Get Smart Get Strong

The Nevada Woman Speaks Her Mind

Finding My Melting Point

If you missed it, click here to read the Introduction to the Melting Point

I did a lot of research before I had gastric bypass and one of the areas I focused on was indicators for long-term maintenance. I didn’t want to have my insides surgically re-arranged, just to gain the weight back. So I sought out studies that followed weight loss patients for five or more years after surgery. I found a great study by  Colleen M. Cook and Charles Edwards, MD. Published in Obesity Surgery, September 1999: “Success Habits of Long-term Gastric Bypass Patients”. (Click here to read the synopsis)

This information was mind-blowing because of its simplicity. So I put together my list of habits that I wanted to first learn and then to maintain. I regularly review that list of habits and then refocus my efforts on the places I’m slipping.  Before I go any further, let me share my Melting Point plan with you. Since this plan is customized for my current weight, level of fitness and weight loss goals, it’s pretty advanced. Next I’ll post a starting point for those of you who are at the beginning of your weight loss journey.

Move:

  • Exercise 45 minutes 6 days a week
  • Rotate between cardio, strength training, endurance, balance and flexibility
  • Make it fun
  • Set goals

Eat:

  • Eat and drink the right way: slowly; split up calories across 3-6 small meals; stop when satisfied (stop when full first – it takes time to learn to stop when satisfied); chew thoroughly; no drinks with meals; 64 oz water minimum.
  • Be committed to eating lower fat and good carbs for the rest of your life (insert link to good carbs versus useless carbs
  • Take all your vitamins and supplements EVERY DAY
  • Get 100+ grams of protein a day (protein load in the mornings to reduce cravings/hunger)
  • No mindless eating. If you didn’t plan it, don’t eat it. If you do, journal and track the Points (insert link to weight watchers and points tracking system)
  • No grazing: stick to zero calorie liquids when sitting in front of your computer/reading or watching tv
  • Keep homemade meals frozen for days/weeks when there “isn’t enough time”

Live by your Plan:

Plan your work and then work your plan should apply to your life, too:

  • When and how you are going to move and get exercise into your life
  • What and when you are going to eat – you need fuel to move
  • How and when you will reward yourself – shouldn’t be based on food

Think and journal:

  • What you’re eating
  • What you’re doing
  • How you feel
  • Weight – weekly (okay – daily, but three times a day is not healthy!)
  • Measurements –  monthly: chest, stomach, waist, hips, arms and thighs
  • Your goals: short-term, near term and long-term – not just weight related goals
  • Counter the negative self talk with positive self talk and reality checks
  • Keep looking for new things to try so you don’t get bored with food or exercise
  • Do not get complacent – keep setting new goals – the only limit to how far you can go is in your own head.

2 thoughts on “Finding My Melting Point

  1. Pingback: My Daily Routine « Get Smart Get Strong

  2. Pingback: Checking in on my goals « Get Smart Get Strong

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