Experiencing failure in weight management: Examining lessons learned in order to become successful
As the semester wraps up at the school where I teach, and I enter final exams into the grade book, I notice some familiar occurrences. Students figuring out the minimum work they need to do in order to maintain their current grade in the class and those who worked extra hard on the final in order to compensate for missing work earlier in the semester.
I used to be one of those students. In middle and high school, I hated turning in homework for many of my classes. It wasn’t that I didn’t love learning, it’s just that the process of doing homework seemed silly to me and I felt like my time was better spent in other areas like extracurriculars or reading some non-course literature. I always attempted to learn the material, often scoring incredibly well on exams, which balanced my grades much to the chagrin of my teachers and parents.
However over time those bad habits began to take their toll. Now as a teacher, I have come to realize that homework is an important component of learning, providing continuing opportunities to strengthen your knowledge and skills in an area. And I learned that lesson the hard way, when in one high school class I fell so far behind that I eventually needed a tutor to help me learn the material so I could pass the final exam.
Why did it take getting to near failure before I caught myself? It wasn’t until a recent HMR class, when an instructor said something relating to weight management, that I made the connection. I had become complacent in my success. With every slip in my grade, I would readjust my goals, lowering the bar to make the falling grade more acceptable. Until eventually it got so low, I couldn’t figure out how to do the work by myself to bring my grade back up to where it needed to be to pass the class.
As a teacher, I have made it a goal to ensure students I work with don’t fall into these same bad habits. And as a student entering the HMR program in 2013, I was determined not to let myself slip. I did every homework assignment. I studied my own behaviors as well as paying close attention to every lesson my teachers and fellow classmates shared. And I found myself excelling at something I had failed at so many times in my adult life. I lost weight. And a lot of it.
I had successfully practiced the behaviors of the Decision Free Diet to the point it had become second-nature. My brain learned to appreciate and thrive in this structured environment full of homework and accountability. And I eventually “graduated” to the next step, Phase Two. Managing my weight and maintaining my new lighter body.
It was in Phase Two where I met my own personal nemesis again. I found myself slacking off on healthy behaviors, choosing to skip a serving of vegetables and having a an unmeasured serving of fried rice instead. And as I saw small gains on the scale, I kept readjusting my healthy weight range. When I got worried about the gains, I found myself holding “cram sessions” where I would jump headfirst into weight loss behaviors in an attempt to adjust for gains, without making a plan to sustain that loss (much like a student crams for a test and then forgets all of the material the day after). And over time, I became complacent. Until I had gained so much of my lost weight back, that I felt like a failure.
This has not been an easy post to write. Nor has it been an easy lesson to come to terms with. Through my complacency with the ever-upward creeping scale and my desire to focus on “extracurriculars” instead of foundational lessons, I have found myself failing in weight management. I made choices to ignore the lessons I learned in Phase One and Phase Two classes that would allow me to be successful, and instead I felt shame and a loss of so many health benefits I had worked hard to earn, like climbing stairs without feeling winded or sleeping without feeling acid climbing up the back of my throat.
Maintaining weight loss is a course you cannot graduate from. It is a course you are enrolled in for the rest of your life. There isn’t a final exam you can hire a tutor to prepare you for, where you only need X% in order to pass your class and maintain your weight on your permanent record. And this has been a difficult lesson for me to come to terms with. In order to be successful in this lifelong lesson, I will need to be consistent in practicing my healthy behaviors. I will need to stop adjusting up what is a “passing grade” for a healthy weight range to justify continued weight gain. And I will need to stop being complacent in the world of the gap.
Much like a student who struggles in an advanced academic class, I am going back to my foundational coursework. I have accepted that I need to work on my relationship with fruits and vegetables. And I need to lose the weight that I have allowed myself to put back on my body. So I have started again as a student in the Core classes of Phase One, enrolled in Healthy Solutions this time from the beginning. I know this means I will be faced with making more decisions during weight loss, which I found difficult in my transition to Phase Two. So this will be important for me to focus on during the weight loss phase. It also will mean I am eating a higher calorie minimum prescription, which will mean I lose at a slower rate, but will also mean more time to practice these behaviors during weight loss. I am back in my late night Wednesday classes and surrounded by a number of new and returning HMR students. I am determined to be successful again, this time not just in weight loss but also in the lifelong class of managing that loss. I know the HMR Diet works. I just need to make sure I am also doing the work.
With this in mind – I’d love to hear your favorite HMR Phase One recipes. Decision Free and Healthy Solutions. Please share or link in the comments!
Hitting the reset button on weight management: Week One
A few weeks ago, I wrote a post talking about gaining weight over the last 16 or so months while training for three different marathons. I kept jumping into cycles of trying to lose weight during these months, only to end up gaining, as I would find myself needing more nutrition during training, but rather than control the needed increase, I would just eat whenever I wanted. It wasn’t planned nutrition, it was just eating to eat. And this failure to plan meant the scale just kept going up.
The NYC Marathon is over. I finished and will write more about that amazing adventure later. But as I promised myself weeks ago, I hit the reset button on November 9. And I will be sharing this journey with you in an effort to hold myself publicly accountable.
One of the realizations I have had over the last 18 months is that I did not have a system in place to track my food that worked for me. There are dozens of ways of keeping a food diary and I had tried many of them – from various apps on my phone to paper logs. I loved the HMR Program application for my phone, but it became difficult to track outside foods, and so I would only track the meal replacements and fruits/veggies. Which meant lots of outside foods would creep in. With other applications that tracked calories, I would find myself looking for the lowest calorie options, and not the most nutritious or filling options. And with paper, I would forget it at home or wouldn’t take it when I went to social events because I didn’t want to draw attention to myself (and would inevitably forget to log). But I loved the paper log because it allowed me the freedom to just write everything I consumed, and not have calorie anxiety or the judgement of many of the free trackers to causing me to avoid logging.
You will find a new tab on the top of this blog that is a page with a Google document embedded in it. I have this linked on my phone, where I can have the ease of electronically logging, while having the freedom of my paper log. And I have chosen to make it public – because I think sharing food logs is helpful for accountability but also to share ideas with each other about what works and what doesn’t work.
I am taking this reset in stages, recognizing going cold turkey doesn’t always turn out well for me. So the public log is part of this first week’s steps. And I will continue to add in healthy behaviors each week and share them with you as I commit to them. Most of the nutrition based will revolve around the healthy behaviors I have learned in my time with the HMR Program, because they work.
The second goal of this first week is to work on crowding out calorically-dense foods by intentionally increasing my fruits and veggies. I am shooting for nine servings (using HMR measurements) of fruits and vegetables per day, every day this week.
I will also be adding in new physical activity programming in the coming weeks and can’t wait to tell you more about it along with the dietary changes. Step-by-step, day-by-day, week-by-week – using what I have learned along my journey to get rid of this excess weight while also recognizing and celebrating the significant weight loss I have managed to maintain. I also promise to try to post some pictures here (although you can also follow me on Instagram where I definitely love to share pictures!)
What works for you to maintain your weight loss? Do you have a secret strategy for success? And if you are struggling to lose weight, what is something that you are finding difficult? I’d love to hear from others about your successes and struggles!
Training to run a marathon did not make me fat
I am training for a marathon. And I am gaining weight. But marathon training didn’t cause this to happen. And I have been thinking a lot about this possible connection as I prepare to toe the start line of the New York City Marathon on November 6.
Let’s examine the facts. Which is going to involve talking about running for a bit. But if you are here for the self-discovery and discussion of weight gain, don’t worry, that will be coming in a little while.
I began training to run the Portland Marathon starting in the summer of 2015. I ended up with a DNS (did not start) after dealing with some injuries late in the summer. Rested. Recovered.
I started training for the Little Rock Marathon in October of 2015. I ended up getting different injuries but finishing the marathon. Albeit with time goals thrown out the window.
And two days after Little Rock in March of 2016, I confirmed I would be training for New York. But after not recovery properly from Little Rock, I have spent a large amount of time in physical therapy with yet another injury (shockingly these are all linked to some genetic issues, not shockingly they are all uniquely different injuries). However, I do have adjusted time goals. But ultimately I want to enjoy what I am openly acknowledging may be my last marathon, at least for a couple of years.
So essentially, for the last 17 or so months, I have been in some stage of marathon training or recovery. And while I haven’t stepped on the scale in a couple of weeks (more on that later) – I know I have gained about 20-30 pounds since May 31, 2015. But to be more specific – I gained 5-7 pounds in the summer of 2015, lost 14 pounds while I was injured and not running at all, gained 17 pounds during my training for Little Rock, struggled for awhile in recovery after (gaining another 7 pounds), and then losing 14 pounds before starting training for New York. So (and I am not the best at math), when I started training for New York, I was about 5 pounds heavier than when I started training for Portland the previous summer. But that doesn’t change the fact that the last time I stepped on the scale, I was 16 pounds heavier than I was when I started training for this marathon.
Going into marathon training, I knew many people had struggled with weight gain. From talking to my health coach, I knew this was something I would need to be mindful about. And so I went and did some research. HOLY MOLY don’t even try Googling weight gain and marathon training. SO MUCH HAS BEEN WRITTEN!
But more specifically, so much is contradictory. The FIRST article I opened (which I just found again near the top of the search page) had 6 reasons people gain weight and several of those reasons literally contradict each other! From being too strict about food to overeating to underfueling during the running to overfueling during the run; the information is endless and quite frankly overwhelming.
However, I realize after 17 months of training/recovering… that marathon training didn’t make me gain weight. I have just allowed it to serve as a mask, or as an excuse for struggles I have battled my whole life.
Marathon-training meant focusing on specific training goals with a specific training plan. A hyper-managed schedule to weave into my already full plate. But luckily, what it really just meant was rearranging my fitness schedule, because I learned after a couple of minor injuries, that I couldn’t add training on top of everything else I was doing.
So in reality, I didn’t increase my physical activity too much over the course of a week. But I did shift my mindset and I began more single-sport training. Which meant I wasn’t getting the same level of intensity 5 days a week, but was having some high intensity days and some much lower days. I have since realized that this threw my use of physical activity as a form of stress management out the window and I found food again as a form of stress relief, a habit I had mostly managed to eliminate, but did not realize had snuck back into my life until recently.
I also began to use the marathon as my excuse, or crutch, for more than just taking a rest day. And as I think about this, I realize that we all do this, even if we aren’t training for a marathon. For example, last year I struggled with stress in a new position at work, and people told me it would be understandable if I gained weight because I “had an excuse” – but while I had new challenges in my job, I also knew that it was just different struggles, and it wasn’t an excuse to eat. But I let marathon training be that excuse because I knew it had a timeframe and I could just start working on weight management after the race.
Finally, I realize now that I just didn’t have a maintainable weight of eating for weight management in place prior to starting marathon training. And long runs on Sunday took the place of meal preparation and planning. And the socialization events associated with training took away the desire to do the meal prep and planning. And because I was now constantly thinking about running, about injury prevention, about travel planning, about being stressed because I couldn’t go work out that afternoon because I had a long run in the morning, and at that point something just had to give.
For those of you who have followed my health and fitness story for awhile, you will realize I have struggled with this balance before. And I know this about myself. But I let the marathon mask this, and managed to put myself on the back burner at the same time I was supposedly focusing on myself.
I have some plans in mind that I look forward to sharing soon about how I will be working to lose this weight while finding a way to better manage it long term. I know I will always struggle with my weight. I will continue to gain and to lose (hopefully with a lot less gaining in the future). I will continue to have to confront myself and figure out the trigger of the moment and will have to reframe.
Right now, I will continue to make healthier choices. I am not going to focus on losing weight until after the marathon because that’s a week and a half away and I am not going to add the additional stress to myself right now because I would be setting myself up for failure. But you should expect there will be a number of blogs in the coming weeks both about the marathon, but also confronting the scale, and starting the process to lose the weight I have gained. I look forward to sharing more, but for now I am off to my weekly physical therapy appointment!
The Healthy Academic 