The Full Mind Weigh™ to Lifelong Weight Management, a program of the Institute for Lifelong Weight Management – teaching you the psychological and emotional skills you need to keep the weight off forever!
Back to Basics
Many people who struggle with maintaining a healthy goal weight have experienced that insidious phenomenon known as “The Weight Creep” – the nagging pounds that creep on (and on), slowly but surely, over time.
One of my clients, Sonya L., knows The Weight Creep only too well. A former yo-yo dieter, she has lived with Weight Creep for many years, losing and re-gaining over and over again. This time, however, Sonya is determined to banish Weight Creep from her life forever.
“I was happy with life at my healthy goal weight, and I was able to maintain that weight without any trouble for about 2 years – longer than ever before!” Then, Sonya told me “I don’t know what changed – I didn’t think I’d changed my eating habits, and I know I hadn’t been letting up on my exercise routine – but I noticed that my weight was slowly creeping upwards, and I didn’t like it one bit. I’d worked too hard to allow this to happen – again”.
Thankfully, Sonya was still keeping a food journal – one of the behaviors that are strongly associated with successful long-term weight loss maintenance. We took a look at it together. Everything looked fine – lots of vegetables, fruit, lean proteins. But then I asked Sonya what she puts on (or in) her foods and beverages. “Only fat-free or low calorie condiments”, she told me, “things like sugar free ketchup, fat free salad dressing, honey mustard, and sugar free coffee creamer”. “Exactly how much over a typical day,” I asked her. Sonya couldn’t tell me. At this point, I knew we were onto something.
“It’s time to get back to basics”, I told her. “Get out your measuring cups and spoons, and put your food scale back on your kitchen counter. It’s time to start measuring and weighing everything again”.
Sonya followed my recommendations – and she was shocked! “I realize now how The Weight Creep has come back into my life”, she said. “I’ve been simply pouring dressing onto my salads, and creamer into my coffee, without even thinking about the amount I was consuming. I must have been having at least 3-4 servings of fat free dressing each time (anywhere from 60-140 calories, depending on the type of dressing), 2-3 servings of sugar free creamer with each cup of coffee (30-45 calories per cup, about 4 times a day), and about 10 teaspoons of honey mustard on my veggies (an extra 100 or so calories twice a day)”. Over time, this has added up to about 450 more calories (give or take) per day than Sonya thought she was consuming. Given that an extra 3500 calories leads to a one pound weight gain, it’s not hard to see where The Weight Creep was coming from.
Thankfully, this time Sonya had caught The Weight Creep before things had gotten out of control. She put weighing and measuring back into her life, and has been able to take off those extra pounds and keep them off.
We all become comfortable and complacent at times, and we take things like portion sizes for granted. A variety of research studies have clearly demonstrated that most people underestimate the number of calories that they are consuming.
Don’t wait until The Weight Creep has invaded your life! Get back to basics (like weighing and measuring), and take action now!
“A stitch in times saves nine.” – origin unknown.
“Delay is the deadliest form of denial”. – C. Northcote Parkinson
With your continued health in mind,
Doreen Lerner, Ph.D.
Director, The Institute for Lifelong Weight Management
Creator, The Full Mind Weigh™ to Lifelong Weight Management
The Institute for Lifelong Weight Management provides education and training. The Full Mind Weigh™ is strictly an educational program and is not a substitute for medical or psychological evaluation or treatment. If you think you may be suffering from an eating disorder, please consult with a qualified mental health professional who is trained to evaluate and treat eating disorders.