Short-term low-calorie diet followed by maintenance phase
Hello Heather! I think I know what you're going to say about this. But it comes from a reputable source. Which shocks me! University of Michigan has an obesity research program that has released some very sensible findings over the years. Their attached health clinic has a medical weight loss/maintenance program that kicks off with 12 weeks eating a low calorie (1000-1200) to very low calorie (800) diet. The food is 4-5 "Optifast" shakes a day and 1 Optifast soup. On average, participants drop 15% of their body weight in this first 12 weeks. Then there's a transition phase followed by a customized maintenance meal plan that uses real food. I thought this approach to weight loss was debunked years ago in favor of the slow and steady approach. But...scientists! Research! Do they know something I am missing? Here's a link to their program, if you want to see it. Thanks!! https://med.umich.edu/pdf/weight-management/WMP-orientation-updated.pdf
Maintenance Journey Q
Dear Heather, I’ve been a fan of your podcast for years! I finally took the plunge today and became a premium subscriber. Thank you for all that you do. In 2017, I lost 100 pounds over 14 months. Then, I immediately got pregnant with my second child and quickly gained 70 pounds back. I do my best to focus on the fact that I have successfully maintained a 30 pound weight loss over the last seven years instead of beating myself up over the 70 pound gain. However, I would like to get back to 140-150 pound weight range and stay there forever. However, I feel the 1,000 calories a day deficit I did eight years ago to lose the weight is too extreme for me as I turn 40 years old this year. And I’ve been giving your perspective on embracing the maintenance journey a lot of thought this month. I know slow and steady wins the race and I need to give this journey all the time it needs. With all that said, I have an idea I’d like to run by you. If I set my Fitbit “current weight” to 140 lbs (140 is my goal weight— I am currently 210), and tell my app I want to “maintain” my weight so the app sets caloric needs for my future 140 pound self, theoretically, I shouldn’t have to change anything about my caloric intake habits once I hit my goal weight because I will have been eating within that caloric range throughout the whole weight loss period. Does that logic hold up? Or am I missing something? I will also mention that I understand the importance of never eating under 1200 calories a day and since I walk a minimum of 10,000 steps a day, my FitBit would never suggest I eat that little at maintenance calories for a 5’6” 140 pound person. Thank you for your insight! With gratitude, Megan
Menstrual Cycle and Binging
Hi Heather, I’ve only been listening to you for a few days and you have already changed my life through your podcast. I became a premium subscriber the day after discovering you. I have been incorporating some things I’ve heard you coach others to do (writing what I eat, eating at the restaurant, and allowing myself a daily treat). I learned I binge and that is why I’ve gained 100 pounds over the past 9 yrs. My question is, how do I handle that urge to binge or cave into my cravings during PMS and during my cycle? Do I just talk my lower brain out of it or do you recommend that during that time to allow myself to have an extra treat within reason, so that I don’t overdo it? Even though my end goal is to lose weight and maintain, right now, I am focused on gaining control over my binging. Thank you
Help with Boundaries
Hi Heather! On the community webinar, you answered some questions for me and you mentioned a couple of times about boundaries and boundary setting. Your comments really stuck with me and as I’ve been working on my habits all year, I’ve noticed that I really want to work more specifically on boundaries in 2024. What are your best tips, recommendations, books, etc. on the subject? I really feel it’s important for me to address. Thank you for all you do!
Thank you Heather!
I asked a question a little while ago about managing desserts without binging. I took your advice and have a treat every day. I go outside of the house and buy a single serving and binging has reduced drastically! These foods no longer have that special appeal now that I have them on a regular basis. I prioritize protein, take a fiber supplement and a multivitamin daily. I know my diet is not the healthiest but I will work on adding more vegetables as time goes on. Thank you for all that you do! Debra.