It is hard not to eat when you get hungry

Hunger is the most significant problem with weight loss and a diet that results in hunger will never be successful. It is hard not to eat when you get hungry. It goes against human nature and you can only stand being hungry for so long.

The feeling of an empty stomach is very difficult, if not impossible, to tolerate and at some point you give in. When you get very hungry, you tend to want to eat more.


Feeling hungry the hardest part of losing weight. If your weight loss strategy involves going hungry, it is unsustainable.

You don’t have to go hungry in order to lose weight.  In order to feel full, you need to fill your stomach.  The key is in knowing which foods to fill it with.

Most people are satisfied by the amount (i.e. volume) of food they eat rather than the calories in said food.

I consume a low number of calories, but get all the fullness and satisfaction. Eating large amount of the right food to fill up my stomach and avoid feeling of hunger is my key to success.

My healthy choice last night

Eating healthy while eating out is a big challenge for me. Last night I at the restaurant where people were eating steaks or hamburgers. It was difficult, but I was strong and ordered grilled chicken salad with balsamic dressing. The waiter didn’t even try to hide his reaction, after I requested no cheese and no croutons in the salad, but it didn’t matter to me.

I was trying to be consistent with healthy choices and managed to do so last night, but it is difficult. When you're trying to lose weight, dining out too often can make it difficult to stay on track. Restaurant meals are often full of empty calories that can quickly steer a weight loss plan off course. Here is the picture of my success.

 

 

Why only 5% of dieters achieve success

Over the course of the past two years, I've learned a lot about myself and the strategies that are important for me to use to maintain my new weight.

Maintenance is not a destination. To me it's a continuation of a process of refinement of the habits that I developed to lose weight. Once I reached my goal weight, I was determined to make this a lifestyle and not to return to my old ways. I knew that to keep the weight off my new behaviors needed to continue.

Long-term maintenance of behaviors is something we can all achieve when we focus the reasons that forced us to lose weight. For me focusing on my health was the catalyst that changed my whole perspective and allowed me to take a different look at my life.

I better understand now that my experiences both good and painful are here to help me grow and evolve. I continue to take personal responsibility for the decisions I make throughout my day.  Sure they’re not always the best but I've learned that it's okay not to be perfect.

Tracking was a very important weight loss tool for me and one that I've continued in maintenance. I continue to weigh myself daily.

Why is it that only 5% of dieters are able to lose weight and keep it off? Who knows the exact number, but it's a very small percentage. I’m sure, there are many more that lose weight initially, but keeping it off is a whole other story.

Big challenge

 

Making healthy choices during holidays is one of my biggest challenges.

Make an eating plan for tomorrow

Planning in advance of what and when to eat is an important element of our struggle to lose weight. We are more likely to make good choices if we have a plan of what and when to eat. Our day will go more smoothly and our weight loss efforts will stay on track if we have an eating plan. Take time to plan eating for weight loss success and keep your plan simple so it will be easy to follow through. This does take some time and effort, but it's well worth it, because if we maintain healthy eating long enough it will become our “new normal”.

NYC 2013 Half Marathon

 

I ran NYC 2013 Half Marathon last Sunday.  It was very cold but it was also a lot of excitement.

 

Almost fifteen thousand runners from twenty-two different countries participated in the race.

 

It was so inspiring to be there with thousands of other runners.

 

Running South on Seventh Avenue and through Times Square with no cars around will be a memory I will cherish forever.

 

Continued weight losss challenges

Some people tell me that I should not have these challenges, weak moments, inconsistency issues or whatever we may call it.

The successful weight loser, the one that lost 91 pounds and maintained for two years, realized that the natural laws of weight gain (regain) apply to me, too.

Yes they do. I start regaining weight when I deviate from the eating method that helped me lose weight. I don’t know why I was so disappointed when I noticed it for the first time.

The good news is that by resuming full compliance with the Eat Like Me eating method I managed to bring back weight to my lovely 170 pounds number. I know now that I need to focus on the situations and circumstances that lead to making poor choices.