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. 

 

Food Humor – Chocolate Is Paleo

I can picture someone doing this and launching into their own defense with a “I had to hunt and gather for it!!!” rationale… Chocolate makes people do crazy things!

Sundays

I’m often asked if I “cheat” with my nutrition…and the answer is that I don’t really.  But…I’m also not on a stringent meal plan like a competitor or a bodybuilder.  Eating clean is just part of my lifestyle – I love it.  I love the way I feel, I love the results I get, I love knowing I’m rarely at the doctor!   

And…healthy foods don’t HAVE to be boring.  I know a lot of folks say they’d be bored with what I eat, simply because I love my vegetables and protein.  That doesn’t mean it’s all the same. I personally don’t mind sticking to the predictable when I go out somewhere, but that’s me.  Remember, there are many ways to prepare things!  There are SO many great blogs (some of you!) who share awesome recipes and reviews. ❤  (THANK YOU!)

I love my eggs, for example.  And the man I adore can order for me.  On Sunday mornings, we’ll go out for breakfast, and I will get the same thing…because I love it! “Three medium boiled eggs, and a side of fruit salad. Coffee with almond milk, soy if you don’t have it,” he’ll say.  

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We went to a French restaurant this weekend for breakfast and somehow “medium boiled eggs” was a tough one.  No, the waiter wasn’t french.  And if he had been, I might have been able to struggle through to explain.  They got the “medium” part but…butter and / or oil.  Nope.  I just want the fat from the egg itself, thanks!

The second time I got poached.  I wasn’t about to send that back (I’m not a food-sender-backer, I just am clear up front! 😉 ) so I had them. DELICIOUS.  While I prefer a medium yolk – not runny, not dry – these hit the spot (they cooked them a bit extra so they weren’t all liquid.)  I don’t do toast but if you were adding in the carb, you basically could have spread these on there and it would have been perfect.

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Fresh fruit salad (fresh-cut fruits, no sugar or liquid) is a refreshing favorite to pair with them, particularly as I air on the side of veggies mostly.  Important to get the colors in!  Certainly there is the sugar component, but I don’t drink juice, so fresh fruits and berries are an important addition to round out a nutritional plan (much-needed vitamins, antioxidants, minerals, fiber and H2O! 😀 ) 

I pretty much devoured everything like a voracious beast…so the deviation in preparation was actually a nice change. And I still had exactly what I wanted as far as nutrients and taste went.

= Happy girl!