I normally use this blog for commenting on global political economy issues, and I tweet my posts to publicize. This post is more personal: Nothing embarrassing, nothing that I am unwilling to share with friends and acquaintances and even strangers, but certainly not professional.
Over the past year, I have lost a lot of weight tracking my food intake and exercise. This has been gradual, so people who see me every day may not really notice. But I posted a picture of my new self on Facebook, and people who haven't seen me for a while are astonished. It's a big change.
Lots of people have asked how I did it. The short answer is by
carefully tracking my food intake and exercise using
myfitnesspal.com, which I
can access on my computer, my cell phone, and my tablet. The longer answer has to do with my
relationship to food and exercise.
First came a more serious commitment to exercise several
years ago. My goal has been at least ½ hour
cardio exercise 5 days a week. I decided
I deserved to enjoy exercise: I deserve to enjoy "play-outs," not
suffer through workouts. I enjoy
listening to music, watching TV, or reading for pleasure (magazines, junky
novels) while walking on the treadmill, peddling an exercise bike, or using the
elliptical. We purchased both a
treadmill and an elliptical, both strategically placed near TV screens. Even
better is walking around a track (more comfortable than a treadmill), so I knew
I wanted to join a gym. When we moved to
Baltimore and I joined the Hopkins faculty, I quickly discovered that the
recreation center on campus has something that makes it truly wonderful:
separate dressing rooms for faculty/staff.
I figure I can exercise with my students, but I was not going to shower
and change clothes in the same dressing room.
Combine that with a really reasonable cost for faculty, and I was sold. Oh, it's not glamorous, but it has what I
need. There are treadmills, exercise
bikes, and an indoor track. A typical exercise session might be connecting my
phone to the wifi and then accessng Pandora's "cardio dance radio,"
and off I go around the track: 30 minutes of not working, just enjoying the
music and walking along. That's 30 minutes of fun that I simply deserve in my life.
It was important to me, too, to realize that the gym was not
just for perfect, already fit and skinny people. It's not just that I was not the only person
there with extra poundage, nor was I the only person walking (and not running) around
the track. It was more fundamental than
that. I decided that I had a right to my play-out sessions. I belong in the gym just like everyone else
there.
More fun was to be had when a Zumba class for faculty and
staff started on campus. I'm a regular
every Monday. More recently, a sophomore
started an Israeli dance group at Hillel.
I'm a regular there, too. And as
I started losing weight, I began to combine my walks around the track with a
little bit of running and strength training.
My changes in diet started after I started exercising
more. An ophthalmologist told me that my
migraines were being caused by the aspartame from all the Diet Coke and other
aspartame sweetened things I was consuming.
Well, I wasn't sure if he was right, but I decided to give up aspartame
to see what would happen. I told my
internist about his advice, and her response was: "No one has ever shown
that people lose weight because of artificial sweeteners. Your body knows what to do with ordinary
sugar. It does not know what to do with
the chemicals in artificial sweeteners that produce super sweetness." At about the same time, I read an article
summarizing research that suggested that artificial sweeteners make us crave more
sweet stuff, not less. So, I decided to
give up all zero calorie artificial sweeteners.
I also, to the extent possible, eliminated high fructose corn syrup from
my diet. It, too, is manufactured to be extra
sweet. I made one other diet change: At
my husband's urging, I started trying to buy products with lower sodium
content.
I did not switch from diet to regular soda. Instead, I gave up soda, except for seltzer
(which I love), either plain, with a squeeze of lemon, or with a little fruit
juice. We bought a SodaStream seltzer
maker. I also make pitchers of iced
tea. If I want it sweetened (and I often
don't), I limit the sugar or honey to 1 teaspoon per 12 ounces or so. That takes the bitter edge off the tea and
makes it a little sweet, but not overly so.
With these changes, I started tasting flavors better: more
flavors became apparent when my senses weren't overloaded with salty and sweet
flavors. That appealed to my inner
foodie!
Then, Michael Pollan's book, In Defense of Food, came out and was covered widely in the
press. Full disclosure: I never actually
read the book, but I did read the summary: "Eat food. Not too much. Mostly
plants." And: "Don't eat
anything that your great-great grandmother would not recognize as food." This really resonated with me. I know enough about the political economy of
the American and global food industry to understand how the interests of Big
Agribusiness skew policies that structure food supply in the US market to be cheap
and "processed." Added sweeteners
and salt in those processed products is one part of the story. Other additives are another part. So, to the extent possible, I started eliminating
additives from my diet. (Trader Joe's
has been quite helpful here, though a lot of its food is still too high in
sodium.) By changing the quality of the ingredients I used, the food I prepared
started tasting even better.
That was sufficient incentive to get me to bring my lunch to
work most days. For my beverage I drink
hot tea in the colder weather, and I bring 20 oz. glass bottles of homemade
iced tea for warmer weather. (Aquasana
glass water bottles are perfect for this purpose.) Sometimes my lunch is dinner leftovers;
sometimes it's a sandwich or a can of sardines and crackers. I always toss in some fruit and usually some
sort of vegetable. I bring healthy snacks along, too. Eight nuts is a surprising good pick-me-up.
In general, I began cooking more "from scratch,"
but I have been taking only a little more time to cook because I'm cooking
simple, tasty things. Instead of opening
a jar of spaghetti sauce, I started to quickly make my own sauce, often using
pre-chopped onions or mirepoix from Trader Joe's. (Quickly sauté some onions or mirepoix in
olive oil, add garlic [either crushed, chopped cloves or garlic powder], add
plenty of dried oregano, toss in a bay leaf, then add a can or two of no salt
added chopped tomatoes. Add some no salt added tomato paste, if desired. Presto: Nice, chunky, flavorful tomato sauce
that can be used for many purposes.)
To this point, I was making behavioral changes for getting
more physically fit and eating "purer," tastier food. I wasn't losing weight, though I did lose an inch or so from getting more muscle. I did not gain weight even though I stopped using artificial sweeteners.
Then, last March, I had to have a medical treatment that usually results in weight gain for me. I decided
I was going to do something to avoid gaining weight this time around. I searched online for a calorie log
and found the
USDA's Supertracker program, which I could use online and as an
app on my Android devices. I started
recording everything I ate and my exercise, and something completely miraculous
occurred:
I started losing instead of gaining weight while on this treatment.
This wasn't hard. I
was already eating pretty healthy foods, and by using the tracking program I
realized that I needed to carefully measure and weigh to get the portions
right. If I ate a cup of ice cream, I
entered a cup of ice cream and I could see immediately how that contributed to
a reasonably balanced diet (calories, nutrients). Then I realized that a half of a cup of ice
cream still meant I got to eat ice cream, but the smaller amount fit better
into my daily nutritional profile. And so it went. If I want spaghetti, I weigh out a 2 oz
portion. I can eat what I want in
moderation.
Supertracker is great, and I do recommend it because it
really gives a full picture of nutritional value of foods, but when I found
myfitnesspal.com, I switched.
Myfitnesspal crowdsources nutritional information. If I enter "Trader Joe's sunflower salted"
into the search field, up pops "Trade Joe's Roasted and Salted Sunflower
Seeds," with all the nutritional information from the package, which had
already been added by a fellow user of the program. Also, I can type in the ingredients of my own
recipe and add that to the stored information on my account.
One thing to be careful about with myfitnesspal is that it
keys your recommended food intake to your exercise. If you have your settings set to lose about a
pound a week and you don't exercise on a particular day, myfitnesspal will tell
you eat only 1200 calories. If you do
exercise, the recommended calorie count will be closer to 1400. I know that 1400 is a minimum for me, and
1450 is even better. I was not in a
race. In fact, I initially suggested to
myself that three years would be a reasonable amount of time to take off the
weight I wanted to lose for my health.
Instead, it took me slightly less than one year, but I was careful not
to go too fast. And I'm careful to eat a
balanced diet.
A month or two after I started tracking my calories, I read
news reports about how this method was the best for losing weight and
maintaining weight loss. Yay! I had stumbled on a winner.
But for this method to work, one needs to really track. I measure and weigh. I bought a digital food scale, extra
measuring cups, and extra measuring spoons.
I write down everything, even if it's a day when I indulged and blew my
calorie budget. I am brutally honest
with myself. I try to record breakfast
and lunch by mid afternoon. That way I
know what my afternoon snack and dinner budget will be. I try not to eat too late at night. I also try to spread my calories out through
the day so I don't leave most of them until dinner, as tempting as that might
be.
Back in September, I saw a Living Social offer for
half-priced body composition testing, metabolic rate testing and nutritional
counseling at the
Johns Hopkins School of Public Health Weight ManagementClinic. By this point, I had lost quite
a bit of weight and was about two thirds of the way to what I assumed was a
healthy goal, but I wasn't really sure of what my goal should be. I bought the offer and had a very interesting
appointment. Being able to bring my food
diary, printed out from myfitnesspal, made it much easier for the nutritionist
to counsel me. On balance I was doing
pretty well. The trainer recommended
that I add strength training to my exercise routine (I have done so) and the
results of the body composition and metabolic rate tests allowed for more
precise recommendations about weight goals and appropriate calorie counts to
get me there. The nutritionist checked
over my food diary and found it well balanced, reassured me that slower weight
loss was normal as I neared my goal, recommended that I not eat most of my
calories at dinner, and suggested I limit myself each day to either alcohol
(i.e., a glass of wine with dinner) or a dessert (I make a bittersweet hot
cocoa), but not both. She also told me
that I would probably always need to track my food intake, perhaps not every
day once I reach my goal, but most days.
Also, I would never be one of those mythical people who gets to eat 2000
calories a day. 1500 or 1600 would
probably be my limit.
By the end of January, I met my goal. I have never been this thin in my adult life
before. I was heavier than this for
most, if not all, of high school. I am
not skinny, but I am at a healthy weight and a good level of fitness.
When I look back on my path, I see that I actually made lots
of changes over a long period of time. I
have come to believe that cheap, super sweet and/or salty food is poison,
whether the sweetener has calories or not.
Those of us with a familial (nature or nurture or both) predisposition
toward obesity are constantly being sabotaged by food advertising, packaging,
contents, etc.
My advice to those who want to lose weight:
Eat good food
only. Quality matters. Retrain your palate to taste real food, and
avoid dulling your ability to taste by consuming too much salt or sweeteners.
Eat good food in appropriate quantities. Measure and weigh.
Exercise not because it's a chore that has to get done, but
because it's fun to move and it's something you get to do even if you are
really busy. It's a break that we get to
have not because we earned it but just because we are human.
Making a small change is better than not making any changes.
Exercising for five minutes is better than not exercising at
all.
Scrupulously logging food and exercise every day using
websites and apps really does work, but you have to actually fill out the log.
Don't try to lose weight quickly.
Learn how to make simple, tasty dishes from scratch quickly.
Vegetables are great.
They have a low calorie density, and they taste good.
Make room in your calorie budget for a little bit of
chocolate (if you like chocolate). For
me, bittersweet cocoa (8 oz of low fat, lactose free milk, 1 tablespoon of
sugar, and 2 heaping tablespoons of unsweetened cocoa) does the trick.
Focus on health goals.
I think that the science suggests that a modest weight loss that you can
maintain is healthier than a big weight loss that you can't.
And one other thing. This is not the only way. This worked for me. Someone else I know has had a similarly dramatic weight loss not counting calories, but instead using the "paleo diet."