The Psychology of Weight Loss

I am now within 2 pounds of the weight I was in my early-30s and I am confident of reaching the goal. It has taken me several years to get here. When I first started, the way I approached weight loss was quiet different that it is now. This blog post documents the transitions in my thinking over the past few years.

The goals I started with were:  

• Take at least 7,000 steps per day. I had a simple pedometer to count my steps. It had some oddities (sometimes didn’t count when I was walking) so I replaced it with a Fitbit. I quickly discovered that the bounces on my Swopper chair counted as a step and, very briefly, decided that maybe I should take the Fitbit off so that they would not be counted. Then I decided that it was OK if they were counted…that the relative activity between days and the spread of activity throughout the day were a good measure. I still have a form of this goal although it is 12,000 or more steps and the calories burned measure is more important at this point.
• Eat only when and while you are hungry. This will always be a challenge - particularly when I am not at home and sometimes there too. I enjoy good food tremendously and it is intertwined with family gatherings and celebrations. The psychological challenge is to not think like a Stone Age hunter gatherer that needed to gorge any time food became available because there would be lean times just ahead. The probability of not having food readily available any time I am hungry is practically 0 - but it is hard to remember that when something delicious is in front of me. I’ve learned to savor a taste - but not overindulge.
• Reduce weight to what it was when I was 45. I thought it was a realistic goal - about 20 pounds. I’d held steady at that weight for about 5 years so I knew it should be a comfortable weight for me. I started weighing myself first thing every morning and devising little rewards for when I was at a ‘new low.’

Those three goals did work for the first 20 pounds and the weight came off easily enough that I established a new goal: 

• Reduce weight to what it was with I was 35. It was another 10 pounds to come off.

And the pounds didn’t come off. I maintained my weight easily but could not seem to take off any more pounds. A year or so went by and I was prompted by a nutrition course to update my goals: 

• Burn 2000 calories per day. The Fitbit estimates the number of calories burned so I used that as my key indicator.
• Stay below the calorie level recommended to lose 1 pound per week. The cronometer.com tool calculates the calorie level allowed based on my height and weight. I logged my food into the tool to determine how many calories I was consuming. The tool also helped me internalize the portion size for a ‘serving.’
• Get at least 90% of my nutritional needs from food. The cronometer.com tool helped with this goal too. It totals up the nutrients from the food log. Initially, I was in the 80 percent range but learned very quickly how to improve my diet. I stopped taking supplements for vitamins and minerals that I readily get from the foods I eat.

Those goals got me to where I am now and are still working very well. But I’ve added a new goal now that I am nearing the weight goal: 

• Achieve body proportions close to what they were when I was 35. I found a table of measurements I had made of myself at 35 - stored away in an old journal - and decided to see how close I was getting to that size again. There are some differences - enough that I’ve started exercises to hone some muscles (particularly tummy and upper arms). Otherwise - the measurements are very similar.

I’m close enough to my goal that I am already thinking about what is next. Sustaining a new weight will probably take some effort but probably won’t be as hard as getting there in the first place. Maybe my next goal - with the added calories allowed in sustain mode - will be to: 

• Get 100% of my nutritional needs from food.

Minutiae of Diet

My dietary goals are pretty simple: get as much nutrition from food as possible (i.e. don’t rely on supplements to make up for a very poor diet) and lose weight. I’ve had some success over the years but had stalled about a year ago.

About a month ago, I decided that, for me, sound bites don’t help enough when it comes to diet. I needed data other than weight and activity measurements (I already had from a scale and a Fitbit) that would directly guide my food choices.

The cronometer tool was the one I chose. I set up my profile to lose a pound per week and then started logging in my food each day.

I did not choose a special diet. My day to day goal is to stay below the Calorie maximum for the day and meet more than 93% of the nutritional targets….and to do it as much as possible without heavily fortified or processed foods. I found foods that I normally eat had already been defined in the tool (or something that was close enough to what I was eating to use as a substitute in the log). The result has been quite a learning experience….on a very detailed level. Here are some of the minutiae I’ve learned about my diet: 

• Starting the day with chia seeds in almond milk as I have been for quite some time is a reasonably good way to start the day….and the 20 grams of dark chocolate with it is an acceptable treat….but going to 40 grams of dark chocolate is not a good idea.
• Portion size is hugely important! I’ve started looking at labels and measuring. I focus on those things that are high calorie and low nutrient…those are the ones I watch the most carefully for portion size and sometimes question whether I want to eat them at all. Often the nutrient rich foods are not that high in calories so the serving size is relatively large.
• A non-fat plain yogurt smoothie with fruit (blueberries or banana or orange) is tasty, very filling, high in nutrition in relation to calories and, along with the things I normally eat, gets me to the calcium requirement every day. It doesn’t take a huge change to make a big nutritional difference.
• I easily meet the protein requirements with only one meat serving per day and it does not have to be a large one (since I get protein from other sources than meat too).
• Black tea made with tap water has nutrients!
• I like the orange veggies like carrots and sweet potatoes but I need to eat them consistently to get enough vitamin A
• I will probably always need to take Vitamin D. I am not in the sun enough and the fortification in the foods I eat is not enough to consistently get the minimum dose. No wonder my doctor has found my Vitamin D level a little low!
• I almost never get 100% of the potassium target. That is something to work on. Eating one banana or orange is not nearly enough.
• I always exceed the B12 requirement because the almond milk is fortified but I don’t quite get all of them to 100% every day.
• I am general below 0.5 gram of trans-fat - which is pretty good. The tool has helped me be more conscious of foods I eat occasionally that contain trans-fat.
• I am thinking about how long I will need to log my food at the detail I am not. At 4 weeks, I am still in the process of establishing the habit of healthy food choices. Staying below the 1280 Calories per day (totaled up in cronometer) and burning over 2000 calories (estimated by the Fitbit) has indeed resulted in weight loss of a little over a pound a week and I am feeling good - lots of energy. It does seem to be true for me that nutrients from food, rather than supplements, are used more effectively by the body. 

I recommend checking into doing at least a few days logging food into a tool like chronometer for anyone wanting to make tweaks to their diet!

Gleanings of the Week Ending June 15, 2013

The items below were ‘the cream’ of the articles and websites I found this past week. Click on the light green text to look at the article.

Exploding Glass (Prince Rupert’s Drop) - Video

Feds issue guidelines for self-driving cars like Google's - Speeding up the advent of self-driving cars?

The City and the Sea - A survey of the landscape and politics of New York, post-Sandy - Analysis of what was discovered about New York due to Hurricane Sandy

Essential Friends + Gateways: Take A Long, Slow, Ride Along The Natchez Trace - This is something I’ve been thinking about doing for the past few years. This post has some good references when I get serious about actually taking the drive!

Here's what Pangea looks like mapped with modern political borders - A visualization to understand the first continent…and where the pieces are today.

WWII Drug: The German Granddaddy of Crystal Meth - It was used to keep pilots and soldiers alert

Butterflies tell UT climatologist about climate - An interview with Camille Parmesan

Nutritional Weaklings in the Supermarket - More color often means higher nutritional content

The Physics of Ferocious Funnels - Several visualizations to explain how tornados form and the historical tracks of tornados in the US.

Best Diets Overall - From US News and World Report

World Life Expectancy - Data presented mostly on maps. There is a portion of the site for USA Health Rankings.

Fish Oil - Info page from NIH

Blue Zones - Lessons learned from people who’ve lived the longest

Gleanings of the Week Ending May 18, 2013

The items below were ‘the cream’ of the articles I read this past week. Click on the light green text to look at the article.

Cases Of Mysterious Valley Fever Rise In American Southwest - Will we see more stories like this with climate change?

Top 25 Wild Bird Photographs of the Week #42 - My favorite is last one - the plum-headed parakeet.

How Safe Is Your Medicine Cabinet? - With all the data collecting on computers - why are we not monitoring adverse effects of approved drugs more effectively?

Geologists Study Mystery of 'Eternal Flames' - The surprises out there in the natural world…

I am taking two Coursera course right now: Technicity and Nutrition, Health, Lifestyle: Issues and Insights. The links below were items referenced in the classes during the first week and news items that I paid more attention to because my awareness was increased by the lectures.

The Next Age of Megacities - From Ericsson

How will cities secure their water future? - it is going to be quite a challenge with so many cities already depleting current supplies for part of the year

Fat Hormone Controls Diabetes - Research that could provide more options for the treatment of diabetes

Dietary Guidance Calculators and Counters - From USDA

Dietary Guidelines for Americans 2010 - From USDA

International Food Information Council Foundation 2012 Food & Health Survey (exec summary and full report)

Cronometer tool - Log what you eat and it totals up the calories and nutrients. I learned that I never get enough potassium from food! Screen snap below. Using this tool has tweaked my diet in a positive way.

Gleanings of the Week Ending May 11, 2013

The items below were ‘the cream’ of the articles I read this past week. Click on the light green text to look at the article.

Printable Functional 'Bionic' Ear Melds Electronics and Biology  - What if this development really does live up to its potential?

Addiction Fact and Fiction - Infographic

Robot discovers secret chambers in Mexico - Underneath the Temple of Quetzalcoatl in Teotihuacan

APPLE-ALMOND BUTTER PANCAKES - Sounds yummy!

How Petals Get Their Shape: Hidden Map Located Within Plant's Growing Buds - Research about how different parts of plants take on different shapes

Geography in the news: hot chocolate - A healthy indulgence

Saturn Hurricane (at its north pole) - Video and pictures on NASA site

The Fine Art of Photographing Living Portuguese Man O' War

Bundled, Buried & Behind Closed Doors - Lower Manhattan’s 60 Hudson Street….a concentrated hub of Internet connectivity

Nature’s Most Transparent Animals - from National Geographic

Diet Linked to Daytime Sleepiness and Alertness in Healthy Adults - High fat consumption associated with daytime sleepiness

Art Installations Inspired by Solar Panels - My favorite is the second one (Solar Intersections by Robert Behrens)

Fear of Hunger

Is the fear of hunger a basic as instinct? Many people are never deprived of food for long but somehow always have an undercurrent of worry about what or when their next opportunity to eat will come. There are food related cultural ideals such as: 

• Eating everything on a plate
• Drinking something other than water
• Having a meat and several vegetables
• Expecting dessert after a meal, sometimes fruit but more likely something heavily laden with sugar 

And so we tend to eat when food is available even if we are not particularly hungry. If we are traveling or busy with work, we may eat while we work - munching on things available from a vending machine. By the day we are not particularly satisfied but we are not hungry either.

Recognizing that the fear of hunger comes to us down through the generations - it is part of the heredity of us all - may help. But it takes conscious effort to overcome the fear. Give yourself the gift of eating only foods of the amount and type your body truly needs.

Gleanings of the Week Ending February 23, 2013

The items below were ‘the cream’ of the articles I read this past week. Click on the light green text to look at the article.

It’s Getting Hot in Here, So … What, Exactly? - Strategies for adapting to a warmer world

Magnificent Frozen Waterfalls around the World - And people trying to climb them! My effort to capture a winter photo of Taughannock Falls from a few years ago is at the right.

Next-Generation Lithium-Ion Battery Designed - Projected to hold more than 3 times the charge and recharge in around 10 minutes…and available in 2-3 years. In this design the current graphite anodes are replaces with porous silicon nanoparticles.

Photography in The National Parks: Capturing Moonbows in Yosemite National Park - I felt lucky to see a moonbow at Cumberland Falls State Park in Kentucky….glad someone is skilled enough to photograph them and that they happen at Yosemite

What does 200 calories look like? - Lots of pictures….a way to gain perspective on the importance of portion size

Field Guide to National Parks App - From the National Parks Conservation Association; for iPhone and Android. I have not tried it yet and the reviews are mixed. I like the idea of it though.

Global Health Observatory - From the World Health Organization. The map gallery is a good place to browse.

Top 25 Wild Bird Photographs of the Week #37 - My favorite images are the Anna’s Hummingbird and the Storks (in silhouette)

5 examples of how the languages we speak can affect the way we think

The How-To Guide to Windows 8 - A series of articles (organized by this page) from CIO magazine

Gluten Lite Diet

One of the ideas I’ve been applying to my diet this year is to reduce gluten. My goal is not to be ‘gluten free’ but to dramatically reduce the amount of gluten by  

• Almost eliminating packaged wheat bread and crackers
• When I bake - replacing half or more of the wheat flour with teff or buckwheat. This does not always work but the more highly flavored the recipe is, the more likely I will still enjoy it. Pumpkin or spice muffins and pancakes are my favorites.
• Replacing pasta with grains that do not include grain - like brown rice or quinoa or amaranth
• Replacing packaged breakfast cereals with oatmeal or quinoa or a mixed grain that does not include wheat.
  

I tried some gluten free pasta (it was made with corn instead of wheat). The flavor was fine but I decided that the other grains had more nutritional value and served the same role in my meal as the pasta. And it appealed to me to migrate to the less processed grains.

The results have been reasonably good so far. I’ve been staying on course toward my goal to take off some weight. An added benefit seems to be improved digestion of other foods that previously caused me some issues (beans and broccoli/cauliflower); it could be purely circumstantial but I am enjoying those foods more than I have in years.

Gleanings of the Week Ending January 12, 2013

The items below were ‘the cream’ of the articles I read this past week. Click on the light green text to look at the article.

Mexican Hot Chocolate - yum. My variation of this uses hot tea to replace half the milk and stevia instead of the agave. I make it by the (large) cup…and haven’t quite got up the courage to add the cayenne.

Beautiful and Dramatic Thunderhead Clouds - my favorite is the Jason Clark one with the orange of sunset…lightning…and barbed wire in the foreground

12 tips to clean up, de-clutter and revamp your home - from Marlo Thomas. I’m going to try the grapefruit and salt idea for cleaning my bathtub and shower

Interlocking Origami Stars and Prisms by Byriah Loper

Moving through waters of human attention - Apollo Robbins…pickpocket and illusionist

Modern Parenting May Hinder Brain Development - new is not always better

Top Four Reasons Why Diets Fail - Inadequate sleep is one of the 4!

A Very, Very, Very Delicate Balance - rocks balanced by Michael Grab (watch the video)

Slices of Life, circa 1872 - some of the work referred to in the article that was published by Christian Wilhelm Braune in the 1870s is available on the Internet Archive here

Medallion Snowflakes - you don’t have to be a child to enjoy this little project