As promised here's the thread I have been mentioning for awhile. We already had a "Life after Cohens" one and I felt we needed something fresh and different,seeing alot of the info in that thread is not current information.
With this thread it is more about actual strategies that people are using to help them maintain their weight since finishing the program.
I know we write about it in our diarys but this would be a direct visual aid for all of us to refer to.
I have written about this in my diary......I had a real brainstorming moment while writting that and this is how it all came about.
For me I am using the affirmation approach which is basically coaching myself to prepare for the next stage of my weight loss which is weight loss management. How not to return to my old ways of eating and how to do this.
I did the affirmations to prepare me to begin the weight loss now I am doing it to help me come through the otherside and hopefully set me on the right path to not over indulge again and learn to say "No" and to direct my emotions/boredom into something other then eating.
I hope you will all contribute your thoughts, ideas and plans for the future so that we may all learn and encourage each other in this never ending battle for weight management "post" the weight loss.
I thought I would get this moving along by suggesting a few ideas myself.
I think the key to weight loss for me is planning and preparation much like the Cohens plan.....I think it would be unrealistic for me to think I could keep up this way of eating long term so I think its important to have realistic eating goals which will fit in with everyday life.
I think for me making sure I have my ingredients and meals planned in advance is the key. I spoke to a mum who plans all her meals 2 weeks in advance and is never stuck for what to make for dinner, she also cooks and freezes some meals - and this mum does not have any weight problems.
Also incorporating some fun exercise.....I am still working on this I "HATE" exercise but I know it is something I will have to do. CARB'S-is another food I will need to reduce......this is something I will need to experiment on a day to day basis. Like most of you I love pasta,rice and potatoes.
But maybe I can save this as a weekly treat????? Tough one this.
There is so many things to consider like take-aways and eating out......and so much more. But the key is little steps so that we don't become to overwhelmed with it all.
Well that is me. I hope this clicks with some else out there.
1. When you do have a binge or end up have a carb meal for both lunch and dinner make sure you take the full next two days to have carb free. This is one of the guidelines which I think is imperative. After a 'binge' or big carb day I would find that the next day I could keep 'Cohen's' but then by the afternoon of day 2 I would tell myself it was ok and have something loaded with carbs for a snack or dinner. I have figured out that it probably says the two days to actually get it out of your system properly otherwise all you are doing is creating a vicious circle where you dont allow yourself to get in front. I think this also effects you mentally because 1. the chemical reactions and 2. you get yourself back to being negative because you put yourself down for not doing it, being able to make it etc etc etc. (I only find I put on / retain fluid etc when I have a really large serve of carbs - more than 100g at a meal).
2. Keep your vitamins up - at least until you have found your balance and what you intake needs to be against your output with exercise etc. When you are lacking certain vitamins and minerals you have cravings because your body needs it. Cravings = poor choices. Keep cravings at bay and stay in control!
Hi I have been talking to a few mums last week with regards to gaining weigh over the holidays and one of the things we all agreed on is that ALCOHOL is major contributer.
I contribute my weight gain to at least 1/2 of this alcohol and the othe other 1/2 to eating to many saturated and processed food. Not a good combination.
By just cutting out the alcohol alone gain lead to a considerable amount of weight loss.
Water is a big factor I think & keeping carb's to a minimum. I have copied & pasted a reply from my clinic in part(I've inserted dots........ for the personal bits) "Thanks for the update Cate – good to hear from you…..Remember it’s all about changing your eating patterns and not allowing yourself to go back to all those bad habits again….I know exactly what you are going through....... and it is a constant (battle I was going to say) trimming of ones eating habits – certainly 2 wines a night won’t help!!*(I wasn't having 2 wines every night) .....& I stick with a “Cohens” breakfast of yoghurt and fruit and have a “Cohen” lunch, leaving us free to eat pretty much what we want at night in order to keep control of our weight.* Keep up with the water – that is the biggest key to weight maintenance……good luck and do feel free to keep us updated – its great.Cheers ........."I think that they are right. You feel so much better & set youself up to have a healthy evening dinner if you have followed Cohens during the day. I think that will also be my plan for now on. More to follow Sam, cheers Cate
I just thought I would mention that yesterday (was a zone out one for) and today I have been okay and a 100% more positive. I have been trying to train myself to not turn to food when having feelings of disapppoinment. I have been controlling myself.
Even though I didn't stay on plan today I tested myself not to just eat for the sake of it.
(refer to my diary for further info) I controlled my emotions and directed it else where.
We went for dinner i chose something healthy, I felt like a sparkling wine so I had it and I refused dessert and then we all went for a long walk etc and I felt so good.
I think I had a very balanced day with food and exercise. You really do feel better within yourself when you do something active. The boys and I enjoyed it and we chatted and stopped and admired our surroundings.
I felt really good about my outer apperance for a change and mentally I felt so positive with life and in control.
Control I think is someting we should focus on when we are trying to manage our weight, cravings and emotions......"easier said then done" I hear you say - well you are all right it isn't easy but it is something that we need to practice until we have it under control...I am under no illusions that we won't have times of falling of the wagon and reverting back to the old way. But hopefully it will only last for a day and then we can get back into control and the positivity of a new day kicks back in.
Exercise!!!!!!!!.
Love it or hate we should be doing it at least 30 minutes everyday (so the experts say) But make it fun and add as much variety as possible.
Lauren and Cate have incorporated exercise and when you read their posts it doesn't appear a tedious task for them. Lauren has been in training for a big walk in Tassie so she has set goals and Cate is in walking group. As for me I have started swimming lesson so I can do this as sport, I do one day at a vibration gym for 30mins and I am also starting a 1/2 hour group training session in the park with some mums. And I am walking the kids to and from School most days. Every little bit helps and I think if you start with little goals and choose an activity that is fun and not too challenging well at least this way you are not setting yourself for any failures.
Sam
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