Reset and Document

When we are frustrated that our weight does not seem to be changing, it is time to look at everything with fresh eyes. As I write this, I know I'm off track, yet I find myself reluctant to really examine everything I'm doing or not doing. I think a lot of people are exactly the same. They, like I, think they are doing pretty well, but their weight isn't dropping. Yet they are convinced their eating is pretty good.

Well, if the weight isn't dropping, likely the eating isn't as perfect as they think it is. As much as we often hate to do it, we must begin to document everything that we are eating. Along with this, we need to look at our lives and ask if anything else is going on that might be affecting fat metabolism. Stress is a major issue. Often in the fall, with the kids back at school and a new routine, more homework to help with, more after school programs to get them to, there are a whole bunch of added stressors and we may be grabbing food, grazing, or eating out a bit more.

The fall can be a great time for some, but for others, the end of summer and the shortening of the days means we may be becoming less active. We may be spending more time in front of the T.V. or computer, and we are snacking when we hadn't been doing that as much in the summer.

At any rate, it is very important to take out a piece of paper or use an app on your computer and document absolutely everything you are eating. Likely you will find that more food (more calories) are going in than you thought.

Assess your sleep quality. Are you getting to bed early enough? Interrupted sleep leads to altered metabolism and increased hunger.

I suspect for a lot of us, general activity levels are down. Where we used to walk more because the weather was so nice and the evenings long, we are doing less of that now. As in my last letter, maybe you can find a way to do a walk earlier in the evening, or force yourself on that unused treadmill (or bike or elliptical) in the basement in the evening time. Even adding in a number of squats, and planks, and pushup type exercises each evening, will at least keep your muscle strength from dwindling. (How about 15 easy squats, 2 by 1 minute planks, and 10 push-ups whether from the knees or full length----just as a start. But do this every day).

Challenge yourself to have nothing to eat after dinner, until breakfast the next morning, and maybe don't even eat until lunch. (Only once or twice a week).

What I'm trying to emphasize, is that the answer lies somewhere. We can't allow ourselves simply to think that "I'm doing everything right and nothing is working". The answer is somewhere. Write everything down. Examine your sleep. Your stress. Your activity levels. Ultimately we have to change something. Find out what that something is in you.

For me, it will mean documenting. Admittedly I dislike doing this, simply because I know it will show me the things I will have to change, even though at this moment, I am not sure I'm ready to change. Having been through this a thousand times before, I know, however, that when I'm on track, I feel so much better than when I'm just drifting and hoping for some magical change without putting in the needed effort.

You can do it. You must keep on trying and never ever give up.

Dr. Doug