Evaluating the January rules, plus an adjustment
Today, I weighed 223 lbs, which is down 1 lb from last week. Also, I'm not having the energy slumps and overwhelming need for sleep that I was feeling a week ago. My ankle swelling is almost gone, and my thirst levels seem normal. Even my skin has cleared up quite a bit.
Because of these things, I feel that abstaining from added sugar, sweeteners, and grains has been a positive decision for January. It is a step in the right direction to get my body healthier overall and to rid itself of weight.
Given how extreme it is, though, I would have expected more than 1 lb lost in a week, even though the total for two weeks is 7 lbs. Thus, along with feeling like I'm going in the right direction, I don't think I'm doing enough.
Here at almost the midway point in my January rules, here are my reflections:
- No sugar and no grains was a good combination for day-to-day eating. We can reserve 1-2 days per month to indulge in those things, carefully planned in advance, with mindfulness and discipline to resume abstaining from them after those reserved days.
- In the food I prepare, potatoes and beans have made up for not having corn and rice, and is just as bad in terms of getting the body to stop using carbs for energy. Then again, I actually over-consumed those potatoes and beans for about 4-5 days this month, which may have distorted my view a bit. If I mindfully set limits to the carbs I do consume, they may not be so bad.
- No carbs at all (a keto diet) for a period of time would be more aggressive plan for the weight-loss side of this. Otherwise, the loss will be more gradual over time. My body will use those potatoes and beans first before using the stored fat.
- Limiting my dairy to occasional cheese has been sufficient. I allow one serving per day, but since I don't have any in the house, it's been more like two servings per week, instead. For the rest, unsweetened coconut milk and coconut cream make great substitutions in recipes!
- February 1 is a Friday, and my current plan is to loosen the rules for that Friday and Saturday. I will do so mindfully, making choices to only consume the sugar and grain sources I feel are truly worth it. Then I'll start a new plan on Sunday.
In spite of my concerns about having too much carbs, a video I saw recently gave me an idea that, in practice, would require me to make an exception to these rules. For achieving my daily core/hip/glute strengthening and stretching goals, I'll give myself a reward system involving a small prepackaged/portioned piece of sweetened dark chocolate (60% or higher cacao). This will start today, and I have selected my chocolate for the first week. I cannot have the reward until the complete exercise and stretching routine is complete in a given day, and I only get one per day (no banking up if I miss a day).
For me, the biggest risk in implementing this is that I will have that chocolate in my home even when it is not being consumed as a reward. It may be easy for me to "forget" why I have the chocolate there, and my mind may think of other things I can "reward" myself for. It may take several days for me to mentally associate the chocolate with the activity, specifically. Placing the chocolate in an unconventional place in the house, like with my exercise equipment, may help. However, my self-discipline is the critical factor to making this work.
As with every part of this journey, the key is to stay mindful and stay focused.
My February plan (Feb. 3-28) is not yet formed as I'm still incorporating data from January. I do have some preliminary thoughts, though, and I wanted to jot down here so I remember:
- I'll go back to no sugars, sweeteners, or grains, but add no potatoes, too, to further reduce the carbs.
- I'll continue my commitment to the roasted meats and eggs that have made this plan not only tolerable, but enjoyable.
- I may continue the reward system for the core/hip/glute exercises depending on how that goes over the next couple of weeks. If the habit is reliable enough at the end of February, I may even start dissociating it from the chocolate.