Some Reflections

I thought today that I would list some important things I have learned to date about doing the Optifast program. I'm about a third of the way to my goal weight, and some reflections might be in order.

Patience: When I started the Optifast program, I really thought I would be dropping a significant amount of weight very quickly. I'm not quite sure where I got this idea. I knew I had thyroid issues and my thyroid doctor, who suggested I lose weight in the first place, had told me that weight loss for me would take time. But I pushed this to the back of my head, and viewed a liquid diet as a "miracle cure" -- something that would work fast and over-ride metabolic realities. This would prove to not be the case.

I have learned, week by week, that there is a little victory with every pound lost. Yes, in the back of my head I will always wish for a greater loss each week than I have, but I am becoming more comfortable with my "average" loss of 2-3 lbs. per week. Predictability is comforting, in a way. I try to never forget: I am moving closer towards my goal. I will reach it in due course. Embracing patience, not frustration, is a gentler path to follow.

Preparation: I stepped into the Optifast program almost "cold" -- I hadn't done much research beyond talking to my brother who did Optifast in 1982. I would suggest one do some thorough research before embarking on the program, and talk to the family doctor if possible. I'm moving through just fine, but it never hurts to gather as much background information as you can.

I mentioned previously that I have never been on a diet before. No Weight Watchers, Jenny Craig or other type of program. My saving grace has been my clinic, which has been running their Optifast program for 33 years, and has a wealth of knowledge about how to successfully do the program. I make sure to ask the dietitian and doctor a lot of questions and relay information to them about my struggles. And I take the extra step of introducing myself to the other people going through the program. We support one another and celebrate victories along the way.

Also, I plunged into Optifast without thinking through carefully how this would impact my husband. He was and is very supportive, but when one person in the couple stops eating "regular" food, things change dramatically. Talk over your decision to do Optifast with your spouse and children before you start. This will help with the transitioning process. Adjustments must be made and you can smooth things a bit if your loved ones are in the loop.

The Support System: Perhaps the most valuable tool you can have to help you successfully reach your goal weight is a good, solid support system. This includes family, friends, individuals in your clinic, and in this wonderful day and age, people you can meet through the Internet. Posters on the Optifast Facebook page as well as those writing and reading Optifast blogs are a great help. I do think our journeys are best understood by those currently going through the Optifast program or those who have successfully completed it. Odds are most have faced any struggle you are facing, and can help guide you through the pitfalls. I credit a good deal of my success to all the wonderful people I am now in touch with electronically. I know I am not alone and that is a great feeling. Work on building up your own support system. It's a valuable thing to have.

One Day At A Time: If there is one phrase that sums up my personal strategy for staying committed to the Optifast program, this is it. If I go down the path of thinking, "Oh no, I have x days to go without real food" I will start to waver and question myself. I am doing the program for a reason -- I was sedentary and obese. My health was impacted. I am not doing this simply to look good in a pair of jeans -- I am doing Optifast to get back to a healthy, happy me. And using the "just for today" mentality makes my journey so much easier. I stay in the day and find that to be completely manageable. I encourage you to think about using this approach. It's an "easier, softer way" and it really works!

I am sure I will still be learning more things as I continue on my journey. I hope this information is helpful to you.  

The Craving Crisis

I am now in my twelfth week on Optifast and consider myself a "veteran" of sorts when it comes to doing the program. I have my routine down pat, I flavor my products so they taste great, I feel fabulous, and I am seeing the results of my hard work. I even cook for my husband and with only one exception, I have never felt any urge whatsoever to eat his food.

And yet, I am sitting here today recovering from the worst craving for food I have ever had in my life.

It happened last night. It came out of nowhere. I was definitely unprepared -- nothing like this with regards to food has happened to me before so I had no experience to draw upon to manage the situation. For the first time, my commitment to our Optifast products came into question. I started to build a "justification" for eating. But somehow, I got through it with sheer, brute willpower.

The target of my urge? An Italian sub I brought home from work party, for my husband to eat for dinner. He decided he did not want to eat it, and got some pizza instead. There it sat, in the fridge, wrapped in aluminum foil. I hadn't unwrapped it, so I had no idea what it looked like. But oh, I could imagine. I've had many, many subs in the past. I can gobble those up in six bites. The moment my husband said he didn't want it, I started thinking about it. A lot.

At first, everything was okay. I had my dinner soup and shake at 7:00 p.m., and logged on the computer to check my e-mail and Facebook, and research a few things. I had two hours until my jello treat at 9:00 p.m., but that time tends to fly by. Last night, however, it didn't. My mind kept drifting back to the sub. I decided to have my jello earlier. I drank water, as suggested. Regardless, I could not get that wretched sub out of my mind.

As you can expect, the next step was to throw that thing in the trashcan -- I pushed it down as far as I could. I even wondered if I should run it under water (to ruin it) before I threw it out, but I didn't go to that length. I'm glad, because I think if I saw it up close and personal, that would have created even more trouble for me. I went back to my chair, closed my eyes and took a deep breath. I didn't feel entirely safe, but I was able to collect myself enough to go read some blogs of other Optifasters. I always go to their pages when I need support -- and this was one of those times. As I read, the craving lost its grip on me. I stabilized. And felt an incredible sense of relief.

I'm one who likes to compile "Lessons Learned" -- wisdom I've gained from navigating through tricky situations. Despite how uncomfortable this experience was, I am coming out of it with some knowledge. Most importantly, a craving does pass. You do not have to eat food to make it go away. If something is "threatening" you, throw it out immediately. Take it to the trash outside, if necessary. I believe it's important to remove the item entirely.

Secondly, in my case, I should have called my husband at work to see if he wanted a sub for dinner. I assumed it would be something he would like. It wasn't -- and I ended up in a compromising situation. When I cook for him, I have complete control over what he eats, portion sizes and leftovers. This was not the case last night. Sure, I loved taking the night off from cooking, and I plan on continuing to do this. But I need to make sure that "outside" food brought home is what he will actually eat.

Blogger

And finally, if you are in trouble with a craving, seek out blogs written by others on Optifast. I have a list of a few to the right of my page, and on their pages are links to even more Optifast blogs. Reading helps eliminate the urges. I don't know how exactly, but it works. Draw on the wisdom of others. They are there to help you through your journey. And rest assured, they have been where you now find yourself.

As always, my mantra is: If I could manage this crisis -- and I'm not the strongest of people when it comes to food -- you can too! Expect the unexpected and you'll be one step ahead of the game.

The Gift That Keeps On Giving

(Courtesy of my clinic, Central Ohio Nutrition Center Inc.)

At times, weight loss patients get so focused on the pounds lost that they fail to see all the positive changes that are occurring along with the weight loss. Here are some things to think about next time you are wondering if you are succeeding or not!

1. Have you lost inches? Clothing size changes or inches lost can spur you on to keep going.
2. Has there been a change in your blood pressure since you have lost weight?
3. Has there been an improvement in your cholesterol levels?
4. For diabetic patients, has there been a change in blood sugar, medications needed, or insulin? This is often a motivator for patients to keep the weight off!
5. Have you been able to decrease or completely discontinue any medications since losing weight? Many patients are pleased to decrease the need for medications, and also realize that they are saving money!
6. Have you been able to move easier? Patients often state this as one of the biggest reasons for wanting to lose weight. They want to be able to enjoy life and participate in activities with their families! The next time you need motivation for continuing, realize how much more you are able to do!
7. Are you fitting into seats and booths more comfortably? Airplane seats, restaurant booths, and waiting room chairs become much more comfortable after the weight loss!

So the next time you need a boost to keep on going, just take a few moments to realize all the positive changes that have occurred. With weight loss, many people feel better mentally and physically. Make each day count and enjoy the journey!

To Buy Or Not To Buy

Well, I've got an interesting dilemma. We are now at the juncture where my existing pants and shirts do not fit. Wearing the belts is no longer doing the trick. The inseams are off and I really look disheveled. Yes, this is a good problem to have when it comes to weight loss, but it raises some questions that need to be answered.

Do I buy a smaller size? If so, how long before those get to be too big? Do I really want to spend money on a new wardrobe if it won't fit in a month? Clearly, I've got to do something, but I've been spending a good deal of money on my Optifast program and I don't want to spend more needlessly.

I did see on the Optifast Facebook page a suggestion to go to thrift stores for clothes as you are going through weight loss. These stores are much more reasonably priced. It's been my experience, however, that I often don't end up wearing what I bought in thrift stores. I get home, try the clothes on, and something is inevitably "off" -- perhaps that's the reason the clothes ended up in the store in the first place. Also, the pants don't fit as well as I would like. So this kind of store may not be an option for me (but it could be for you).

There was another suggestion made to get my pants altered. There is a cost associated with that too. Also, let's face it: Retiring your fat clothes for new ones is pretty darn exciting! Look at me -- I am basically talking myself into a shopping trip at a department store, by ruling out all the other options. Typical! But a little voice is telling me to hold back, at least until I get closer to my goal weight. Some self-control is required.

The other thing I am noticing is my shoes are getting looser. I did not expect this -- but I guess it does make some sense. I am losing fat all over. Apparently, that includes my feet as well! What probably happened was my shoes were stretched out over time and now the more slender foot slides around. So we are not just looking at a need for new pants and shirts, but new shoes as well. And also, what about bras and underwear? That's probably down the road. What a financial outlay. Please don't tell my husband.

Deep down, I'm tickled pink about all of this. I didn't think about this "problem" when I started Optifast, and I find it humorous. It's a very pleasurable situation to be in, and I do feel grateful. To Buy Or Not To Buy? Maybe I could just peek into a store...maybe?

A Pleasant Surprise!

Surprise!

 When Wednesday rolls around each week, I always get a little nervous. That's weigh in day, the day of "reckoning." I don't go to the clinic until 4:30 p.m., so I've got lots of time to worry about what my loss may or may not be. I do find that my concerns have eased up a bit the longer I have been on the program. But I still have that little moment of cringing when I step on the scale.

It's beautiful outside today and I've been in a good mood. I can't fully describe it, but I awoke this morning with a feeling that my weigh in was going to be good. I didn't want to jinx things so I purposefully tried not to dwell on these good thoughts. But they kept popping up throughout the day. Interesting. Was my body trying to tell me something?

Maybe that's why I was not completely bowled over when I registered a 3.8 lb. loss on the clinic scale. Keep in mind, my biggest weekly loss since I started Optifast has only been 4.5 lbs. -- at my first weigh-in -- and all of it was most likely water weight. Ever since, my average has been 2.2 lbs. a week. This is a wonderful loss for me and I'm thrilled!

What caused the extra loss? In a word: exercise. Yes, my Drill Sargent husband has me out walking and that is clearly making a difference. As you know, I've been fighting this for weeks. Now that I am seeing results, I am definitely feeling more motivated. And I did get those new running shoes at the New Balance store. Very pricey, but clearly the most comfortable shoe I have ever worn. I love to wear them. As a special "treat," I suggest you buy some good-quality walking/running shoes. Worth every penny.

 I also asked the dietitian about the possibility of  "tweaking" my program, which currently calls for three Optifast 800s and two Optifast 70s a day. I wanted to be placed on all Optifast 70s every day, but she said I can have three Optifast 70s and two Optifast 800s a day, plus work in some weights, to help assist more with the weight loss. I'm happy about this.

Don't you love little surprises? I do. Really rounds out my day. I trust I will have a few more on my Optifast journey. Things always seem to turn out that way!

Never Give Up

The root of all evil

Well, let me come clean on something: Right now, I hate exercise. It wasn't always this way -- I used to run, and swim a mile a day, 5 days a week. I had a trainer and did intense circuit training. I felt great after my workouts. But alas, things have changed. I dread walking. I have no passion for it. And sadly,  if I'm going to succeed on Optifast and beyond, this is going to have to change. Great.

How did this dislike of mere "movement" evolve? Well, I'm pondering this tonight. I believe I can pinpoint the start to last summer. I twisted my ankle horribly and actually could not really walk for a few days, and then it was hobbling for awhile. Sitting on a recliner with my feet propped up was far more comfortable. And then I discovered I could arrange nibbles on the table next to me so I didn't have to get up and go back to the kitchen. Perfect! Time moved on and before I know it, I'm barely walking at all. Funny how quick this can become a habit.

When we rolled into the Fall and hockey season opened, I had no choice but to walk from the parking garage to the Arena. This was about, oh, seven blocks or so. I made it two blocks before a searing pain cut across my lower back. I am 46 years old, and nothing like this had ever happened before. My breath got labored and I slowed to a snail's pace. Grandmothers were passing me on the sidewalk. What was wrong with me? My God, I had been so sedentary I now couldn't walk. I was horrified. (Actually, this incident and others like it that followed were the major spark for me to go on Optifast.)

Ten-hut!

Fast-forward to today. I am actually feeling quite proud of myself! I did a 4 mile walk with my husband. He has become my "Drill Sargent." I protest about the walking and he makes me go anyway. He walks at a much faster pace than I do, so I have to move a little more quickly at first than I would like. But bless his heart. As I mentioned in a previous post, he had me hike 1.5 miles up the side of a mountain last weekend; this weekend we walked the bike trail into downtown. My feet are killing me but I am so glad he made me do it.

I know I am going to have to bring in a personal trainer when I start doing the circuit training. I am waiting until I drop another 20 lbs. to do so. So I'll have two sargents keeping me going. The ultimate goal is to no longer need them, rather to actually want to do this on my own. I've got my eyes on that goal. To me, I am not just on a journey to shed my weight and call it a day. I want a lifetime of good health, which means eating sensibly and exercising regularly, among other things to keep things fun!

A new best friend

I want you to know if this sedentary slug can get up and moving, you can too! I've been where you are, I'm still struggling a bit with it, but slowly progress is being made. It took some time to slide into a life void of exercise, and it's going to take some time to get up and out of the chair. To motivate myself, I'm buying a new pair of cross-trainers this week. Perhaps in a wild color. Hockey season starts in five months. And I plan on being ready!

 

Russian Roulette

Tonight I need to relay a warning. For me and for you. I have done something against doctor's orders, something I initially thought was innocent but I learned did not have good consequences. And what was that? I cut back on my Optifast products, having four a day instead of five. And I got sick. I did not find the experience to be pleasant. Headache, fatigue, upset stomach, dizziness. I stopped feeling good -- no, great -- and healthy. And I got scared.

Let us examine why this happened. Last weekend, Memorial Day weekend, I went on a trip and ate a box of Optifast bars. At my weigh-in on Wednesday this week, I had my first gain since starting the program: 0.2 lbs. To a normal person, this would mean nothing. It is so insignificant, they would say. But to me, it was a failure. And this is the proverbial "stinkin' thinkin'" that gets one into trouble every time.

I began to rationalize to myself that if I took less product every day, I would lose more weight. Make up for the gain. I'm frustrated about my slow weight loss as it is, so I started fantasizing about weigh-ins where I see five lbs. carved off instead of two. And I started to actually believe that I knew better than the medical staff at the clinic regarding the maximum calories I need to function and be healthy.

I played my little roulette game for two days. By this morning, I was feeling God awful. I was exhausted, hungry, lightheaded, and my good mood evaporated. Basically, I couldn't function. I knew I had screwed up. So I got back on schedule immediately. I did not return to normalcy until late this evening. And I'm truly relieved.

Some valuable lessons come from this: First, if I don't follow directions from the experts, odds are I am going to get into trouble. Second, I am still really screwed up by those numbers on the scale. I need to do something about this. ASAP. Perhaps talk therapy is in order. I will ask the clinic. I'm sure there are others who have this problem. If a mere number can cause me to jeopardize my health, then we've got a problem. And I want it corrected.

I think it's time for me to post the "scale" picture again. It makes me feel better. If you are struggling, maybe it might help you. I will get through this journey. It's just proving to be a little more "complex" for me than I thought.