Why I Like Hungry Girl’s “5 Weight-Maintenance Tips That Work”

I got this Hungry Girl article in my e-mail a few days ago: 

“5 Weight-Maintenance Tips That Work”

I’ve followed Hungry Girl for years – literally from the beginning. I was recovering from two severe eating disorders and found the site’s positivity both helpful and encouraging. To this day, I still get the newsletters, and still appreciate what she (Lisa, the founder) is aiming to do – help others live a healthier life beginning with THE key factor —-> nutrition.

Nutrition is something I think about all the time – not only because of my experiences, but because I am still an athlete. At 40, things are vastly different then when I was 20 – I’m constantly tweaking my routine  and my nutritional intake in order to achieve my goal(s) of maintaining a healthy life. One, I might add, that is sustainable (what’s the point if you can’t stick to a plan?!)

Anyway…I really liked her article because these ARE tips that can help when trying to maintain weight, or lose a little extra. She isn’t launching into unreasonable means of achieving these things, and therefore not insinuating that anyone need to do anything drastic. It’s about little, overall changes. It’s about learning why / how those changes work, and being able to stick with them for the longer haul. 

Here are Lisa’s tips (click on the link above for her take!) paired with a few comments of my own:

1 – RE-EVALUATION OF OUR DAILY, CALORIC INTAKE

I don’t advocate necessarily counting every…single…calorie, every…single…day. With a past like mine, I know that’s dangerous territory for many people (even those who haven’t dipped into eating-disorder-land.) This kind of hyper-micromanagement can lead to paranoia or OCD / addictive / controlling behaviors for certain personality types. Rest assured, that can only end poorly – trying to control to the umpteenth degree on a daily basis can cause a program to fail (impossible to maintain over time) OR a rebound (“let me just eat everything in sight because I can’t take this stringent restriction anymore!”) Restriction doesn’t work.

HOWEVER…

Being aware of our caloric needs, and focusing in on what the foods we eat contain calorically CAN help us to reprogram. We can paint a better picture of what our personal best nutritional plan is by:

  1. Making an effort to understand what an appropriate portion really is.
  2. Learning how many calories certain types of foods contain.
  3. Checking into what our specific bodies need calorically (Lisa shares a calculator in her article.)

Keep in mind, we are all different. Calculators, too, aren’t 100% (the best basal metabolic calculator is generally a test done at the hospital, or using one of those new, fancy-pants “pods” designed to account for other factors beyond height, age, and activity level.)

The point is, it is crucial to understand whether we need 3,000 calories a day, or more like 1,500 – we may be sabotaging ourselves without even knowing. Exercise can help you boost this number, by the way, so don’t consider a super low number a horrible fate. You can help it along.

2 – KEEP WHAT WORKS FOR YOU

I love that she points this out. Jumping on the diet-fad bandwagon isn’t going to save you – even if you lose a few pounds short-term (summer beach season is coming up – don’t be tempted!) you may well find the weight you lost coming back. Why? A “fad” isn’t a lifestyle change by definition! 

What works then? Take a look at your history… Is there a time you remember (beyond being a teenage-metabolic-furnace!) where you found you were feeling and looking your best? What were you doing at that time to achieve those goals? As above, things change as we get older BUT…if you were exercising more, think about adding some movement back into your schedule. Think about the KINDS of exercises that work best for you…

You may love long runs so you can zone out and decompress… Maybe you like cycling outside, or doing zumba with a group. If HIIT for only 20 minutes seems to help your body shed the most effectively, look at finding room for that two or three times a week.

Along these lines, if a certain nutritional approach worked, maybe it’s time to revisit it. I can’t eat processed carbohydrates without feeling horrendous, so that’s something I avoid, as one example. Maybe a Weight Watchers type approach works for you because it holds you accountable, and helps you recognize how much you are really taking in. Perhaps it’s Mediterranean in flavor….that’s great too. We are not all going to respond to the same plan. If it worked for you in the past, break it down and think about WHY and HOW it worked. Find ways to incorporate those hows and whys into your current routine.

3 – 80/20 = SUCCESS LONG TERM

The “80/20” rule is a far more realistic approach to changing our not-so-healthy habits to good ones with success. What this entails is that you stick to your healthy eating and exercise 80% of time. There are going to be days where you are completely over your eyeballs. There are going to be others where you’re simply too exhausted (to the point that exercise might not be your safest best – bad form can mean injury potential.) There will also be days where you might be traveling for work and can’t maintain your home routine…

Life HAPPENS, and sticking to the “perfect diet” 100% of the time isn’t realistic for anyone. Instead, aim for being on point 80% of the time – this allows you a 20% buffer where you can deviate without sabotaging your many efforts to achieve your personal goals. 

4 – BE ACCOUNTABLE and HONEST

Accountability and honesty are absolutely integral when it comes to personal progress. NO ONE likes criticism. No one likes to admit shortcomings. BUT…if we don’t’ address personal concerns we know to be true, we are doing ourselves a huge disservice. 

We ALL have room to grow – it’s okay to have areas that need improvement, and it’s okay to not always stay on track. What will never be okay, however, is lying to ourselves. Honesty is the best policy not only with others, but in our internal dialogue as well – we know what our goals are, we know if we are falling short, and denial will only perpetuate the problem.

Own up to whatever it is that needs some tweaking and watch how much you can progress once you take that ownership. Even small progress is a step forward, and it is astounding how much those gains can contribute to overall self-motivation and confidence. 

You don’t need to live up to anyone else’s standards – what other people think is their business only. And you definitely don’t need to be hard on yourself! This is simply about owning our truths and recognizing that we CAN make changes once we are open to admitting them.

5 – REWARD YOURSELF

Equally as important as the rest! Maintaining and losing weight isn’t always super easy, especially as we get older and we see that our tried-and-true doesn’t work anymore. Make sure to take time to do something nice for YOU – buy a non-food goodie, repeat some extra affirmations, take a day to do a special activity you don’t always have time for, take a trip to the spa…! Whatever it is, treat yourself and remember how many things you are doing right. 

 

Nutrition – The Easy Way To Add Volume

I definitely need to eat “volume” – a small snack will never cut it for me, despite that I am constantly snagging something to munch on.  I need to feel satisfied not only because I don’t want to feel hungry, but because my body doesn’t react well without the appropriate, and fine-tuned, amount of fuel.

The easiest way to add volume – the most obvious, also, but for some reason not as often as looked to as you might expect – is to load up on veggies.  A few sites are good about recommending this simple, incredibly effective “trick” but I feel like people still neglect to use it.  

One of my favorite recipes is an enormous sauté of vegetables and ground chicken – I use my Curtis Stone pans, with which I don’t need to use a stitch of oil.  (Yes, oil IS good for you, so a dash of olive isn’t the end of the world, but I try to be mindful, and not use it all the time if I don’t need to.)

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I sauté diced onions for a few minutes so they brown, then I add in fresh mushrooms (and, often, peppers too – red, yellow, and orange preferably, since they are the sweetest!) I later add diced tomatoes to it to make kind of a “sauce” – one, mind you, that is more vegetables than sauce! In a separate pan, I sauté the chicken, with nothing more than himalayan pink salt and spices.

Separately, I steam – in a BPA free microwaveable container, of course! – diced (or pre-riced!) cauliflower.  If I don’t have pre-diced (sometimes it is hard to find), I steam cauliflower florets – when they are done, and nice and soft, I use a potato masher to make little “diced” or “riced” type pieces.  You can use a food processor to do the same thing – this just takes less time and clean up to use a masher. 🙂 

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I have everything going at the same time, and will reduce the “sauce” to a simmer if necessary.  Once the cauliflower is ready, I mix it – and the “sauce” – into the pan with the chicken. And that’s it!

It makes a HUGE amount a food, and because of the volume of vegetables, each serving is less calories than it would be with just chicken…not to mention, it lasts longer, so you get more meals out of it. 🙂  

Spell Your Name Workout

I LOVE this idea!  ❤ And I have a fitness fetish, so I’m particular. 😉

Bravo, Skinnymom! – this is…rather remarkably…a new take on a commonplace idea (using a tool to mix up the workout.)

It’s fun, simple, and keeps your body guessing – no plateaus for you!  If you feel like you haven’t had enough of a challenge, throw in your middle and last names! For me that’s a total of 19 exercises.  

Boredom a real problem?  Spell out a loved one’s name and get moving!

 

 

Nutrition – Sweet (Healthy) Snacks

There’s really no need to reach for candy – I know it’s delicious BUT…when you haven’t had it in a while, it truly becomes TOO sweet.  It tastes unnatural and overboard, and never as good as it sounds.  That said, cravings are notorious for overriding your best efforts and willpower from time to time… A great option?  Nature’ sugar…!

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Eating TONS of grapes or mounds of fresh fruit isn’t necessarily recommended…but generally you don’t need nearly that much to satisfy a sweet tooth.  A small amount, a snack here or there…that WILL do it. Fresh fruit is also best (as opposed to dried, in which your sugar concentration is much higher) because it’s VOLUME – you get to eat a good amount of it.  The water and fiber content will help to fill you up, and it will be more than a spoonful of the other stuff.  

My favorite options are a couple of sweet grapes – I LOVE Grapery! Cotton Candy grapes, Moon Drops grapes – organic Fuji apples, or pineapple.

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Give your body a healthy option first – you might be pleasantly surprised that the craving for something that will derail you actually disappears.

Other in the world of DELICIOUSness…

Staying On Track When Away From Home

Actually…in this case, I was traveling BACK home…from my new home…for ten days to attend to wedding preparations – I therefore knew about a gym location in advance BUT…had I not, I’d have scouted one out for sure.

Fitness isn’t a once in a while thing – it’s a lifestyle.  Staying fit is a commitment to making good daily choices – keeping in mind, of course, that life is fast-paced, and sometimes unexpected.  

But when we are traveling, or need to be out of our regular routine, there are ways to keep up with some activities.  Your body – and mind! – will thank you for going the extra mile and making sure your hotel has a fitness facility, or that there is a gym, bike trail etc nearby.

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With all of the crazy things i had scheduled, fitting in my cardio and lifting wasn’t going to be easy – but I made it work.  I got up earlier than I might have otherwise, put on my spin shoes, and headed out the door. *Making the time* is a huge part of it – that’s where your commitment comes in.  Your goals are achievable so long as you seize opportunity.

I made sure that I specifically put in the mornings that I wanted to go to the gym ON my schedule, in advance – it mattered to me enough (knowing I would physically and mentally not feel myself if I skipped it!) to get there, and having it penciled in already meant there were no excuses.

Being away from home meant I was missing eight Martial Art classes a week, and regular other exercise – without making the time, I’d have fallen into a slump for well over a week, which – for me – equals a terrible mood, and a tired body.  Don’t forget that exercise boosts your energy, and happy chemicals – endorphins to the rescue! Just because you aren’t home doesn’t mean  you can’t keep up with SOMEthing.  It’s worth looking into your options ahead of time so you don’t fall into a cycle of doing zero.