Self-Analysis
There are many barriers to weight loss and maintenance. Some barriers are unseen & unavoidable, but many can be overcome if we choose to accept and conquer them.
The barriers that we can't see are the hormones that regulate our appetite and metabolism and seem (in some people) to limit the speed at which fat is lost. What intrigues me however, are the external barriers which we tend not to face.
Food awareness, or rather, LACK OF food awareness, is a very common barrier to weight loss. I will see food diaries that, to my eye, look perfect. What I can't see, however, is the volume of food that is written. Ideally, we would finish a meal simply satisfied and never experience the sensation of fullness; unfortunately we have become numb to portion size. We feel the need to 'finish' everything that is on the plate, and we seem to want to feel 'full' as if each meal might be our last.
We also aren't aware of the little things we do such as eating food off our children's plates, or tasting the food we're cooking. Small bites might occur throughout the day and we forget we even ate anything extra. One patient couldn't understand why she wasn't losing weight, yet was having 3 large glasses of milk per day (for her 'calcium'), yet didn't account for this as it was perceived as a healthy, non-caloric snack.
Wine and beer are other sources that might prevent the body from letting go. More often than not, we are having more than what we think simply because we never measure.
What I am trying to get at, is that most of us are actually quite aware where we are going 'wrong'. For me, it always seems to be snacking in the evening. The snacks are simply empty calories because I am eating them without being physically hungry, and my body is also in a lower metabolic state at that time so I am more likely to store them as fat.
For other people, I know they are eating well throughout their work week, but get off track Friday, Saturday and Sunday because they are out of routine and usually not documenting as carefully.
At the end of the day, as you look at your food diary (and we should ALL keep a food diary for self-accountability), I want you to be terribly honest with yourself. Did you add sugar to your coffee? If so, how much? Did you really document absolutely everything you ate or drank? Were there a few meals where you knew that the portions were larger than what your body required? Remember, we want to be in a mild energy deficit at the end of the day, so if you went to bed feeling full, likely your portions were too large.
Be really honest with yourself. Regulating our food and drink is not easy in our society. If I had to emphasize anything it would be to watch for unnecessary snacking, and front-load your day with good protein. Limit your alcohol, or at least understand that during a week with more drinks, don't expect a lot of weight loss.
Our end goal is always going to be mindful eating: learning to recognize not only what we are eating, but how much, when and WHY. Learn what your danger times and danger foods are; if you become aware of these things, pre-plan your day so you can manage them. You will ultimately be successful in reaching your goal.
It is never easy, I realize that. However, I know you can do it. Never ever give up trying!
Dr. Doug