Healthier Habits Progress

Good evening, readers! I wrote a post back in June called Testing Healthier Habits and thought I’d share an update on the changes that have come from those habits thus far.

First, I think a little rewind is in order: At the beginning of June, I came to the realization that I was not familiar enough with the sensation of real hunger to differentiate between real hunger and false hunger or “hunger”. I’ll explain a little more on that in a bit. I was feeling generally positive about my appearance when this realization came to me one day from nowhere in particular. I felt “hungry” all of the time and did not realize that what my brain communicates as hunger is oftentimes some other need or emotion in disguise. In other words, there was a lot of constant “food noise” in my head that I did not know how to quiet down other than by eating.

I would feed my “hunger” immediately regardless of whether my body needed the nutrients and fuel or not, just figuring I’d gotten the unlucky end of the stick when it came to appetite. I had a firm belief that I would always be a bit overweight and that any weight loss method would be too uncomfortable to offer a permanent solution. I wasn’t “lucky” like those “naturally skinny” people. In adopting the healthier habits, that I’ll go over soon- I promise, I did not intend to embark on a weight loss journey, but embark I did, and let me tell you, it’s been a truly transformative ride.

At the start, I did not even intend to weigh myself because I was more interested in the effect my changes would have on my relationship with food and eating as well as my sleep, productivity, and overall daily comfort than I was in the number on the scale or the size on the tag of my clothes. It wasn’t until Mike joined me in my habits that I dusted off the scale- literally- and felt ready to face that music.

The number was 14.4 pounds higher than I guessed it would be and I didn’t guess very low, you guys. It was not the highest number I’ve ever seen on the scale when weighing myself, but it was close and I was surprised by it. I wondered how close I was to my healthy weight range according to the BMI (Body Mass Index) scale and plugged my height and weight into the Harvard BMI Calculator. Some view BMI as an insufficient representation of health on its own. There is more to health than a number on the scale, sure, but I believe that getting closer to a “normal” BMI can only help when it comes to avoiding health risks down the line that are known to be associated with carrying excess body fat.

A “normal” BMI range is 18.5-24.9. My BMI that day was 30.76, which is classified as “obese”. I was 37.4 lbs over the highest end of my healthy weight range. Seeing an obese BMI for my metrics wasn’t upsetting; it was simply data for my experiment. I’d say I was more shocked than anything else because obesity looked smaller to me than how it is widely represented in American culture. I had been sure that I was simply overweight, but that was not the case in reality. 

The new knowledge of my BMI classification and having a somewhat concrete goal in mind kicked my little experiment into a higher gear. Could I get to the healthy BMI range simply by continuing the healthy habits that I’d already implemented?

Here’s a list of the habits that I practice:

• Reducing portion size: I eat what I like to call “time portions”, usually to get me through a duration of four hours at a time. It took about a week to figure out the appropriate time portion for my body. I felt hungry after approximately 3.5 hours and so I let the hunger settle for a bit so I can continue to recognize that feeling for what it is and eat a small meal soon after.
• Eat balanced meals: My meals are usually a combination of protein, fruit/vegetable, carbohydrates, and fat. They fill a small cereal bowl or a 6” to 8” plate. 
• Stay hydrated with zero calorie beverages: I drink more water, seltzer, and tea than ever before. Sometimes my brain communicates a false hunger signal when really, I’m just thirsty.
• Learn your true hunger cues: Feeling “hungry”? Are you sure you’re not bored, tired, sad, restless, craving something because it’s there? It’s so weird how physical needs and emotions that aren’t hunger can lead you to the pantry or refrigerator without knowing how you got there. Food is a temporary fix for regulating your emotions. Ask yourself if that snack is going to make you feel better in 30 minutes, an hour, three hours and maybe get some water and watch a YouTube video instead.
• Reduce intake of Highly Processed Foods, when possible: Cereal, nuggets, I’m lookin’ at you. I eat pretty much whatever I want (in much smaller quantities than before), but will confess that cereal and chicken nuggets are too irresistible to me to keep in the house. They are not off limits, however, I know that they are not going to fill me up as well as less processed foods will and so I do not buy them nearly as frequently as I used to.
• Move more: As the saying goes, “You can’t outrun a bad diet,” but you can improve your strength and endurance such that you burn more calories at rest than you would if you didn’t work out. Pick a form of exercise that does not feel like a chore (or one that feels least like a chore.) Yes- of course walking counts!
• Drink Less Alcohol: I love a cold beer, a glass of wine, or a nice whiskey, but know that alcohol will trick my brain into feeling hungry. Unfortunately, alcohol is loaded with calories and I’d rather put those calories toward a four hour meal or a little dessert at the end of the day. I have tried some excellent non-alcoholic beers which are less high in calories than their alcoholic competitors and they are a game changer, particularly in social settings. Athletic Brewing has some great options!
• Find activities that aren’t food-centric for entertainment: Going out to eat was once a primary activity that I would plan for entertainment. In trying to find more active ways to adventure, I have rekindled a love of hiking and going to concerts. I try to remember that food is nourishment more than it is entertainment.
• Feed false hunger in healthier ways: This one goes hand in hand with learning your true hunger cues. I have learned that having a seltzer, going for a walk, or watching a YouTube video on a subject I enjoy to be just as satisfying, if not more, than a snack used to be.

The results so far:

• Weight loss: As of my last weigh-in, I have lost 31.4lbs and am 6 pounds from my healthy weight range according to the BMI scale.
• Zero heartburn: I haven’t used an antacid since the beginning of June. Tomatoes are delicious and no longer dangerous! Yay!
• Improved skin: Less scalp dryness and cleaner skin.
• Better sleep: I used to have trouble getting comfortable at night and it would take a little while to fall asleep. Now I fall asleep pretty immediately.
• Confusion around personal style: I used to know exactly where to go in a store to find something that fit and would gravitate towards styles that disguised the more “cushioned” parts of my body. I am not sure exactly now how something will look on me when shopping so there is a lot more trial and error and a lot more trying closer fitting styles I would not have felt comfortable in before.
• Reduced Pain: I was having pain this past year, while running and walking, in my foot which I injured back in 2017. Since losing weight, I am relieved to say that the pain has become less significant to the point where I have noticed zero pain this past month.

Things I wish I knew before starting on this health journey that would have made it a little easier:

• The first few days to a week are REALLY HARD. You need to be prepared to be uncomfortable for this span of time. Some days will feel harder than others. HOLD FAST; you’ll get through it soon enough!
• The discomfort that comes with the first week of reducing your portion sizes is TEMPORARY. The food noise quiets down over time and your healthy habits become satisfying and feel normal. 
• You won’t feel hungry forever.
• “Full” just means not hungry, not that “overstuffed; I can’t eat another bite” feeling that I thought it meant.
• You can eat the foods you like and still lose weight, you just have to eat less of them and you have to recognize that sometimes, certain foods are manufactured to be “more palatable” and increase your false appetite so you keep eating/buying them. Those tricksters!
• Tracking calories is not necessary if you are feeding your body appropriate amounts of “real food”. Find a smaller plate than you normally use to help get you started on proper portion control.
• Weight loss is a game of patience.
• Many “naturally healthy” people simply grew up eating appropriate portion sizes and have outlets outside of food to help regulate their emotions. Proper nutrition may just be what they were taught from the start and they did not have to battle “food scarcity” or “clean plate” mentality like many Americans grew up learning.

While I am happy to have gotten the internal kickstart to begin this health journey, I know how daunting the idea of approaching weight loss can be when you have a little more meat on your bones than what’s considered “normal”. I had temporary success a couple of times in the past using Weight Watchers and am curious to see if my current lifestyle changes will be more lasting in the long-term. 

I have read misconceptions associating obesity with laziness, but I can’t agree with those. Obesity equals a lot of emotions, but I wouldn’t pair it with laziness. It takes a lot of strength to carry excess weight around every minute of every day. If it is your desire to become physically healthier, you will have the capability and drive to get yourself there. It is scary not knowing how to get started, mostly because determining whether to start is a highly personal experience. Only you can do it for you. I think it is also important to remember that no matter what level of physical health at which you begin, it is equally important to nourish your mental health. Be positive about the current you, whatever that looks like, and recognize that you are a miracle at any size. Even if your appearance changes, you will still be the same person, so love the you that you are even before you begin.

I am not a doctor; I am simply sharing the findings on habits that have been working for me. If you are thinking about getting started on a health journey of your own, I wish you strength (especially in that first week), revelation, and joy along the way. You can do this if you want to; just take it one hunger cue at a time and you’ll recognize some changes of your own before you know it; I’m sure.