I have maintained a 115 pound weight loss for four years. I would like to share my strategies for two reasons: to help others would like to achieve similar results and to renew my goal of keeping my excess weight off. The hardest part of sustaining weight loss is determining how much focus needs to be devoted to that effort. I admit that I have not found an easy formula for setting this priority, but I know that it needs attention every day. I have learned that I was overweight because I have little sense of proportion regarding food and physical activity. For example, if I do not make a list of what I’ve eaten, I will just keep on eating. Likewise, I won’t move enough without a record of the exercise I’ve done.
Based on my experiences, I think there are many ideas in circulation about weight loss that are discouraging. The darkest one is the notion that it should be done quickly. It is better to think of weight loss like paying off a long term beneficial debt, such as a mortgage or student loan.
My journey also leads me to doubt common ideas about how restrictive a diet needs to be. I think the intensity and duration of exercise suggested is probably inflated, too. I have rarely eaten less than 1500 calories a day. Actually I average eating 2000 calories and walking 12,000 steps a day. While I was losing weight, those numbers were closer to 1800 and 15,000. I also gradually worked up to those numbers needed for me to lose weight.
Here is a list of what has helped me manage my weight:
- Keep a Food Diary and Count Calories – Calorie information is widely available online and on food packages. After a while you will gain a good sense of estimating calories.
- Use a Pedometer – At first just use it to get a baseline of your physical activity then gradually increase your steps to 10,000+ a day. You may be pleasantly surprised at how many daily steps you can sustain. Then try some more intense exercise like an elliptical workout or strength training. This last part isn’t absolutely essential, but you may find it feels so good that it helps you stay dedicated to watching your weight.
- Limit Restaurant Meals – I try to limit take out meals to once a week. I aim to spend the majority of my food dollars at grocery stores. It is easier to stretch your money and calorie budget by making your own meals. The portions of ready made meals at the grocery store are usually smaller than at a restaurant, too.
- Short Term Failures are Inevitable – I think it is impossible to eat right all the time. I have had many bad days with food. I have repeatedly gained and lost the same ten pounds. I try not to see these setbacks as signs of doom. I used to do that and yo-yo dieted my way to 260 pounds as a result. Keep trying, even if you have a bad day, a bad week, or a terrible month.
Walt Whitman appeared in the best dream I ever had. About twenty years ago, I had the persistent shroud of depression despite treatment and was also a bit broken hearted over love unrequited. I had dropped out of college because I felt overwhelmed at the prospect of managing my time effectively and setting the goals necessary to complete my degree. I was working retail, too, which I found so miserable that I felt my time in the store should count as credit for time served in Purgatory.
I felt hopeless, but then I had a dream that was like a thunderclap of grace. In the dream I was walking on an Israeli beach with Walt Whitman, who looked rather apostolic. He told me that all is not either good or evil, but there is also folly. He recommended patience and compassion in dealing with folly, which can be mistaken for evil.
Then I seemed to be beamed into a review of my life akin to common stories of near death experiences. In my life review, a voice told me that in life we see through a glass darkly and that this was a chance for me to see my life as it is seen in Heaven. As I watched interludes from my life, I saw no reason for sadness, regret or strife. I watched what had seemed to be awful misfortunes in my life as a parent proudly watches a baby learn to walk. Even what was regrettable was still watched with love.
I cherish the memory of this dream as something that has helped sustain me through the years since. From time to time, I feel a moment of the ineffable peace, love and grace from that dream, and I am reassured that all will be well.
Yesterday I read a post on Facebook that stood in refreshing contrast to the shame culture I see too often online. Not a week goes by before I see some news story that has been fowarded ad infinitum, appended with hundreds of judgements of the subject of said story. A classic one is something I classify as Mother of the Year, a tale in which a mom does something to disqualify herself absolutely for such a title, as least according the Court of Internet Public Opinion.
I am weary of all of this mob fury. I worry that it is going to spill into our interactions on a more intimate scale, that it could become commonplace for folks to get group whippings online over petty disputes.
In contrast to these public judgements, I sometimes witness great shows of support for misfortune. I have wondered if the internet community would be so supportive if the adversity was due to something that could be judged negatively. Yesterday I read that one of my Facebook friends was relieved to have finished paying a debt through wage garnishment, and the responses were refreshingly supportive. I thought he was brave to admit the experience and pleased that others cheered him for satisfying his debt.
I would prefer to read that instead of the usual shame-on-so-and-so stories.
I suppose that my taste in music should not be trusted because my hearing is poor on one side. There are only two acoustic settings in which I can truly enjoy a song, while using decent headphones or listening in a car. In other places I lose too many sonic details to engage my attention fully on music. While I can hear enough to decide whether a song merits a closer listening, I cannot “lose myself” in a song if I hear it on TV, on a stereo, etc.
There have been many songs I have wanted to listen to repeatedly for a time, like a musical serial monogamy. I like to exhaust the captivating feelings a song provokes until eventually it holds me spellbound only occasionally. One such song is “The Wolf” by Mumford and Sons.
Like any work of the imagination, the meaning of a song is open to interpretation, and I am biased toward finding if a song could be a soundtrack for someone I know. Ordinarily there is not much point to explicating a song as if one were writing a term paper on a poem. While it is not uncommon to hear a tune and temporarily adopt it as a theme song, it is more unusual to listen to a song and consider that it could capture how someone else might see you. This is the case with my impression of “The Wolf”.
As I listen to this song, I think that it is about loving someone who is prone to anxiety. The person loved can get so mired in fear that they may be not be fully engaged in the relationship or life beyond their worries. The first time I heard it, I was struck by the notion that it could describe what it is like for my husband to love me. There are times when I am stuck in the reverie of imagining small or major catastrophes and lose sight of him. I worry that he will grow weary of hearing me explain boundaries that help me ward off the things that bother me, such as avoiding left turns whenever possible. I appreciate his compassion for my issues, and this song reminds me that I would benefit from trying to take his perspective. That is one of the healing aspects of love, the opportunity to see things through someone else’s eyes. With the anxiety I have at times, it is a relief to borrow a different vantage point for a while.
Some dreams are the opposite of a nightmare. I call them blessed dreams. My first blessed dream happened at the dusk of my teenage years. It was brief and involved my great aunts Ruth and Edna. This dream was exceptionally lucid, with a false awakening that made it seem even more real. While it is well established that very unusual things can be dreamed, their appearance was rare indeed. I have never met Ruth and Edna because they died in a car accident along with my great grandpa back in 1936, and I have only seen their death portraits.
In the dream, I walked into the long hallway of my parents’ house, and Ruth and Edna were bouncing a ball back and forth at the opposite end. The ball and their white dresses were embedded with an ethereal glitter. Seeing them provoked the most intense ambivalence I have ever felt, awake or asleep. I was shocked at their presence, but I was also overwhelmed by the profound joy they radiated. Before they noticed me, I realized I must be dreaming and forced myself awake because the emotion of this dream was so strong it could be withstood for just a brief time, or so it seemed at the time
There is a coda to this first blessed dream. When the fatal car accident happened back in 1936, my great grandpa’s extended family could not be found. The identity of his parents or siblings was a mystery until this year. I began building a family tree because I had taken a couple of DNA tests designed to find relatives and estimate ethnicity (23andme and AncestryDNA). At first, I had no close matches that revealed my great grandfather’s family. I mentioned my predicament to a friend who unfortunately passed away a week later. Now I get to the part of this story that almost begs disbelief, but I suppose that the simple explanation may be that I had all the information I needed but my dreaming mind was able to sort through it to offer a solution. I next had a blessed dream in which my recently departed friend told me, “You will find him with his mother.”
Right after I woke up, I looked once again at my great grandpa’s marriage certificate. I considered that it was possible that he was not born with the surname he used at the time of that marriage, so I began my search again with a focus on his mother’s first and maiden name. Within an hour, I discovered that my great grandfather was a man who disappeared from Minneapolis in 1923 and that he used a different last name for the remaining 13 years of his life. My extended family helped me contact the descendants of his first family, who I am happy to report also did DNA testing to help confirm my great grandpa’s real identity.