I haven't been part of this group for some time now, but thought I would share a success story of losing that last under- ten -pounds that tends to stay on.
I have tried at different times to get my weight back into the 130's where I feel best, but have hovered in the low 140's for a couple of years. I think I wasn't really THAT motivated because I don't look that bad (in cothes ) at that weight so wasn't willing to do anything that was too much work. Plus, I always feel like I should be able to lose weight just because I know so well what I have to do; however, it wasn't happening. I was also avoiding the scales because I knew I wouldn't like what I saw.
When I finally got on the scale in Jan., I was horrified but not really surprised to see that I was at my all time highest non-pregnancy weight, so action was required. This is what worked:
1. Wrote down everything I ate and counted calories for the first 4 weeks . It is a pain, but every time I have lost significant weight, this is what I had to do. On line programs are great, but it is easier for me just to do it manually. I quit writing everything down after that, but kept on eating the same way. My calorie goal was 1200-1300 plus extra for exercise. I used the Cyclist's Guide to Nutrition to figure out what I needed for days I biked. Some days it was well over 2000 calories.
2. Did dramatically cut out junk food and refined carbs, but did not do a low carb, low fat or any other kind of "diet", just counted calories. I tended to eat 5 mini-meals throughout the day so I wouldn't get hungry.
3. Did an on-line weekly weigh in with my sister who was participating in a biggest loser contest at her company. We just happened to be at the same starting and goal weight.
And that is it. Didn't change my normal exercise, except I did start doing gentle yoga twice a week in January. I read recently that women who do yoga are more mindful about what they eat and tend to not gain weight, so maybe it helped. I did it to improve flexibility and ward off joint problems. In the winter I do one or two 45 minute cycling classes a week and work out on the elliptical for one or two sessions for a total of 4 cardio workouts. I also do strength training and/or yoga 2 - 3 times a week. As the weather improves, I substitute outdoor rides for the indoor cardio.
It came off SLOWLY. It has taken since late Jan. to lose 8 pounds. I know that doesn't sound like much to some of you, but believe, me, when you get down to those last 7 to 10 pounds, they absolutely do not want to budge! When the scale didn't move some weeks, I told myself that I was still healthier because I was eating better food and taking good care of my body and just continued on doing what I was doing.
Anyway, I weighed in at 136 this morning and am thrilled because all my clothes are loose now I hope my cycling improves some now that I have a little less weight to pedal up the hills!
Grits
2010 Trek 5.2 Madone WSD, SI Diva Gel Flow
2002 Terry Classic, Terry Liberator