exermom wrote: »
Did the yoga for belly butt and thigh DVD. The plan for tomorrow is to ride the recumbent bike
The biggest problem I see with doing yoga/pilates is that it doesn’t burn that many calories. But I know that I need it.
SophieRosieMom wrote: »
It's February, ladies!
We are off to a new start - thank you Barbie!
One more comment on girlfriends - Karen in VA, Ginny - I thought a lot about girlfriends I've lost touch with and vice versa because of getting married and the "couple" thing, general business and neglect, or the fact that we are now separated by miles. In a sense, since my DH rarely leaves the house and socially I'm on my own, I've had to develop my own friendships. It's working.
OK, review of last month. My goal was to find an eating plan that was simple and sustainable. Here's my journey into clean intermittent fasting (time restricted eating) thus far. The upshot is I've taken off around 6 lbs since mid December, my favorite jeans now not only fit but are too big, and inflammation is down. Details here (apologies for all of the bullets, I cannot get rid of them):
I restrict food anywhere from 12 to 20 hours, depending on degree of hunger and my schedule. Eating window generally closes at 4 or 4:30 pm.
I “clean fast” = plain coffee, black tea or water. No flavors or additives of any kind. That’s the magic.
I am back down to my pre-surgery weight of last August. Around 6 lbs lost in 7 weeks. All of my jeans now fit comfortably and my faves are too baggy to wear. And the microfiber undies I couldn’t wear last summer because they cut into the tops of my thighs… not a problem, don’t even know I have them on.
Much less inflammation in my feet. Can actually go barefoot (on carpeting) without feeling like I’m stepping on gravel.
Blood pressure back down. Daily Qigong and Wu Chi standing postures likely helping as well.
No more nightly sugar cravings/before bed binges on candy, cookies and chips. I've had a few forays into the cookie jar during the past few weeks, but nothing major.
I need to mention … I went through some pretty nasty bloating and painful gas about 3 weeks in from what I suspect was my gut biome changing. It’s happy now thanks to pre and pro biotics. From what I’ve read, this is common and some IF’ers who are really restrictive (19 hrs and above) become constipated or have loose stools constantly after breaking their fasts each day. And others sail right through.
The jury is still out on the length of a fast for us older folks (nearing 70 and above). Valter Longo says no more than 12 hours. He says gall bladder problems possible… well not for me since mine is gone. Dale Bredesen, author of “The End of Alzheimers” recommends 12 hr fast, no food 3 hrs before bed but says OK to have extended fast up to 16 hours. My idea is to try for a 16 hour fast and if I'm not hungry, go ahead and push on. But don't get weak and jittery. By the way, I'm eating around 1600 to 1800 calories (or maybe much more or much less per day) but this is not about counting calories - it's eating dependent on hunger
I’ve heard this type of IF is known as a “health plan with the side effect of weight loss”. I pretty much eat what I want, plenty of complex carbs, fiber, healthy fats, protein. Sweet treats are OK – like a cookie or a candy bar for dessert, which is satisfying. The idea is to keep insulin low and let the glucose drop so the body starts drawing from fat stores which can be at the 12-hour fasting mark. Folks with a lot of weight to lose might do better with Keto or low-carb. But there are plenty who lose doing a 16/8. Takes time and often the scale doesn’t reflect a loss, but there are significant decreases in measurements, clothing sizes, etc. from “body recomposition”. This might be anecdotal but worth noting.
Lots of great resources – Beth’s favorite “AC-The Power of Appetite Correction” by Bert Herring, MD. “The Obesity Code” by Dr. Jason Fung. “Delay, Don’t Deny” by Gin Stephens and the associated Facebook group.
Rebecca - so glad to see IF is working for you! It's not as hard as I thought it would be. DH doesn't know I'm doing it, no one does except you gals, lol. Someone posted about not talking about it with people in general, like the fight club... "The first rule of the Fast Club is don't talk about the Fast Club" (to keep people from commenting it's not healthy, you'll starve, why not try WW or something else, etc. etc. - to avoid too much "helpful" unneeded advice!)Beth - so sorry to hear about your hearing aid challenges. I popped mine in for a while last month, building up wearing time. My ear despises it-allergy to earpiece plastic? I took it out tho it helped a little - my problem is roaring tinnitus in the left ear. When the hearing in my right ear starts to fade I'll get serious again. Hugs to you.
I see I need to go back and review posts from the past several days, it's been super busy around here. Make it a super day, ladies and I'll catch you later.
((( Gigantic group hug to all of us who have lost trusted friends in our lives for various reasons )))
Rainy SW WA State
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