DDWL Q & A night!
Rebecca writes: "I'm just starting. What should I eat? How did you develop your food plan?"
I can't tell you what to eat. I believe we must create that list based on our own preferences.
I eat what I like and nothing I don't. And the choices I'm making are made because it's where I am, now.
I previously lost 275 pounds eating much differently. It wasn't right or wrong then and my eating habits are not right or wrong now. They're simply reflective of where I am today. I like what I'm doing. It's working for me.
And that's key, in my opinion--finding what works for you. Discovering what you can do, what you like and how you like it, is imperative.
I don't like labeling anything "right or wrong/good or bad." Food is food. Eat what you like, just set a budget and consistently stay within the budget. Trust that your choices will evolve in time.
If you've ever been handed a pre-set food plan and told to follow it to the letter--and you didn't like everything on the list, but you choked it down anyway--that's a means to an end.
The experts creating the perfect food plans are not wrong, necessarily, they're just not taking into account the human element.
If whatever we're doing isn't something we can do forever--if it isn't sustainable, then it's temporary. We can white knuckle it and adhere to a food plan in the name of "I can do anything for a short time," and we'll see those results, but as soon as it's over--it's back to what we prefer, and that's why, in my opinion--we should just start with what we prefer in the first place, allowing our plan to evolve as we maneuver our budget and boundaries.
If you've been a regular reader of this blog for the last eight years, you might remember days where a Snickers Bar, Ice cream, cake, fast food cheeseburgers and Taco Bell all made their way into my budget. I don't look back on that time and think, wow--I didn't eat very well. I look back and think, that's where I was and needed to be at that time. I'm not saying it's a good idea to rush out and stock up on these things. I'm just saying...
Having been 500 pounds for so long, I instinctively knew that I wasn't going to change a lifetime of habits overnight. And I felt like if I tried, it would end up another failed attempt. In my opinion, the "nothing is off limits" philosophy is still valid and important, because it allows us to be where we are, be ourselves--growing and developing in a naturally organic way.
We learn about ourselves along the way. I've learned that I can't do refined sugar. My 840 days of abstinence so far has made a profound difference in many different areas of my life. It's by far the single most important recovery decision I've made along the way. It took a 164-pound relapse/regain to arrive at that conclusion. Some things, for me, are harder to learn. And that's ok.
But not everybody is a food addict like me, addicted to refined sugar with over three decades experience in stuffing emotions and stress with food. Abstaining from certain food substances may not be what's right for you.
The main reason why I've always been a proponent of simplicity when it comes to food is because along this road it's about so much more than food and exercise. The mental/emotional/psychological elements in play are all bigger and more challenging than "what should I eat?"
In my opinion, if the greater focus is placed on the food and exercise instead of the mental/emotional/psychological dynamics--then we end up facing the biggest elements unprepared. It becomes "diet mentality." A focus on a simplistic food plan based on our personal preferences and backed up with solid accountability and support has a really good chance of working well for the long haul.
There are no right or wrong foods. Eat what you like and allow yourself a natural evolution of good choices along the way. The practice of maintaining the integrity of a calorie budget can have a powerful impact on this evolution because we're trying to get the most value for our calories. The evolution only occurs with a sacred level of self-honesty and a willingness to reach out for support when we recognize a breach coming on, otherwise, there isn't a reason to navigate the calorie budget for the best calorie values if we're constantly violating the budget.
And please, never compare what you're eating to someone else's food. Remember, we're all different. I'm in maintenance mode with a generous calorie budget and a food plan evolved over the last eight years. My food tweets can certainly provide ideas--but it is never meant as a recommended food plan for anyone but me. The tweets provide a wonderful accountability measure for me--and this was one of the things I had to do in order to find my way back from relapse/regain.
Sometimes, the biggest mental hurdles come when we compare what we're eating to our own expectations or what we perceive to be what we should be eating or what we've heard is best or the healthier choice. Take what fits you and leave the rest. Don't harshly judge your well fitting food plan.
My best advice is to let it go. Just be you and give yourself room to grow and develop. Ultimately, we're wanting to arrive at our healthiest weight--and if we arrive at a healthy weight range for our body--and along the way our health improves dramatically--and we do it in a way that fits us, individually--then we've successfully shifted the focus away from the old diet mentality--we've accepted and embraced the plan we've created specifically for us--and now, how does it all compare to the pre-planned diets of old?? The ones that were nutritionally sound but lacked a human consideration--the ones difficult to sustain--the ones challenging our ability to remain consistent??
Simple is sustainable, sustainable encourages consistency and consistency beats intensity, every single time.
Today, I maintained the integrity of my maintenance calorie budget, I remained abstinent from refined sugar, I met my daily water goal, I stayed connected in support--giving and receiving, and I completed a body weight strength training routine from the comfort of my apartment.
Continuous Accountability Live-Tweet Stream:
#morningdeal ✔️Done. 20 push-ups, 20 squats & 2 cups water. It's coffee time. :) pic.twitter.com/Aj5BkADHB4— Sean Anderson (@SeanAAnderson) August 17, 2016
Three tablespoons half & half in this dark roast. A refill later with same amount. Good Wednesday morning! 120 cal. pic.twitter.com/7ZSMwxy7Nr— Sean Anderson (@SeanAAnderson) August 17, 2016
Breakfast in MyFitnessPal... pic.twitter.com/v9Nr8ifY1B— Sean Anderson (@SeanAAnderson) August 17, 2016
Avocado omelet! 3 egg whts&1 whl egg w/119g avocado. Ezekiel toast w/18g SF strwbrry all-fruit. 5.9oz apple. 509 cal pic.twitter.com/c49HSPR8QS— Sean Anderson (@SeanAAnderson) August 17, 2016
Two tablespoons half & half in this Midmorning dark. 40 cal. pic.twitter.com/fQQMA3xmgo— Sean Anderson (@SeanAAnderson) August 17, 2016
Holdover until lunch after production! 5.4oz banana, 32g nat.peanut butter & 2 tbsp half&half in the coffee. 336 cal pic.twitter.com/2r9MsUyx1T— Sean Anderson (@SeanAAnderson) August 17, 2016
Lunch in MyFitnessPal. Not shown: 30g sour cream pic.twitter.com/7PCD9LXDyd— Sean Anderson (@SeanAAnderson) August 17, 2016
Chckn Fajita Salad w/6oz chicken, lettuce, tomatoes, jalapeños, 28g cheddar, salsa & 30g sr crm. 110g grapes. 458cal pic.twitter.com/4JmEypgBly— Sean Anderson (@SeanAAnderson) August 17, 2016
Evening cup. W/2 tbsp half & half. 40 cal. pic.twitter.com/0uqEkN93p3— Sean Anderson (@SeanAAnderson) August 17, 2016
Holdover until later dinner, in MyFitnessPal. What does a 155 calorie personal pizza look like? About to find out! pic.twitter.com/SsPOb18sWG— Sean Anderson (@SeanAAnderson) August 17, 2016
Joseph's 60 cal Flax-Oat Bran-Whl Wheat Pita w/31g sugar free marinara (1/4 srv), 18g olives & 1 mozzarella. 155 cal pic.twitter.com/9Dpuz91ehs— Sean Anderson (@SeanAAnderson) August 17, 2016
This might turn out really well... pic.twitter.com/oA4IsPPyvo— Sean Anderson (@SeanAAnderson) August 18, 2016
Dinner in MyFitnessPal. Not shown: 6.1oz apple & 1/2 tbsp cinnamon. pic.twitter.com/StKjIFuFom— Sean Anderson (@SeanAAnderson) August 18, 2016
Surf&Turf. 3.8oz wild caught pink salmon, 3.9oz chicken breast, 228g sweet potato, 60g red onion... Contnd nxt... pic.twitter.com/FoaceyUx4R— Sean Anderson (@SeanAAnderson) August 18, 2016
Contnd...80g yellow pepper, 1/2 roasted hatch pepper & 4secOOSpray. 6.1oz apple baked w-1/2 tbsp cinnamon. 617 cal. pic.twitter.com/9QJ7AqJG9q— Sean Anderson (@SeanAAnderson) August 18, 2016
Body weight strength training is plan for tonight. Fast and simple routine tonight. It's something. 2 Planks, 2 wallsits squats & pushups.— Sean Anderson (@SeanAAnderson) August 18, 2016
2 sets 10 each: push-ups & squats✔️2 each: 30 sec wall-sit & 30 sec planks.✔️✔️Fast, easy-done. I'll be feeling this in the morning.— Sean Anderson (@SeanAAnderson) August 18, 2016
This two cup water with dinner from earlier didn't get tweeted! Meets #watergoal pic.twitter.com/01rPw04YPJ— Sean Anderson (@SeanAAnderson) August 18, 2016
Thank you for reading and your continued support,