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This Makes it Easy to Stop Overeating



Last week we talked about how to stop overeating (find it here).


The process has to do with feeling the urge, allowing it to pass through you (60-90 seconds if you don’t resist) and not acting on it.


Do that enough times and the urge goes away (It’s classical conditioning—ala Pavlovian dogs from psychology class)


I mentioned one trick that helps the process: a compelling reason (see the video at the end of the blog for more on that).



How to Stop Overeating



We’d planned to see the giant sequoias over spring break.


A tiny virus postponed that trip but couldn’t put a damper on our Family Road Trip enthusiasm.


So we improvised :)


Instead of 4 days among the trees, we spent 4 hours car-exploring the Pacific Coast Highway (we saw dolphins!).


Audiobooks provide the backdrop of our auto adventures and remain one of the favorite parts of our trips.


I have boys who prefer non-fiction, so over...


3 Advantages of Quarantine For Weight Loss and Maintenance



It’s been almost 4 weeks since the safer-at-home order around here. We’re getting used to the temporary “new normal” and settling into modified routines.


The curve is flattening. It’s working. And we have to continue our careful behaviors (stringent physical distancing; frequent, thorough hand washing; not touching our face) for many weeks to come.


While there are quite a few challenges to being “safer-at-home”, advantages...


Losing Weight Lately? Make Sure It’s Fat and Not Muscle.



In the past couple of weeks we’ve discussed How to Cope Without Eating Everything in Sight and The Best Way to Prevent Cabin Fever, you can catch up here and here.


Regular movement plays a role in each strategy, anchoring your day and getting you outside (if you’re able). Not only will regular aerobic activity help your body burn calories and condition your heart, it also keeps your mind focused and calm.


But there’s another form of exercise...


Protect Yourself From Cabin Fever



As the home sequestering continues and the idea that it’s months long sinks in, we need two things:


  1. Compassion for ourselves as we grieve this understanding
  2. A plan


[By the way, everything needs this. Compassion and a plan is how literally everything gets done, including weight loss and maintenance.]


Last week we talked about How to Cope Without Eating Everything in Sight. I added in-depth videos and a free workbook to help you manage emotional...


How to Cope Without Eating Everything in Sight



We’re in a trying time.

It’s asking us to do things we never thought we’d have to do.

Scary, uncertain, uncomfortable and for who knows how long.

That’s a recipe for 24/7 anxiety soup.


Stress hormone is not meant to be elevated for long periods of time. Ideally it’s mobilized in short bursts for life-threatening danger, and it works great for that (run away from predator!).

Not so much for prolonged fear. It wreaks havoc on our bodily...


Why Do I Regain Weight After Dieting?



March is Maintenance Awareness Month here at Maintenance University and we’re going back to the basics.


Last week we defined Weight Loss Maintenance answering the question, What is Maintenance?


This week we look at a Why . . . why is weight regain so common after dieting?


The problem of weight regain is twofold: mental and physical.


The way we think about weight loss is the main problem with weight regain.


“Diets” are usually...


What is Weight Loss Maintenance?



March is Maintenance Awareness Month!


Well, at least it is around here  :)

(I wonder what it would take to make it official—that’s going on my to-do list!)


All month we’re going to talk about the basics of Weight Loss Maintenance so we’re on the same page about what Maintenance means and how to achieve it.


Starting with the definition . . .


What is Weight Loss Maintenance?


Here’s one from the medical...


This is a Maintenance Must-Have




Do you have a favorite go-to dress?


You know the one . . .


You love it, it reliably looks good, it’s appropriate for most any occasion and you already have the right accessories for it.


Life’s just easier when you know you have something suitable to fall back on.


It doesn’t take much thought and you’re ready for anything. It’s good.

May not be the flashiest or the newest but it’s a staple and works . . ....


What To Do When The Number on the Scale Starts Going Up




Maintaining weight loss is not for the faint of heart.


There are a million ways to lose weight, but only one way to keep it off.


Maintenance is best done using, among other things, data and accountability.


We need basic information on a regular basis so we can note our progress. One of these useful data points is the number on the scale.


So, what do you do when the scale is moving in the wrong direction?


Good question.


And the...



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