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About the Scales - POSTED ON: Dec 04, 2017
Should I weigh?
If so, how often?
Should I throw my scales away?
This issue is frequently discussed by those dealing with diet for weight-loss.
After a lifelong battle with food and with weight (see ABOUT ME), I’ve established what works for me.
Over the years, I have just about every reaction possible to the Scales.
Over time, I tried different variations to my use of the scales.
I tried weighing whenever I felt like it, even if it was many times a day.
I tried weighing once a day, and once a week, and once a month; twice a day, not weighing myself, but having a club or doctor weigh me. I spent several years not weighing at all.
I've bought many scales of various kinds, and I've thrown away many scales.
I finally came to realize that my problem is not with the Scales themselves. My problem is dealing with the Reality of objective truth - which is shown by numbers that the Scales repeatedly registers.
Here is my basic and ultimate problem:
I hate the Reality of the fact
I cannot eat everything I want to eat, all the time.
THAT is what I feel frustrated by, and THAT is what sometimes angers and disgusts me. The Scale is merely a Tool that shows me an objective number, and that scale number tends to force me to face my Denial of the above-stated Realty.
Like many overeaters, I have a strong tendency to lie to myself. I find it extremely easy to lie to myself about how much I eat, and ... when I don't use the Scale regularly... it's not hard to lie to myself about how far away I am from my preferred weight.
In order to face Reality, I need an Objective Standard. So....
I feel emotions during this process, just like I feel emotions about lots of my other daily activities.
I can emotionally eat because I do or don't like the number the scale tells me,
I can emotionally eat over something I hear in the morning news.
............or over anything at all.....
Facts are facts, and emotions are emotions.
I continually work to avoid excessive emotional eating, no matter what the cause. But, not facing the truth of facts is no solution to emotional eating.
Some mornings the scale shows that my body is up 2 or 3+ pounds from the prior morning.
.................. I don't like that.
However, I KNOW my body didn't really gain 2 or 3 or more pounds of fat overnight...
...................because I'm not a moron.
I know that it's the Big Picture that counts, ... rather than one individual day, or one individual weight. ... It takes eating somewhere around 3500 calories above what my body burns to gain 1 pound of fat, and I know that the calories I took in the day before was far less than the amount that could cause a 2-3 pound fat gain.
I also know that eating salty foods, or an especially large volume of food, will affect my body's salt/water/waste levels for several days. This means that my body will register numbers higher on the scale.
Whatever the reason, when I see higher numbers on the scale, I know that for the next few days I will need to eat smaller amounts of lower calorie foods.
Sometimes I feel frustrated by this. Sometimes I am angry and disgusted. But......
I am determined to stay the course and view the numbers on the scale in a positive way.
Accepting the Reality of the fact that I cannot eat everything I want to eat all of the time, is an ATTITUDE CHOICE, which isn't always pleasant or easy to repeatedly and consistently make.
Here is something I find to be an ultimate Truth:
I must face Reality
Change what I can
Accept what I can't Change.
NOTE: Originally posted on 1/29/2017. Bumped up for New Viewers
Growing Old Gracefully - POSTED ON: Dec 03, 2017
We start out young.
If we stay alive long enough, we get old.
Then we die.
This is the inescapable truth about Life.
When I think of growing old gracefully, the image of Aunt Bee of Mayberry comes to mind. Aunt Bee’s common and comfortable look was similar to most of the older ladies in my 1950’s childhood world. And I don't know anyone who doesn't love the warm and caring character portrayed as Aunt Bee.
During past times, it seemed to be common knowledge that what was appropriate was....
Young people were to look fresh and trim,
Older people were to be comfortable in their own plump skin, wrinkles and all.
The article below says it really well.
Growing Old Gracefully?
by Patricia Brozinsky
What does it mean to "grow old gracefully?" I recently saw a television commercial which gave me the idea for this article.
In the commercial a dermatologist and his wife, a psychotherapist, emphasize that they want to "grow old gracefully" thus explaining the reason they each swallow 25 supplements per day.
I don't believe swallowing pills will make us graceful, which is defined as “lithe, agile, dainty, pretty, delicate, handsome and trim”. Thus, their meaning of "growing old gracefully" eluded me.
Unless we die young most of us will eventually look old. And, people who look old …. gray haired and wrinkled, gnarled arthritic fingers and toes, bent over from osteoporosis, and because of age-related-slow-metabolism or water retention have gained weight …. are regrettably not considered among the in-group who are "growing old gracefully." These poor folks are rarely portrayed in the commercials.
So, does "growing old gracefully" really mean to "look good," and "to be aesthetically pleasing to the eye”?
Let's never forget the precious message of the fox from, Antoine de Saint-Exupery's children's book, The Little Prince. The fox said, "What is essential is invisible to the eye."
Being lithe, agile, dainty, pretty, delicate, handsome and trim are qualities usually no longer available to the elderly among us. Let's face it even some younger members of society will never possess these qualities.
So, maybe now is a good time for us to reconsider what's important in life. Suddenly my mind fills with an the images of: being gracious; accepting conditions; being charitable; acting kindly; caring; having compassion; behaving lovingly; and being generous. These are but a few of the many ways to express "grace". Then the phrase "growing old gracefully" would metamorphose into "growing old with grace".
The implication from advertisements is that to "grow old gracefully" you must have few if any wrinkles (you've had a face-lift, Botox or collagen injections), your hair has color (because you dye it- highlights and low-lights), you're thin (probably had liposuction, diet fanatically, and spend all your time at the gym), you have great physical prowess (good for you - for now), your body is well proportioned (you work out and diet excessively or you've had implants), and you swallow upwards of 25 supplements per day (hey, someone has to fund the industry).
"Growing old with grace" means knowing your limitations and shifting your activities when your aging body cries out "enough!" as it begs you to change from the strenuous sport your ego loves, to an activity it can more easily tolerate.
And, more importantly, grace would mean that you would finally accept your new limitations.
Maybe "growing old with tolerance" would be an even more accurate way to describe what our society craves. This would mean that we would grow old and become broadminded, open-minded, lenient, accepting and patient.
According to Erik Erikson, the German psychologist and psychoanalyst known for his theory on human social development, our lifetime spans eight stages. Stage 8 involves age 65 to death - Integrity vs. Despair, where the optimal potential solution is "Wisdom," which, among other things, is the acceptance of one's life.
“Wisdom” according to the Merriam-Webster dictionary is “knowledge, insight and judgment”. I do do not believe that swallowing supplements would ever provide any of us with the quality of "wisdom".
Nowadays, when people say they want to "grow old gracefully" they really mean that as the years pass and their birthdays tell the story of their timeline, that they will do anything to look young and convince others to believe that they are young.
In the 2010s, age is unfortunately seen as a curse.
And, the greater evil is that we do not venerate our elderly.
Is there anything graceful about desperately clinging to youth - causing us to swallow 25 pills per day, subjecting our bodies to cosmetic surgery, obsessively exercising, fanatically dieting, sometimes binging and purging, wearing clothes designed for adolescents, and even mimicking the verbal expressions, facial and hand gestures of the youth - the very generation born to replace us?
So what does 'growing old gracefully' really mean?
Examine your reasons for dieting and exercising until you're a size one for an aging woman and a 32 waist for an aging man;
Examine why you would subject your body to a myriad of cosmetic surgical procedures;
Examine why you would purchase all kinds of anti-wrinkle creams;
Examine why you would wear tight low-cut Capri-pants that expose your belly, along with midriff tops that expose your upper "six-pack" abdomen.
Are you really 'growing old gracefully'?
Or, as the years pass, which they do for everyone (if you're lucky), and the adding machine calculates (which it does) is your psyche really denying the meaning behind all this?
...That no matter how desperately you cling to youth, you will die.
...We all die.
'What does 'growing old gracefully' mean to you? And, what do you suppose it means to others who are aging as you are aging?
Does the mirror, mirror on the wall really tell it all?
Are you really "growing old gracefully" at sixty years old, when WHAT you see in the mirror looking back at you is "yourself at forty"?
Whom have you really deceived - are you really still forty?
Or, when you lie in your coffin will you merely be masquerading as a forty year old?
And, those who attend your wake, waiting their turn, whisper among themselves how well-preserved you are!
There’s an old saying: "A rose is a rose is a rose." I believe that our chronological age ........ despite our body's appearance, despite the sums of money we spend, the amount of exercise we do, or amount of self-denial we engage in, ........... remains our chronological age.
In other words, "Your age is your age is your age."
And, no matter what you do, you can't fool Mother Nature!
Patricia Brozinsky, Ph.D. is a New York psychotherapist. She co-authored along with James A. Gibson, "Eat or Be Eaten: The Truth About Our Species, the Marriage of Darwin and Machiavelli," a book about human behavior.
Originially posted in June 2016. Bumped up for new viewers.
Old Age - POSTED ON: Dec 02, 2017
Inside My Comfort Zone - POSTED ON: Dec 01, 2017
Eat Small to BE Small - POSTED ON: Nov 30, 2017
You have to eat small to be small. If you eat large, you will be large.
When reducing your meal-size,
it is Important to stick to your normal number of meals.
If you just start eating smaller meals more frequently,
you're not necessarily eating less food overall,
you’re just reducing the amount you eat at each sitting.
A normal undistended stomach is about the size of your fist. This is really helpful in visualizing how much food to eat. An average-size fist is about 1 cup. A bigger person usually has a bigger hand. A smaller person’s hand is usually smaller.
Your own hand is a personalized (and portable) measuring device
for your food intake,
and can be helpful in estimating portion size.
Taking in small meals to lose weight is not a foreign concept. It’s been around for decades. Your body will show positive weight results if you:
▪ Eat at mealtimes only; and
▪ Eat no more than three meals daily, and
▪ Visualize your fist over your plate at every meal, and
▪ Make certain your entire meal’s food portion is NOT larger than your fist.
The digestive system is only able to digest a certain amount of food before it has to start storing the food for later.
Think of your stomach like a muscle. When it's filled with large meals three times a day, the distensibility (the scientific term for the amount your stomach walls can stretch) increases — just like your biceps would get bigger if you were working them out three times a day,
And when you head in the other direction — eating only small meals of a similar volume — your stomach's capacity drops.
After adapting to eating small meals with no food in-between you'll naturally feel full with less food, and your body will send signals to stop eating sooner.
So, if you regularly eat large meals, your stomach's distensibility (or ability to become stretched) will increase to accommodate the food. If you instead eat only small amounts at a time, your stomach's distensibility will decrease.
Remember, however, that without some type of bariatric surgery, one’s stomach reduction or expansion is only a Temporary measure. The stomach will stay adapted to eating small meals only as long as one CONSISTENTLY eats only a small amount of food, of about the same small volume, at EVERY meal.
Consistently practicing portion control has taught me to be more satisfied with the process of eating less food. An IDEAL weight-loss or maintenance plan for ME is eating small food portions of approximately equal volume at three regular semi-set-mealtimes, with no in-between meal eating.
After bariatric surgery, the entire amount of the food on a person’s plate for their entire meal should be no larger than the palm of their hand. I found that two Splenda packages exactly fit the palm of my hand. So I took some photos of the packages, my hand, and my plates.
Below is a photo of that process.
Notice how a palm-sized food portion looks on four different size plates: A tiny dessert plate; a teacup size saucer; a salad plate; and a 10 inch dinner plate. For more, read my article, Palm of the Hand.
I've posted a great many of my actual meals here at DietHobby under the Menu Heading: RESOURCES, Photo Gallery. The section, Petite Meals demonstrates some of my personal efforts at Portion Control.
One thing that I fully understand is that no matter how precisely I weigh and measure and record my food, it is impossible … due to many reasons…. for anyone living outside a laboratory to get a totally accurate calorie count.
However, tracking my food intake …which includes counting calories… has been essential to me in my own weight-loss and maintenance journey. I do the best I can to track my food accurately, but (except for a temporary trick of the scale due to excess salt/water/waste) … no matter WHAT number my calorie records give me… if my weight is increasing, it means that I need to manage, in some way, to eat fewer calories.
This is because eating only 100 calories above one's own individual-personal-energy-balance-point every day for one year will cause a 10 pound fat regain.
Serving oneself on a very small plate is helpful for Portion Control.
Think small, eat small..... be small.....
Note: Originally posted in May 2017 - Bumped up for new viewers.
Jan 01, 2019 DietHobby: A Digital Scrapbook. 2000+ Blogs and 500+ Videos in DietHobby reflect my personal experience in weight-loss and maintenance. One-size-doesn't-fit-all, and I address many ways-of-eating whenever they become interesting or applicable to me.
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