I am officially done losing weight. I've reached my target weight. Or, to be more accurate: I have reached the bottom of my target weight range. Or, to be even more accurate than that: I have made a final decision as to what my target weight range should even be (something I wasn't sure of at the beginning of this project), and have reached the bottom of that range. My goal was to get my weight between 135 and 140 pounds; as of this writing, I weigh 135. I'm done. I am off of weight loss... and am now on what everyone informs me is the much harder project of life-long weight management.
As I always do when I write about this stuff, I promise yet again: This is not going to turn into a weight control blog. If you want to know the details of how I lost the weight, you can read them here: but I'm not going to bore you every day, or indeed every month, with the tedious details of what I'm eating and how much I weigh and how I feel about it all. I'd rather lock myself in a box with snakes. And as I always do when I write about this, I want to make it clear: I'm not evangelizing about weight loss for every fat person. I know that weight loss takes a lot of work, I know that it's harder for some people than others, and I think the cost/ benefit analysis of whether that work is worth it will be different for everybody.
But enough of you have been interested in the other writing I've done about this project, so I wanted to update you on where I've gotten... and where I'm going from here.
Or, to be accurate, where I think I'm going from here. Because everything I've read tells me that, as difficult as it is to lose weight, it's more difficult by an order of magnitude to keep it off. Lots of people lose weight; relatively few people lose weight and keep it off. It does happen, but it's less common by far. I do have some ideas of what I need to do (and not do) to make this work: I've done a lot of reading about this, I know what many of the pitfalls and success strategies are, and since forewarned is forearmed, I feel reasonably confident that I'll be able to make this happen. But this part of the project is very new to me -- I've only been on maintenance for a couple of weeks now -- and this post is going to have a lot more questions in it than answers.
The first question, of course, is, "What am I going to do to maintain my weight?" And in an entirely practical sense, that question has a very simple answer: I'm going to do exactly what I did to lose the weight in the first place. I'm counting calories, and I'm exercising almost every day. The only difference -- and I mean the only difference -- is that my daily calorie budget is a little higher. I am not changing anything else... and I don't plan to.
Everything I've read about maintaining weight loss says the same thing: One of the biggest mistakes people make with weight loss is that they think they're done. They think that, once they've lost the weight, they can go back to their same old eating and exercise habits. And their old habits are what got them to gain the weight in the first place. As I've said many times when I've written about this topic: Our "natural" food instincts cannot be trusted. Our "natural" food instincts evolved 100,000 years ago on the African savannah, in an environment of food scarcity, and they are not capable of coping with a food environment where Snickers bars are easily and cheaply available on every street corner. Our "natural" food instincts are dummies. That's just reality. Weight control isn't something you do once and then forget about. It's a permanent lifestyle change. Like any lifestyle change, it becomes less self-conscious and more automatic as time goes on... but it's still a permanent lifestyle change, and not a one-time project. (That's why it's so important for weight loss programs to be sustainable: if you lose weight, but don't learn healthy eating and exercise habits that you'll be happy with for life, it's not going to work in the long run,) When people stop consciously managing their weight, and go back to their old unconscious eating habits, they gain the weight back.
And I can see exactly how that could happen. The day I decided, "I'm done," one of the first thoughts that came rushing into my head was, "Woo hoo! Now I can go have a frappuccino at Peet's! I can get a double cheeseburger with fries at the Double Play! I can eat anything I want! I'm not losing weight anymore!"
Fortunately, forewarned is forearmed. I knew this was coming. And I knew it was a bad, bad idea. I knew that this inner "Woo hoo!" was the siren song leading me back to 200 pounds. So I ignored it. I kept up my program. The day I decided, "I'm done," I ate exactly as I would have if I'd still been on the weight loss program. I think I ate a cookie, and let myself go over budget by about 50 calories. (Both of which are things I did fairly often, even when I was on weight loss.) I've since dialed up my calorie budget slightly, and am still trying to decide what it ultimately ought to be... but the nuts and bolts of my program are the same. Counting calories; staying within a daily calorie budget; exercising almost every day.
But weirdly, and very unexpectedly, the other thought that rushed into my head when I decided I was done was, "You could lose a little more."
"Come on." the voice said. "Keep going. Five more pounds, and you'd be a Size 6! Ten more pounds, and your body fat percentage would be in the 'Athletic' range! You can do it!"
This wasn't about anorexia, or any other body image distortion. I didn't think I was too fat, or even fat at all. This was about being weirdly attached to the process of losing weight. The little victories, the sense of accomplishment, the feeling of having a goal that I was getting closer and closer to every week... that's been very deeply satisfying. And it's been strangely hard to let go of. As difficult as this process has been, I'm going to miss it. I clearly have to find some Zen-like way of seeing ongoing weight management as a victorious goal in itself. (I'm thinking anniversaries. Celebrating six months of maintenance, a year of maintenance, two years, three years... those are goals, too. And getting to a year of successfully maintaining weight loss will mean getting to sign up for the National Weight Control Registry... and I'm enough of a nerd to think that will be loads of fun.)
What's more, the process of losing weight has been bringing me attention and compliments that ongoing weight management probably isn't going to provide. There's going to come a time when the people I've known for years are finally used to the weight loss, and they're going to stop mentioning it. And new people I meet aren't going to know that I ever looked any different. I do have seriously mixed feelings about the compliments -- there is a "What was I before, chopped liver?" quality to them that annoys me -- but they're still compliments, and I know I'm going to miss them when they start to fade.
And some of it is just a mental habit I need to break. For a year and a half now, I've been thinking that losing weight was Good, and that maintaining the same weight was Not Good. I now need to unlearn that mental habit, and learn the new one. Maintaining Weight Good. Maintaining Weight From Week To Week = Success.
But there's another reason the "losing weight" part of this project is proving hard to let go of.
It's that I now, officially, have to accept my body the way it is.
For many months now -- for the year and half since I've been on this project -- I've been very focused, not on what my body was like at the moment, but on what I was trying to get it to be. Don't get me wrong: I've been very happy with my body during this process. I've actually been happier with my body during this process than I've been in a long time. I've been getting tremendous pleasure out of my body, and I've had many, many stretches of being intensely present in it, and very much in the moment with it. But as much as I've been enjoying my body, I've also been very focused on the goal of getting it to a different place. And it was easy to displace any anxiety or unhappiness I had about my body onto my weight... and to assume that, as the weight dropped, the unhappiness would too.
And some of it has. A lot of it has. But it's not like my body is now the exact perfect body I would choose if I had the power to. I still have a flat butt, droopy breasts, chronic middle- aged- lady health problems I won't bore you with (nothing life-threatening, just annoying). Since I've been losing weight, a lot of my anxiety about my body has transferred from my size to my age -- something I really can't do anything about. And the weight loss itself has brought on a few changes in my body that I'm not thrilled with. (Have we talked yet about loose skin? Oy fucking vey.)
So now that I'm officially done losing weight, I have to accept it: This is the body I have. Sure, there are a few things I can tinker with still -- getting my abs stronger, my legs more muscled, my bicep curls back up to 25 pound dumbbells and maybe even higher. But when it comes right down to it, this is my body. It's not going to change that much, except for a few gradual changes from strength and stamina training, and the gradual changes of getting older. I have to learn to accept it, and to love it, and to find peace in it. I am way, way happier with my body than I have been for years; it works better, it feels better, and I'll admit that I think it looks better. But it's not perfect. And it never, ever will be.
And I have to learn to be okay with that.
To be continued tomorrow. In the meantime: If any of you have been through this process, I'd love to hear what you have to say about it. If you've lost weight and kept it off successfully, I'd like to hear what maintenance strategies have worked for you; if you've lost weight but then gained it back again, I'd like to hear what you think made maintenance harder. Forewarned is forearmed.