Fairly Fit Female

Kristin July 2010 and January 2013

If you’re a FFF subscriber (subscribe for free at FairlyFitFemale.com) you know Kristin. She’s a very brave FFF who lost a 50 pounds – yes 50 – during the last half of 2012. And that’s not even the brave part. The brave part is that she agreed to check in every single week during 2013, and tell us how she’s doing as she works to maintain her weight loss. I call it “Kristin’s year of keeping it off.” We’re almost halfway through the year and she’s still at her weight goal. Not to say it’s been easy. In fact, I think keeping the weight off is harder than losing. Here’s what I wrote to my subscribers in my weekly FFF email:

“Thomas Paine once said, “These are the times that try men’s souls.” I’m pretty sure when he said that, he was referring to weight maintenance.

Think about it – there are a lot more people who have lost weight than maintained it. There are some big differences between losing weight and maintaining it.

1) A diet is temporary. When you’re “on a diet,” it’s easier to figure how much you can eat. You eat a lot less, but you know it’s not forever. At some point you know you’ll get to add more food – at least some food – to  maintain your weight. We can do almost anything, if we know it’s temporary.

2) Positive results and feedback . When you’re losing weight, you see the scale go down each week. Your clothes get looser – you may even buy new ones. You get compliments: “Wow, you look GREAT! Have you lost weight?” If you go to any formal program like Weight Watchers, you get recognition for you weight loss each week. You get awards! Applause! Prizes! If you’re doing any kind of online program, there are places to put your before and after pictures…to talk about your success.

3) Other positive changes. You may go off cholesterol, diabetes meds. Your blood pressure might go down, along with other health indicators. You may realize you can get up out of a chair more easily, or carry things with less effort, walk further without getting winded.

4) Diets are fun. Yes, fun. For awhile it’s fun to count, measure, calculate. You feel so good about yourself! Self-esteem is high. And as long as you follow the rules, you’re a winner: you’re rewarded by all the stuff in #2 and #3.

Think, on the other hand, about maintenance: it’s forever. It’s hard to figure out the exact balance of food and activity to keep yourself from gaining or losing. It takes experimentation and constant correction. There are failures and fixes. You don’t get as many compliments. You don’t get awards or recognition. Finally, with weight maintenance, the goal is that the scale stays the same (yawn). Your goal is the very thing that would have meant FAILURE when you were losing weight.

I’m not trying to be a Debbie Downer. I just want you to remember that weight maintenance is hard. Knowing what you’re up against helps. Don’t underestimate the task. But don’t underestimate yourself, either! You can do it. And if you’re a Fairly Fit Female, we’re cheering for you.”

Kristin’s learning a lot about what it takes to make eating healthier and being active a true way of life. We’re all learning with her. So thanks, Kristin, and keep up the good work. The FFF nation is cheering for you!

My stats for May 23:

10259 steps taken
27 floors climbed
4.35 miles traveled
1855 calories burned
W/F/V: 6/4/6

I love vegetables, and it’s usually pretty easy for me to eat a few every day. But yesterday was a tough day. Our family had the graveside service for my step-dad, who passed away in April. Between feeling sad and doing a lot of driving, I only ate one fruit and one vegetable – including some tomato spaghetti sauce. Here’s what I ate:

Breakfast: Egg sandwich

Snack: Latte

Lunch: Whole wheat pasta with red sauce, mushrooms and cheese at Spaghetti Factory

Snack: Watermelon

Dinner: Triscuits and cheese, wine, Haagen-Dazs ice cream

—–

Tomorrow, I’m back on the road to Florida!

My stats for May 22:

9105 steps taken
21 floors climbed
3.86 miles traveled
1746 calories burned
W/F/V:
Goal – 6/4/6
Actual 4/1/1 (I didn’t eat a single vegetable)!
129.6 pounds

I’ve been eating less bread lately – especially white bread. I’ve been filling up on mostly veggies, fruit and lean protein, with just a little bread (my evening treat is usually a single-serve cup of Haagen Dazs Coffee ice cream). Bread and other “white foods” not only add calories, but they mess with blood sugar. From the Chicago Tribune:

“Because your blood sugar level goes up quickly after eating these foods, your body may release more insulin than it really needs. The extra insulin causes blood sugar to then drop lower than normal. When your body senses low blood sugar, you crave more carbohydrates. When you eat them, they once again raise your blood sugar, starting the cycle over. The result of this process is that you eat more food, more often.”

Moderation, not elimination: As a Fairly Fit Female, I can eat whatever I want – as long as it’s in moderation! Last night I had dinner at a great little brewery pub in Seattle called Tangletown. It’s an Elysian brewing company (as in beer) but I had a nice glass of wine. Yes, just one – I was driving. And anyway I’ve sworn off hangovers.

For dinner I had the awesome Tuscan Bread Salad: Mixed greens, fresh mozzarella, tomatoes, kalamata olives, CROUTONS (yum) and balsamic vinaigrette. I added chicken. The croutons were delicious – made of crusty white bread, lightly toasted.  A perfect Fairly Fit Female meal!

9540 steps taken (So close to my goal. Frustrating.)
28 floors climbed
4.04 miles traveled
1901 calories burned
129.0 pounds
W/F/V: 4/4/6

My hubby, Steve, sent this to me today from ZenToFitness. I totally agree with #1 (Sleep) and #2 (Keep Moving). Not sure about #3 (Eat What Digests Well). What if what you think digests well is refined and processed food?  Obviously you can’t eat things that disagree with you, but rule #3 sounds like it could be an excuse for eating a bunch of junk.

What’s your opinion?

My stats for May 18:

10316 steps taken
15 floors climbed
4.37 miles traveled
1806 calories burned
129.5 pounds
W/F/V
6/3/5

You should always take time to “stop and smell the roses.” Today on our walk, Hercules took time to stop and smell the rhodies.

My stats for May 17:

11094 steps taken
17 floors climbed
4.7 miles traveled
1892 calories burned
128.9 pounds
No workout besides steps
Water/Fruits/Veggies
6/4/6

Do you have any tricks or tips to up your veggie and fruit servings for the day?

I’ve been good at drinking water, but inconsistent at getting my fruits and veggies since I started using the “beads” to track. This breakfast gives me a good start as I count TWO veggies (approx 2 cups of spinach and kale, microwaved for 2 mins until it shrinks way down) plus a fruit – an orange this time, but I mix it up.

You can now comment directly on my posts (thanks, Vickie for the inspiration) so I’d love to hear what’s working for you.

11317 steps taken
28 floors climbed
4.8 miles traveled
1865 calories burned
129. 3 pounds
Water/Fruits/Veggies
6/3/5