Topic Tuesday: The ELF diet

I decided, immediately after Christmas last year, that I was going to lose some weight.  I was seriously disgusted with myself.  I was at my heaviest weight ever, including during pregnancies.  I was shocked when I went to my yearly check up with my midwife, and the nurse had to move the bar on the scale up another notch.  That was the worst feeling ever.  Almost on par with the pains around my heart I had felt lately.  My pants were too tight, and I had to buy new underwear.  How had I gotten there?

I took a hard look at my daily intake of food, and my daily (lack of) exercise.  I had a friend who had lost quite a bit of weight using the Fat Fallacy diet, and I looked at it, but I didn't think it was the right diet for me.  Family members had used Atkins and were happy, but it didn't fit my life either.  My brother in law used the cabbage soup diet, and that DEFINITELY wasn't for me.  I didn't have money to join a gym, Curves wouldn't work because I had little kids home with me, and my lack of money meant that Jenny Craig and Weight Watchers were out.  So I decided to try what I have seen affectionately called the ELF diet.  Why, you may ask, is it called the ELF diet?  It's very simple.  ELF stands for:

Eat Less, Fatty.

Sad, but true.  I had to be able to cook for my family, and make foods that everyone would be able to eat.  I just had to eat less of it.  I also had to make several changes in my diet.  To begin with, I took a hard look at my daily coffee habit.  The Starbucks venti white chocolate mocha, the one I enjoyed every single day without fail, had 630 calories.  630 calories.  Holy cow; some days, if it was a hard day, I'd reward myself with a second cup on the way to pick the kids up from school.  That was 1260 calories before I'd even eaten one bite!  Another area of concern was Coke.  Some days, I'd have four.  FOUR sodas - 150 to 200 calories, depending upon the size of the bottle. 

My serving sizes were huge.  I ate barely any fruit and less veg.  I loved bread, especially warm with butter.  Every night, before bed, I'd eat ice cream, cookies with milk, or brownies.  We had ALL of those things in our house every day.  I'm ashamed to admit to all of this.  It's really truly humbling to tell the truth.  I decided to make the following rules:

• Fruit for breakfast, along with a vanilla latte.  A grande nonfat vanilla latte was around 200 calories.  Occasionally, I'd change to a non fat caramel macchiato. I paired it with a banana, or an orange.  No more pastries from Starbucks for me, once I saw exactly what was in them, calorie wise.  If you are interested, check out their website.  It's really eye opening. 
• I didn't eat before lunch time.  This was tough for me - being at home all day, it was easy to go into the kitchen to eat.  I had to stay really busy.  This was around the time that I began writing my book.  Lunch time had to include a fruit and a veg, and I had to eat them before the rest of the lunch.  I tried to stay away from pastas and such - I'm not a huge Atkins believer, but it stands to reason that pasta can put weight on.  Lunches included hard boiled eggs with cheese, baked potato with soup on top, or peanut butter on low fat crackers.  All on smaller plates, which tricks your mind but really works.  Briefly, I tried to eat the lower calorie/fat meals, but they were so awful that I felt guilty for throwing money straight into the garbage. I found it was better for me to eat real food.  Just less of it. 
• Again, no snacks between meals.  I did allow myself to eat an orange or an apple or banana on my way to pick up the kids.  I desperately needed something to keep my hands busy. 
• Water, water, and no soda. Unsweetened tea, or tea with nutrasweet. It took me a loooooong time - about 4 months - to kick the soda habit.  Now I drink diet without a thought.  That was a tough one.  I found that I liked Diet coke better with lemon or lime squeezed in it.  I also discovered Propel water - mango was really good, lemon was horrible. 
• Eat slowly and no seconds.  That was so hard - I was used to eating with my tastebuds, and if it was yummy, I'd have a second or third.  If I ate slowly, I'd be full before I was finished. 
• No after dinner treats.  Some days didn't feel worth living, but I tried to persevere. It helped that I was exhausted most nights.
• I was exhausted since I exercised every single day in the beginning.  I plotted out a route to walk - it was small in the beginning, only 2 miles.  My legs ached, I got blisters, I used a heating pad and pain ointment on the legs.  I had to sit and catch my breath a few times.  I forced myself to go on, though.  Once I mastered it, I doubled it.  When that was mastered, I began to walk to the area and walk back, adding 3 miles.  Once that became easy, and my weight loss was tapering off, I started to run some of the route.  Really, REALLY slowly.  I started by running a block at a time.  One block became two, became half a mile.  I gave myself huge permission to walk.  My mantra was "I'm not going to kill myself."  Sad, but true.  My goal was to run a 5K by September - I did my first in April, one in May and did another two in June. I only did them because I believed in the causes - Autism, Cancer, Children's Hospital and Breast Cancer. It was amazing to me how many people walk these things! I also mixed it up a bit by doing some of the Billy Blanks Boot camp Dvd's.
• I joined an online weight loss group through Yahoo that a writer friend started.  The support and encouragment were invaluable.

So, eat less, move more.  I set a goal of 30 pounds by our Mexico work trip - I didn't make it, but I made 20.  I made a new goal of 40 pounds by BlogHer - again, I didn't make it, but I made 37. Having a goal helps tremendously.  At the doctor's last week, I discovered that I had hit 40.  That's just a bit more than Emma weighs.  I tried to run carrying her, to see what it felt like, and I could barely breathe. 

What I recommend is two fold.  A) Get serious about what you eat.  Write it all down, every bit of it for a day, and figure out exactly how many calories you had.  The day I did this, I ate over 4000 calories.  It wasn't even a bad day- there were days when I ate much, much more -  but it smacked me in the face in a big way. I had always had a good metabolism, so I was sure I could get away with it.

B) Wear a pedometer and see exactly how much you move.  I was convinced, since I ran after the kids all day long, I was moving enough.  Ha, ha, HA!  I barely broke 2000 steps.  We all move much less than we think.  Make a firm committment to yourself that you will do something every day. 

Making one more suggestion;  don't buy the junk.  My kids are disappointed - we rarely have cookies or brownies, and our meals out have been drastically reduced.  Same goes for the candy bars that used to sit in our fridge.  If I don't buy it, we can't eat it.  I do give myself liberty to eat junk once in a while, though - I can't be militant forever! 

As an aside, we have Golden Corral here, and I love to take the kids to the buffet there.  It's not too expensive, no one cares if they make a mess or are loud, and the food is tasty.  Do you ever see anyone thin eating there?

It's a life change, not a diet.  Yeah, it's a time committment.  But no one is worth it more than you. Besides, if you were gone, who'd raise your kids?  What kind of a lesson are you teaching them - that you aren't worth taking care of?   

I heard Dr. Phil say something recently.  I'm not a huge fan of his, but this was good.  He said, "Those kids think that you wake up a half hour before they do and hang the sun."  I don't want my kids thinking that about another woman.  I want to be there for them.

Comments

[Rebekah]

I have always noticed that everyone at the buffets are huge - including me. I hate to go to them, but we go a couple of times a year with my husbands' family.
I have been trying to make healthier eating choices, but I really need to cut back....
Congratulations on your weight loss!

[KatieButler]

Your post comes at a great time for me--I did along the lines of what you did four years ago, and lost 45 lbs, keeping it off until pregnancy #3 (and let's just say that the baby is in her toddlerhood!) I'm back to square one, and I know what changes I need to make to lose it again. Thanks for the motivation.

[Chrissie]

Congratulations on 40lbs!

After my first baby, I lost 59lbs. I used WeightWatchers online and joined a gym. I had to do something to keep me accountable, and for me, having spent the money on the gym, I KNEW I'd use it. Running around the neighbourhood? No incentive. For me.

Baby #2 is now 4 1/2 months old and I'm going to take the weight off again. I'm almost back where I started. Dammit. I'm starting on Labour Day. Not buying the junk. Not eating out (as much). And back to the gym.

I have 4 months left on my membership and 4 months til our Family Vacation in Mexico. The goal is 40lbs. I hope I can do it.

[owlhaven]

Hi Carmen, Great post! Very encouraging. I have lost a pitiful FIVE pounds this summer, but that's a lot better than gaining, and I only have 10 pounds more to lose to be at the top of the 'normal' weight for my height. I am so awful at self-deprivation, that I am giving myself til next June to lose the last 10. I don't know if I have told you this before, but I have enjoyed reading about your weight loss....great job!

Mary, mom to many

[Beth]

Don't worry ... I know exactly where that 40 lbs went to ... ME!!! Last summer I was in a size 6, let's just say that I'm no longer there. I can't even blame a pregnancy on it! Since around last November, I've done a LOT of eating out. I very recently started writing down how much I spend doing that. What an eye opener! I am cutting that WAY back and try to eat less. I usually drink one soda a day, or unsweet tea, or water so that isn't a huge problem. I enjoy knitting, crocheting, and reading, which I won't give up, but I'll have to "treat" myself to that after I at least walk around the block. One thing I refused to do was buy a new wardrobe. I bought myself only a couple things that fit me in the hopes of loosing this additional weight. Unfortunately, that "I have nothing to wear" syndrome didn't work. You are a great motivation to help me get moving again!

[Heather]

Woah! Thanks Carmen! I slipped off my healthy eating in the past couple of weeks and just for kicks (since I knew you were posting this today) I hopped on the scale. I knew it wouldn't be pretty since I can feel such a difference in how I feel lately but I wasn't prepared for what I saw. Back to it today! Congrats on your 40 lbs!

[Christina]

Congrats on finding what really works for you, sounds like you've made big changes that will keep you and your family happy and healthy.

[the womom]

Very inspirational, Carmen. I am proud of you!

[Katie]

Congrats on losing 40 pounds, that's awesome!

I fear it is time for me to give up my mountain dew, my metabolism isn't what it used to be either. *sigh*

[Mary P]

This is great. I've been whittling away at my excess using just the same approach. You can try any diet going, but if it's only something you do while you're losing, if it's not something you can LIVE with, the weight will come right back.

If you want the weight to stay off, you have to be able to live with it. Forever. This, what you've outlined? It would work for *anyone*. (Well, barring some doctor-diagnosed metabological disorder, I imagine.)

Thanks for the affirmation, and CONGRATULATIONS on your weight loss!

[Jennifer]

This is just what I needed. I have the ten pounds that won't go anywhere. After being really good last week I only lost half a pound. I was going to give up, but yet again, you have inpisred me. Thanks!

[MIM]

Eating slowly -- this is KEY. It can take anywhere from 10-20 minutes for the brain to receive the satiety signal, telling you you're full. And, if you're a fast eater, you can consume a LOT of food in 10 minutes!

Congratulations on your lifestyle change!

[Paige]

Thank you for the info and the encouragement. It's nice to see that it can be done without joining expensive Jenny Craig or eating all your meals from little yellow boxes. I think I need my own private cheerleader or nagger to tell me, "Don't eat that, it's not on the plan." Or, "good job with the oatmeal, you're doing great." And I think I need to keep busier in the afternoons, when I tend to graze.

[cara]

I think writing down what you eat is the key. It is frightening what we can mindlessly consume. I work from home and food is always available..think I would weigh less if I had a conventional job. Excuses, excuses.

[SheBear]

The ELF diet, indeed! I almost had it figured out....I was thinking "Eat Less Food". But sadly, I think yours is more accurate for me! ;-)

My short-term weightloss goal: 15 lbs by Thanksgiving, and KEEPING IT OFF through the holidays! :)

My short-term exercise goal: To walk/jog a Thanksgiving 5k. Dh is running a half-marathon, so I figure by the time I'm finished with 5k, he'll be finished, too! LOL!

My long-term weightloss goal: 65 lbs....hopefully most of it before July 4th '07! :)

My long-term exercise goal: to RUN a July 4th 5k in under 30 minutes.

I need to keep a food diary. I know that would shock me into action, LOL!

[Heather]

Thank you Carmen, not only for your great blog but also some motivation. I have been thinking about running/jogging again after twenty five years! I have recently lost 65 pounds and what's left jiggles just a bit too much for comfort. Reading todays entry gave me a push and between reading and commenting I went out and walked/jogged (well maybe stumbled is closer to the truth) for an hour!

I am a long time "lurker" and fan. Thanks again

[theotherbear]

Oh boy, only this morning I had a conversation with hubby about going for walks every other day after dinner, as we have both turned into blobbies over the past 5 years or so. This comes at just the right time to remind me we need to change our not so good eating habits too!

[Stephanie C.]

Great post, Carmen! Congratulations on your 40 pounds!!

[Jenny]

Woo-hoo! Fantastic, Carmen... you're an inspiration.

[Sara]

Carmen - what you did was not that much different than the Fat Fallacy! The only difference was I cut out the processed foods and ate all natural. Otherwise, very similar - move more, eat less. Anyways, GOOD FOR YOU!!!!

Great post.

[Lela]

I'm off this computer and onto the exercise machine right now! Thanks for the motivation!I've quit eating after 8pm(so hard because kids are in bed and could eat without giving everyone a bite too). And I drink lots of water. I read that 75% of Americans are dehydrated, but they think they are hungry.Have you seen the email, Coke or water? So interesting!

[Celina]

Wow! Great job on your food/exercise plan! I started an easy routine for exercise 4 weeks ago, and haven't noticed much difference, so I think it's time to step it up a little. thanks for being a motivation for me!!

[Shrinkingmom (aka Mel)]

Great post! I'm going to link to it at my weight loss blog. Congratulatios on the 40 pounds! (I'm up to 39 pounds myself!)

--Mel

[Miz Booshay]

Thanks for your honesty!

And your great sense of humor. I love the name of your diet plan.

Keep it up! You are an encouragement!

Donna

[Ally]

GOD bless you. I know what the smack in the face is when you look in the mirror and say have I really gotten that bad? Thank GOD He has helped me lose it by giving me motovation. Remember this though beauty on the outside will fade. Beauty on the inside is what will make people remember you. I`ll be praying for you.