Weight Loss Can Be Sustainable - If I Can Do It, So Can You
My fear is the yo-yo diet. This kept me from starting any weight loss plan for years. I've seen many people lose weight, and then gain it right back - along with extra pounds! I don't want that be in that cycle. When I started "Beat the Creep", my goal was to lose 15 pounds and keep it off. Last August, I was thrilled to report that I'd lost 25 lbs, bought new size 10 jeans, improved my health, and felt better. Now, 7 months later, I have kept those pounds off, and continue to feel great!
To get these results, Dr. Tripp helped me change my eating habits, and I have kept up the changes. Now I don't "count" anything and it has become mostly automatic.. Still, the fact that I lost more weight than my goal, and that it has remained off is causing me to pause. How did I do this? Why is the weight staying off for me and not others? Keep reading for my analysis.
Last January, Dr. Tripp suggested that I cut out as much processed food as possible and replace it with "real food". She showed me research and evidence that convinced me that this change would make a difference. When I started, I thought I would make some changes, would improve my diet to hopefully lose a few pounds, but I never thought I'd give up my daily Ice Cream Habit. As she created the Beat the Creep Class, Dr. Tripp taught me how to replace the foods in my diet with "real food". This is an ongoing process, but I have changed how I grocery shop, cook, and eat out as follows:
Why did this simple change make such a big difference? I think it's related to the "Carbohydrate Curve" that Dr. Tripp shared recently. If you notice the list of foods I stopped eating, they are high in carbohydrates, low in nutrition, and filled with additives, chemicals, and preservatives. The replacement foods are packed with nutrients, low in carbohydrates, and have few chemicals added.
Let's Look At Some Numbers
I estimate that I've reduced my carbohydrate intake by over 100 grams/day. I don't think I've reduced the total calories (I never counted), and I'm sure I haven't reduced the "volume" of food. That's why I feel full and don't feel like I'm on a diet. Looking at the Carbohydrate Curve, and my diet, I think my daily carbohydrate intake is now around 100 grams/day, moving it from the gradual Weight Gain region of the curve to between the "Weight Loss Sweet Spot", and "Effortless Weight Maintenance."
Carb Savings (Estimated)
Yogurt Parfait OR oatmeal with fruit
veggies and eggs
28 (from oatmeal or granola)
20 (from bread)
meat, starch (rice, noodles. etc), veggie
meat with 2 veggies
40 (from 1 starch)
Low Fat Ice Cream
20 (portion control)
When I started on this journey, I was looking at the ingredients on food labels, and avoiding food with many additives. In the past few weeks, I've been studying the carbohydrate section of the nutrition label of processed foods. I have been shocked by how many grams of carbs many foods contain. For now, I'll stick to "real foods" with no nutrition label whenever possible. Hopefully, next August I can report that the weight has stayed off for a year.
If you have questions or comments, please comment below or reply to this email (replies go to Dr. Tripp). We'd love to hear your thoughts.