Feeding off of feedback. Working at continual improvment of health

When we are working at losing weight and becoming healthier, we need to learn how to learn from ourselves or our experiences.  Actually, no matter what we are trying to do this is a good thing.  For example, lets say that I gained 2 lbs last week.  It would be good to know why right?  So I go back and look at the food I ate, the exercise I did, and the water I drank, etc.  I take note of what I did but I don’t change anything yet, I just wait and see what happens (easier said than done).  If I gain a little the next week, it is time to change it up some.

It is so important to look at your body’s feedback.  If you gained, for more than 1 week, you are probably taking in (eating) more than you are putting out (exercise).  So what do you do?  You need to learn from the feedback.  You adjust you points/cals a little.  Or maybe you eat the same amount but exercise more.  This way you get back into a calorie deficit.  This is really good to do.  If we take a look at what we are doing we can correct what is happening and get more meaning out of the numbers.  This is also why it is important to document the what, when, and how of the journey.  Read on for a simple bullet point outline of some good feedback information:

On the health journey, we are all on a constant feedback loop.  This loop is telling us what to do next to stray healthy.  Here are some things to consider. 

Daily or more than weekly scale weighers-  The feedback that you get through daily weigh-ins is not reliable.  You can gain many pounds in one day and still have a wonderful loss by weeks end.  These guidelines would be based on weekly weigh-ins and also based on probably two weeks worth of info.

  • Trying to lose but stayed the same for two weeks-  This feedback is telling you that you are eating the same amount that you are expending.  This is perfect for maintenance, but not if you want to lose right?  What do you do?  You have two choices.  You eat less or you exercise more.  When adjusting you either aspect, do it in small doses.  Maybe reduce the calories by 250 a day or increase the activity by 5-10 minutes.  I always tend to think that eating the same but exercising more is better.  It keeps the metabolism revved up.
  • Trying to lose buy you gained for two weeks-  This feedback is telling you that you are eating more than you are expending.  When this happens, looking back over your food intake and activity is essential.  You will have to get back into a calorie deficit to start losing again.
  • Trying to lose weigh and you lost weigh over two weeks-  This is the ideal right?  So you are doing great.  It would still be good to look back and see what brought you the loss.  Learn from this feedback and keep up the good work.

Keep up the good work everyone.  I hope that this was not too boring/simplified and that it is possibly useful.  The bottom line is to just try and pay attention to what you are doing so that you can continually improve yourself and your health.

2 Responses to “Feeding off of feedback. Working at continual improvment of health”

  1. February 9, 2009 at 9:06 am

    One would think that this is common sense yet so often we don’t take the appropriate action when we get the feedback. I guess it’s human nature.

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