First, sorry for the delayed response. June was a surprisingly busy month and I’m just now getting back to checking in.
After my W30 month ended, I was feeling so good - and losing weight so steadily - that I didn’t want it to stop, so I essentially stayed with it about 90-95 percent of the time for the next three months or so. I reintroduced some just to see what, if anything, was a problem but I really tried to avoid sugar and grains.
The last couple of months I have eased off a little more, but I’m still staying close to compliant more days than not - especially when it’s easy to do so. Being mindful of what I’m eating all the time has been the biggest change for me. I’m not denying myself the occasional treat, but I’m just making sure what I eat or drink - and the reason for it - is worthwhile. No more giving in just because I’ve had a tough day or because it’s convenient to grab something less than healthy or simply because “I deserve it.”
A few specific things that seem to help me:
= I keep a short food and activity diary (no more than one journal-sized page a day) and I’ve done it every day for 158 days. I record everything I eat, my exercise, how I’m feeling physically and mentally and use it to chart progress toward goals. Helps keep me focused, gives me a space to brag to myself - and to kick myself in the butt when needed.
= Speaking of exercise; I’m gettting a lot of it. An average of four days a week in the gym and more overall activity most days than pre-W30. I’m sure it’s been a huge factor in the weight loss, but more than that my functional fitness (energy for doing every day tasks) has improved greatly as has my overall health. I now need to go to the gym more days than not, or I feel like I’ve missed a chance to get better. I’m also starting to branch out. I’ve gotten my bike tuned up and am ready to take it back out on the road for the first time in five years; I’m scheduled to take my first yoga class this week and have spent some time working on my crummmy golf game.
= Finally, I prepare to be hungry much better than I ever have in the past. My office is stocked with tea, fruit and nuts and I always keep a healthy snack in my briefcase. If I’m going to be in the car for a couple of hours I try to remember to bring something healthy along for the ride to ward off the temptation of the Golden Arches or one of its roadside cousins.
The weight loss has slowed a bit in the last month, largely due to a travel-heavy work schedule but some weeks treading water is a victory. I waas thrilled to return from a week in London last month having gained only 1 pound.
I’m five months into this journey and have lost about 45 pounds. I honestly think I have another 20 in me, but they are going to be the hardest, I’m sure. Still, I have a plan that I think is reasonable and I’m enjoying so many benefits beyond the scale that I’m not sweating the small stuff at this point. I know that even if I don’t lose for a week or two, I have tools that I can rely on to get me back on track. I’m not sure I’m up for another month of total W30 at this point but the good news is I don’t neeed to be to get where I want to go.
Hope reading this helps you as much as writing it has helped me. Good luck!
Hi there, I'm not an expert on any of this, so take my comments with several grains of salt, but I'm not sure why you're stressing about a bit of cream in your coffee? Sugar is bad for most of us (all of us?) I think, but I don't see why a bit of cream would be bad. Certainly doesn't seem like it would hurt with fat adaption. Enjoy your coffee with cream I say!
My new favorite breakfast (right now I'm on Day 9 of my first Whole30) is hash made with sweet potatoes, kale, and chicken sausage (the Whole30 compliant kind from Applegate Farms). Yummy and filling. Can add an egg on top if you want, but there's no need if you're trying to avoid eggs.