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Here is part 2 of a message sent (at their request) fifteen months ago to a buddy in May/June, 2016. A year and a bit later, as I'm also sneaking up on a year in maintenance, these rambling observations still ring true.
Note; certainly not saying that I've got things all figured out...in fact quite the opposite. Just some things I have seen here on FS both good and bad, also with a brief personal note on what's motivated and helped me.
Re: Tips, tricks and other stuff, Part 2... Good luck!!
No worries "xxxxxx"...here is also what I know...
Sometimes this fat loss thing gets relatively easy...we've got it "figured out"...right then we have to be really careful as we can grow complacent and careless and can start sliding in the wrong direction. The trick here is to ride this easier wave to death...take as much ground as you can until the inevitable plateau hits...then tough it through each plateau until you get to your perfect SUSTAINABLE weight, whatever that is. That is where I am heading right now (gone through 3 major plateaus).
Also, sometimes it is really difficult, no matter what we do nothing seems to work, we can't stop eating bad things or too much...bad habits are formed...we give up and start sliding in the wrong direction. Health, quality of life, fitness suffer...this is a bad situation and we need to stage an "intervention" with ourselves...this was where I got to July 30, 2015. Enter Fat Secret and a complete commitment to changing some bad diet habits and a little more regular workouts.
A quick word on training or working out...for me, this has saved my weight loss program on several occasions...I worked my buns off for several weeks last January 2016 (shared vacation with friends) so that I didn't balloon up...too much socializing, great food and wine...without hard core cardio and resistance training I would have easily gained ten pounds in two weeks, wiping out months of steady effort...sometimes no gain is a big win!!!
That's it for now...I really hope this helps you "xxxxxx", you deserve it for yourself. Take care,
Steven
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2039 kcal
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Fat: 88.54g | Prot: 107.66g | Carbs: 178.67g.
Breakfast: Grapes (Red or Green, European Type Varieties Such As Thompson Seedless), Allmax Nutrition Whey Protein Shake. Dinner: Popsicle Fudgsicle, Great Value Sharp Cheddar Cheese, Meatless Pasta with Cheese and Tomato Sauce, Earls Mixed Field Greens Salad, Beef Tenderloin (Lean Only, Trimmed to 1/8" Fat, Select Grade). Snacks/Other: Guinness Draught (Can), Miss Vickie's Sea Salt & Malt Vinegar Potato Chips, Gatorade G2 Perform 02 - Grape (20 oz), Kirkland Signature Trail Mix. more...
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2441 kcal
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Exercise:
Elliptical - 23 minutes, Resting - 15 hours and 37 minutes, Sleeping - 8 hours. more...
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 Comments
Glad you posted the second part, that was my main concern from the beginning, getting to be a fat burning machine to loose the weight only to get complacent and careless and gain it all back, I do know in my mind, I still have the bad habits as I went out of control on my recent trip to NY and gained 9 # in a week. In my research 82 % do gain it back, I'm hoping with this site and FS buddies , I will be in the 18% that does not gain it back. Thank you again Steven
18 Aug 17 by member: DO N OK
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Final note; you will notice that in my prior journal post and this one I don't promote my Way Of Eating (it is certainly not for everyone, but it works for me at this time in my life). I do believe that every one is unique with different medical, social, environment, food preferences, activity levels, etc, that may make a particular WOE better suited for them than others. I am always happy for anyone who finds a WOE that they find can sustain their fat loss while improving their health markers. Good luck out there in FS land, take care and have a great weekend!!
18 Aug 17 by member: Steven Lloyd
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DO N OK...maintenance shouldn't be a constant struggle, but for sure we need to react to upticks or fat gains before they get out of hand. I've had two WTF moments when I had to buckle down for a week to ten days to get things back to normal (scuse my "french" - but that was my reaction, shock, disbelief and fear).
18 Aug 17 by member: Steven Lloyd
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Great post Steven. It's really great to read a story from a high achiever sharing tips for success and some pitfalls. I had WLS in 2004 @ 263 and got down to 172. I never lost more than that because I never changed my behavior. After 5 years I started gaining about 10 lbs a year and it began creeping back on. I just couldn't eat large portions. Instead, I ate small frequent high fat, high carb foods and played yo-yo with my weight and felt continuous guilt for the gift of WLS that I was throwing away. Fortunately, I didn't eat myself out of it. I don't get hungry and never stretched it out? After hitting 224 in 2/2017. I started the road back down. I use simple ordinary methods of caloric restriction and behavior modification. Since I have proven myself unable to limit my intake of so many high calorie foods, I have chosen to essentially eliminate them. I get one modest sweet treat, <150 calories in the p.m. I plan for it and look forward to it but my 84 gms of protein are my priority and >2L flds/daily. Simple, clean and effective. I came to FS a little over two months ago. @196. Now I'm 176. I enjoy the sense of community and commitment to supporting each. I'm a 63 y/o retired nurse with a goal of maintaining my weight @163 lbs. That significantly decreases my health risk for hypertension, diabetes, high cholesterol and heart attack. I was 163 lbs.in 1971 when I graduated from H.S. That's why I didn't pick 165. Lol 😂. Continued sustainability to you. I understand your methodology and purpose. You have already given yourself many more years of life with improved health. 👍😉
18 Aug 17 by member: paulanavarette
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Steven, I want to be just like you when I grow up! Thanks for the motivation and inspiration. I started exercising again a few weeks ago but have not been tracking very well. Time for me to get it together...
19 Aug 17 by member: PoulC
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Thanks Paula...sounds like you've got things going in the right direction for yourself too! Hey PoulC, remember diet first and foremost :-)
19 Aug 17 by member: Steven Lloyd
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Thanks Steven, your weight loss journey mirrors mine in many aspects. Of course, I'm not the athlete that you are but our struggles are similar. I appreciate the encouragement and good advice you share with us all. One important observation I hope everyone gets from your example is that once you reached your goal, you stuck with what works for you. So many times I have seen people work so hard to get near their goals then poof, they vanish. Often they resurface about 3 months later and 30 pounds heavier. I'm not talking about people with medical issues, I talking about the people who didn't loose those last ten pounds. I encourage everyone to stick with it and get it done. Those who are maintenance know it's still a struggle. I applaud all of you for staying in the game and not feasting in the bleachers...
19 Aug 17 by member: John10251
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Hey, John & Bill, I just followed a few smarter people's lead. For me, reaching maintenance was not a finish line but a new starting line....for all of us, this new starting line should not be as stressful or as difficult as trying to constantly lose...BUT we still have to be vigilent and react to the inevitable small gains, (either pounds or inches)...otherwise the dreaded regain!!
20 Aug 17 by member: Steven Lloyd
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Ditto to Steven's last comment...
20 Aug 17 by member: John10251
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I'm there with you Steven, I will never give up, As you say,It is another journey ,,
20 Aug 17 by member: DO N OK
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Complacency is lurking everywhere, it seems. I'm just beginning to work out what checks might work for me without veering into hypervigilance. Refreshing to hear your non-evangelism for your woe; very different things have worked for different stages of my life. This post dovetails nicely with egull's on minimums.
20 Aug 17 by member: T8U9
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Thnx again John, Do N Ok and T8U9, my hope is that this sticks, I'll know that in 30 plus years or so....hopefully....:-) Also, I see long term weight loss kinda like quitting smoking, sometimes it takes 5 "quits" to actually quit... for someone else it may take 10 "quits" to actually quit...no shame in this, and hats off to everyone who keep trying!!!! For sure it took at least 3 or 4 "successful" weight loss periods for me prior to this one (almost one a decade) and for sure I'm still a little nervous (based on my past experience) that I'll lose the grip. However, on a brighter, more encouraging note, this time really does feel different...not like a diet or onerous burden...just living life in a slightly more controlled way... plus I have armed myself with a lot more tools and strategies to help combat the inevitable high carb / calorie days.
21 Aug 17 by member: Steven Lloyd
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Steven Lloyd's Weight History
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