Losing 100 lbs With Phit-N-Phat Podcast Discussion
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I always eat if I am truly and properly hungry, personally, but I am fond of having the calorie count there as a check. Sometimes I have to tell my appetite "No, we've had enough calories to be okay. Settle down" and sometimes I do look at it and say, "Ah, well, the reason I'm hungry is I'm 300 calories short. Okay then, let's have something." But I'm set on 1350 a day, and that's about as much as I need at this point, so if I'm that far down, then I'd better fill in. I try to keep myself right around 50-100 calories below MFP's limit. That seems to work fine, but if I should go over by five calories, I don't sweat that either.
I can't trust my inner sense of what to eat. My inner sense likes calorie-dense foods and has no idea of a sensible portion. It may, by this time next year, have been reeducated on the portion control, but until then I shall weigh and measure and count calories, because that's how I have to eat now. And if I have to do this for the rest of my life, well, at least it's something that I can live with doing.1 -
@mmccloy12 It's a great course I would highly recommend it. I was able to get a lot of information out of the Tribe in the end I didn't commit to it like I should have. I got overwhelmed and my husband had gotten laid off so part of it was financial for me also. At the time I joined the fee was $49 a month after the initial $289 fee and I kind of wish I had stayed in but I also found a Running Coach out if it and she teaches the same concepts so I use her paid service and get almost the same content. Both were trained by the same coach. Jill Angie of Not Your Average Runner if you are curious. She also has a podcast of the same name. Anyway I was able to listen to most of the content as even the stuff already downloaded on my podcast app stayed until I had to reset my phone. I didn't get any new content but that was a nice bonus I didn't expect. I had previously downloaded your 24 hour planner so I still use that, I print the copies at Office Max and have them bind it so it's very functional for me. The greatest thing I got out of it is the Hunger Scale and doing a journal to plan my food and documenting any changes I made and why. The Hunger Scale can be found doing a google search. There are a lot of courses that she offers too that once in the tribe you will have access to use also. I know she is currently doing lots of mini courses during COVID shut downs. Ultimately because I have my running coaches training is why I'm not rejoining the tribe.2
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AlexandraFindsHerself1971 wrote: »I always eat if I am truly and properly hungry, personally, but I am fond of having the calorie count there as a check. Sometimes I have to tell my appetite "No, we've had enough calories to be okay. Settle down" and sometimes I do look at it and say, "Ah, well, the reason I'm hungry is I'm 300 calories short. Okay then, let's have something." But I'm set on 1350 a day, and that's about as much as I need at this point, so if I'm that far down, then I'd better fill in. I try to keep myself right around 50-100 calories below MFP's limit. That seems to work fine, but if I should go over by five calories, I don't sweat that either.
This is exactly why I needed to come back to tracking my calories. I don't get to hard core because I'm listening my my body's hunger cues but some days they are not in sync with my brain so I was over eating still. Now I use the calorie counting as my back up since I try to make better choices each week. I stopped weighing and measuring most things. Snacks, mostly the joy type of snacks, I still measure to keep that portion in control especially chips.3 -
Snacks, mostly the joy type of snacks, I still measure to keep that portion in control especially chips.
There's a reason we go out of our way to buy the big boxes of Doritos in little one-ounce packets. All three of us are aware that our basic setting is "A full bag is the portion" and this keeps us safe.
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Oh my gosh, I listened to everything. 😃
Now to go back and pick and choose. I think hearing their stories is pretty inspiring, so I'll start at the very first one.
@mmccloy12 - I definitely think that tracking here on MFP can be compatible with Corinne's philosophy, you just have to be mindful of how you work it. Here's how I'd do it:- Make my 24-hour plan by pre-logging what I want to eat for the day.
- Record water intake as I drink throughout the day.
- When I eat, I would put whatever I planned to have on my plate.
- Eat until satisfied. If it's everything, then that's it.
- If I leave food behind, deliberately or not, I go back to the pre-logged meal and adjust my portions. How specific you are in your adjustments is up to you. If you're not looking for strict accountability, I'd estimate how much I ate - 50%, 75%, whatever you think it might be. If you are also looking for the accountability, then you can weigh or measure whatever is left over, subtract that amount from the pre-logged planned amount, then adjust the pre-logged planned amount in MFP to what I actually ate.
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The daily notes on the food diary page probably isn't going to accommodate the amount of journaling anyone following Corinne's plan would complete for real behavioral change.
It might not be what Corinne's plan has but it is a start and that it all it takes. I started with 1 sentence a day using James Clear's method from his book Atomic Habits.
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I realize this a bit of an old thread, but if anyone is still reading it... here's my two cents: I have listened to all of Corinne's podcasts. I really get a lot out of them and think she has great ideas and insight. However, she is a little bit misleading and when this hit me, I was pretty disappointed. I still listen to her but now with a little bit of a grain of salt and here's why:
Very early on, she would tell her weight loss story and by now i've heard it many times because I've obsessively listened to all her podcasts. But it's changed a little and that little bit is in a very meaningful way, imo. She used to tell the story about how she got started and it always started with less ice cream and walking 15 minutes. But she also went to WW and counted calories. She doesn't teach counting calories and that's fine. The way she teaches to listen to your body and not eat for any reason except hunger is great, solid advice. But her story now doesn't include that SHE lost a bunch of her weight by tracking and or WW. I heard her tell her story again recently and she made it sound as if she lost it all by the methods she teaches now.
Don't get me wrong, I really like her and her advice. I have tried to implement it in my life. But I don't like how she's now totally leaving out the fact that she was tracking calories to lose weight for most of her weight loss.
It's a very important distinction to me because I am always searching for the RIGHT method that is going to be the best and most effective one for me. If it's her method which is pretty much intuitive eating, that's fine. If it's CICO, that's fine. I just want to know which one will serve me best and that's why I was a bit disappointed when I heard her tell her story last time and the CICO method she used was no where to be found.2 -
@avtlove I think some of us still check this thread out. I knew that Corinne tried tracking calories and WW but I didn't know it was for the 100 lbs she lost and kept off. Obviously all of us on this thread are tracking our intake and exercise calories too. I am not too much of an emotional eater so some of her podcasts don't relate to me. Also I find that some of what she offers comes from self-help sources she likes to follow. So in a way she is offering up what has been helpful to her. I haven't gone through all of her podcasts but have taken her free introductory "course". Anyway lately I have found not eating if I wasn't hungry and stopping when satisfied being helpful. A few days lately I have been very hungry for dinner and when I eat what is on my plate wanting more. I have tried waiting to see if I am really hungry or not. Sometimes what I am eating is something that you just want more of and it is confusing so I have been having waiting and have an orange if I haven't had fruit that day and that seems to stop that feeling of wanting to just keep eating and not being satisfied. So I think sometimes we don't immediately get that feeling of being satisfied when we are. Sometimes it takes a while to feel it and other times some foods just make you want more like chips. However I also think that if you eat a bit more than you needed to your body adjusts by not feeling hungry as soon. I think I need to do CICO to help check the other and vice versa. I need to not eat just because I have calories available.
Frankly I do not believe in just CICO like most on MFP. I find that what I eat is as important to my weight loss than the calorie counting. I lose much better if I make healthy food at home. However I don't put foods I really want off of the list. I agree with Corinne that this is for the rest of your life and it needs to be sustainable. I also have things that I limit like sugar or treats. I have other things I just can't let into my house but sometimes I have been able to learn to limit them. I also found that Corinne's being firm that the base of all of this is getting enough water and sleep very helpful. I always tried but now I am being better at that. I lost about 20 lbs when I was younger by just eating when I was hungry and stopping when I was satisfied. When you get older and your metabolism slows it just isn't as easy. I think that for some CICO works. But for others there are other important factors. I guess that is why the journaling idea is intriguing to me because it is a way to figure things our when something isn't working.
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Oh my gosh, I listened to everything. 😃
Now to go back and pick and choose. I think hearing their stories is pretty inspiring, so I'll start at the very first one.
@mmccloy12 - I definitely think that tracking here on MFP can be compatible with Corinne's philosophy, you just have to be mindful of how you work it. Here's how I'd do it:- Make my 24-hour plan by pre-logging what I want to eat for the day.
- Record water intake as I drink throughout the day.
- When I eat, I would put whatever I planned to have on my plate.
- Eat until satisfied. If it's everything, then that's it.
- If I leave food behind, deliberately or not, I go back to the pre-logged meal and adjust my portions. How specific you are in your adjustments is up to you. If you're not looking for strict accountability, I'd estimate how much I ate - 50%, 75%, whatever you think it might be. If you are also looking for the accountability, then you can weigh or measure whatever is left over, subtract that amount from the pre-logged planned amount, then adjust the pre-logged planned amount in MFP to what I actually ate.
I realize that I have started doing this too especially this week even before reading this post. I just kept going when I entered my breakfast and filled in the whole days plan. I plan our dinners out and lunches are either leftovers available or a few other options so it is easy. However I haven't used the notes. I think I will start doing that as needed. I also use OneNote for Bullet journaling so I plan my weeks food there. I haven't really figured out what Corinne's system for food journaling is except for that 24 hour assessment that comes with her free workbook. I found I didn't need to use it that much. I was trying to answer questions that weren't helpful for me and not answering the ones that were important and it was a waste of time. However filling out my food diary in the morning is working.
I think what I need to journal is when I am not losing and evaluating what I was doing when I was losing and what is different or not different now. Or journaling on a specific issue like late night snacking or how to control eating things that I have a hard time stopping when I have had a reasonable amount. Or evaluating about options for exercise etc.4 -
I finally got around to listening to these podcasts and wondered if anyone was interested in reviving this discussion thread?1
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I am interested! I think she gives me a lot of "food" for thought.
I strongly agree with a lot of her philosophy, and honestly find it hard to disagree with someone who's had the personal success she's had. I do feel that her approach is all behavior modification - a must if you're going to keep the weight off.
If I have one thing that I disagree with, and it's more of a personal thing with me, is her view of calorie-counting as a method of aiding weight loss. I would love to be an intuitive eater in the long term. I do think that the things involved with calorie counting - weighing and measuring portions - work to reprogram your brain to recognize what a normal portion of food is. I know I need that cognitive therapy in addition to the behavior modification.
For what it's worth she talks about her weekly food prep practices so even if she is not calorie counting, she is practicing fairly strict portion control. She portions whole containers of snack foods into single serving sizes so she doesn't eat from the bag and unintentionally overeat.0 -
I agree with you, I think there is value in calorie counting. My approach, when I do it, is to plan the day's food in MFP, so it comes in under my cals, which I set quite high because I don't eat back exercise cals.
Maybe we can post any thoughts here about the weekly podcast, it would discipline me to listen to it each week, what do you think?0 -
Ok well I have made a pledge to myself to listen to the podcast each week and post something on here about it, and see if anyone is interested.
So I like the idea of weekly planning. I'm going to plan the week's meals in advance into MFP. I have two lunches and two dinners out this week so will try to be realistic about what those might look like.1 -
@orangequilt - I am on and off the grid so to speak. I hate to say it's survival mode, I at least record my weight and water intake to stay in the habit of tracking. It's amazing how one seemingly small change can shift everything in your life. That's what happened to me last September. My start time at work effectively moved back a half hour. I had to adjust in many ways - now working out in the evenings vs. mornings, for example. And I work for an employer who is a prime target for hackers. They limited a lot of casual personal use of Internet-based sites at about the same time - mostly personal e-mail accounts but I voluntarily cut back on other personal Internet use and stuck with phone apps. I have slowly added back some personal use, in the case of MFP that means logging my food and water. I'm mostly only reading boards when I need a quick break, reserving any posting I might be able to do at night on my own computer. If I'm not too tired to get on my computer at night.
Add in some heavy life events, and I've really struggled to maintain the tracking habit. I think if I'd not found Corinne and her podcasts, I'd have let go completely like I have in the past. I'd have been 60 pounds heavier at this point rather than about 20 pounds heavier. I'd have stopped my exercise habits altogether. I'd like to think that means I've learned something.
All of what I've added above is to apologize for being an absent participant, and to say that I think I'm mainly a 24-hour plan type of person. If I ever make a plan.
I've followed Corinne on Instagram, and sometimes her followers or perhaps tribe members post their 24-hour plans occasionally. It's something I do mentally rather than memorialize in a journal. Maybe someday. I'm also happy to see the detail that people put into their meal plans. It's a lot less detail than what I enter here in MFP, after I've eaten!0
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