Of refeeds and diet breaks
Replies
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That's understandable and in no way am I insinuating a lack of appreciation from anyone.
Speaking from a sales driven profession, I do understand the reason why people have a problem with paying a certain amount for a digital copy since it's intangible, but the correlation I associate for those complaints (for people that do have the means to easily pay for it, yet complain about the price point) is that there's not enough vested interest in the subject to place a value on it in the first place. I sell insurance, and that's completely intangible. You're continuously paying for the possibility of a risk that may never happen.
It's their money and their right to feel that way, and I'm sure they'll find some way or another to get a free copy. I just personally place value in the knowledge and I'm willing to pay for that applied knowledge if it's something I couldn't learn on my own / apply in a realistic manner.3 -
Terebynthia wrote: »That is an interesting study! I'm currently doing the "which keeps me fuller longer" dance between fat and protein in my macros, in part because my two meals a day on 20/4 IF were making me uncomfortably full. Shoehorning all the protein in gets tricky. I wish I liked greek yogurt more!
Carbs, particularly refined carbs, do make me want to eat all the things, sadly. I miss toast sometimes. Why the diet breaks are so nice!
I imagine I will always have to track when I hit goal weight.
One thing I've noticed is that the macro satiation dance changes every so often, and I've never really been able to pin down a particular reason why.
I'm just going to roll with the notion that every now and then when I can't seem to keep hunger at bay, changing macros around is something I'm going to have to do every now and then, and that's fine by me. I can just eat the same foods and manage the proportions differently. I pretty much eat balanced macros. I can just shift the balances.1 -
That's understandable and in no way am I insinuating a lack of appreciation from anyone.
Speaking from a sales driven profession, I do understand the reason why people have a problem with paying a certain amount for a digital copy since it's intangible, but the correlation I associate for those complaints (for people that do have the means to easily pay for it, yet complain about the price point) is that there's not enough vested interest in the subject to place a value on it in the first place. I sell insurance, and that's completely intangible. You're continuously paying for the possibility of a risk that may never happen.
It's their money and their right to feel that way, and I'm sure they'll find some way or another to get a free copy. I just personally place value in the knowledge and I'm willing to pay for that applied knowledge if it's something I couldn't learn on my own / apply in a realistic manner.
Yeah I was worried I sounded like I was complaining. Given it is a serous researched specialty subject with a limited audience. I think the price is reasonable.
Unfortunately for me, it may be reasonably priced, just not affordable. So, I guess I am complaining or griping, but not about the price, about my lack of funds.4 -
GottaBurnEmAll wrote: »Terebynthia wrote: »That is an interesting study! I'm currently doing the "which keeps me fuller longer" dance between fat and protein in my macros, in part because my two meals a day on 20/4 IF were making me uncomfortably full. Shoehorning all the protein in gets tricky. I wish I liked greek yogurt more!
Carbs, particularly refined carbs, do make me want to eat all the things, sadly. I miss toast sometimes. Why the diet breaks are so nice!
I imagine I will always have to track when I hit goal weight.
One thing I've noticed is that the macro satiation dance changes every so often, and I've never really been able to pin down a particular reason why.
I'm just going to roll with the notion that every now and then when I can't seem to keep hunger at bay, changing macros around is something I'm going to have to do every now and then, and that's fine by me. I can just eat the same foods and manage the proportions differently. I pretty much eat balanced macros. I can just shift the balances.
U know. I've noticed this too. Periodically changing my "staples" seems to make the "new stuff" feel more satiating.1 -
GottaBurnEmAll wrote: »Terebynthia wrote: »That is an interesting study! I'm currently doing the "which keeps me fuller longer" dance between fat and protein in my macros, in part because my two meals a day on 20/4 IF were making me uncomfortably full. Shoehorning all the protein in gets tricky. I wish I liked greek yogurt more!
Carbs, particularly refined carbs, do make me want to eat all the things, sadly. I miss toast sometimes. Why the diet breaks are so nice!
I imagine I will always have to track when I hit goal weight.
One thing I've noticed is that the macro satiation dance changes every so often, and I've never really been able to pin down a particular reason why.
I'm just going to roll with the notion that every now and then when I can't seem to keep hunger at bay, changing macros around is something I'm going to have to do every now and then, and that's fine by me. I can just eat the same foods and manage the proportions differently. I pretty much eat balanced macros. I can just shift the balances.
That is interesting, I’ll have to pay attention. At this point all I know is when I get hangry (which unfortunately others seem to notice BEFORE I realize it) I need some potatoes. Don’t need em with fixings, boiled or baked with a bit of salt is fine, but I need em. Other than the need for four or five potatoes a week (they proactively squelch much hangriness for me) I get my protein, and minimal fat and then whatever. Now that I’m maintaining my weight and working on fitness I’m gonna have to delve into macro balance in a way I have not yet.1 -
GottaBurnEmAll wrote: »Terebynthia wrote: »That is an interesting study! I'm currently doing the "which keeps me fuller longer" dance between fat and protein in my macros, in part because my two meals a day on 20/4 IF were making me uncomfortably full. Shoehorning all the protein in gets tricky. I wish I liked greek yogurt more!
Carbs, particularly refined carbs, do make me want to eat all the things, sadly. I miss toast sometimes. Why the diet breaks are so nice!
I imagine I will always have to track when I hit goal weight.
One thing I've noticed is that the macro satiation dance changes every so often, and I've never really been able to pin down a particular reason why.
I'm just going to roll with the notion that every now and then when I can't seem to keep hunger at bay, changing macros around is something I'm going to have to do every now and then, and that's fine by me. I can just eat the same foods and manage the proportions differently. I pretty much eat balanced macros. I can just shift the balances.
That is interesting, I’ll have to pay attention. At this point all I know is when I get hangry (which unfortunately others seem to notice BEFORE I realize it) I need some potatoes. Don’t need em with fixings, boiled or baked with a bit of salt is fine, but I need em. Other than the need for four or five potatoes a week (they proactively squelch much hangriness for me) I get my protein, and minimal fat and then whatever. Now that I’m maintaining my weight and working on fitness I’m gonna have to delve into macro balance in a way I have not yet.
Experiment with adding tiny amount of olive oil or similar f.e. to your boiled potato. By tiny I mean tiny. Like ligjtly brish or toss with 5g or so.1 -
Shifting macros around periodically satisfies the psychological need for variety and perhaps the body's need for micronutrient variety as well. We look at the broad scale of protein, carbs, and fat but nutrient density gets overlooked sometimes, so micronutrient variety is also just as important from a cellular level. We can survive on the basic macros devoid of nutrient density, but it might not be the preferred situation if we really did.
So, if you need to switch things up, go with that feeling.
Just to quote Bill Lagakos from one of his articles: we evolved to not die... "not dying" is far from optimal.
It's an interesting article, not in the context of variety, but it's an applicable quote (for anyone interested: http://caloriesproper.com/eating-in-the-absence-of-hunger-2/)3 -
GottaBurnEmAll wrote: »Terebynthia wrote: »That is an interesting study! I'm currently doing the "which keeps me fuller longer" dance between fat and protein in my macros, in part because my two meals a day on 20/4 IF were making me uncomfortably full. Shoehorning all the protein in gets tricky. I wish I liked greek yogurt more!
Carbs, particularly refined carbs, do make me want to eat all the things, sadly. I miss toast sometimes. Why the diet breaks are so nice!
I imagine I will always have to track when I hit goal weight.
One thing I've noticed is that the macro satiation dance changes every so often, and I've never really been able to pin down a particular reason why.
I'm just going to roll with the notion that every now and then when I can't seem to keep hunger at bay, changing macros around is something I'm going to have to do every now and then, and that's fine by me. I can just eat the same foods and manage the proportions differently. I pretty much eat balanced macros. I can just shift the balances.
That is interesting, I’ll have to pay attention. At this point all I know is when I get hangry (which unfortunately others seem to notice BEFORE I realize it) I need some potatoes. Don’t need em with fixings, boiled or baked with a bit of salt is fine, but I need em. Other than the need for four or five potatoes a week (they proactively squelch much hangriness for me) I get my protein, and minimal fat and then whatever. Now that I’m maintaining my weight and working on fitness I’m gonna have to delve into macro balance in a way I have not yet.
Experiment with adding tiny amount of olive oil or similar f.e. to your boiled potato. By tiny I mean tiny. Like ligjtly brish or toss with 5g or so.
Yup. I need my potatoes with just a teeny bit of fat. I tried very low fat for a while because I realized starch was important (and oh boy, are potatoes good for being filling), but fat is pretty important. Not too much, but some is needed. I usually use about 1 teaspoon per half pound when I'm cooking.2 -
GottaBurnEmAll wrote: »GottaBurnEmAll wrote: »Terebynthia wrote: »That is an interesting study! I'm currently doing the "which keeps me fuller longer" dance between fat and protein in my macros, in part because my two meals a day on 20/4 IF were making me uncomfortably full. Shoehorning all the protein in gets tricky. I wish I liked greek yogurt more!
Carbs, particularly refined carbs, do make me want to eat all the things, sadly. I miss toast sometimes. Why the diet breaks are so nice!
I imagine I will always have to track when I hit goal weight.
One thing I've noticed is that the macro satiation dance changes every so often, and I've never really been able to pin down a particular reason why.
I'm just going to roll with the notion that every now and then when I can't seem to keep hunger at bay, changing macros around is something I'm going to have to do every now and then, and that's fine by me. I can just eat the same foods and manage the proportions differently. I pretty much eat balanced macros. I can just shift the balances.
That is interesting, I’ll have to pay attention. At this point all I know is when I get hangry (which unfortunately others seem to notice BEFORE I realize it) I need some potatoes. Don’t need em with fixings, boiled or baked with a bit of salt is fine, but I need em. Other than the need for four or five potatoes a week (they proactively squelch much hangriness for me) I get my protein, and minimal fat and then whatever. Now that I’m maintaining my weight and working on fitness I’m gonna have to delve into macro balance in a way I have not yet.
Experiment with adding tiny amount of olive oil or similar f.e. to your boiled potato. By tiny I mean tiny. Like ligjtly brish or toss with 5g or so.
Yup. I need my potatoes with just a teeny bit of fat. I tried very low fat for a while because I realized starch was important (and oh boy, are potatoes good for being filling), but fat is pretty important. Not too much, but some is needed. I usually use about 1 teaspoon per half pound when I'm cooking.
I really wish I found potatoes filling. My old coach suggested I eat them. I knew they would piss me off. And they did. They are delicious but I am seriously hungry like 5 minutes later, or I need about 9 to fill me up.4 -
GottaBurnEmAll wrote: »GottaBurnEmAll wrote: »Terebynthia wrote: »That is an interesting study! I'm currently doing the "which keeps me fuller longer" dance between fat and protein in my macros, in part because my two meals a day on 20/4 IF were making me uncomfortably full. Shoehorning all the protein in gets tricky. I wish I liked greek yogurt more!
Carbs, particularly refined carbs, do make me want to eat all the things, sadly. I miss toast sometimes. Why the diet breaks are so nice!
I imagine I will always have to track when I hit goal weight.
One thing I've noticed is that the macro satiation dance changes every so often, and I've never really been able to pin down a particular reason why.
I'm just going to roll with the notion that every now and then when I can't seem to keep hunger at bay, changing macros around is something I'm going to have to do every now and then, and that's fine by me. I can just eat the same foods and manage the proportions differently. I pretty much eat balanced macros. I can just shift the balances.
That is interesting, I’ll have to pay attention. At this point all I know is when I get hangry (which unfortunately others seem to notice BEFORE I realize it) I need some potatoes. Don’t need em with fixings, boiled or baked with a bit of salt is fine, but I need em. Other than the need for four or five potatoes a week (they proactively squelch much hangriness for me) I get my protein, and minimal fat and then whatever. Now that I’m maintaining my weight and working on fitness I’m gonna have to delve into macro balance in a way I have not yet.
Experiment with adding tiny amount of olive oil or similar f.e. to your boiled potato. By tiny I mean tiny. Like ligjtly brish or toss with 5g or so.
Yup. I need my potatoes with just a teeny bit of fat. I tried very low fat for a while because I realized starch was important (and oh boy, are potatoes good for being filling), but fat is pretty important. Not too much, but some is needed. I usually use about 1 teaspoon per half pound when I'm cooking.
I really wish I found potatoes filling. My old coach suggested I eat them. I knew they would piss me off. And they did. They are delicious but I am seriously hungry like 5 minutes later, or I need about 9 to fill me up.
Yup, love the potatoes, but they do nothing for me in terms of satiety. They were great for refeeds, because I could eat a massive dinner involving them, get my billion grams of carbs, and not feel stuffed all night
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Nony_Mouse wrote: »GottaBurnEmAll wrote: »GottaBurnEmAll wrote: »Terebynthia wrote: »That is an interesting study! I'm currently doing the "which keeps me fuller longer" dance between fat and protein in my macros, in part because my two meals a day on 20/4 IF were making me uncomfortably full. Shoehorning all the protein in gets tricky. I wish I liked greek yogurt more!
Carbs, particularly refined carbs, do make me want to eat all the things, sadly. I miss toast sometimes. Why the diet breaks are so nice!
I imagine I will always have to track when I hit goal weight.
One thing I've noticed is that the macro satiation dance changes every so often, and I've never really been able to pin down a particular reason why.
I'm just going to roll with the notion that every now and then when I can't seem to keep hunger at bay, changing macros around is something I'm going to have to do every now and then, and that's fine by me. I can just eat the same foods and manage the proportions differently. I pretty much eat balanced macros. I can just shift the balances.
That is interesting, I’ll have to pay attention. At this point all I know is when I get hangry (which unfortunately others seem to notice BEFORE I realize it) I need some potatoes. Don’t need em with fixings, boiled or baked with a bit of salt is fine, but I need em. Other than the need for four or five potatoes a week (they proactively squelch much hangriness for me) I get my protein, and minimal fat and then whatever. Now that I’m maintaining my weight and working on fitness I’m gonna have to delve into macro balance in a way I have not yet.
Experiment with adding tiny amount of olive oil or similar f.e. to your boiled potato. By tiny I mean tiny. Like ligjtly brish or toss with 5g or so.
Yup. I need my potatoes with just a teeny bit of fat. I tried very low fat for a while because I realized starch was important (and oh boy, are potatoes good for being filling), but fat is pretty important. Not too much, but some is needed. I usually use about 1 teaspoon per half pound when I'm cooking.
I really wish I found potatoes filling. My old coach suggested I eat them. I knew they would piss me off. And they did. They are delicious but I am seriously hungry like 5 minutes later, or I need about 9 to fill me up.
Yup, love the potatoes, but they do nothing for me in terms of satiety. They were great for refeeds, because I could eat a massive dinner involving them, get my billion grams of carbs, and not feel stuffed all night
I'm over refeeds. Oooh...an extra 300 calories. Big *kitten* whoop. What I want is an extra 1000.9 -
How is the book, peeps who have bought it? Debating making it my next milestone reward 0
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I need to burst *somewhere*, and here seems like a place where people won't think I'm crazy or start twitching over me for being obsessive.
SO. Got the meds properly adjusted in early January. January was also a hot mess nutritionwise and activity wise, which meant lots of eating out, lots of travel, and lots of "OMG let's just cling to whatever and make it through." I've set a fairly aggressive goal, but also figured that OK, January just generally sucks, so I'm not going to panic over not hitting my pound-a-week goal (and yes, I know that y'all will think it's overly aggressive for my stats -- but right now, the priority really is readjusting from the med screw up).
Today, I ran numbers to see what the weight had done (complete with trendlines and intercept equations... I'm such a dork, sometimes), compared to what my Watch said I was burning, what the "adjusted" value would be based on the RMR testing (it came back predicting that I'm 20 percent higher than the Watch), and then what I ate since January 4.- The predicted value weight change, if I hadn't adjusted the Watch value: Essentially maintenance, with a slight gain of .02 pounds per week.
- The predicted weight change, with the Watch adjustment: A loss of .55 pounds per week
- The actual weight change: .53 pounds per week.
IT FINALLY WORKS! I'm not going to quiver over .02 pounds difference, because that's truly negligible in any sense of the word. So yes, the adjustment from the Watch is right, the meds are now right, and my body is finally acting like it should be acting.
I *wasn't* crazy. I mean, yes, I probably am, but not about this! And my endocrinologist will probably think I'm crazy, but that's OK -- let him. I have the data showing that I know what I'm doing.13 -
That sounds fantastic! 0
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Terebynthia wrote: »How is the book, peeps who have bought it? Debating making it my next milestone reward
If you've read any of Lyle's other books, it's just as comprehensive and properly applied in the context of the female physiology and nutrition/training. Basically, it's not just information that's regurgitated from a textbook. There aren't any that exist that appropriately correlate female cycles/issues for achieving a certain body composition.2 -
I've not read any of his books, but I like his style from the articles on his site. Food for thought, thanks! 0
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Ah ok, then it's very similar in terms of his articles where he takes topics and puts them into perspective of specific application. I think you'd enjoy it.2
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Interesting, but not surprising, article Lyle came across this morning:
https://www.ncbi.nlm.nih.gov/m/pubmed/29360396/
Basically, if you were formerly obese, feelings of perpetual hunger doesn't stop. Ever. You just get better at managing it however you have to. And this is why I'm partially tethered to tracking almost indefinitely because if I allowed myself to eat based on hunger cues, progress derails.
It's a harsh reality, but that's the nature of it and the price of obesity. On the positive side of it, if you are/were formerly obese and have been able to maintain a healthy body composition for a period of time, celebrate the fact that you've demonstrated, and continue to possess, a remarkable amount of discipline that most people may have never gained.
An example of this actually came up yesterday. I went to eat pizza with my nephews. I saved up 2/3 of my daily calories to do so. (900) I ordered a small garden salad first to help fill me up. I planned on eating 2 slices. Only 2. We ordered a large cheese pizza. I got once slice and they ate the rest, but I was still hungry. Two of my boys wanted another slice as well, so we ordered a medium pepperoni. That second slice was so Kitten Good that despite the fact that I knew and felt like I had plenty, I ate a 3rd slice! I was stuffed. Way uncomfortable. It was like my obese personality took over and knocked me out. I know that in the whole scope of things one extra slice will not make or break my weight loss journey. It's the lack of self-control that I experienced that bothers me so bad today. I don't think 'mindful eating' is every going to be a part of my future.7 -
Interesting, but not surprising, article Lyle came across this morning:
https://www.ncbi.nlm.nih.gov/m/pubmed/29360396/
Basically, if you were formerly obese, feelings of perpetual hunger doesn't stop. Ever. You just get better at managing it however you have to. And this is why I'm partially tethered to tracking almost indefinitely because if I allowed myself to eat based on hunger cues, progress derails.
It's a harsh reality, but that's the nature of it and the price of obesity. On the positive side of it, if you are/were formerly obese and have been able to maintain a healthy body composition for a period of time, celebrate the fact that you've demonstrated, and continue to possess, a remarkable amount of discipline that most people may have never gained.
An example of this actually came up yesterday. I went to eat pizza with my nephews. I saved up 2/3 of my daily calories to do so. (900) I ordered a small garden salad first to help fill me up. I planned on eating 2 slices. Only 2. We ordered a large cheese pizza. I got once slice and they ate the rest, but I was still hungry. Two of my boys wanted another slice as well, so we ordered a medium pepperoni. That second slice was so Kitten Good that despite the fact that I knew and felt like I had plenty, I ate a 3rd slice! I was stuffed. Way uncomfortable. It was like my obese personality took over and knocked me out. I know that in the whole scope of things one extra slice will not make or break my weight loss journey. It's the lack of self-control that I experienced that bothers me so bad today. I don't think 'mindful eating' is every going to be a part of my future.
You've poignantly made a statement that's pervasive among modern society - that will power and self-control are things that we are bound to and slip ups are ultimately seen as "it's your own damn fault."
I'm not saying that it's not the case, because ultimately we do decide what goes in our mouths, but that's not entirely the be all, end all statement. It encompasses a whole range of factors. The hedonic system can completely override willful intent to submit to or avoid triggers. Put simply, tasty food is tasty and we KNOW it's damn good. If it so happens to be available, even if you have good intentions to never eat it, what usually happens more often than not, is that we're going to eventually eat it.
Complete restraint without recognizing flexibility in small allowances tends to result in a binge. Put a box of donuts in front of me and the smell, sight, memory of its taste, color of its box, texture, etc. are all going to act as a recognizable trigger that may just have me pick one up and "taste" it .. that surge of neurotransmitters are going to stimulate the reward system and depending on my mood, I may stop or I may just eat a dozen.
Environmental factors play just as large of a part in our success as the self-discipline. It's easier to consciously avoid being around trigger foods than it is to refuse it when it's staring you in the face. At the same time, if you forbid yourself to ever have it again, you'll want it even more. Which was the initial reason for posting the "if I do this, then I can enjoy that" article by Aadam. Nothing is absolute and extreme views are bound to react in the same manner.
So, to your situation, no, a day of enjoyment isn't going to hinder the cumulative progress you've made so far. Being around an environment that allowed for a free day was purposeful, and really shouldn't carry guilt. You may have overlooked the fact that you actually did practice mindful eating because you could have easily ate half or a whole pizza, but you just had one more slice than planned.
Dieting is a nuanced topic and different strategies exist because it's so individual. Some people might be able to recognize satiety signals, while others may have disrupted signaling. And this is why I'm more of an advocate of flexible eating as a lifelong strategy (in the initial stages of fat loss, it may have to be more rigid just for practical learning). It's the balance between planning meals/kcals and allowing for unplanned overages, while being okay with it. Consider it controlled freedom, which might arguably be even more important in the stages of managing perpetual hunger.
As an example, I'm linking Sohee Lee's post regarding pitfalls with extreme views on dieting, with the caveat that I'd not use "intuitive eating" as a strategy for obese/formerly obese people since that relies on the signaling of hunger and satiety. I could not eat intuitively, but I can be mindful about what I am eating; i.e. this is about 500kcal with X amount of carbs, fat, protein.
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*fistbump*
I'm trying to think about what I'm doing in terms of cyclical eating. My TDEE per the spreadsheet that's floating around on r/loseit varies between 1900 and 2200 (I do an hour of exercise a day, I'm just low on the bell curve because PCOS as far as I can tell, sigh) so I think of TDEE as around 2000 for ease right now. I average somewhere between 1000 and 1200 Sunday - Friday afternoon - I am only 5foot2 and perimenopausal before anyone starts panicking, and my food is pretty nutrient dense - and then have a more relaxed Friday evening to Saturday evening (eating to satiety in theory but basically staying within my maintenance as an average of that day and a half and not feeling deprived). It's like half of the 11/3 ad lib study, because basically you will prise half a roast potato and a Yorkshire pudding out of my cold dead hands for the Saturday roast, and my hubby works away from home in the week and this works for us (Sunday evenings can be alcohol free and parsimonious as we have a 4.30 start to get him to the train station). I hate the whole language of cheat days and cheat meals, but having the change in rhythm definitely works for us and our circumstances.3 -
MegaMooseEsq wrote: »MegaMooseEsq wrote: »While everyone is still reading the Women's Book, here's more stuff for you lol
If I do this, then I can enjoy that
Another good article by Aadam
http://physiqonomics.com/if-i-do-this-principle/
Nom nom free *kitten*!
Free is so within my budget! Wish $50 were within budget!
I was having a bad day yesterday and almost put it on a credit card when I finally got home, but then my better instincts prevailed and I took a two-hour nap instead.
I just set up my monthly budget again. I was lucky enough to have the $50 fort he book, but am also increasing my savings and paying off those credit cards! I really admire you for the financial discipline!2 -
You've poignantly made a statement that's pervasive among modern society - that will power and self-control are things that we are bound to and slip ups are ultimately seen as "it's your own damn fault."
I'm not saying that it's not the case, because ultimately we do decide what goes in our mouths, but that's not entirely the be all, end all statement. It encompasses a whole range of factors. The hedonic system can completely override willful intent to submit to or avoid triggers. Put simply, tasty food is tasty and we KNOW it's damn good. If it so happens to be available, even if you have good intentions to never eat it, what usually happens more often than not, is that we're going to eventually eat it.
Complete restraint without recognizing flexibility in small allowances tends to result in a binge. Put a box of donuts in front of me and the smell, sight, memory of its taste, color of its box, texture, etc. are all going to act as a recognizable trigger that may just have me pick one up and "taste" it .. that surge of neurotransmitters are going to stimulate the reward system and depending on my mood, I may stop or I may just eat a dozen.
Environmental factors play just as large of a part in our success as the self-discipline. It's easier to consciously avoid being around trigger foods than it is to refuse it when it's staring you in the face. At the same time, if you forbid yourself to ever have it again, you'll want it even more. Which was the initial reason for posting the "if I do this, then I can enjoy that" article by Aadam. Nothing is absolute and extreme views are bound to react in the same manner.
So, to your situation, no, a day of enjoyment isn't going to hinder the cumulative progress you've made so far. Being around an environment that allowed for a free day was purposeful, and really shouldn't carry guilt. You may have overlooked the fact that you actually did practice mindful eating because you could have easily ate half or a whole pizza, but you just had one more slice than planned.
Dieting is a nuanced topic and different strategies exist because it's so individual. Some people might be able to recognize satiety signals, while others may have disrupted signaling. And this is why I'm more of an advocate of flexible eating as a lifelong strategy (in the initial stages of fat loss, it may have to be more rigid just for practical learning). It's the balance between planning meals/kcals and allowing for unplanned overages, while being okay with it. Consider it controlled freedom, which might arguably be even more important in the stages of managing perpetual hunger.
Thank you as always for your thought provoking answers. I appreciate all of your time. You Rock!2 -
I completely agree with @anubis609
For me, mindful eating sometimes means "I'm completely aware how many calories this has, I'm making the conscious decision to eat it, I understand that it will take me over my calories, but I think it's the right choice to make right now because I really want it. Now, do I want to do something to make up for it or has it been a while since I've been over my calories and I want to call it a day?"
That awareness in and of itself makes for better weight management. Humans are generally bad at willpower, anyway, all things equal.
ETA: I ate too much stuffed eggplant today. It was delicious and I was hungry so it was worth it, and it's okay.7 -
amusedmonkey wrote: »I completely agree with @anubis609
For me, mindful eating sometimes means "I'm completely aware how many calories this has, I'm making the conscious decision to eat it, I understand that it will take me over my calories, but I think it's the right choice to make right now because I really want it. Now, do I want to do something to make up for it or has it been a while since I've been over my calories and I want to call it a day?"
That awareness in and of itself makes for better weight management. Humans are generally bad at willpower, anyway, all things equal.
ETA: I ate too much stuffed eggplant today. It was delicious and I was hungry so it was worth it, and it's okay.
Exactly. Just to support the thought that awareness promotes management, see Lyle's comments from the thread. Those (formerly obese) who are able to eat "intuitively" are still mindfully aware of what they eat after a prolonged period of rigid dieting.
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I’m having a serious, fitness-related issue you all. The tiny panther got the snip today and now she’s insisting on lap time, but I haven’t done my workout yet. Should I shift my rest day forward a day, or push through the adorb feels? What if I fall off the bandwagon and can’t jumpstart my journey?
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Simple. Cats > everything. I have to stop my workouts short when mine wants to lie down where the barbell lands, otherwise .. well, something not good's gonna happen.8
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Yup! Here is my special feline saying, nope, we don’t want to get up today (It was sleep in late Sunday) we want to veg right here and maybe get even more sleep.Simple. Cats > everything. I have to stop my workouts short when mine wants to lie down where the barbell lands, otherwise .. well, something not good's gonna happen.
Whenever possible I always obey the felines.
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Cats are furry little taskmasters. You have no choice but to stay put.
I present the miscreant when I had the stress fracture. Moving without her permission was not an option.
7 -
So many grey and white kitties! I suppose my fate is sealed. At least I can’t get to any food from here either. Maybe I can use my water bottle as a dumbbell...4
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MegaMooseEsq wrote: »So many grey and white kitties! I suppose my fate is sealed. At least I can’t get to any food from here either. Maybe I can use my water bottle as a dumbbell...
Do enough reps and it'll feel like a damn good workout 3
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