and whole grains, which help avoid sluggishness or symptoms like headaches and irritability (both of which I REALLY try to avoid). I also eat on a regular schedule, which, according to the experts, plays a major role in regulating hormones. My diet is also focused on the quality of food and meals made from nutrient-rich balanced portions of veggies, fruits, whole grains, and lean proteins. I think I’m doing things right on this point!
Next it’s hunger crazies . . . you know, the urge to EAT!!! Several studies I’ve read over show that as people lose weight, levels of a hunger hormone called ‘ghrelin’ go up. Our bodies don’t know the difference between voluntary food restriction and famine. It may be a built-in survival mechanism, but one thing’s for sure—raging hunger hormones make it harder to stay on track. This explains a lot!
So what do I do? Here’s the strategy my diet suggests for combating hunger:
Eat on a regular schedule – Pre-breakfast when I wake. Breakfast within an hour of waking up, with meals and snacks two-three hours apart. Evening snack at least an hour before bed. I’m guessing the schedule helps train my body to expect food at these times and regulate my appetite.
Get enough sleep – adequate sleep seems to be a key part of any weight-loss program. I read this on nearly every website, book, and handout I read. Hard to believe, but getting too little sleep actually increases appetite and cravings for fatty or sugary foods. Does this seem fair to you?! Fitbit lets me know how well and how long I’ve slept. And I often have to nap when I get home from the pool. I do feel tired a lot … perhaps a problem for another day.
And then there’s the mourning period . . . missing your good friends – foods that are bad for you. Starting a healthy eating plan (i.e. diet) put me on an initial emotional high. I was excited to make a fresh start, very optimistic about the pounds falling away. But as days go by and reality sets in, I miss my ‘former food life’ – including the happy rituals of snacks with TV, or snacks in the car, or snacks when I‘m working … well, you get the picture. It’s also hard to let go of the freedom to just eat whatever I want, whenever I want, and as much as I want. Honestly, it’s just a phase I have to live through.
Change is always hard, even when it’s a healthy change. And I suppose no matter how motivated you are, these feelings can make you want to throw in the towel. So I just have to keep thinking about all of the reasons why I’m doing this. It may sound corny, but before I started, I made a list – I actually wrote down all the ‘pros’ of staying on track with my plan. I figured if I ever feel like falling back into old routines, the list will remind me how important the things on my list are to me.
http://sansbs.net/menu-day-25/