I'm thrilled!!!
30 lbs lost forever!!! In just under a year.
Thank you, fast-five! Thank you, no sugar diet! I'm so happy, thankful for the tools that I've used, and proud of myself!
To be realistic, this just means that my weight range now extends down to the magic 30lb loss, I don't weigh that little all the time. Yet!
On another note, I was thinking of readjusting my expectations for the holidays to be happy with just maintaining rather than losing. But why should I lower my expectations of myself? I can do this. There's no reason to shoot myself in the foot by admitting the battle's lost before it even starts. So -- here's to continued loss over the holidays!!
:)
Saturday, December 18, 2010
Thursday, December 16, 2010
Exercise while fasting? Yes!
More proof that FASTING IS GOOD FOR EVERYTHING!!
I prefer running or working out on an empty stomach. If I've eaten I feel too sluggish. Now there's a study on why that might be a good thing!
In this post at The Well blog at NYTimes.com, Tara Parker-Pope talks about a study showing that exercising before breakfast (i.e., while fasting) helps prevent weight gain and helps muscles maintain insulin sensitivity, among other benefits. I recommend the whole article but I've copied the conclusion below.
The subjects were divided into 3 groups. Group 1 ate a big breakfast and did no exercise; Group 2 ate a big breakfast before exercising; Group 3 exercised before eating a big breakfast. Groups 1 and 2 both gained weight, with Group 1 gaining more weight than Group 2.
The article says:
"Only the group that exercised before breakfast gained almost no weight and showed no signs of insulin resistance. They also burned the fat they were taking in more efficiently. “Our current data,” the study’s authors wrote, “indicate that exercise training in the fasted state is more effective than exercise in the carbohydrate-fed state to stimulate glucose tolerance despite a hypercaloric high-fat diet.”
"Just how exercising before breakfast blunts the deleterious effects of overindulging is not completely understood, although this study points toward several intriguing explanations. For one, as has been known for some time, exercising in a fasted state (usually possible only before breakfast), coaxes the body to burn a greater percentage of fat for fuel during vigorous exercise, instead of relying primarily on carbohydrates. When you burn fat, you obviously don’t store it in your muscles. In “our study, only the fasted group demonstrated beneficial metabolic adaptations, which eventually may enhance oxidative fatty acid turnover,” said Peter Hespel, Ph.D., a professor in the Research Center for Exercise and Health at Catholic University Leuven in Belgium and senior author of the study.
"At the same time, the fasting group showed increased levels of a muscle protein that “is responsible for insulin-stimulated glucose transport in muscle and thus plays a pivotal role in regulation of insulin sensitivity,” Dr Hespel said.
"In other words, working out before breakfast directly combated the two most detrimental effects of eating a high-fat, high-calorie diet. It also helped the men avoid gaining weight."
How about it? Do you prefer to work out fasted or with something in your stomach?
UPDATE: I've started trying to add a full-day fast (which, given my eating window, turns into a 44-hour fast) once per week. I've been jogging about 38 hours into the fast and I've felt no ill effects. Though I should add that I don't run very quickly. And after reading the article mentioned above I've completely stopped worrying about exercising while fasted; I think being mentally relaxed about it helps.
I prefer running or working out on an empty stomach. If I've eaten I feel too sluggish. Now there's a study on why that might be a good thing!
In this post at The Well blog at NYTimes.com, Tara Parker-Pope talks about a study showing that exercising before breakfast (i.e., while fasting) helps prevent weight gain and helps muscles maintain insulin sensitivity, among other benefits. I recommend the whole article but I've copied the conclusion below.
The subjects were divided into 3 groups. Group 1 ate a big breakfast and did no exercise; Group 2 ate a big breakfast before exercising; Group 3 exercised before eating a big breakfast. Groups 1 and 2 both gained weight, with Group 1 gaining more weight than Group 2.
The article says:
"Only the group that exercised before breakfast gained almost no weight and showed no signs of insulin resistance. They also burned the fat they were taking in more efficiently. “Our current data,” the study’s authors wrote, “indicate that exercise training in the fasted state is more effective than exercise in the carbohydrate-fed state to stimulate glucose tolerance despite a hypercaloric high-fat diet.”
"Just how exercising before breakfast blunts the deleterious effects of overindulging is not completely understood, although this study points toward several intriguing explanations. For one, as has been known for some time, exercising in a fasted state (usually possible only before breakfast), coaxes the body to burn a greater percentage of fat for fuel during vigorous exercise, instead of relying primarily on carbohydrates. When you burn fat, you obviously don’t store it in your muscles. In “our study, only the fasted group demonstrated beneficial metabolic adaptations, which eventually may enhance oxidative fatty acid turnover,” said Peter Hespel, Ph.D., a professor in the Research Center for Exercise and Health at Catholic University Leuven in Belgium and senior author of the study.
"At the same time, the fasting group showed increased levels of a muscle protein that “is responsible for insulin-stimulated glucose transport in muscle and thus plays a pivotal role in regulation of insulin sensitivity,” Dr Hespel said.
"In other words, working out before breakfast directly combated the two most detrimental effects of eating a high-fat, high-calorie diet. It also helped the men avoid gaining weight."
How about it? Do you prefer to work out fasted or with something in your stomach?
UPDATE: I've started trying to add a full-day fast (which, given my eating window, turns into a 44-hour fast) once per week. I've been jogging about 38 hours into the fast and I've felt no ill effects. Though I should add that I don't run very quickly. And after reading the article mentioned above I've completely stopped worrying about exercising while fasted; I think being mentally relaxed about it helps.
Sunday, December 12, 2010
Bouncing weight
I get all excited when I have a new low weight. Unfortunately, my weight bounces around within about a 5-lb window, and it may be another week before I see that low weight again. And it may be another three weeks before I can usually hit that weight. And another six or eight weeks until that weight is the high end of the window.
I think that's why it feels like I'm on a long plateau. Yesterday I was at 157 -- I first weighed that much the end of October, six weeks ago. But at the time it was my low weight and now it's my high weight. Nonetheless, when I see the number, part of me says, "Nooooo! I haven't lost any weight in six weeks!" Then I have to take a deep breath and get over it. :)
That said, I can't wait to get back down to my new low weight, 154.1. :)
I think that's why it feels like I'm on a long plateau. Yesterday I was at 157 -- I first weighed that much the end of October, six weeks ago. But at the time it was my low weight and now it's my high weight. Nonetheless, when I see the number, part of me says, "Nooooo! I haven't lost any weight in six weeks!" Then I have to take a deep breath and get over it. :)
That said, I can't wait to get back down to my new low weight, 154.1. :)
Wednesday, December 8, 2010
Feeding the beast
I think it's Suze Ormann who has stated on her show that debt, especially when hidden from a spouse or family, usually correlates with weight gain. And when people fix their debt, they lose the weight.
I feel like being in control of my nutrition has helped me feel more in control of many aspects of my life, including my finances.
This article from Salon.com about types of purchases made with cash vs. credit/debit cards could almost be talking about my relationship with food... :)
"[The authors of the study] make a pretty authoritative case that grocery shoppers who pay with credit or debit cards tend to purchase larger quantities of unhealthy food. Basically, when you pay with cash, the theory goes, you tend to weigh your purchases more carefully. Credit and debit cards, on the other hand, seem to encourage impulsive behavior. Or, as the authors put it, "the abstract and emotionally inert nature of card payments ... reduce the pain of payment." Whereas, cash hurts , and "visceral responses such as feelings of pain can extinguish consumptive desires. With the extinction of desire, vice products no longer seem so appealing."
Full article here!
I feel like being in control of my nutrition has helped me feel more in control of many aspects of my life, including my finances.
This article from Salon.com about types of purchases made with cash vs. credit/debit cards could almost be talking about my relationship with food... :)
"[The authors of the study] make a pretty authoritative case that grocery shoppers who pay with credit or debit cards tend to purchase larger quantities of unhealthy food. Basically, when you pay with cash, the theory goes, you tend to weigh your purchases more carefully. Credit and debit cards, on the other hand, seem to encourage impulsive behavior. Or, as the authors put it, "the abstract and emotionally inert nature of card payments ... reduce the pain of payment." Whereas, cash hurts , and "visceral responses such as feelings of pain can extinguish consumptive desires. With the extinction of desire, vice products no longer seem so appealing."
Full article here!
Black and white rules
I've heard (and said!) many times that Fast-5 works because it's easier to NOT EAT for most of the day than to EAT REASONABLY for the entire day. There's no second-guessing yourself or rationalizing that extra cookie.
Bevan James Eyles has a great podcast about this exact subject. Black and white rules (i.e. "no sugar, ever!") are more useful than limited rules (i.e. "not too much sugar today").
When you have a black and white rule, your mind will start to find ways to comply with the rule. Your mind will work with you.
But, when you have the limited rules, your "internal lawyer" will start to find loopholes and exceptions. Your mind will work against you to rationalize the exceptions to the rule.
The trouble, for me, was convincing myself that the rules really were final. No eating before 5pm, no sugar, no flour. Those are my eating rules. At this point, emotionally and mentally they're pretty easy to follow. I don't give myself the option of breaking them. I've even joked that my only superpower is not eating until 5pm no matter what.
Anyhow, if you check out the podcast I'd love to hear your thoughts. Mr. Eyles says it much more eloquently than I do.
Bevan James Eyles has a great podcast about this exact subject. Black and white rules (i.e. "no sugar, ever!") are more useful than limited rules (i.e. "not too much sugar today").
When you have a black and white rule, your mind will start to find ways to comply with the rule. Your mind will work with you.
But, when you have the limited rules, your "internal lawyer" will start to find loopholes and exceptions. Your mind will work against you to rationalize the exceptions to the rule.
The trouble, for me, was convincing myself that the rules really were final. No eating before 5pm, no sugar, no flour. Those are my eating rules. At this point, emotionally and mentally they're pretty easy to follow. I don't give myself the option of breaking them. I've even joked that my only superpower is not eating until 5pm no matter what.
Anyhow, if you check out the podcast I'd love to hear your thoughts. Mr. Eyles says it much more eloquently than I do.
Bullying and tolerance
There's a fascinating story on Slate.com about the bullying suffered by the author as an overweight child. I read it with great sympathy, as I myself was a magnet for childhood bullying. The story made me remember times that I had stuffed down the memory hole; it's uncomfortable, to say the least, to remember those times. The worst for me was about 5th through 8th grade, when a clique of "cool girls" selected me as their victim. I still remember, in 8th or 9th grade, when the ringleader asked if I'd like to hang out with them sometime -- first, I thought they were horrible people and didn't want to spend time with them, and second, I thought it was a trick, so I said no. Looking back, I wonder if it was a genuine offer -- perhaps she had a change of heart (or was acting under duress from her parents).
In any case I don't remember much about that group in high school and I missed my 10th high school reunion -- maybe I'll see how they're doing at the 20th. After her 30th reunion, my mom said something wise: "Life has a way of ironing people out." After success and failure, degrees and marriages, job losses and divorces, children's births and (sadly) deaths, people that were plain nasty in high school had mellowed. Life comes into perspective. (LOL -- she did say it took 30 years.)
I wasn't bullied for my size, which was tallish and chubby but not crazy fat. I was (still am!) socially awkward and had no skills for dealing with confrontation. I think there was just something about me that screamed "victim!" I was lucky enough to have three amazing friends -- the only ones from childhood and high school I'm still in touch with -- and a wonderful family, so I had an emotional safety net that many bullied kids don't have. During adolescence I gained more confidence and the bullying faded, though I never was in a "cool" clique. (And I'm still not.)
There was an insightful comment in response to the bullying story mentioned above (full comment here, emphasis mine) :
The moment they convinced you that the reason for the bullying was your being fat, they won. And the moment you realized it was nothing but a power play, you started winning your self-esteem back.
Bullies come in all shapes and sizes, and so do bullied kids. If it weren't your weight, it would have been something else. [...] I realize now that just like a dog senses fear, the potential bulliers sensed vulnerability/receptiveness in me. And I spent years before I finally figured out that [...] it was mostly not about the bulliers, it was about me, and would continue to be until I dealt with it in the present tense. [...] —kipouros
Wise words! Like sexual harassment and rape, bullying isn't about the obvious issue; it's just a power play. And the only way to face it is to trust yourself and gain confidence, learn those social skills (even how to have a verbal fight) and use them. Set your own agenda and set your own boundaries instead of reacting to others' plans and actions. Take responsibility for yourself!
The bullying issue is a bit off topic, but I think it's relevant because many weight issues are related to emotional ones. I remember gaining weight as a child immediately after a traumatic event -- I've wondered if I'd have remained slim, like the rest of my family, if I'd received some sort of counseling at the time. And as with everything around me right now, all this seems to relate to some sort of unified theory of life that supports fasting. Intermittent fasting is the best way I've found to take responsibility for my nutrition, health, and appearance. It's also made me calmer and more open to positive emotions, love and gratitude, and readier to accept people. And because I'm more committed to my own well-being it's made me more decisive about cutting contact with toxic people.
Thoughts? Has anyone read the article?
In any case I don't remember much about that group in high school and I missed my 10th high school reunion -- maybe I'll see how they're doing at the 20th. After her 30th reunion, my mom said something wise: "Life has a way of ironing people out." After success and failure, degrees and marriages, job losses and divorces, children's births and (sadly) deaths, people that were plain nasty in high school had mellowed. Life comes into perspective. (LOL -- she did say it took 30 years.)
I wasn't bullied for my size, which was tallish and chubby but not crazy fat. I was (still am!) socially awkward and had no skills for dealing with confrontation. I think there was just something about me that screamed "victim!" I was lucky enough to have three amazing friends -- the only ones from childhood and high school I'm still in touch with -- and a wonderful family, so I had an emotional safety net that many bullied kids don't have. During adolescence I gained more confidence and the bullying faded, though I never was in a "cool" clique. (And I'm still not.)
There was an insightful comment in response to the bullying story mentioned above (full comment here, emphasis mine) :
The moment they convinced you that the reason for the bullying was your being fat, they won. And the moment you realized it was nothing but a power play, you started winning your self-esteem back.
Bullies come in all shapes and sizes, and so do bullied kids. If it weren't your weight, it would have been something else. [...] I realize now that just like a dog senses fear, the potential bulliers sensed vulnerability/receptiveness in me. And I spent years before I finally figured out that [...] it was mostly not about the bulliers, it was about me, and would continue to be until I dealt with it in the present tense. [...] —kipouros
Wise words! Like sexual harassment and rape, bullying isn't about the obvious issue; it's just a power play. And the only way to face it is to trust yourself and gain confidence, learn those social skills (even how to have a verbal fight) and use them. Set your own agenda and set your own boundaries instead of reacting to others' plans and actions. Take responsibility for yourself!
The bullying issue is a bit off topic, but I think it's relevant because many weight issues are related to emotional ones. I remember gaining weight as a child immediately after a traumatic event -- I've wondered if I'd have remained slim, like the rest of my family, if I'd received some sort of counseling at the time. And as with everything around me right now, all this seems to relate to some sort of unified theory of life that supports fasting. Intermittent fasting is the best way I've found to take responsibility for my nutrition, health, and appearance. It's also made me calmer and more open to positive emotions, love and gratitude, and readier to accept people. And because I'm more committed to my own well-being it's made me more decisive about cutting contact with toxic people.
Thoughts? Has anyone read the article?
Tuesday, December 7, 2010
Are we making Fido fat?
The animals that live with us are getting fat too.
Nobody is safe from a toxic environment!!
Thanks to Seth's blog for this link.
Nobody is safe from a toxic environment!!
Thanks to Seth's blog for this link.
Friday, December 3, 2010
We never repent of having eaten too little, part 2
Last night I didn't get home before my window ended so I didn't get to eat everything I had planned. I thought about extending my window but, with the Thomas Jefferson quote in mind (we never repent of having eaten too little), I just put everything away and saved it for today.
And how to I feel?
I feel fine.
Not hungrier than normal, and none of the "ooooh I shouldn't have eaten that" remorse.
He might be on to something.
If only I could remember that quote every day... ;)
And how to I feel?
I feel fine.
Not hungrier than normal, and none of the "ooooh I shouldn't have eaten that" remorse.
He might be on to something.
If only I could remember that quote every day... ;)
weight spike
Ugh! My weight just went up three pounds in two days. I'm sure it will come back down, normal fluctuations and all, but I hate to see the number climb. I have to remind myself that a few months ago I was thrilled to be under 170, then under 160, and in another few months I'll be thrilled to be under 150. Remember the big picture!
Wednesday, December 1, 2010
free weight loss
I was checking out the Mindful Muscle site, where they're selling a diet program (it looks very good), and it made me wonder how much people spend trying to lose weight. A quick google search says that in 2006, Marketdata estimated that the total U.S. weight loss market was worth $55.4 billion. Assuming a U.S. population of 310 million, that's an average of $178 per person. (Corrected. Wow, was I confused about the U.S. population size!)
In my 11 month long weight loss odyssey I have spent a grand total of $8 on products. Eight dollars. That was on a book called "Dr. Gott's No Flour, No Sugar Diet". The whole diet is contained in the title though, so it wasn't even necessary to buy the book.
Dr. Herring, the author of the Fast-5 book, provides it free of charge. To me that embodies the mindset of Fast-5. It is the antithesis of the more-more-more mentality. It's about opting out of the consumer culture, not participating in the money game. I really respect that. This is a great diet and he could be earning bank with it; instead, he gives it away to all takers.
So not only have I lost weight for free, I've saved a ton of money on groceries. That's like getting paid to lose weight. :)
And most importantly, I feel like I'm in control. I'm not dependent on a paid coach or trainer or therapist. I'm responsible for my own weight and (with a little help from my blogger friends!) I'm getting results.
Thank you, Dr. Herring!
In my 11 month long weight loss odyssey I have spent a grand total of $8 on products. Eight dollars. That was on a book called "Dr. Gott's No Flour, No Sugar Diet". The whole diet is contained in the title though, so it wasn't even necessary to buy the book.
Dr. Herring, the author of the Fast-5 book, provides it free of charge. To me that embodies the mindset of Fast-5. It is the antithesis of the more-more-more mentality. It's about opting out of the consumer culture, not participating in the money game. I really respect that. This is a great diet and he could be earning bank with it; instead, he gives it away to all takers.
So not only have I lost weight for free, I've saved a ton of money on groceries. That's like getting paid to lose weight. :)
And most importantly, I feel like I'm in control. I'm not dependent on a paid coach or trainer or therapist. I'm responsible for my own weight and (with a little help from my blogger friends!) I'm getting results.
Thank you, Dr. Herring!
it's the food, silly
Which matters more, diet or exercise?
For weight loss, the answer is...
Diet.
Exercise is important for a million reasons but, if you don't change your diet, it won't make you thin.
The brilliant minds behind the Mindful Muscle blog write about this in a post called When Exercise Doesn't Work.
It makes all the sense in the world. Changing our diet is simple and yet sooooo much harder than going to the gym.
For weight loss, the answer is...
Diet.
Exercise is important for a million reasons but, if you don't change your diet, it won't make you thin.
The brilliant minds behind the Mindful Muscle blog write about this in a post called When Exercise Doesn't Work.
It makes all the sense in the world. Changing our diet is simple and yet sooooo much harder than going to the gym.
Accountability
Great post at the Mindful Muscle blog about 8 habits for weight loss. They're hawking their product, of course, but the list is absolutely inspired.
1. Measure what you want to improve. What gets measured gets done.
2. Take photos
3. Do something every day
4. Make it easy
5. Practice only one habit at a time
6. No "wondering & worrying" questions
7. Get a little help from your friends. Build a social network.
8. Be accountable to someone
Their post has examples and explanations of each point. I've found that measuring (pounds, calories, miles run, etc) helps me stay on track. And as far as #7 and #8 go, the blog comments make me feel like part of a social group and like I'm accountable to my readers. I don't know if I'd still be going strong if I weren't able to read the blogs of other fast-fivers. This blog has given me a place to process some of my fasting/weight issues and I really appreciate the feedback from you, readers.
Thank you so much! You're keeping me on track!
1. Measure what you want to improve. What gets measured gets done.
2. Take photos
3. Do something every day
4. Make it easy
5. Practice only one habit at a time
6. No "wondering & worrying" questions
7. Get a little help from your friends. Build a social network.
8. Be accountable to someone
Their post has examples and explanations of each point. I've found that measuring (pounds, calories, miles run, etc) helps me stay on track. And as far as #7 and #8 go, the blog comments make me feel like part of a social group and like I'm accountable to my readers. I don't know if I'd still be going strong if I weren't able to read the blogs of other fast-fivers. This blog has given me a place to process some of my fasting/weight issues and I really appreciate the feedback from you, readers.
Thank you so much! You're keeping me on track!
lowering my goal
So I weighed in this morning at 154.3, just a few pounds away from my original goal of 150. I can already see that it'll take more than 4 lbs to get to where I want to be... I'm losing weight unevenly and the stubborn lumps are even more obvious now than before. I'm lowering my goal to 145 lbs, which will put me at a BMI of 20.2.
It may take months but I'll get there! :)
It may take months but I'll get there! :)
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