Weekly Post: 11/2/2014-11/8/2014
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2nd fast today. Going to concentrate on today and no further. Already logged what I'm having and when. Though fast days aren't a problem for me.
Maybe I should use the same philosophy for feast days that I use for fast days, and plan them. Or at least for a few days.
Sometimes it helps to focus on just the next hour, as in, for the next hour I will do the wash (this is just me, I am all about accomplishing tasks especially those around the house.
). What gets me sidetracked is when I think the only answer to the discomfort I feel is eating. Sometimes the answer is to pick a task that is rewarding and that will occupy my time until I am able to let go of the need to eat.
Great idea to plan for NFDs. For me, it takes the stress out of the day when I have a plan for it. Then when I get out of sorts, I can just say to myself, "What is the plan? Execute the plan."
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Today is my 4th day of fasting (I am a newbie
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Also today is the start of my 4:3 which is scheduled on Tues/Thurs/Saturday.
Today I finished 533 (calories in) and I biked for an hour burning 384 calories (I know we do not count
our calories out) However I feel that I did well and the 33 overage is okay.
My goal tomorrow is to eat clean and sensibly to be within my TDEE.
Good night to all!0 -
First off, congrats everyone who keeps loosing! You're inspiring me to keep going:)
@carbmonster. I really like your advice about being in the present. I find that whenever I overfocus on "big" goals, ie. being too much in the future (I want to get back into skinny jeans) or lingering on the past (why did I eat those sweets), I'm actually priming myself for failure in the NOW.
Chopping up the FD hour by hour, seems like a very good idea, making fasting a bit more manageable in the mind, at least. I'll use your trick today:)
@carlsoda.(...)
But..on the positive side I'm challenging myself to reduce added sugar in my diet...a weak version on Whole30! I've been eating far too much sugar which has resulted in the scale going in the wrong direction. I can come up with a million excuses why I'm craving sugar..but ultimately it's not helping me in any which way. It certainly doesn't reduce the stress at work! I need some reprogramming of the brain here!
(...)
4. IF I'm craving sugar, I need to wait until after dinner and only have a serving size (ie: ice cream) if I have enough calories left. No mindlessly eating anything sugar laden at work anymore! (...)
I'm doing a lot of research lately about low-carbing. We all know how carbs and FD doesn't go along well together. So lowering my carbs on NFD as well, was really just a natural next step for me.
Maybe this article can inspire you?
http://www.t-nation.com/diet-fat-loss/whats-the-best-diet-for-losing-fat
Note: I gradually reduced my intake of carbs. First to be removed were simple carbs, eating mostly complex carbs. Now I'm experimenting with really low carb.
I'm not saying that everyone should low-carb or go keto. All I'm saying is that to keep an open mind about which eating protocols will give YOUR BODY the best fat loss result, according to your goals.
Disclaimer: t-nation is a site for lifters. So a lot of the information in there is specific for those goals. So take what they're saying with a grain of salt, not too literal
I still think there are interesting thoughts floating around in communities who are VERY dedicated to how to most efficiently keep fat off and keep LBM as an overall goal.
For those of us approaching maintenance:
http://www.t-nation.com/diet-fat-loss/how-to-burn-stubborn-body-fat
In the cliff points of the article, he mentions some supplements. In another article by another author, he recommends: chromium, vanadium, Ceylon cinnamon, r-ALA alpha linoic acid and Indigo 3G. I don't know if any of those supps work.
Here's an overview of ideas on how to substitute carby foods with low-carb alternatives, which could be useful for FD:
http://i.imgur.com/aGI2B9l.png
I know you love icecream, carlsoda...avocado icecream...? I haven't tried freezing full fat greek yoghurt to icecream either. Hmm, now I wanna get an icecream-maker!
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Week 9 tally: Total weight loss 9 kg (19.8 lbs) Over halfway...
Week 1: 8.-14. September:
SW 70 kg (154 lbs)
BMI ca 27 Overweight range
Smallest waist 92 cm (36.2 inches)
Chest 95 cm (37.4 inches)
Hips 102 cm (40.1 inches)
Conclusion: Barrel shaped
Week 9: 3.-9. November
CW: 61 kg (134.5 lbs)
BMI: 23.9 Healthy range
Smallest waist: 80 cm (31.49 inches)
Chest: 93.5 cm (36.8 inches)
Hips: 97 cm (38.1 inches)
Conclusion: Approaching curves again!
So if you compare the measurements from SW to CW, I lost most in my waist, not in chest or hips. Although my BMI is within the healthy range now, I'm still a thin on the outside, fat on the inside, TOFI. I plan to slow down the weight loss within 3-5 kg of goal weight.
To put things in perspective. I used to be chest 88 cm, waist 60 cm and hips 90 cm. I'm not sure if that's possible to get back...
But I can't express how grateful I am to have found the IF and 5:2/16:8 eating protocols. It works!
As many of you know I participated in a spinning instructor practical course last weekend. I was cycling roughly 11 hours in 4 days. Most of that was low intensity, but I managed to get up to 95% of oxygen intake TWICE during the more higher intensity phases. (We wore HRMs during cycling)
I was worried that my bad knees wouldn't stand the massive strain during such long workout hours. But a combination of what I'm eating is clearly helping on the joints. I don't know what it is, lol. I have NO knee pain after the strenuous course.
Interestingly enough, I didn't feel fatigued/lacking energy either. I suspect that doing such low carb for a while has primed me to use more fat while exercising. Though I'm pretty sure I'm NOT in ketosis. Mystery. Anyway, it was a great experience to feel no carb-crashing during such long hours of physical activity. The only variable that prevented me from doing more were my muscles. Sunday I was totally exhausted. Which tells me that I should probably do MORE low intensity workouts to exercise the slow-twitching muscle fibers = better endurance.
Have a great week everyone and may the fasting gods be on our side:)0 -
Btw, I forgot to mention when low-carbing. You must eat more salt. If not, you get dizzy.0
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@foamroller: thanks for such interesting posts. I'm going to have a look at the low carb ideas. I already know that when I cut out bread, I lose better.
I've had a flu bug for about a week and think I have just about coughed out my lung linings! Today I'm fasting. Haven't got on scales but know I haven't been particularly mindful for a few days. DH has suggested we do an alcohol free November. I'm sure it will help...it will be the price I pay for being 11stone something by my birthday at the end of the year. 8lbs to go...it must be possible.0 -
Great posts this week. I love how 5:2 is not just fasting, but making us study ourselves and what works for us. We are all different and once we look at ourselves and asking ourselves questions about what is working and not working we can really see success.
I love the advise about taking one day at a time (not looking back or into the future). For years I would make charts..."if I lost 2lbs a week I would be X weight"...although I do like to set goals I can't stress myself over what might happen. I think it's also good advise for me in general because I tend to worry too much about everything and end up stuffing sweets in my mouth (without even tasting them or enjoying them). One day at a time, one hour at a time...only deal with what is on my plate today.
Thanks everyone for reminding me of this!0 -
Great posts everyone - lots to think about!!
@foamroller - I will check out the article on t-nation. They have some pretty good stuff there so it will be interesting to explore more on low-carbing. I did manage to get my DH to switch from white rice to brown rice. Our main carb staple has been white rice since I gave up potatoes years ago but it's been hard to make the switch. But I like the approach of baby steps!
Yesterday I did well and only went over by 15 calories, I also walked 10,000 steps and lifted weights! Today is a fasting day and planning to walk 12,000 steps and do some yoga at home tonight!
I hope everyone has a great day!!0 -
Great posts everyone - lots to think about!!
@foamroller - I will check out the article on t-nation. They have some pretty good stuff there so it will be interesting to explore more on low-carbing. I did manage to get my DH to switch from white rice to brown rice. Our main carb staple has been white rice since I gave up potatoes years ago but it's been hard to make the switch. But I like the approach of baby steps!
Yesterday I did well and only went over by 15 calories, I also walked 10,000 steps and lifted weights! Today is a fasting day and planning to walk 12,000 steps and do some yoga at home tonight!
I hope everyone has a great day!!
Carl, we have a team called Low Carb High Fat that is what they are doing. I am doing it on my feast days. Very low carbs close to none and food High in Fat. Amazon has a lot of free kindle books. My macro for carbs should only be 20% but I am still using 30%, I should drop this again now to at least 25%
Plan for today Tuesday:
Stay on my regular calories (a bit lower than the TDEE) 1400
cardio for 2 hours and strength training
Take care everybody.
Fasting tomorrow.....
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Very good advise about not looking/planning too far in the future. I also tend to do this and get frustrated if it doesn´t work out like I had wished for. I think the specifics of the 5:2 diet help setting goals that are closer. At least for me it feels like I am more concentrating on the day. On fast days I just think about finishing it and don´t plan much ahead. Only in the evening I start thinking about breakfast the next morning :-D
But it still amazes me, that on my NFD I can eat. This morning (yesterday was fast day) after my first job I was already thinking about some low calorie dinner solution and then my brain went like: It´s NFD and I got so happy. Silly happy.
And tomorrow will be another FD and also that is cool.
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So, it's a bit different for me today. It's a fast day for me and I went out...lots of running around different shops and stuff. I normally choose to stay home and work on my writing on my fast days, but today was different. All I have has so far is a 16oz skinny vanilla latte 120cals. It is now 4pm and I am not ravenous, which I normally am at this time. Was it the extra walking I did today (pushing two toddlers in a buggy for 2 hours)? Has anyone else experienced less hunger when working out on fast days? I'm going to try it next week again to test it.
About to have dinner mini fish pie (M&S) 229cals, 500g green beans 130cals and 50g peas 27cals.0 -
Oh man, feels like forever since I've been here...and it's seriously been less than 2 days lol!
Tests at the hospital for a family member turned out golden yesterday! We were nervous because when her husband had the same test he went immediately to a triple bypass! Instead, she got an all-clear! Whew, taking some time to be thankful. Reminds me to be more thankful for my health and take more time to enjoy it!
Wanted to hop right back on the saddle and get tracking/fasting today, but "accidently" fell head first into a HUGE chocolate chip muffin haha. And it kind of went downhill from there haha. But, I will take it as an another TDEE day and let it motivate and push me to fast tomorrow.
@mwhite...this diet is totally like a 12-step program to me haha. I'm officially 14 weeks in...do I get a chip for that?0 -
Lol, thanks @orlcam for calling me out on my profile...YESSSSS, I have finally beaten my 10% goal ahhhh!!! I am officially 11% down from starting weight.
When I would go on WW, I would always hope and wish to get to my 10% goal to get that darn 10% keychain. And never made it. I didn't even realize I had gotten to my 10% more than 12 days ago! 14 weeks in and I'm doing things I have NEVER done before.
My next goal is 50 pounds down...hoping to make it by NYE. Excited to see I'm 76% of the way there 0 -
Great results for your family member! Happy for you.0
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So fantastic to see everyone's progress. You all are such an encouragement to me!
Made it through my fast days. They were tougher this time. I just kept thinking about @debbie389 and the rest of you also making it through your fast days and I just kept on going. Looking forward to my weigh-in on Friday.0 -
thecarbmonster wrote: »Lol, thanks @orlcam for calling me out on my profile...YESSSSS, I have finally beaten my 10% goal ahhhh!!! I am officially 11% down from starting weight.
When I would go on WW, I would always hope and wish to get to my 10% goal to get that darn 10% keychain. And never made it. I didn't even realize I had gotten to my 10% more than 12 days ago! 14 weeks in and I'm doing things I have NEVER done before.
My next goal is 50 pounds down...hoping to make it by NYE. Excited to see I'm 76% of the way there
CONGRATULATIONS!!!
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2nd week and 2nd day of my 4:3 - Thursday. Anybody fasting tomorrow?? 0
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I am, it's my 2nd day this week.Christine_1085 wrote: »2nd week and 2nd day of my 4:3 - Thursday. Anybody fasting tomorrow??
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mwhite61451 wrote: »
I am, it's my 2nd day this week.Christine_1085 wrote: »2nd week and 2nd day of my 4:3 - Thursday. Anybody fasting tomorrow??
Here! Also my second day of my second week :-)0 -
I do Mondays and Thursdays...so yes.Christine_1085 wrote: »2nd week and 2nd day of my 4:3 - Thursday. Anybody fasting tomorrow??
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Good luck to all those does the fast tomorrow!! Talk to you again later! 0
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Another fast day for me today, all planned and logged. Yesterday was a feast day, and I did plan, but also had a few nice bits that weren't planned
, but I was allowed to and made sure it was in my allowance . Finally looking forward to weigh-in tomorrow again. I've been dreading them the last couple of weeks 
, but I've managed to stay the same so it's not been as bad as I'd thought. In the past I would have had the food I've been eating, but there wouldn't have been any fasts, and I would have ended up putting about 7lb on in 2 weeks and then given up , but with 5:2 I've finally realised I can have full on days, have a couple of fast days and stay the same. I now just need to kick start myself again, so I thinkdoing 4:3 for the next few weeks will be the push I need.
Good luck everyone with your fasts today.
@carbmonster - excellent news about your family member, and on getting not just to 10% but to 11%.
@jknight001 - so glad you made it through your fast day . We're all in this together and here to support each other. 0 -
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Whoops! Just finished my second day of fasting in my first week. I don't think it will be too hard if I am organised. I am not ever hungry until 11 am anyway. Am excited about the possibilities and so many great results for others. My fast days are Monday and Thursday but today I have come in at 328 calories. Is this a problem?0
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Hey everyone,
Glad to see everyone doing so well. Today was my weigh-in day. Lost 1/2 pound! Small, but significant taking into account my 3 day halloween binging. Any loss brings me that little bit closer to my goal.
@debbie389 I was thinking the same thing...if I hadn't been fasting, I know I would have gained big!0 -
Oh and @thecarbmonster great news all around! I'm so happy for you!0
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Carbmonster: I just noticed that I also lost 10% of my weight. I didn't even think about it until some mention that's what you lost.
uptightoutasight: There is nothing wrong with coming in at 328 calories on your fast day. Some of us eat a little more or less than the 500 calories. You have to see what works out best for you.
snaps: Congrats on losing 1/2 of a pound this week. I take whatever I can get its sure better than a gain.
I know I will have gain this week. I only fasted on Tues. and I won't be able to fast again until next week. My DH are going away tonight for a few days and we will getting together with family for some of them. So we will be eating out everyday, but at least I know that as soon as I get back to fasting next week that weight will come off fast. So 4:3 next week for me.........0 -
Good morning everyone! 2nd fast day is done and today a non-fast day (I refuse to say the word: feast!) Yesterday was going well until I got home and realized I was starving...so ate more than I should have but on the positive side I was still in a deficient. Friday I will be doing a partial fast - need to now to make up for yesterday
Congrats to everyone making their 10%!! I know the WW story so well about wanting to hit 10% and never getting there. I think I did once, the time I hit lifetime. As you can see I didn't maintain lifetime!
Hope everyone has a great day!!0 -
Love love love! Great job everybody! Chugging away
I love busy days! No time to think about food, but definitely need to keep water intake UP! I'm thinking of doing another fasting until dinner time tomorrow (normally I sneak in bits and bites throughout the day until dinner). I really liked doing it on Sunday and felt it reminded me of one of the benefits of fasting...giving your intenstines a break haha. Was that too TMI? :-P0 -
My fast day I almost over, didn't have anything aside from water and tea, but I am having dinner soon. It went good. The more I am into this, the more I feel this is the right thing for me.
Congrats to all who had losses, did their fast days well and what else is great :-)0
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