Francine and Delores asked for help in losing weight. Sensibly. Both had tried every diet they?d come across for several decades and nothing had changed them permanently. Francine was in her 60?s and didn?t do any kind of exercise. Delores was in her 40?s and worked out a lot at the gym.
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1) analyze the situation
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Francine figured she was about 60 pounds overweight. That?s a rough estimate based on how much she weighed 40 years ago when she was fit and liked her shape. She wanted the excess weight to leave so that she would look good in clothing and feel better about herself.
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Delores was about 30 pounds overweight and wanted to surprise her husband for their 20th anniversary ? he was out of the country for two months so it would really be a surprise!
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Both women were pear shaped with large thighs and fat pads on the hips and lower abdomen ? LL. And they both craved dairy products all the time, eating them at least daily.
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2) assemble the equipment
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I suggested they invest in four items:
- good walking shoes
- a digital scale for weighing food
- a digital scale for weighing themselves that included bone density
- a smallish spiral notebook
The shoes were for walking around the neighborhood, the food scale to reveal how many calories they?d been eating, the people scale so they could see progress on a daily basis, and the notebook to keep track of their food and drink intake and any cravings or problems they encountered.
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3) prepare for the assault
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We spent the next three days going over the LeftLemon.com website to make sure they understood the two main ways to make a meal work:
- properly combine foods (don?t eat starchy foods with heavy protein foods in the same meal)
- balance each meal (30/30/40)
They also wrote down all of their food and drink intake for those three days, along with cravings, aches and pains, tiredness, and all other feelings they had. We used the Energy Cycle chart to determine they both had some LO problems going on, and Delores had 4C problems because of her stress levels.
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They had a lot of questions, mainly asking why this way of eating (Francine didn?t like the word ?diet?) would work when so many others had either failed or made them sick. ?Eating for health? was my answer to most of those questions.
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It isn?t about losing weight ? it?s about gaining health.
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It was easy to see why they had held onto those extra pounds when we analyzed the diet diaries on the third day. Both were surprised to find out they were eating well over 2000 calories most days, with a ?good day? coming in at around 1400 calories.
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4) launch
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Both women were to begin each day with the juice of one lemon ? straight. No water or juice added, just the juice.
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Then they would move for twenty minutes, raising their breathing rate some but not too much. Francine was to go for a walk. Not a hard walk, but not an amble either. Just move her body, paying attention to posture, working up to 20 minutes. Delores went for a run ? an easy run for her. She needed to calm down and relax through exercise.
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On odd-numbered days they did the walk/run, on even-numbered days they did a stretching and free-weights workout lasting about 20 minutes. Francine used an exercise ball to do her stretching and strengthening exercises. Delores chose to do hers in the pool at the gym. They each chose one day each week to rest.
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The first three days they ate 1200 calories, broken into three meals of about equal amounts of calories. Both had made marinated greens the day before, and found that balancing their meals made it easier to eat this way because the additional oils helped them to not get hungry.
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They checked in with me every couple of days to discuss any problems they were having. Delores needed more 4C?s so she used a Rescue Remedy drink she could sip. Francine needed more lemon during the afternoons so added that to her afternoon water.
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And they both stopped drinking so much water! Francine had been religious about drinking 8 glasses of water daily and suffered all sorts of swelling, stomach problems, excessive urination, and leakage problems. All of those disappeared quickly. Delores dropped back to one twenty ounce bottle of water each day, but sipped the 4C?s drink at least three times each day for the first couple of days. Then she dropped back to a 16 ounce bottle of water daily and found that worked well as long as she ate a lot of raw foods.
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5) tweak
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Keeping track of daily calories and weight helped them to find the sweet spot for their activity level and metabolism rate. After about a week Francine decided anything more than 1180 calories per day would stop the weight loss, but less than 1145 would make her lose too fast. Delores? numbers were 1240 for the high and 1200 for the low. Every body is different, you just have to find your best spot and understand that additional stress changes things just like different activities change things.
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Delores also found that relaxing a bit from so much physical exercise helped her emotionally. She had been stressing herself with so much activity, hating herself for not losing the weight, and comforting herself with sweet drinks.
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6) emotional stuff
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Both women examined their motives for eating, their feelings about food, and their early memories of how they were placated or motivated with food. Francine confessed she thought about food all the time and it was her primary way of motivating herself to do anything. Delores never saw the connection between what she ate and how she felt until she began keeping the diet diary and connecting yesterday?s eating with today?s pain. She completely eliminated knee and lower back pain by balancing her meals. Accepting responsibility for their own health was an important step for both of them.
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They also went through Finding Comfort in Food several times, releasing anger towards friends and family, situations, and especially forgiving themselves.
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7) the end?
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Both women kept their weight loss to the ?healthy standard? of about 2.5 pounds per week. And both women continued to weigh themselves daily for a full month. One huge lesson they learned was that the additional oils in their diets made them feel better, look better, function better, and eat less other foods. They were both pleasantly surprised with low calorie counts on several days so they could add something special as a treat.
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During that first month both tried to lose weight without counting calories ? each time ending in failure. Getting a feel for the amount of calories you are eating each day can be hard, and it takes a long time to defeat all those lies we like to believe about food. It took them both about four weeks. Then they continued to weigh themselves each morning and wrote down anything unusual in their diet diaries for another month.
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The main thing that worked for them without counting calories was to have a collection of meal plans that were balanced, properly combined, and the right amount of calories for them. The favorite breakfast was fruit with some nuts, or fruit with yogurt or cheese. Lunches were leftovers from dinners planned weekly, but one day each week they met at a restaurant to encourage each other. The easy way for them to eat out was at a sandwich and soup place ? they would order the sandwich on a plate, hold the bread. Or sometimes they would eat a bowl of soup with a salad on the side. Or side dishes of guacamole and hummus and eat them with a spoon.
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Neither of them are finished with their weight loss, but they?ve both quit trying to lose weight. Why? Because they are eating for health, weighing weekly to make sure they?re still headed in the right direction.
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And they are both very close.
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LeftLemon.com
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Source: http://www.leftlemon.com/weight-loss/
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