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ANNIESADVENTURE's Photo ANNIESADVENTURE Posts: 6,684
2/23/20 7:54 P

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Everyone was hungry after church and wanted something fast so we made egg sandwiches for lunch.

RJ made oven baked fish and green beans for supper. I could have eaten and been ok, but I didn't want to eat again today. I am not hungry and can wait until tomorrow. Feeling really good to be back on track with IF and OMAD. Day 2 is a success. I can do this!

* * * * * *

I've been reviewing the numbers again. I've not done well this year (and we are only in February). On track only a handful of days. Most days were 2 or 3 meals a day, and way too many calories.

In January I lost 20.4 pounds and gained 27.6, for a net gain of 7.2. So far in February (1-23), I've lost 8.6 and gained 18.9, for a net gain of 10.3. That means I've lost 29 and gained 36.5 so far this year, for a net gain of 17.5 in 2020.

I can't do this. I am not going to undo all the loss from last year. Putting on the brakes. Went back to strict intermittent fasting and OMAD yesterday. Had a 3 pound loss this morning.

For my own information, I looked back at the last two years.
In 2018 I lost 214.6, and gained 220.5, for a net gain of 18.9 in 2018.
In 2019 I lost 289.14, gained 250.48 for a net loss of 28.66 pounds in 2019.
These figures are from my record of daily morning weight.

I've blogged about the gains and losses and gains and losses. The yo-yo is killing me. I had my highest weight ever in May 2019. I did so good the last quarter of 2019. By the end of the year I was down 69 pounds from that May weight.

I set a goal to lose 12 pounds in December to reach my next huge milestone. It didn't happen. I only lost 1.8 pounds in December, even with avoiding all the sweets. Still staying away from added sugar.

In January sugar and snacking crept in. By February I was eating more than one meal every day. Many nights I would feel uncomfortably full and declare I would not do this again. I didn't stay the course. I felt lost.

It's strange because nothing really tasted good. I was not hungry for any particular food. It was a case of grazing because nothing was satisfying. I'm burnt out on salads.

I still can't say I've figure out why nothing tastes that good to me. But at least now I refuse to eat more than one meal a day, whether it satisfies or not. This is my second day back on track, and I'm down 3 pounds from Day 1.

My goals are pushed out a little farther. The goal I wanted to reach by the end of 2019 is now the goal for my birthday in April. That's now a goal to lose 26 pounds (with the weight I regained in Jan and Feb).
The second goal will be to get back to my Spark starting weight. That will be a lose of 22 pounds. I would like to reach this before my appointment with the oncologist in July.
The third goal is a round figure that will be to 27 pounds under my second goal.

None of these goal dates are concrete. I will not put that kind of pressure on myself. My body will lose at it's own pace. I will stick with intermittent fasting and OMAD, and give my body the right conditions to lose.

I currently need two surgeries but have to wait until I lose weight. Tomorrow will bring it's own trouble. I know when I don't keep on top of medical issues, tomorrow brings more issues. It's not good that I have to wait but it's the way it is. I will work with my body to make the weight loss happen so I can have the surgeries.

My daily goal is to lose one pound, to get down to the next number from what I weighed that morning. It may take several days. That's ok. Just don't gain!

My previous goals were set in 5 pound increments. That was just too overwhelming. It wasn't happening and I felt discouraged. If I aim at losing one pound, I should be able to handle that.It will boost my motivation.

Edited by: ANNIESADVENTURE at: 2/23/2020 (19:59)



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2/22/20 10:00 P

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A very good day. On track. I stuck with one meal (baked salmon and pasta). Kept busy doing things around the house that needed to be done. I feel good.

I still haven't started working on my menu book that I wrote about in one of my recent entries here. It will help me get out of this stuck place. For the last couple of months, nothing sounds good to eat. I burned myself out on salads in November. There are a lot of other healthy things to eat besides salad. I want to browse recipes and set up a plan to get past this feeling. When nothing sounds good, it can lead to nibbling which is never a good idea. That's why I like OMAD. Intermittent fasting and confining my eating to one meal helps me eliminate grazing and adding up all those extra calories on foods that didn't satisfy.

Edited by: ANNIESADVENTURE at: 2/23/2020 (19:52)



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2/20/20 11:17 P

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I am moving slower than a tortoise on this journey. Have to keep my head in the game and stay focused. It's amazing how many times I've reached for something tonight that seems of no consequence in the scheme of things, then stopped myself, asking, "Does that have calories?" Since the answer is always yes (even if it's only a 5 calorie hard candy), I walk away. Not meaning to be a killjoy about it, but I've been having trouble building a winning streak for awhile now. I will NOT erase what I accomplished last year.

Food has not been interesting for the last couple of months. Nothing sounds good. I have a task on my to-do list. It's a small book to enter pictures and recipes of salads I would like to try. I burned myself out in November eating so many spinach salads that I can't even stand the smell of some greens now. That's crazy because I used to feel interested in trying new recipes when I would see pictures of vibrant, healthy salads. Maybe I need to change the focus to any other healthy recipes that look interesting. I need to get out of this funk where nothing sounds good and most things don't taste good, leaving me wonder why I ate them. Some of my choices now are convenient rather than healthy. My weight loss is minimal, and sometimes goes in the other direction, adding back on a few pounds. I do not want to regain any weight. I still have a long way to go. I am having trouble staying focused.

It's a head game. I have a general plan. I need to get down to micro-planning, including menus. I can't rely on a strong mental place to carry me through. It's not happening.




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2/17/20 12:41 P

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www.youtube.com/watch?v=kNEdwJ5FtyE&list=P
LP0ZfHLh98vEkr79J6YT585ZJTBBqjBRw&inde
x=2&t=8s


OMAD REVOLUTION (Joe Holman) video on You Tube: Advice for Chronic Eaters (3 Big Tips)

Bingeing can occur all at once or spread over the day.

Recognize what you do.
1. You are eating to take back the power when you are unhappy.
2. You are eating to celebrate. Everything can be a cause to celebrate.

Don't get bogged down by degrees. Don't compare yourself to someone else who binges worse than you, etc. You have reversed the dynamic: living to eat, not eating to live.
Not all bingers are fat. They may even be underweight.

If you are following OMAD, it will stop all the psychological eating.

Recognize that you eating disorder is extremely destructive (as much as a sex addiction, drug addiction, or other addiction). You are not alone.

How to overcome:
1. Accept unflattering truth about yourself. Two sides of you have emerged. The angel on one shoulder, the devil on the other shoulder (advising you to do the right thing, and to do the wrong thing). When you first went out of balance, you tried a binge to solve the problem. The binge made you feel good (serotonin). You felt good because your brain had a new experience, creating a new pattern. Each time you do it, your brain reinforces the pattern to fall back on.
Most of the things you do are pattern based, things you already know to do everyday.
The only way to beat the binge pattern is to start a new pattern.

OMAD. You know what to do. Eat at a certain time every day.

You need help to start a new pattern.
You need pacifiers.
Short term pacifiers: non caloric drinks
Long term pacifier: hobbies (gardening, crafts, collecting things, working out, etc)
These outlets should be non-insulting to your intelligence. Don't punch a punching bag to relieve anger. Be positive, that leads to something fruitful. Non-destructive coping mechanisims.

To stay on top of tendency to binge
1. Eat at the time of day when your cravings are the least.Don't make your OMAD meal so late in the day that you are famished.
2. Do not make your meal when you are isolated. Make eating a social time. Makes you accountable because others will notice what and how much you are eating. (Same reason it's good to jog with an accountability partner.) People binge in isolation.
3. Be honest with yourself at all costs. Go way out of your way to make sure that when you make a decision in your relationships, be honest and true because your mind keeps a record. When you refuse to speak up, or settle to date someone who's not right for you, your brain keeps a record. If you have a problem with someone, address conflict in your relationship. Deal with the problem. This will let you lead a fruitful, productive life with others.Your thinking is not isolated. How you think affects others. Do the right thing, and avoid the dark place (crawling in a dark hole where you don't feel valuable). Look at what value you have.

Edited by: ANNIESADVENTURE at: 2/17/2020 (13:19)



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2/16/20 9:49 P

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It is almost 10 PM. The little voice inside my head says, "I'm hungry." But I'm not really hungry. It's head hunger, not stomach hunger. Another voice inside my head says, "Wait. You can eat again tomorrow."
I will be glad later that I listened to the second voice. I feel very wise now.

It's Sunday. I had coffee for breakfast.
Our big meal on Sunday is lunch after church. We had do-it-yourself tacos.
For supper I had thin sliced ham, lettuce, and cheese on rye...and blueberry pie.
I am good on calories.

I've given up the 5 pound weight loss goals. My goals now are 1 pound at a time. As soon as I lose a pound, I set another goal to lose the next pound. I am still struggling with the loss-regain every week, so focusing on losing 1 pound at a time keeps me focused.

Got enough sleep last night. Took naps today. Trying to get the swelling in my legs back down again.

Edited by: ANNIESADVENTURE at: 2/16/2020 (21:51)



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2/1/20 9:23 A

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Today is the first day of February. My mind turns to reviewing/setting goals. While it's a continuation of the same journey I have been on, there has been some laxness creeping in. I don't expect all or nothing perfection. Got over that crazy idea long ago. I would like to do a little better. Can I make this my personal 29 day challenge? (Yes, it is leap year so 29 days this month...an extra day to stack up those successes!) I am thinking of putting a sticker on the calendar in my office for every day I stay under the top of my calorie limit. It would be visual kudos to see the month full of colorful stickers. It would be a visual reminder that calories matter TODAY so stay the course and earn another sticker. What a boost to see more stickered days than blank days! My range is 1200 - 1500 calories. I do best when I come in closer to 1200 than to 1500, so maybe add a marking system to the calendar with a 4 for 1200 calories, 3 for 1201-1300 calories, 2 for 1301 - 1400 calories, and 1 for 1401 - 1500 calories. I am already using the Nutrition Tracker so it's not really that much work. Keep it simple.

I already use a small 12-page datebook where I enter my weight and total calories each day. Later I log them into a spreadsheet that calculates how much my weight goes up or down each day, month, year, and from my top weight (in May 2019). There is definitely a fairly direct correlation between calories consumed and what I weigh the next morning. I find this visual very helpful. It keeps me mindful and focused. When I reach maintenance, it may not be necessary to do every day. That is a long ways off.
It's easy to delude myself into thinking I haven't weighed this much very long. I can look back at the charts and see that I weighed that last year and the year before. I can see how the constant little re-gains are destroying the losses. I can see where I need to target. Having the facts is crucial to problem solving.

I have said so many times that I admire the people who set a goal, know the steps they need to take, and head straight for the target. So many people started Spark after me and have reached their maintenance goal. I have NEVER reached my goal. It is a generous goal, not unrealistic, higher than weight charts say I should weigh, higher than WW said I should weigh. Heck, at this poinit, I am really aiming at the next small goal out of many on the journey to that healthier weight! Not howling for the moon.
So if I truly admire people who head straight for their goals, why can't I make the decision to become one of them?: It's not my nature. I'm a free spirit, wandering around, following my inclinations, easily distracted, and easily bored with the process. That doesn't mean I can't fan the flames to get this done. Not that it's every REALLY done. It's a healthy lifestyle that will never be done. But reaching that healthy weight goal can be achieved. Maintenance can happen. I can stop wasting all this energy and brain space going over the same ground, trying to lose the weight and maintain each small loss.
When I blog, the responses make it apparent that we are not all at the same place. So many of my friends are in maintenance. My blogs are still in the passionate losing phase. I won't change that until I reach my healthy weight.

How would my day be different if I was one of those people who make a goal and work on it faithfully until it's achieved? Again, I am not referring to all or nothing. We all make mistakes or stupid decisions occasionally, and need to pick ourselves right back up and move on. However, I could minimize those stupid decisions. Be more mindful before acting out. Make better decisions. We all have that 2 second window when we can decide a different course of action before we eat out of alignment with our goal. Not honest mistakes of miscalculating calories but deliberate decisions to have our own way and do something off plan, whether it's eating outside of our eating window, going over on calories, grazing, late night munching, consuming all our calories too early in the day, or whatever.

I am doing IF and OMAD. That doesn't tell me what to eat. It tells me when to eat. Nothing is off limits but I try to make fairly healthy choices most of the time. I don't feel well if I don't eat balanced. I always come in low on protein so I have to be mindful of that.

January was full of loss/regains on a regular basis. Back to what I was doing in 2019, mostly eliminating (or minimizing) the regains. November was my best month, very minimal regain. I was eating a lot of salads with protein for my one meal a day. I overdid it and am tired of spinach. Even the smell makes me a little sick. I was not eating breads or grains. In January I had more breads (sandwiches) for satiety. It's hard to do low carb on OMAD because it doesn't satisfy hunger. Low carb works best if I eat all day. I don't want to do that because I have struggled for years to stay within the losing end of the calorie range. That's why OMAD is more sustainable for me. I cannot consume the same high amount of calories in one meal setting. OMAD eliminates grazing and late night munhing. It works for me when I do it.




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1/30/20 12:26 P

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It's Thursday. OMAD Day Two (restart). Off to a good start. Down 3.2 pounds since Wednesday morning's weight. There will be bigger losses at first, then taper off. That is normal.

Day One and Two both had my one-meal-a-day at noon. I prefer to have them later (around 3PM) so that I am comfortably full and my thoughts don't wander to the kitchen when we are sitting in the living room at night. It's easy to think of food when I'm sitting and not particularly busy in the evening.

I was hungry earlier today so I was glad when Sis made lunch. RJ made lunch yesterday. That's why my OMAD meal was at noon both days. When I make it, I wait till later.

Can I hold out until tomorrow to eat again? Of course, I can and I will.






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1/29/20 8:39 P

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OMAD Day one (restart): Success! Only ate during the eating window, one meal today. A gold star day.
I had an egg and sausage patty sandwich with milk. 848 calories.
I had 3 cups of black decaf coffee during the rest of the day. Zero calories.

I've been seeing commercials about problems with fish oil capsules. Not regulated by FDA.Of course, they are trying to get us to get prescriptions for it.
It feeds into what I've wondered. Many times the fish oil capsules give me heartburn and make me burp. I buy from a reputable dealer where I get all my supplements.
I understand that the oil that some companies sell is rancid.
There was a lot of push a few years ago to take fish oil for our hearts because we do not get enough. I do not have heart problems. Do I really need the fish oil at all? I could eat more tuna, sardines, mackeral, salmon. I have access to those.


The check finally came that I was expecting on Jan 24. Thank you, Jesus.

I posted a blog today, titled NEVER GIVE UP. I think I will use the stuff in the last entry here as a springboard for a few blogs. This time I used Joe Holman's words about not stopping because he didn't want to repeat the process (lose and regain). I can keep it simple because many Sparkers do not have time to read an article-length blog.

It's been a good day. Cold outside but I didn't have to go anywhere. Winter in Michigan.



Edited by: ANNIESADVENTURE at: 1/29/2020 (20:40)



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1/29/20 2:06 P

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Philippians 4:11-14
11 Not that I was ever in need, for I have learned how to be content with whatever I have. 12 I know how to live on almost nothing or with everything. I have learned the secret of living in every situation, whether it is with a full stomach or empty, with plenty or little. 13 For I can do everything through Christ, who gives me strength.

As I restart Day One on IF and OMAD, these verses came to mind and were actually part of my reading today. I am not in need, but I choose to cut back. There will be occasional hunger. I choose to live like this for health reasons, and I believe God will bless my efforts because he wants me to treat my body properly and have a right relationship with food. It breaks the obsessive power I give food. It strengthens self discipline.
The fruits of the Spirit are love, joy, peace, longsuffering (patience), gentleness, goodness, faith, meekness, and temperance (moderation). I received these gifts when I accepted Jesus as my Savior.


* * * * * *
From OMAD Revolution (Joe Holman) videos on You Tube.
OMAD will require sacrifice. No cheating (or splurging) during the first 14 days.

Phase 1. (January 30-February 5, 2020) 7 days. This is the hardest phase. You will experience hunger at times. You may have headaches.

Phase 2. (Feb 5-13) 7-15 days. Adaptation. Not as hungry. More mental clarity.

Phase 3 (Feb 13-28) 15-30 days. Adaptation. Not always full. Mental calmness about not have food all the time. More energy. The conviction that you can keep going.

Phase 4 (March 29) the 60 day mark. More energy and enthusiasm. Experience hunger highs. You have broken through plateaus.

Phase 5 (April 28) the 90 day mark. You have become a socially complex eater. You can be social without eating if it is not your eating window. You have become more choosy about what you eat. Weight loss progress speeds up.

Phase 6 (April 28 - July 21) 4-6 months. You crave better foods and eat healthier. You have no doubts that you will succeed. You don't even think about splurging. You will need smaller clothes.

Phase 7 (Aug 15 and beyond) 8 months and beyond. You are making good progress. You have more zest for life. No looking back. You are thinking about maintenance and what lies ahead. Self improvement takes on new meaning.

* * * * *
Joe Holman tips

- I didn't stop because I realized I couldn't if I didn't want to repeat.

- You are happier and more productive when you are empty.

- Keep busy. (Suggest listening to audio books when exercising but that works anytime to keep your mind busy and away from thoughts of food.)

- Eat foods you like. (Don't eliminate the foods you are surrounded with because that is what you will eventually eat so make peace with those foods.

- Expect to be hungry. You won't die.

- Don't keep changing your "diet" plan. Stick with it and master self control. (Reminds me of the verse in James about a double mind being like a wave driven by the wind, turning this way and that. Some people never give their plan a fair chance to work if they haven't achieved success in a couple of days.) Once you start failing, it becomes a new norm. You fail, quit, then start something else after awhile, and the pattern repeats. Stick with the plan. Set a course and do it.


- Once you have the knowledge, you don't have to be afraid you will regain the pounds because you now know what to do to lose weight. (I hear people in maintenance obsessing with this one because they live in fear they will regain. Live in freedom; monitor if clothes are getting tighter or weight is going up, and get back to basics. In a video I watched some time ago, Joe said you don't need to pay attention to the scale because your clothes will tell you if you are gaining or losing. If you feel you need to buy bigger clothes, go back to losing mode.)

* * * * *
Basic nutrition tips for OMAD
1.Don't eat when ravenous. Wait 5 minutes to regain control before eating.

2. Don't eliminate food groups.

3. Don't worry about counting calories. Use the one plate rule (nothing falling off the sides, food not stacked higher than 3 inches. (I skip this one because I use a small plate to discourage eating everything loaded on the plate. It lets me stop when full. If still hungry, I can eat more, as long as it's in the one meal a day window. I used to fill the plate and then find it was more than I could comfortably eat. Now I take a smaller amount, knowing I can have seconds).

4. Hunger comes in waves. It does not start and build up until you can't stand it. You will probably experience 5-7 hunger waves in a day. They pass. (This goes along with something I read about gherlin, the hunger hormone. It appears at your normal eating time to remind you to eat. If you are used to eating multiple times a day, it will appear multiple times a day. If you are used to eating once a day, it will appear at the usual time you have chosen to each your OMAD meal.)

5. Let healthy eating improvements happen naturally. Over time your body will crave healthier choices. Eat the foods you like.

6. It doesn't take much food to fill you up. You will find you spend less for groceries.

7. Choose to make the OMAD meal what works for your schedule. You do not want to be out of control.

* * * * *

How do you treat a binge?

1. Act like nothing happened. Get right back on track.

2. See it as an investment. What did you learn? You know something you didn't know before.

These are thoughts from Joe Holman videos on You Tube.

Edited by: ANNIESADVENTURE at: 1/29/2020 (14:10)



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1/29/20 12:59 P

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www.sparkpeople.com/resource/nutrition_art
icles.asp?id=2038

9 Real-Food High-Protein Snacks
By: Jen Mueller, 4/29/2015

1. Peanut butter
2. Cottage cheese
3. Tuna
4. Part mozzarella cheese
5. Hard boiled egg
6. Trail mix (avoid dried fruits, chocolates, sugars, oils, salt)
7. Greek yogurt
8. Milk
9. Edamame and hummus




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1/24/20 1:16 P

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Plateaus can be devastating. I've found that doing a non-caloric fast usually breaks a plateau.

Today I came across this blog from 2008 that I saved. Something to think about. Going in the opposite direction of a fast.

Plateau advice from FAIRGLENN 7-31-08

"When I was losing weight, I considered plateaus as no weight loss for over a week and a half. I got really upset and frustrated (understandably) when they happened. One day I was researching what I could do, and some lady (with nerve!!) posted that she ate a giant, super high calorie cheeseburger every time she hit a plateau...and that it worked!! She claimed that all of the high calorie and fat intake right at once convinced her body that it wasn't starving, and that weight loss would be ok. I figured, hell...why not?!?

"So...I ate an ENTIRE 1500 calorie Chipotle burrito...and ignored the calories. I pretended that they never happened, and STILL ate my 1500 for the day on top of it. AND...it worked!!!! I'd be up about two or three lbs that day, but then over the next few days the burrito weight would come off (because let's face it, 1500 is a lot...but it's not three lbs!!) AND one or two more lbs would ALWAYS come off with it! It was like, a miracle...a delicious miracle ha ha. I'm not sure if it works for everyone, but it works for me and that lady...whom I owe FOREVER for giving me the best and most pleasurable secret to plateaus ever ha ha.

"Anyway, maybe you should enjoy yourself something REALLY bad for you...and see how it goes??? Hee hee. Good luck!!!"
* * * * *

I can see where that would work, too. Sometimes we need to shake things up so our body gets out of a rut. Would it be hard to stop after one high calorie day? Not a good idea if it damages my resolve and motivation. It just might work if my brain understands it is a one-time event to bust a plateau.





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1/15/20 7:29 P

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Woohoo! Another good day. Now if I can just stick with that plan the rest of the evening when everyone is snacking. Of course I can do it!






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1/15/20 11:21 A

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Another one meal day again yesterday but over on calories. I made supper, then someone suggested nachos. I had some calories left after supper, but not enough for homemade cheesy nachos. Layered on the chips, cheese, topped with pepperoni, salsa, and sour cream. I didn't have taco meat to use. A poor substitute for Taco Bell Nachos Supreme. Up 0.2 pounds this morning.

I went to bed early on Monday. Got up around 3AM Tuesday morning and stayed up about 23 hours! So tired. Drifted off after the nachos while sitting in the recliner watching a Hallmark movie with the family. When everyone went to bed, I tidied up the kitchen and washed the nacho dishes, brushed my teeth, and sat down at the computer to complete the nutrition tracking for the day. By then I was awake enough to putter around on the computer. Watched a few episodes of Chopped on TV anywhere (on the computer) while playing card game on the computer.


I've been mulling over Romans, chapters 6 through 8.

Romans 6:16-18
16 Don’t you realize that you can choose your own master? You can choose sin (with death) or else obedience (with acquittal). The one to whom you offer yourself—he will take you and be your master, and you will be his slave. 17 Thank God that though you once chose to be slaves of sin, now you have obeyed with all your heart the teaching to which God has committed you. 18 And now you are free from your old master, sin; and you have become slaves to your new master, righteousness.

Now I'm not trying to equate overeating with sin, though the Bible does call gluttony a sin. The thought that came to me from this verse is how we let things become our master, like our obsession with food. Cravings can be powerful. Habits can be overwhelming. There is an enjoyment in indulging. Remembrances, emotions, that warm special place (even though not in our best interest) can suck us in and make it hard to create new habits. There have been times more recently when I look at tempting food and think, You are not my boss; I don't have to listen to you. This verse says we can choose our master.

Sometimes there is that fleeting moment when I think about eating when I am not hungry or I am during the fasting hours and have not arrived at the eating window for my one-meal-a-day. It will hit in the evening when we are watching television and the snack parade begins or a tempting commercial (especially cheesy pizza) comes on the television. I am not hungry but I want to indulge.
This morning there was a short moment when I thought about making something to eat. Sometimes my mind says, I don't care, just eat anyway because it really doesn't matter and you can go back to eating right afterwards. A cup of coffee or tea gets me beyond the stinking thinking.



Edited by: ANNIESADVENTURE at: 1/16/2020 (09:34)



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1/14/20 4:11 A

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Yesterday was another successful day on OMAD. Dinner was chicken and veggies chowder, toast, and an apple. 940 calories.
Down 2 pounds this morning.

This morning the repairman will be here about the electric range. Need to replace an element.

Rain and snow have stopped. Snow has melted.
Sump pumps were running once every two minutes most of the weekend. Now it seems to be about once every five minutes.

Flooding along lake and river. Post office is closed due to flooding.

Edited by: ANNIESADVENTURE at: 1/16/2020 (09:35)



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1/12/20 3:00 P

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I did it! One meal yesterday. We fixed a small turkey.
Down 2.6 pounds this morning. Woohoo! Finally moving in the right direction.

Can I do it again today? Yes.Turkey pot pie today.

I had second thoughts last night. Did not give in.
This morning I looked at the paczki, checked the fillings, closed the box and walked away. Yay for me!

Stay the course. Follow the plan. OMAD works.


It's been a rainy weekend. We had a little bit of ice and snow when we woke up this morning. Parking lot was icy.
Sump pumps have been running every other minute (literally. I time it and worry.) I can hear the water running into the crocks (where the pumps are). Back yard has a lot of water.
We have not gotten the ice and snow accumulation the rest of the state suffered. Most of ours has been rain.


Edited by: ANNIESADVENTURE at: 1/12/2020 (15:07)



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1/11/20 5:58 P

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December loss was disappointing, ending the year without reaching the goal for 2019. Struggling to stay the course in January. I KNOW what to do. Just not wanting to consistently do what I need to do. The problem is a wavering commitment.

So far, so good today. We had a roasted turkey dinner for lunch. If I can stay out of the kitchen tonight and say good bye to night time munching. Don't even think about food. I can eat again tomorrow.

This was the lesson today (Prayer for weight loss).
Lord God, so often I don't want to do the things that would help me be healthy. I would rather eat chips than carrots. I choose cookies instead of fruit. I sit rather sit than move...I pray for your strength to make better choices today. My desire is to lose weight and honor you by taking care of the body you have given me. Please help me, Lord. I know this is only possible by Your strength and power at work in me. In Jesus' name I pray, Amen.

The verse with the lesson is I Corinthians 6:19-20. Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own, you were bought with a price. Therefore honor God with your bodies.

Being inconsistent, wavering, reminded me of another passage. James 1:5-8 If you want to know what God wants you to do, ask him, and he will gladly tell you, for he is always ready to give a bountiful supply of wisdom to all who ask him; he will not resent it. But when you ask him, be sure that you really expect him to tell you, for a doubtful mind will be as unsettled as a wave of the sea that is driven and tossed by the wind; and every decision you then make will be uncertain, as you turn first this way and then that. If you don't ask with faith, don't expect the Lord to give you a solid answer.

My disconnect is not following through on what he tells me. I know what to do. He gently reminds me when I am tempted. I don't want to consistently do what I need to do to be healthy. I have left my strong place. When I consistently do what I should, I feel strong and invincible and in control.
So this is what I need to work on. I know what I need to do. I am letting myself and everyone down when I don't consistently do it.
This is not to be mistaken with all or nothing thinking. That is not what this is about. This is about deliberately choosing behavior that I would not choose when I am strong. Choosing short term satisfaction (shabby at best) over long term satisfaction.
Today I will stay strong. If I cannot do that when others are snacking, I will leave the room. I am stronger than that. Don't even entertain thoughts of what may be in the kitchen to snack on. Think of something else.



Edited by: ANNIESADVENTURE at: 1/11/2020 (18:00)



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1/9/20 11:00 A

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I try to do intermittent fasting and OMAD. Occasionally I do a non-caloric fast day when I need a boost. It's great for busting plateaus, too.

Fasting makes me strong. It loosens the power of food. It puts me in control.

We've made our obsession of food into a fashionable trend by becoming foodies. We have food channels on television. Our online viewing is saturated with food, from posting pictures on social media to what we save and view on Pinterest. We gravitate to food blogs and recipes. Being a "glutton" is so old school. No guilt with the new way.

Food is fuel. Is food as a hobby a bad thing?
Are we being wasteful when so many do not have access to enough food? Oh no, not the moral high road to spoil our fun.

I'm not really addressing that here. The best thing about fasting, whether partial, intermittent, or complete, is how I feel and what it does for my body.

1. It make me strong.
2. It lets my body go into fat-burning mode. If long enough, it lets my cells go from "go" mode of creating cells, to cleaning out or repairing damaged cells. That helps with so many illnesses and conditions.












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1/9/20 10:08 A

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JESUS CALLING, by Sarah Young

"Don't be hard on yourself. I can bring good even out of your mistakes. Your finite mind tends to look backward, longing to undo decisions you have come to regret. This is a waste of time and energy, leading only to frustration. Instead of floundering in the past, release your mistakes to Me. Look to Me in trust, anticipating that My infinite creativity can weave both good choices and bad into a lovely design.
Because you are human, you will continue to make mistakes. Thinking that you should live an error-free life is symptomatic of pride. Your failures can be a source of blessing, humbling you and giving you empathy for other people in their weaknesses. Best of all, failure highlights your dependence on Me. I am able to bring beauty out of the morass of your mistakes. Trust Me, and watch to see what I will do.
Mistakes are not sin;they are simply the result of being human. Notice how I am turning your mistakes into blessings. Now release those regrets to Me."

Romans 8:28 And we know that all things work together for good to them that love God, to them who are the called according to his purpose.

Micah 7:7 Therefore I will look unto the Lord; I will wait for the God of my salvation: my God will hear me.


I need to remember this. I ditched the all or nothing thinking about eating long ago. I am doing intermittent fasting and OMAD. Lately that has changed to two eating periods a day, but the second one is unplanned. Sometimes it is healthy, sometimes it puts me over on calories. Sometimes foods that I've eaten are foods that I haven't eaten in months.
My mornings are good. I fast until my OMAD meal, usually around 3PM. Sometimes we have an earlier family meal (like on Sundays after morning service at church). Then I get hungry and/or tempted later in the evening when we are sitting in the living room and someone comes in with a sandwich or something else to eat. Sometimes I give in and eat a second meal. Sometimes it's light, like a piece of fruit.
This week that has opened the door to late night snacking. That is where I go over on calories for the day. It causes my weight to creep back up.

The second thing that is happening is the choice of unhealthy foods occasionally. We all eat something unhealthy occasionally but this could let me slip back into old habits. I need to go back to lower carb and eliminating sugary foods.

I have not had a soda since October 2019, so no slip-ups there. It has been a mental issue of late because someone told me I shouldn't cut it all out, just limit it. I don't do Diet version of anything, including pop.
I need to keep the door on soda closed for now, and maybe forever. It's not something I have to have. I've done well in what I've been drinking--a lot more water (which I like anyway), black coffee, and tea without additives. Those are all things I can drink while fasting because they are non-caloric. They help me get through the fasts without feeling so hungry I cave and eat. Anything that makes the journey more comfortable and helps me stay strong are good. The merits of coffee and tea could be argued, but this works for me. I still lose pounds doing it this way.

I've eliminated sweets since the last week of October 2019. This week I opened the box of chocolates I got for Valentine's 2019. In the days since I've eaten a total of three pieces. After the first piece, I thought I would never miss having chocolates again because it was so sweet. I felt sick and wanted to eat something savory or salty to counteract it. Last night I had another piece and didn't have quite that reaction. I do not want to start eating sweets again. I don't miss them. The three boxes of chocolates (that were gifts and 2 are still unopened) need to find a new home. I don't need or want them.
I've had one piece of birthday cake twice since October. Quite frankly, it wasn't that good, even though it had a less-sweet whippy frosting. I've had one milk shake in December. I've had ice cream twice. I've had a donut twice. That's all the sweets since I changed my eating the last week of October 2019. I don't miss the sweets. Now I need to tighten up and cut out all sweets as much as possible. I will still eat a little fruit (which is sweet and has natural sugar).

The other foods I was avoiding because of carbs are bread and grains. Only occasionally would I have rice or pasta. I've had bread more often lately, so I want to go back to making it less often.

I need to go back to the plan that helped me lose weight in 2019. Intermittent fasting and OMAD cuts out all snacking. It helps me stick to one healthy meal. It creates a calorie deficit and takes my body to fat-burning mode and cell repair status. I have some serious health issue. It is important I give my body a fighting change.

I also want to increase my veggies. I like veggies.

I need to take more control of my meals, more planning, more doing. I've grown a bit lax, and that is what leads me into trouble.
I am not planning my meals. I half-heartedly think I will make it a non-caloric fast day because I really need to do them. I've not done one yet in January. So I start with the idea of a zero-calorie fast day, but because I've not totally commited to it, when someone makes something to eat, I start hedging, thinking I can make it OMAD and eat one meal. However, the food is not always what I eat. It is usually higher in carbs and leads me to stretching out the eating window, perhaps even snacking later. It would be better to just plan and eat my one meal, than to plan a zero-calorie day without making a commitment.

I was really into salads for awhile but I think I've outgrown it. I will eat a salad if it's prepared. I like salads. Lately I've had some that were not that great. Maybe I added one too many ingredients that made it less enjoyable. Salads are easy to build, using what I have...but sometimes it can turn me off if I add too much of anything. Better to keep is simpler. I ate so many spinach salads that even the smell of raw spinach can turn my stomach lately.

I got a small unlined spiral notebook and planned to put pictures and recipes of salad ideas. Now I feel totally uninspired to proceed. How did an exciting project sour so quickly?
In fact, since I've become more lax with my eating the last week, NOTHING looks good. Except pizza. Dang pizza commercials are on several times a night. Hot melty cheese. Mmmmm. There are healthier versions of pizza but I don't feel inspired to make them. We rarely have pizza so it's not a biggie. Can't get fat from drooling over a commercial. Not like I'm going to pick up the phone and order a pizza every time I see a commercial. I can enjoy the thought without actually consuming the calories.
Enjoyment of many foods is in the anticipation; the consuming can be a bit of a disappointment.

On another note, I'm getting lax about sleep. I rarely stay in the bed for 8 hours. I am starting to go to bed later and later again. Sometimes I go to bed too early, get back up in a couple of hours, and don't go back to bed until 5 AM or so, and sleep for a couple more hours. The doctor-prescribed naps (elevating my feet) are slipping, too, so this week my legs are starting to swell again. I still do the leg wraps every day.

Edited by: ANNIESADVENTURE at: 1/9/2020 (10:25)



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1/7/20 12:19 P

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A little humor for today!







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1/4/20 7:31 A

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Thanks and same to you!

KHALIA2 Posts: 14,117
1/4/20 7:31 A

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Great Blog! I totally agree with you!

ANNIESADVENTURE's Photo ANNIESADVENTURE Posts: 6,684
1/4/20 5:56 A

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I got up around 2:30AM this morning. Went to bed early last night so had 6.5 hours of sleep. My stomach was upset so I decided to stay up and work on a few things. For some reason, I thought it was Sunday (instead of Saturday) so did the things I do on Sunday. I was wondering about what to make for Sunday dinner when Sis woke up and straightened me out about what day it was. I'm feeling a bit discombobbled. It's after 5AM and I'm about to go back to sleep.

There are three major bills that come due (house insurance in November, property taxes for half year in December, and health insurance and car insurance in January). I know this and plan for it.
In November 2019 I had an unexpected surprise with another bill (close to 4,000.) I paid part of it and will make the final payment mid January. The timing is bad. The rest of the money will be available January 15 but it may take a few days to move money between banks, and the bill is due Jan 16. However, there may be another option. Thank you, God, for options!

I was looking back at last year and noticed the same thing happened. The furnace went out in November 2018. I paid part of it in November, and had to make the final payment by the beginning of January 2019. We are blessed to have a lovely home, but there are a lot of responsibilities.

God has always provided. The bills are always paid. We try to be wise stewards of our resources. God has promised to give wisdom to those who ask.

We are so grateful for the roof over our heads, for heat in winter and a/c in summer, for enough food, for family and friends, and for resources to share with others. As Mom used to say, we can't complain. We are incredibly blessed. Thank you, Lord.
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We would like to replace the laptop and printer (that Sis uses) as soon as possible. The laptop freezes and has to be restarted. The printer no longer prints color. Sis does printing each week that she is commited to doing. It is frustrating when mechanical things don't work as they should. I've been putting off replacing them for a few months, so now they are high on the list.

Edited by: ANNIESADVENTURE at: 1/4/2020 (06:36)



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12/26/19 9:09 P

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What a wonderful Christmas holiday! One of the best. Can I say perfect? It suits me. Made me happy.

AND I didn't gain weight! Controlled eating. Enjoyed myself immensely. This is the way it should be. Just my opinion.




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12/26/19 11:41 A

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I am going to re-do my Spark page, so I'm moving all the good stuff that has accumulated there over 2019 to this entry so I can find it again.


Take chances. It's YOUR plan. It doesn't have to look like anyone else's plan. If it doesn't work for you, let it go. Experiment. Enjoy your journey.

When I am tired, I am hungry for sleep.
When I am thirsty, I am hungry for liquids.
When I am feeling down, I'm hungry for support.
When I am feeling lonely, I'm hungry for people..
- Submitted by GANASSI 1/28/2011 in Weight Loss

Stop worrying about what you have to lose and start focusing on what you have to gain. - KURTZIE1998

Lose, maintain, just don't gain. -IndyGirl

But we must hold on to the progress we have already made. Philippians 3:16

Life is too short to have a bad day (a choice). - SPICY23

if you don't move, there are no golden years. just years of pain. -SPEDED2

You will never FEEL like it. If you wait until you FEEL like it, you wil never do it. (paraphrase from TED talk by Mel Robbins)

My doctor said, "One pound a week is 52 in a year." It was a life-changing statement. – Donna Gettings Apperson

You are a shining star. Never let anybody dull your sparkle. KATHYJO56

What people think of you is not nearly as important as how you feel about yourself. Maria Akopyan - 1CRAZYDOG

Some days are easy and inspiring, other days are hard and down-right boring. Don't give up! Know why you are fighting. TSTETSER

Some days you just don’t wanna do it – follow your nutrition plan or exercise, maybe both! But if you fake it till you feel it, you’ll get through it. 1CRAZYDOG

We define ourselves far too often by our past failures. That’s not you. You are this person right now. You’re the person who has learned from those failures. Joe Rogan

Failure will never overtake me if my determination to succeed is strong enough.-Og Mandino

Finish each day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in; forget them as soon as you can. Tomorrow is a new day. You shall begin it serenely and with too high a spirit to be encumbered with your old nonsense. ― Ralph Waldo Emerson

Don’t waste your time. Joe Rogan

Build confidence and momentum with each food decision you make from here on out and choose to be inspired. Joe Rogan

If you can control what you eat, you can control all other aspects of your life. Joe Rogan

No one deserves to punish themselves with their own thoughts... I want to take charge versus being a victim of my own thoughts... I have more control over my emotional and physical wellness than I probably realize. -SUSMANNIE

The most common way people give up their power is by thinking they don't have any. Alice Walker

"...You can do it if you forget the yesterdays and remember that today is yours, and the miracle is, it is always today. It will take courage..." fromTODAY IS YOURS by Emilie Loring.

I'm more capable than I think or feel. -Stephen Guise

Success is achieved and maintained by those who try, and keep trying, for there is nothing to lose by trying and a great deal to gain if successful. By all means TRY! Do it NOW!!!
~ W. Clement Stone

“Begin as you mean to go on, and go on as you began, and let the Lord be all in all to you.”― Charles H. Spurgeon, All of Grace

I love being able to participate in life. - DEBYDOINGIT

I deserve as much rest as I need or want. -Stephen Guise

Thrive, not just survive.

I've done it before,
And I can do it some more,
I've got my eye on the score, (Tick, Tick, Boom.)

Don't stop me now. Cause I'm having a good time. (Queen)

You ain't seen nothing yet. B-b-b-baby, you just ain't seen nothing yet. (Bachman Turner Overdrive)

* * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * *
It Couldn’t Be Done
BY EDGAR ALBERT GUEST
published in 1917

Somebody said that it couldn’t be done
But he with a chuckle replied
That “maybe it couldn’t,” but he would be one
Who wouldn’t say so till he’d tried.
So he buckled right in with the trace of a grin
On his face. If he worried he hid it.
He started to sing as he tackled the thing
That couldn’t be done, and he did it!

Somebody scoffed: “Oh, you’ll never do that;
At least no one ever has done it;”
But he took off his coat and he took off his hat
And the first thing we knew he’d begun it.
With a lift of his chin and a bit of a grin,
Without any doubting or quiddit,
He started to sing as he tackled the thing
That couldn’t be done, and he did it.

There are thousands to tell you it cannot be done,
There are thousands to prophesy failure,
There are thousands to point out to you one by one,
The dangers that wait to assail you.
But just buckle in with a bit of a grin,
Just take off your coat and go to it;
Just start in to sing as you tackle the thing
That “cannot be done,” and you’ll do it.

* * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * *
Today, I was asking the right questions instead of the wrong ones.
"What can I do today to make me healthier tomorrow?"
"What can I do to finish this painting by the end of the month?"
We are constantly asking ourselves questions. Rather than "Why am I so fat?" ask yourself, "What can I do Right NOW that will help me to become thinner?" We need to be conscious of the questions that we ask ourselves because our brains are programmed to come up with an answer. Make sure that you are asking questions that lead you in the direction that you want to go. -ARTISTSBRUSH

* * * * *
A pledge by LADYLUK:
I promise myself to be so strong that nothing can stop me from losing weight.
To talk health, fitness and weight loss to every person that wants to listen.
To help all my overweight friends feel that they too can lose their extra weight.
To look at the fact that I really can lose weight and to make this fact come true.
To think only of success, to work only for success and to expect only successful weight loss.
To be just as enthusiastic about the weight loss of others as I am about my own.
To forget the failures of the past and press on to the great weight loss achievements of the future.
To be motivated to lose weight at all times and to help every overweight person I meet to be motivated too.
To be so focused on doing things that help me lose weight that I have no time left to do things that make me gain weight.
To be too determined to give up, too fit to be unhealthy, too slim to be fat, and too focused on successful weight loss to permit the thought of failure.
To think well of myself and to proclaim this fact to the world by losing all the extra weight and keeping it off.
To live in the faith that I can be slim for the rest of my life so long as I stay focused on the slim and slender me that I know I can be.

Member Since: 4/6/2006

Fitness Minutes: 61,277

My Goals:
My Reason to be Healthy...
Independence! To have the surgeries I need to get my life back. To take care of myself. To go where I want and do what I want when I want.
Stay focused! Set short term goals that are challenging and keep me focused.
Concentrate on maintaining each loss.

I have lost hundreds of pounds since joining Spark without really getting where I want to be. My big goal for the rest of 2019 is to hang on to each weight loss. Eliminate/minimize weight gain.

My Program:
Nutrition goals
I am crazy about intermittent fasting and one-meal-a-day (IF and OMAD). It works for me. It is sustainable. It is a healthy way to live. Fasting lets my body switch from go mode to repair mode. (There are many kinds of fasts.)
1. While we may eat what we want on OMAD, it's important to strive for balance. Get enough protein. Listen to my body.
2. Eat more fruits and vegetables. Limit carbs.
3. Stop eating when approaching full.
4. Make water the beverage of choice. Reach for black coffee or tea when I want something besides water.
Because of health issues, I avoid sugar. I also try to limit fried foods and excessively salty foods. Doing OMAD helps because I am not reaching for junky snack foods.

Other goals:
Move more. Get enough sleep. Visit Spark often.

I will celebrate each victory, each fraction of a pound or inch lost. I do not look at how far I have to go. Set small goals. Be creative, try new recipes and new foods. Look for the p


Personal Information:
I am celebrating each day, counting my blessings. There are benefits in a good belly laugh.


Other Information:
You are their glorious strength. It pleases You to make us strong. Psalm 89:17

Serenity Prayer
- Reinhold Niebuhr (1892-1971)

God grant me the serenity
to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference.

Living one day at a time;
enjoying one moment at a time;
accepting hardships as the pathway to peace;
taking, as He did, this sinful world
as it is, not as I would have it;
trusting that He will make all things right
if I surrender to His Will;
that I may be reasonably happy in this life
and supremely happy with Him
forever in the next.
Amen.




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12/26/19 9:07 A

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Feeling so incredibly blest today. Thank you, God, for your great love and constant care. We are so blessed.




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12/24/19 10:25 P

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We went to Christmas Eve service at church tonight. Such a special service with Holy Communion. Drawing families closer together. If you don't have family there, you join someone else's group. We added two ladies (who were by themselves) to our little "family." It's a good way to get closer to others at church.

When we got back from church, RJ and the dog each opened one gift because she couldn't wait. She said she is not getting up at the crack of dawn to open gifts. I said we are not five years old. We can wait to open gifts until everyone is ready.
She loved the new Dremel tool and attachments we got for her. She is so artistic. She is really interested in the carving tool.

I did really good on eating today. It was a lower calorie day. Then tomorrow is Christmas dinner. I don't expect that will be a problem calorie-wise.



Edited by: ANNIESADVENTURE at: 12/24/2019 (22:26)



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12/24/19 9:00 A

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Non-caloric fast day did not work as planned. We had grinders delivered for dinner. My weight still went down 0.8 pounds. Now I'm wondering if timing made the difference. I fasted all day with water and 2 cups of black coffee. We ate around 7PM. I did not continue to eat after dinner. In fact, I did not stop as soon as I should have and ate the whole sandwich (with a few bites for the dog). I felt unpleasantly full but not overstuffed. It doesn't take much to fill me up any more. Being full, I was not tempted to eat after dinner at all!

I was so discouraged last night. I "wrecked" a perfect zero calorie day. I may have gone over on calories, not sure because I couldn't find the nutrition info for grinders from that shop. I selected nutrition info for a similar grinder from another restaurant. There were several listed, and I picked the one with the highest calories because I would rather err by entering too many calories than to delude myself into thinking I am doing well and be negatively surprised when I weigh. Many people underestimate calories and get discouraged at weigh in.

The upcoming election (11 months away) and the current political climate weighs heavy on my mind. Every day there is something in the news to keep us unsettled. We have a very polarized, negative press. I have never seen the level of disrespect and anger that exists on all levels today.
I thought the grandkids would suffer the repercussions in their lifetime of the insane actions of politicians (saying the opposite of everything they have stood for all their political lives in an attempt to get votes) today and brainwashing of the young in school, but I am now beginning to think it may well occur in my lifetime. I am afraid for the very existence of our country if they follow through with the things they are saying.
We are becoming a country of scofflaws, everyone doing what is right in his own eyes, only respecting the laws that serve us and lack of respect for authority.

I usually do not post about politics here. This is not the forum. This is a community of support and encouragement, regardless of one's political views. I try to keep my remarks kind and respectful and supportive. I do not like the negative feelings some people create in me by their political remarks. I can never see them quite the same again. Some use the excuse that they have a voice and are using it. We can share that we are upset and disturbed because it does affect our health, our eating, our well being. Just my opinion.
I think Spark will cease to be helpful when people make the community anything other than what it is, a community where we are united in our efforts to lose weight and be healthy. There are enough things to divide us. Different things work for different people. Different things work for us as we move along in our journey. It is ongoing, changing as we change.

I am expressing strong feelings this morning. We all have them. I will keep mine here in my journal. Why do I think it's safer than a blog? Few people find the journal entries so I can be a bit more direct. It's my day to day record. It's a place where I can think out loud and work through things and plan. It's where I can be detailed and nerdy about the numbers. It's really about me. Is that a bad thing? I try to direct my blogs to be helpful to others. That's just my philosophy. Some use their blogs to share their daily life, and that is interesting and helpful, too. I get a little wordy in my journal, not editing like I do blogs.

I feel much better for having journaled my feelings a bit. I feel the optimism starting to pour into me like liquid sunshine, starting with a smile. This is a new day. I will make it a good one, as much as is in my power.
I will be cheerful today. I will try to spread kindness and cheer to those around me. No negative words today!

Oh, and my quiet time today was based on Luke 12:22-33 about worry.
22 Then, turning to his disciples, Jesus said, “That is why I tell you not to worry about everyday life—whether you have enough food to eat or enough clothes to wear. 23 For life is more than food, and your body more than clothing. 24 Look at the ravens. They don’t plant or harvest or store food in barns, for God feeds them. And you are far more valuable to him than any birds! 25 Can all your worries add a single moment to your life? 26 And if worry can’t accomplish a little thing like that, what’s the use of worrying over bigger things?

27 “Look at the lilies and how they grow. They don’t work or make their clothing, yet Solomon in all his glory was not dressed as beautifully as they are. 28 And if God cares so wonderfully for flowers that are here today and thrown into the fire tomorrow, he will certainly care for you. Why do you have so little faith?

29 “And don’t be concerned about what to eat and what to drink. Don’t worry about such things. 30 These things dominate the thoughts of unbelievers all over the world, but your Father already knows your needs. 31 Seek the Kingdom of God above all else, and he will give you everything you need.

32 “So don’t be afraid, little flock. For it gives your Father great happiness to give you the Kingdom.

33 “Sell your possessions and give to those in need. This will store up treasure for you in heaven! And the purses of heaven never get old or develop holes. Your treasure will be safe; no thief can steal it and no moth can destroy it. 34 Wherever your treasure is, there the desires of your heart will also be.

God is in control. His ways are not our ways.His throughts are not our thoughts. He sees things clearly, things we do not know. He is not limited by time and space. He knows the end from the beginning. What an awesome God!
* * * * * *


Back to earthly thoughts. What is the plan for today?
Tomorrow is Christmas with ham and vegetable for dinner. Defintely not a fast day, though it should be a healthy eating day. No sweets planned. (RJ is starting to miss the decorated sugar cookies, and Sis is thinking about making some for her. Good thing I am not fond of her painted sugar cookies so they won't tempt me. If they were truly a frosted Christmas cookie freshly made I might have to eat one.)

So with tomorrow being a regular eating day (still one meal a day), I will try for lower calories today, and perhaps a non-caloric fast day on Thursday.

Edited by: ANNIESADVENTURE at: 12/24/2019 (16:00)



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12/23/19 12:45 P

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Sticking closely to my plan for no added sugar or sugary foods. One day I was wishing I could have a Coke. RJ told me I could eat sugar once in awhile, just don't do it very often. I would have told myself that in the past.

I am trying to reverse a liver condition. If sugar is the cause, should I be eating something high in sugar? The nutrition tracker on Spark shows me how much sugar I get every day. I am still getting sugar. I am not concerned with sugar that occurs naturally. It is probably not realistic to think (or to even want to) eliminate all sugar. I will avoid obvious choices that are loaded with sugar. However, I will deviate for special occasions. I've had birthday cake twice since Oct 26 so I haven't totally cut out everything with sugar.Only one piece of cake each time.

I am surprised how often sugary foods make it into the possible choices. No wonder we are so fat and unhealthy. When I accidentally signed up for the Sweet Tooth Challenge, I figured it probably wouldn't apply to me. I don't have a sweet tooth. Ha. A bite here and a drink there. I consumed more sugar than I realized. And Americans like things much sweeter than other westernized countries. I didn't know that until my friend visited from England. She couldn't even eat our ice cream because it was too sweet. She said some of our drinks don't taste the same either. I've wondered about that.

Edited by: ANNIESADVENTURE at: 12/23/2019 (12:48)



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12/23/19 11:33 A

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I had a blog milling around in my head yesterday but I was too tired to write it. Thought I would wait until this morning. Now I don't feel particularly inspired. LOL.

Update on my progress. The numbers show I am stuck. I don't feel stuck. I make progress. However I have been in the same 6 pound span since Nov 26. Up and down, seeing the same numbers. The problem may be the weekends.
On Sundays we eat family dinner together. We spend more time together. It's easier to eat when I am not as active. Most of the time when I deviate from one meal a day is on the weekend. I know some people recommend having an off plan day one day a week, usually Sunday when we are with family. I am not eating dinner and then a snack later on purpose.

Normally I try to eat my one meal a day around 3 PM. On the weekend, we eat our family meal earlier. Sunday, we eat when everyone comes home from church. That means I will get hungry again later in the day.

Gherlin makes us hungry. It always elevates at the time we usually eat, telling us we are hungry. When I eat earlier, it still tells me at my usual time that I am hungry.

I confuse the gherlin-sender by eating at different eating times on the weekend. Come Monday, it then tells me to eat earlier like I did on Sunday. It also makes me think about food more than usual.
To get it back under control, I try to do a non-caloric fast day on Monday. That resets my system and helps put me back in control. When I do this kind of fast, I don't think about food because the decisions have already been made.

So on Monday morning, my weight is up a little. Up and down. If I control the weekend, I would not keep covering the same ground. Well, truth is that I am at the lower end of that 6 pound range. I'm not regaining all of it.

There are 9 more days left in this year. I have spend about 20 days in the same ten pound range on the scale. Now it may not be possible to reach my 2019 final weight goal. I still have a very long way to go, but that was a big milestone on my journey. I wanted to start the new year ready to go, not carrying over from this year. I will be very good for the rest of the year and see where I can go. Not doing anything stupid. Just keep on with IF, OMAD and occasionally a non-caloric fast day. Almost impossible to string fast days together because I need lower calorie days when coming off a fast. For instance, I want to eat Christmas dinner with my family.. So if I fast today, tomorrow will need to be lower calorie and foods that can be tolerated coming off a fast.


Yesterday I heard several OMAD Revolution videos with ideas I wanted to remember. I didn't write them in my notebook so trying to remember.

He was talking about how we are not firm in our plans so are easily swayed. We think we might do a fast day, and then someone suggests food and we cave because we really don't have a firm plan of what we want to do.
Even this morning I was wavering in my resolve to follow this plan, thinking maybe I should do a lower calorie fast instead of a non-caloric fast. I got on line and picked up inspiration from my friends on Facebook that are doing intermittent fasting and talked myself back into my strong place. As I write this, I am not hungry. It is not in my best interest to waver and question if it will really matter if I eat something, and that I can always fast another day. And that is why I have been at the same weight span for 25 days. Ten of the 25 days were over my regular calorie range (1200 - 1500). Sometimes only a little over. That's why I can't lose weight just trying to eat within my calorie range. I've tried that for years and I can't sustain it.
Intermittent fasting and OMAD don't tell me what to eat. They tell me when to eat. And that has made all the difference. If I do intermittent fasting and only eat during the designated one meal time window, that eliminates all the munching and grazing and thinking about whether it really matters if I eat this or that whenever I feel like it. I can wait to eat it during the OMAD window. Of course one hopes they make fairly good choices most of the time on OMAD, fixing a healthy meal and getting enough protein. My body lets me know if I don't. It teaches me to listen to my body.

In another video OMAD Revolution was speaking about a poverty mindset. I didn't think that would apply to me. He said some people think poor people would be skinny because they don't have enough to eat. Not always true because they eat what is available. What are the cheaper foods that will fill you up? He talked about people with a poverty mindset so they hoard. When you hide food, you have a hoarding problem. Gave me something to think about. We don't hide food because we don't have to. We have plenty. Why do people hoard food? They think there will not be enough. He recommends buying only enough food for a few days. Cooking for only a couple days. My frugal nature wants to stock up on bargains or buy in bulk. The idea of prepping and preparing meals ready to eat in bulk is appealing. I haven't don it because I'm too lazy and don't have the energy. Why does that appeal to me? Because it's quick to have a meal ready? Or is there an underlying motive like a poverty mindset?
I remember the Dad in one family (who had a weight problem) grousing when he looked for something in the refrigerator, "I knew someone would eat it if I didn't eat it at dinner." He would rather store the extra food in his body than take a chance that someone else would get to the leftovers before him. We snicker at that kind of thinking. Is that kind of thinking part of a poverty mindset?
I also agree with OMAD Revolution that if the food is there (like when I stock up), that causes me to eat more because we can't let it go to waste. Fresh produces spoils quickly, and we are so wasteful. Why do we buy more than we can reasonably use?
Another reason for menu plans in my opinion. When I worked off a weekly menu plan, I save money because I only bought what I would need that week. No stocking up on everything on sale or foods that looked good and we might eat this week. I could work the specials into my menu plan, and buy exactly what I would need that week.
I am not the grocery shopper or main cook anymore. I am the clean up crew, haha. I have certain go-to things that I use for my meals, like spinach and salmon and hard boiled eggs and cheese and fruit. We always have enough for me to make a meal.
Another thing that OMAD Revolution said is to not overthink what we are going to eat. If we waver between more than one choice, we usually eat too much. Just take the first choice and go with it. Tomorrow is a new eating day so if that wasn't satisfying today, you can go to the other place tomorrow. Just eat and be done with it. Don't spend time agonizing over your decision or what and where to eat.


When I did Weigh Down Workshop (intuitive eating) years ago, they told us to stop eating when approaching full. Wrap up the rest of our plate and put it in the refrigerator for later. They taught us that we don't have to eat everything right now. There will always to more to eat. We are blessed to live where we have plenty to eat. And if you happen to get hungry (real stomach hunger, not head hunger), you won't die if you have to wait a bit to get something to eat. They were right. Most of us had trouble at first learning how to tell if we were experiencing true stomach hunger. The first week, it took me four days to be sure I was physically hungry before I ate. I felt so good!

Edited by: ANNIESADVENTURE at: 12/23/2019 (21:45)



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12/21/19 12:24 A

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Successful zero calorie fast on Thursday. I needed to do that to reset.

Successful IF and OMAD today. Total calories for OMAD lunch was 695 calories. I usually avoid bread, but today Sister made egg sandwiches on dark rye bread. I had 1/2 cup of 2% milk with it. A clementine added a sweet ending.
Drinking Aldi's salted caramel coffee (black, made from grounds, no additives). Simply flavored coffee.

Tomorrow we will be going to a restaurant for dinner. It's Sister's gift to me. Her grown daughter is coming. She is a joy to be around.


Haven't been sleeping well. Last night my thoughts were roiling with the political stuff happening in Washington. I can't do anything about it. I pray. I ask God to help people to take off the blinders and recognize truth. God is sovereign, but that doesn't mean everything goes my way. There is so much going on that we don't see.
After an hour or so, I finally got up and worked at the desk until 2 PM. Got a lot accomplished. Then back to bed. The rest of the night was full of troubling dreams that kept waking me up.

Tried to nap today but someone woke me up. They said they figured if I was sleeping, I wouldn't answer. Well, geez. You just woke me up by talking to me, sweetie.

Pleasant reaction to my zero calorie fast day this morning when I got on the scale. Down a little over 4 pounds. It's not easy to hang on to losses from zero calorie fasts. As soon as I eat again, I usually gain a little. Hopefully that won't happen since today was lower calorie. Always a good idea to start lower calorie after a fast.
Wish I could have made it two zero calorie fast days in a row but that is not a good idea since we are going out to eat tomorrow. That will probably include a meal within my calorie range. If I would go from zero-calorie fast day to a normal calorie range day, my stomach rebels. Having a lower calorie day between a zero calorie day and a regular calorie day is a bit gentler on my system.

I was so excited to have successfully completed the zero calorie fast. Giddy and euphoric. Back on track. Strong and in control again. I can do this.

There are only 11 more days left in this year. That should motivate me to stay the course so I can still meet my goal target for this year. I will not set myself up for disappointment if I don't reach it. I will give it my best effort and celebrate all that I have accomplished.
I posted this on my Feed today. It sums up what I am saying.




Edited by: ANNIESADVENTURE at: 12/23/2019 (12:36)



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12/19/19 1:38 P

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Note: I moved a lot of this content into a blog I posted today...just in case it looks familiar to you!
* * * * *
I've really messed up people this year about what to give me for Christmas. When we reach a certain age, there are not a lot of things we need. We are trying to rid out, not collect.

I usually receive chocolates. I like a chocolate occasionally. Just having them in the house is enough. I don't over indulge. I still have two unopened boxes. I don't know when I got them so they may have to be thrown away (in case they are too old to pass on to someone else. Does chocolate get too old?)

In October I eliminated sugar from my diet for health reasons.

Now it's Christmas season. It started with the commercials on television. Suddenly the memories of all the things we used to make at Christmas are coming back to bother me. I love to make treats to give neighbors and friends.

I like homemade cookies when they are freshly made, especially chewy or soft ones. We only have frosted sugar cookies once a year. Sis dozens of painted sugar cookies every Christmas that she gives away. We haven't made a single cookie this holiday. Yes, I miss it. I miss the idea of having baked goods around more than actually eating them. It's sentimental. It's family and friends. It's all the part of the goodness of the holiday.



We skipped the cookie reception last night following the little ones Christmas program. What! All those lovely homemade cookies. What am I thinking! My brain whispers that one won't hurt. Just one? I know I can do moderation.I don't go crazy with treats because another part of my brain knows the fun is in the anticipation. Nothing ever tastes as good as anticipated, so I can stop with a bite.



So why am I doing this? For my health. I've read a lot about non-alcholic liver problems. The researchers list various causes, but the only thing they all agree on is the detrimental effect of sugar on the liver. This is reversible if I avoid sugar. That is why I choose to eliminate sugar as much as possible. I still get some natural sugar in fruit which I consume in moderation. Some fruits are higher in sugar than others.
I bellieve eliminating sugar may also be helpful to avoid having cancer again. I am very fortunate to only have seven months to go yet with the oncologist. Does that mean I'm safe? Is one ever safe?
Sweets also negatively affect my arthritis. I know that from experience.
Doesn't it just make sense to cut back on sugar?




Sis was getting distraught about what to get me for Christmas this year. I've tried to make suggestions, like stamps and paper goods from the stationers. I like books. I suggested a gift card to a restaurant. I used to love when my staff would give me cards for restaurants.
Finally today I suggested why not treat the three of us (including her daughter who lives with us) to a lovely meal at our favorite restaurant. She thought it was a great idea, so that is planned for Saturday.
I am looking forward to one of their hearty whole-meal salads...though I have been known to change my mind right up to the time we are sitting at the table looking at the menu. I am quite aware of the nutrition info for many of their offerings because we've eaten there for years. It was my Dad's favorite restaurant.

I love going out to eat. Haven't been able to do that too much since I have trouble getting into the car after my last replacement. I still drive but someone has to help me get my one foot in. No trouble getting out by myself. That means I can't just call up a friend and plan to meet up somewhere like I used to do. I really miss that. Just one more reason why independence is the root of most the reasons on my list for losing weight. They are all health related.

I am still working on exercises to strengthen my legs. I do the exercises the physical therapist had me do (side kicks, back kicks, front kicks.) Squats hurt my knee that clicks and grinds and may need replacing in the future. The floor exercises (done on the bed) are just so hard. Bridges give me a headache.

One exercise that would be beneficial is lifting the leg up and over something while standing. They had me use a stack of paper cups. Seems wasteful to me so I'm looking for something else in the house that would adapt to that (without hurting me if I catch it with my foot or knock it over).
Another exercise they had me do that I need to add again is lifting the foot up and holding for a few seconds, repeat, while sitting. That is painful and difficult. The muscles to my hip got very lazy and found work-arounds during all the years when I had to wait for a hip replacement. They said I was too young, and that I should wait until I was over 50 before having the first hip replacement. (I had bilateral hip surgeries when I was young. Pinning and bone graft. That brought on arthritis at a younger age than usual.)

Edited by: ANNIESADVENTURE at: 12/19/2019 (16:44)



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12/19/19 6:54 A

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Thank you for leaving comments. It always surprises me when someone finds the journals here. They are a well kept secret. My journal is where I do my daily entries, sometimes thinking out loud, assessing, planning. It's a record of the daily part of the journey.
When I post a blog, I try to create something that will be helpful to others. Many times it springs from my thoughts recorded here in the journal.

To answer the question, what is IF and OMAD.
IF and OMAD are not diets. They tell you when to eat, not what to eat. You can take any plan you are doing and fit it into IF and OMAD.

IF is intermittent fasting which we all do to a certain extent. Most people fast at least 8 hours a day while sleeping. I started with 16:8, which is fasting for 16 hours and having an 8 hour eating window. Fasting periods may include non-caloric beverages like water, black coffee, and tea without additives. I choose not to drink soda (even zero calorie).

OMAD is one meal a day. It was a gradual progression, born out of IF for me. I found I was full and satisfied after one meal, so I closed the IF window to 23:1. It helps me control the snacking and grazing, especially late at night. It made me feel free, where I was not always thinking about food. I knew I would eat again at the same time each day.

I really like the videos posted onYouTube by Six Miles to Supper and OMAD Revolution. There are a lot of other good ones out there, too.
Kayla Cox (Six Miles to Supper) takes a laid back approach. She eats what she wants (what she is serving her family for dinner) for her OMAD meal. She has lost the extra weight and is maintaining now. She emphasizes keeping your plan simple. Don't complicate it with a lot of rules that you can't keep.
OMAD Revolution takes a different approach. He makes a lot of instructional videos. Take what you can use from them but don't get hung up on following anyone exactly. In fact, that's why he hesitates to answer when people ask exactly how he does it (what he eats, etc) because it needs to be tailored to you.
* * * * *

Update on my progress:
Yesterday was better. I am down 0.8 pounds this morning. I have not given up on my 2019 goal. I will do what I can.

Last night was the preschool Christmas program. So adorable. I may blog and post pictures later. The program was followed by a Cookie reception. I love homemade cookies. Homemade frosted Christmas cookies are on my list of favs. However, I cut sugar out of my diet in October for health reasons. I can't change that now, not even in moderation, until I reverse the health condition that brought about this change. It will take time. I will not be able to eat sweets very often the rest of my life.

Edited by: ANNIESADVENTURE at: 12/19/2019 (06:57)



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12/19/19 4:14 A

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My weight is up a few pounds this month too - December IS hard! Another Sparker, Harry, who has a Community Journal @I_ROBOT posted this, which I thought was a helpful attitude:-

"X-Mas feeding frenzy is planned to include an unexpected slip.
One must always plan for the unexpected.

Best I can do is limit the damage.
Thank goodness, it only comes around once a year.

Before, it was mindless eating.
Now, it's mindful eating with a slip here and there."


Edited by: SWEETENUFGILL at: 12/19/2019 (04:16)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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12/18/19 2:46 P

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Don't be too discouraged. December is notoriously bad for putting our goals at risk. Count the year as your success. What is IF and Omad
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Start weight 15/12 88.9


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12/18/19 8:20 A

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I am going in the wrong direction the last couple of days. I have let things creep in from the old way of eating. I have not been adhering as much to IF and OMAD over the weekend and on Monday, too.

Update:
Sun 12/1 -Christmas party(2 meal day) 1820 calories- up 3.6 pounds Mon
Mon 12/2 - 880 calories - down 1 pound on Tues
Tues 12/3 - 594 calories - down 1.2 pounds on Wed
Wed 12/4 - 809 calories - down 0.6 pounds on Thurs
Thurs 12/5 - 0 calories fast day - down 3 pounds on Fri
Fri 12/6 - 1468 calories - up 2 pounds on Sat
Sat 12/7 - 0 calories fast day - down 3 pounds on Sun
Sun 12/8 - 1460 calories - up 2.8 pounds on Mon
Mon 12/9 - 642 calories - up 1.2 pounds on Tues
Tues 12/10 - 2614 calories - lost 0.4 on Wed
Wed 12/11 - 0 calories - down 2.6 on Thurs
Thurs 12/12 -1020 calories - up 0.6 on Fri
Fri 12/13 - 1699 calories - down 0.6 on Sat
Sat 13/14 - 961 calories - up 1.2 on Sun
Sun 12/15 -2175 calories (2 meals) - up 2 on Mon
Mon 12/16 - 1968 calories (2 meals) - up 2 on Tues
Tues 12/17 - 1525 calories (2 meals) - up 0.6 on Wed

I have wiped out all the loss for the month. I weigh more than I did on Dec 1.

I have 13 days left in this month. I have put my milestone goal for 2019 in danger.

Back to IF and OMAD. I have already planned my OMAD meal for 3PM, a taco salad (without the fritos), just over 500 calories. Back to non-caloric drinks the rest of the day.

Edited by: ANNIESADVENTURE at: 12/18/2019 (08:22)



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12/17/19 1:41 A

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From Warrior Sue's blog, pre-holiday blues
I have so much to be grateful for. If I need to fight for my own peace? Let's go....Now I need to put my energy into what it takes for me, to overcome and even welcome, the holiday season.

For me?

prayer: continuous prayers of gratitude for all that I have.
alone time : to relax and regenerate, whether that means a nap, a favorite TV show, or just being quiet and cozy
music: to soothe my soul
exercise: to get the stress out of my body
healthy eating: making good choices and not filling up with excess yet eating what I enjoy. That means not an overload of alcohol, sugar, or caffeine.
staying in my own lane: understanding the boundaries of relationships, especially around the holidays, and being a conduit of love and care






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12/16/19 3:05 P

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I need this today. Where I am currently is not my final destination.
I am not depressed. Just a little disappointed that I am not staying strong and on track. Time to go back to my strong place again. Time to tell myself I can do this. I have and I will. It has not been perfectly, and that's ok. It is a journey. I can do what I have to do right now in this moment.



Edited by: ANNIESADVENTURE at: 12/16/2019 (15:09)



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12/16/19 12:12 A

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www.youtube.com/watch?v=KwAeOcyW6o8

by OMAD Revolution
4 Big Tells (Secrets on How Food Addicts Think) From Your Emails

1. When you long to cut lose and eat again. It shows you are out of touch with normal eating. You will NEVER be able to go back and cut lose any more than you can go back and believe in Santa Claus.
When you plan your day around food [obsess], it's an indicator of a disorder.

2. When you look for easy shortcuts. If you want stuff free or easy, you are trying to buck the system. You believe you deserve better than anyone else.
There are no short cuts.

3. When you put your weight loss success in someone else's hands. You are thinking like a victim. You think life is bigger and tougher than you. You are a sheep following the crowd.
You should say, "Thanks for the tips. Now I know how. Now I'm going to kick butt." Go out and succeed.

4. When you recover binge from a diet. You start a diet. You mess it up. So instead of salvaging it, you binge until some future day when you say you'll start over, like next week, next month, the new year.

You do not have to be a slave to your eating.

Edited by: ANNIESADVENTURE at: 12/16/2019 (00:17)



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12/13/19 7:07 A

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I did a zero-calorie fast day Nov 19 to move past a plateau. It worked, so I did another one on Mon, Nov 25. Even though I had no weight gain over Thanksgiving, I did another zero-calorie fast day the day after the holiday. Very nice results.

I started December out badly, having a Christmas party on Sunday, Dec 1. That made two meals in one day, something I had not been doing since going OMAD. Not bad on calories but enough to cause a 3.6 pound gain the next day.

I decided to go from 5:2 to 4:3, upping the "fast" days to 3 each week. Partway into it, I experimented with alternate day fasting. That is, fasting one day (whether zero-calorie or low calorie), followed by a feed day (up to my calorie limit), then another fast day, then feed day.

I used zero-calorie days on Thurs Dec 5, Sat Dec 7, and Wed Dec 11. There were some low calorie fast days mixed in there, too. The results were good after each fast day but not so good in the overall scheme. After feed days (even though calories were within range), there was a gain. So I weighed the same on Dec 10 as I had weighed on Dec 1. Frustrating result.

Another change this month is my sleep. I got a lot more sleep in November. We know our breathing changes when we sleep and we exhale toxins and lose weight when sleeping. I definitely need to get back to going to bed earlier, and being quicker to take naps as needed.




Easting Options:

1.Go back to Fast 800. Very slow results (losing a fraction of a pound at a time) but still continuous progress.

2.Experiment: string zero-fasts into consecutive days. There are health benefits to 3-5 day zero-fasts that one does not get with single day fasts.

3. Alternate day fasts, keeping calories lower on feed day. Not sure how fasting day would look (low calorie fast vs zero calorie fast).

The weekend is coming so it's not a good time to try a longer fast. We have the grands on Saturday. On Sunday we have lunch together. (I am making V8 roasted vegetables).

* * * * *
Chris James was interviewing his brother on The Healthy Alternative. I don't remember which one said it but they seemed to agree. One remarked about detoxing from coffee. First I've heard of this. In fact, many zero-calorie fasting people have said to drink water, black coffee, or tea without additives during fast times (no-food fasting, whether IF or no-food fasting). I have been drinking black coffee on most days, usually one or two cups.

One of his guests who was over 400 pounds and needed to lose a lot of weight as quickly as possible, did some water fasts and some dry fasts, for extended periods (up to 7 days at a time). I have no problem with water fasts. Dry fasts are alarming. The body needs to be hydrated.
I googled it and the answer was that dry fasts moves the body through the stages faster so that by Day 1, the faster is already experiencing the health benefits of fasting that is normally achieved by Day 3 on water fasts. I still wonder if this is safe. I've always heard that we can go long period without food but that our body absolutely needs water.
Dry fasting is not an option I would even consider.

Edited by: ANNIESADVENTURE at: 12/19/2019 (06:33)



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12/12/19 12:48 A

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Another successful zero calorie fast day done. Today will be IF and lower calorie OMAD.
I have done more zero calorie fasts recently than I plan to do in the new year. I am still trying to reach that major milestone weight by the end of the year. Then next year I will slow down a bit and rely more on IF and OMAD. I will save the zero calorie fasts to break plateaus or if I feel I need to do a fast for other reasons. I will be going back to 5:2 (or 4:3), with 2 or 3 lower calorie fast OMAD days. As long as I don't go over my limit on calories on the other 4 or 5 days, I am not going to worry about calories. I will continue to log everything in the nutrition tracker because it lets me see exactly where I am.


I've been very careful to not discuss my eating plan at home. It you talk about it, you leave yourself open to comments. RJ is sharp. She's picking up on stuff I've never said, just observing what I quietly do. I think I'm quietly going about my day without drawing attention. I don't want to say negative words like sneaky but It's late and right now my brain can't come up with a better description of my behavior.
She told her Dad and his girlfriend that I have lost a lot of weight eating one meal a day and cutting out sugar. I have mentioned I cut out sugar, only because I've turned down sugary foods. I try not to talk about it too much. I NEVER told her I am doing one meal a day. How did she pick up on that? Many days everyone just gets what they want to eat when they want it. There are times we will eat one meal together, like Sunday lunch after church. Several times she's told me to help myself to something she's made and I acknowledge it but don't act. Today she told me several times to help myself to the roast in the crock pot. Is she watching me? How does she know I didn't? Others did so it isn't like the roast looks undisturbed like when she put it in the crockpot. Sometimes she will question if I've eaten at all today. I do NOT want to discuss zero calorie fasting with anyone yet. They would probably worry about me. If they are going to worry about anything, they should be more concerned about all this excess weight I am carrying around that is damaging my health. I always dodge giving an answer when she asks anything. I know she means well. She cares about me. We show we care by feeding people.

I want to share this wonderful way of eating with my family but I don't want anyone giving me grief about any of it. It is working for me. Not really very nice to know where the well is and not tell those you love where that well is when they so obviously need water.
It makes Sis feel bad because she claims she can't lose weight. She never was heavy until she moved in here with me. We are both aging and slowing down. I never wanted anyone else to get heavy like me. Even RJ has gained weight since coming here.
RJ does the grocery shopping so the choice of food in the pantry and fridge is hers. We do put items on the grocery list that we'd like her to pick up.

OMAD may not work for everyone. RJ had a gastric bypass many years ago and has to eat small amounts throughout the day.
People have to be ready to embrace OMAD. I would never push anyone into it.
* * * * *

Recent gems from others:

1. I guess RJ telling her Dad that I am doing great should be considered a gem. That she even noticed that I've lose weight is a gem.

2. She was facetiming with her daughter one evening. I was across the living room moving around. Her daughter suddenly asked if that was me and that I had lost weight. She said my wrists were smaller. It was just a quick glimpse from across the room, flashed on her phone screen. RJ has mentioned several times that her daughter noticed I have lost weight.

3. Tonight when a friend was here she mentioned that I've lost weight and asked questions. I said I am eating normal food and watching the calories, and that I quit sugar in October. It's so much more than that. It's IF and OMAD, but I wasn't ready to discuss that with her. (She's a bit gossipy.) If watching calories worked, I would have lost weight and kept it off long ago. That doesn't work long term for me. The difference that OMAD and IF bring to the table are limiting the time I eat, eliminating all the grazing and snacking. It also limits calories when I only eat one meal a day, stopping when full.

Edited by: ANNIESADVENTURE at: 12/13/2019 (16:01)



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12/11/19 3:03 P

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A couple of good OMAD posters on YOU TUBE are OMAD Revolution, One Meal a Day Diary, and Six Miles to Supper. None of these people are scientists. Some have done a fair amount of research. They are all living the OMAD life and sharing their experiences. I have picked up information that I can use from each of them. They all encourage us to eat foods we like because that is more sustainable.

Eat balanced. Adjust. Enjoy life. And most of all, it is YOUR journey.

OMAD Revolution gives a lot of good, middle of the road, information. I don't always agree 100% with everything he says. The clip of his meals for a week were interesting. Not my thing as a whole, but gave me ideas that I can adapt to me, especially protein ideas. He likes rice and beans. I have been avoiding grains. He doesn't go crazy cooking gourmet meals. He us opposed to cutting out food groups, doing keto or worrying about carbs. The key is balance.
One thing he said that stuck with me is "If you are not enjoying yourself, if you are not having fun doing OMAD, you are doing it wrong."

One Meal a Day Diary is interesting. He is documenting what he tries. While normally he chooses to eat healthy, he did an interesting experiment. One week he went Asian. The next week he tried a different fast food restaurant to see if you could still lose weight doing fast food and OMAD. For instance he had a Big Mac and diet Coke, along with other things he prepared at home like mushroom soup. At Taco Bell, he had the 800-something calorie burrito. Can't remember what else he had. At each restaurant, he chose one or two things. No combo meals. No fries. He stayed within his calories. He did not go crazy. This is not to say he is recommending fast food. For the past three years, he has shown us how he eats healthy. Wish I could make the salad he makes with prepped (packaged) kale, brussel sprouts, some kind of seeds and dried cranberries and other greens. He added protein to that.

Six Miles to Supper is my favorite. Kayla Cox and her family are RVers, living simply, traveling to different areas. She eats what her family eats, one meal a day. She advises to keep it simple. Don't add a bunch of rules that make it hard.
She also chose at the beginning of her weight loss journey to walk 6 miles every day. Sometimes that was in the house. Sometimes it was outdoors. No reason for 6 miles. It was a random pick, based on the number of steps in a mile. She thought she could do that many steps in a day while still raising young children.

There are so many interesting clips out there by a lot of people doing OMAD.




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12/11/19 2:31 P

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Strange thing happened. I thought I would show a gain when I weighed this morning after enjoying the birthday bash yesterday. It didn't happen. I lost 0.4 pounds. What??? How did that happen?

Update:
Sun 12/1 -Christmas party(2 meal day) 1820 calories- up 3.6 pounds Mon
Mon 12/2 - 880 calories - down 1 pound on Tues
Tues 12/3 - 594 calories - down 1.2 pounds on Wed
Wed 12/4 - 809 calories - down 0.6 pounds on Thurs
Thurs 12/5 - 0 calories fast day - down 3 pounds on Fri
Fri 12/6 - 1468 calories - up 2 pounds on Sat
Sat 12/7 - 0 calories fast day - down 3 pounds on Sun
Sun 12/8 - 1460 calories - up 2.8 pounds on Mon
Mon 12/9 - 642 calories - up 1.2 pounds on Tues
Tues 12/10 - 2614 calories - lost 0.4 on Wed

I like numbers. I like details. Numbers tell the truth. They don't know how to lie. But the numbers above are not directly correlating to calories consumed. Can't put too much value in calories expended because I would fall into the sedentary category. Sleep is a component. I've been slacking in that area, too. Getting enough sleep plays a big role in weight loss.

So far today is a zero calorie fast.
RJ put a roast in the crock pot. Humpf. We'll see where this goes. Will I stay the course? I have the option of making it a regular OMAD though it's a little late for my eating window. I could also make it a low calorie fast day. I think I will go for zero calorie fast.

Edited by: ANNIESADVENTURE at: 12/13/2019 (16:02)



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12/11/19 3:16 A

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Family birthday eating went slightly off track from my plans.

I had planned to have an apple and clementine before eating the planned pizza and cake so I wouldn't be hungry and would stick to my plan. I ate those around 1.

Birthday girl showed up later than expected. Still not bad. The pizza arrived shortly after 3.

We had each picked what kind of pizza we wanted.I tried the chicken barbeque. Sis had bacon and onions thin crust. Birthday girl had deep dish, no sauce, pepperoni, sausage, and mushrooms.
I ordered three small pizzas, small order of Mozzarella bread for Sis and Lucy. The pizza place also replaced the missing reward cookie from the October order.

I planned to have 2 pieces of pizza and 1 piece of cake. Logged it in the nutrition tracker. All good for calories.

Did I do that? Yes, plus a bit more! Yikes! Not really as bad as it sounds.
I had 3 pieces of pizza, 3 pieces of Mozzarella bread (about 1x3 each), 1/3 of the chocolate chip flat cookie (shaped like a small size pizza). I drank water.

By then birthday girl wanted a nap. She had spent the morning at her Dad's house which is why she was late coming to us. She had a gastric bypass years ago, so whenever she eats she has to nap. She calls it a food coma. (She ate about three pieces of her deep dish pizza...and shared some of those bites with her dog.)

So it was later when we had her birthday cake. I could have (and should have) passed. It was white cake with lighter "whippy" frosting (from Kroger bakery), served with vanilla ice cream (which I did not need).

I quit eating sugar in October. I felt quite sick after eating cake. Remember that I had some chocolate chip cookie earlier. It was good when it was warm from the oven.
I planned to eat one piece of cake. I ate one piece.I did not plan to eat chocolate chip cookie. I do not plan on having any more sugar. I don't miss it.

Because the sweet upset my stomach, I had two pieces of string cheese.
Then I had another clementine.

Total calories were 2614. Look at the entry below to see what calories have run this month.

I know the scale will not be pretty this morning so I am considering making today and possibly Thursday liquid fast days. I'll see how I feel when my eating window opens at 2:30PM today. Either way, it will be ok. If I do a partial fast (500 calories) instead of a full non-caloric liquid fast, I don't have a chance of getting back to showing no weight gain by official weigh day on Friday, especially with the gains I've already had this week. That's ok, too. Disappointing, yes, but this is my life and my journey. I have been working on eliminating those pesky weight gains, but they happen. It's life. Weigh in on Friday, and let it go. Move on to a new week after Friday.

I do wonder if I have now set myself far enough back that I will not reach the milestone goal I had for this year. That would be very disappoiniting.
I will be diligent and give my body the chance to make it happen. We'll see how it goes.

It is now Wednesday. I am 100% right back on track with my eating plan: IF and OMAD.

Edited by: ANNIESADVENTURE at: 12/11/2019 (03:22)



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12/10/19 9:20 A

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Not good news. I am up 1.2 pounds, going in the wrong direction again.
My pattern for December is not good.

Sun 12/1 -Christmas party(2 meal day) 1820 calories- up 3.6 pounds Mon
Mon 12/2 - 880 calories - down 1 pound on Tues
Tues 12/3 - 594 calories - down 1.2 pounds on Wed
Wed 12/4 - 809 calories - down 0.6 pounds on Thurs
Thurs 12/5 - 0 calories fast day - down 3 pounds on Fri
Fri 12/6 - 1468 calories - up 2 pounds on Sat
Sat 12/7 - 0 calories fast day - down 3 pounds on Sun
Sun 12/8 - 1460 calories - up 2.8 pounds on Mon
Mon 12/9 - 642 calories - up 1.2 pounds on Tues

Zero pounds lost for the month.

1. My calories were too high on the 12/1, 6, and 8. I gain weight when I go over 1200.
2. Alternate day fasting is not working for me.
3. Fasting is working for me.
4. All days are OMAD except 12/1.
5. My window has widened. For example, yesterday I ate the chili mac within the one hour window. A couple of hours later I had the popcorn. An hour or more later I had the blueberries. All of that was fine for calories. Would I not have gained today if I had kept it within that one hour window? I will tighten up the window back to one hour, ONE meal a day.
6. What other conclusions can be drawn from these figures?
Last night I was thinking that I should go back to what I was doing at the beginning: Intermittent fasting 23:1, and 5:2 (500 calorie fast days on Monday and Thursday, and up to 1200 calories the other 5 days). Save the liquid fast days to break the plateaus or when I need that extra loss to meet a goal.

We'll see what today does. It is RJ's birthday. I have already logged the food I plan to eat in the tracker: one piece of birthday cake, 2 slices of pizza, an apple. Under 1000 calories for the day.

Edited by: ANNIESADVENTURE at: 12/13/2019 (16:03)



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12/9/19 11:34 P

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The kids were here tonight.We had leftover mac & cheese, so RJ added canned chili (without beans) to it to make chili mac (baked in the oven).

I decided to break my non-caloric liquid fast and change it to a low calorie fast day. One lesson I've learned recently is that it is smarter to take a small portion and go back for seconds than to use the one plate only and take too big a portion the first time. I used a very small bowl. Went back for a second helping later. I think the bowl holds less than 3/4 cup, but to be safe I counted each helping as one cup. I'd rather count calories higher and miss, than to count them lower and miss. This way I won't be disappointed with the results on the scale on Friday.

When I tracked everything in the nutrition tracker tonight, I couldn't believe it was about 600 calories because I was full. I was sure it would have come in higher. I double checked everything and it's right. It is amazing how little it takes to fill me up doing IF and OMAD.

Can it really be this easy? All the years I struggled unsuccessfully to stay within 1200-1500 calorie range! Why didn't I know about this? Thank you, Dr Mosley, Dr Valter Longo, Dr Jason Fung, Dr Mindy Kelz, Dr Krista Varaday, Kayla Cox and so many others.

Edited by: ANNIESADVENTURE at: 12/13/2019 (16:03)



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12/9/19 2:09 P

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One more thing I would add to the entry below.

IF and OMAD make me feel in control. That has been a missing piece. I struggled to stay within my calorie range (1200-1500 for years). Many times I was over 2000. Not good. No wonder I weigh more than when I started. When I stayed under the limit, there were times I felt unsatisfied and even hungry.
With IF and OMAD, I don't have that feeling any more. I am not tempted when it is not time to eat. My mind isn't obsessing about food. I am not always thinking about what else I can eat. I don't keep looking in the refrigerator or pantry.
I am not tempted to get something to eat every time I am our running errands. I don't think that I HAVE to eat because it's now past my regular eating time. I am comfortable about waiting until I get home, knowing I can control the quality and quantity at home.
I've wondered if this is how an eating disorder (strictly undereating) starts. At this point, I don't think so. I am at a very unhealthy weight. Any pounds and inches I can lose will help. If I was skinny and imagined I was still fat, that would be an eating disorder. If I severely overeat (as I've been), that probably falls under eating disorder. Having a semblance of control is not unhealthy. I am getting my life back. I am trying to make the days I have be healthier ones so I can be more active and independent and enjoy life.

Fasting has been around forever. It is one of the spiritual disciplines. I've admired people who practice it. I have not done well there because I didn't understand all the different types of fasts like I do now. One size does not fit all.
I've known a couple of spiritual giants (to me they were heroes) who practiced fasting once a week on a regular basis. They also happen to be thin and healthy. Is that a coincident? They are a cut above us other mortals. They know something we can only catch a glimmer of. It always seems beyond what I could do.

I've stumbled into a successful way to fast as a tool to improving my health. The door is cautiously opening to a world I longed to access. It's the key to many things.
No longer on the outside looking in.

Wish I could share this in a blog. Would it help someone? Would it bring out the naysayers?

Edited by: ANNIESADVENTURE at: 12/9/2019 (14:14)



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12/9/19 10:55 A

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Spark set my calorie range too high. Most places I look have it set too high. I cannot eat 1600 or more calories a day without gaining weight.
I keep my range 1200 to 1500. If I eat around 1200 I lose weight. If I eat more I gain. My metabolism rate probably figures into that. What my body is used to eating may be part of the reason it is so low.

1200 used to be a "safe" calorie amount to lose weight. Science is setting the limits of "safe" on it's head. There are ongoing tests. It may be awhile before the final decision is in.

Lower calorie for a period of time to allow the body to lose faster has been recommended by Dr Michael Mosley. First it was the 5:2, dropping calories to 500 on 2 days out of the normal eating week. Then it was the Fast 800, allowing 800 calories per day for an extended period while actively trying to lose weight; then switching to the 5:2, with only 2 days being 800 out of a normal eating week. He recommends a Mediterraen diet with this plan. There are a few dishes I like on the plan but many more that I would't eat.
While I like the over all concept of 800 and 5:2, I would prefer my own eating plan. It is important to get enough protein (not necessarily meat) on this plan.

Intermittent fasting is generally accepted as healthy. People have been doing that on a regular basis, fasting during the 8 hours they sleep. With IF, the hours can be extended by skipping a meal and not snacking, like after supper or not eating in the morning until lunch.

There are partial fasts, like the 5:2, where we eat one meal of 500 or two meals of 800, or whatever we decide.
There are liquid fasts where we don't eat for a certain period, and only drink non-caloric beverages like water, black coffee, and tea with no additives. Some people add diet soda. I don't drink soda at all.
There are dry fasts with nothing to eat or drink. I don't feel those are a safe option.
There are alternate day fasting plans for fast weight loss. Dr Varady calls it fast day, feast day. She found that people generally did not go nuts on feast day. They came in only a little over what they would normally eat. They lost weight.

My favorite is OMAD, one meal a day. When I first heard someone on Spark say she and her husband did OMAD, I didn't think much of the idea. What is the purpose of still consuming most of your daily calories in one meal? How can anyone lose weight doing that?

I started with intermittent fasting (16:8, from noon to 8PM) to control the night time munching after supper. I can pack as many calories into unhealthy munching at night as I consume all day. And it makes me gain a lot of weight over time. I would get it under control by saying no eating after supper. That would last for awhle and be ultra successful. Then months later nibbles would start slipping in and soon I was back to full blown munching whatever I wanted and many things I didn't really want, and the weight would go back up and up.
IF closed that night time eating. Absolutely no eating from 8PM to noon the next day.

Then I started to learn the health benefits of fasting, way beyond losing weight. The IF window for eating started shrinking.
I also found after I ate one healthy meal, I was satisfied and not hungry when it came time for supper. I did not WANT to eat. So one day I didn't. I felt fine. I made it easily after noon the next day. My regular meal started being around 2:30 or 3PM.It soon became a habit. That is how I shifted to OMAD, one meal a day.
The meal was usually a little under my calorie limit. It was mostly 800 to 900 calories, occasionally more or less. Hmmm, sound like the Fast 800, doesn't it?

My plan has evolved to include many elements from different plans:

IF for a one to two hour eating window, cutting out all snacking. This works well for me. The window can flex if necessary, such as for social occasions. Once in a great while, it may include two eating periods in the same day.

I am trying to roll 5:2 into 4:3 to include an extra low calorie or fast day. There is so much value in fasting. At times this looks more like alternate day fasting.

Alternate day fasting and extended fasting does not work as well for me because I have trouble coming off a fast. I eat when I think I should (and avoid meat) but still get an upset stomach. Part of that may be eating too much on the day I come off because of it being a regular calorie day. That is just too much food. I need to eat lightly on the day I come off. Well, if doing alternate day fasting, that does not work well since the next day will be a fast day. I am concerned that I feed my body the nourishment it needs to be healthy. It does not feel right to me to fast one day, eat lower calories the next day, then fast again the third day, and repeat. So I think there needs to be bigger gaps between true fast days...or some of those fast days need to be low calorie fast days, not true fast days with non-caloric beverages only.

I know carrying this much weight is totally unhealthy. It is just as big a threat as not eating enough with crazy eating plans.

I've had a number of health issues since 2004 (one which brought me to Spark in the first place). I had another one in October this year when I became adamant about eliminating as much sugar as possible and have successfully stuck to that since. I've had one hard candy and tried pumpkin spice cereal twice since then, and I plan to have one piece of RJ's birthday cake tomorrow. Otherwise, zilch. Not one Coke or Mountain Dew. It has not been hard to make this change. Being scared is a great motivator.

There were two other changes I made at the same time besides eliminating sugar.
Eliminating extra salt and avoiding deep fried foods.

With fasting, there is a lot of advice about making sure to get enough salt so I've relaxed that idea a bit. I still do not eat bagged salty snacks, like chips, Cheetos, Doritos, Fritos, etc.

We love fish. RJ brought Long John Silver's home twice and I had some. My stomach was upset the first time after eating fish and hush puppies. The second time was to celebrate Sis' birthday (who loves fish). I cut back on what I ate and was ok.

In one article that I read about liver damage, it blamed it on these three things (salt, sugar, fried foods). The other research I've done only agrees on sugar being the culprit. I would say I've done a smashing job on eliminating as much sugar as possible. There will always be some sugar even in natural whole foods. I'm not as worried about that. I have eliminated adding sugar to food or eating sweets or foods with a lot of added sugar.


Edited by: ANNIESADVENTURE at: 12/13/2019 (16:08)



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12/8/19 8:22 A

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Another successful non-caloric liquid fast. Weight went back down where it was before the kids came over plus lost one pound towards next Fridays official weighing.

I have to do something with the leftover mac and cheese for lunch today, so I'll be checking out recipes. I hope to bake it in the oven. Still have a lot of chicken tenders too. Looking for a way to fix this that it won't shoot my weight up. I have the calories to use but not my body doesn't react the same to these kind of calories as it does to veggies or salad.




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12/7/19 5:35 A

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Had kids all day yesterday so feeling a little drained today.
The one year old was here from 7AM to 3PM.
The three year old and 11 year old were here from 4PM to 8 PM.
Then there was clean up.

It was a regular eating day for me. I ate two meals. Lunch was too much. By dinner I could only eat one serving of chicken tenders. I really did not even want them because I was full. But of course, I ate them anyway because the kids were here. Came out closer to the top of the calorie range.
Had an upset stomach when I went to bed.
Scale showed a 2 pound gain when I weighed this morning.


I need to check a couple of things about fasting.
I have learned about what to eat when coming off a water fast, even if it is only 1 whole day (or with OMAD, 46 hours). I am still getting an upset stomach after I eat. Last night when I went to bed I was miserable and had trouble sleeping because my stomach hurt.
I think the problem is because the day I come off is full calories (at least 1200). My body does not want 1200 calories. It wants to come off with a partial fast day (500 calories).
Also, we are not to eat meat when coming off a fast. So I need other sources of protein. Especially since I will probably go into another fast the next day, like alternate day fasting. If I make the second day a partial fast, then it's not as important what I eat the first day because I will still have a 500 calorie meal the next day. However, if I make it a water fast, then that meal on the first day coming off a fast is very important, especially that I reach the protein level.

The other issue with fasting is elimination. I am thinking I should eat yogurt and fruit when I come off a fast to ensure gut health and elimination. I need to read more about this.

Edited by: ANNIESADVENTURE at: 12/7/2019 (05:37)



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12/6/19 9:21 A

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Down 5 pounds. Just 3 more to reach the next decade on the scale.
Loss like that gives me enough encouragement to try for another fast day. I wanted to do a 3 day liquid fast but that's pushing it. I will try.
Since we unexpectedly have kids from 8AM to 10:30 PM, this may be unreasonable. We'll see. If I can even make it a partial fast day, that would be good.

My fast options:
1. Total fast (non caloric liquids only)
2. Partial fast (4:3, stay around 500 calories)
3. Intermittent fast, break fast for supper with the kids




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12/5/19 11:07 P

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Another water fast day done. I was fine until this evening when we were watching television. Lots of food commercials. Other people eating while we watched tv. I was not hungry until tonight. If I would have not gone in the living room, I would have been fine. It changed the whole dynamic.

At least I should have a good weight tomorrow for Spark after today's fast. We'll see how that goes.


This should not be hard. I may consider cutting back to partial fasts (500 calorie days) for this month. I am already doing intermittent fasting with OMAD (23:1).

Kayla Cox says to keep it simple. Enjoy the journey. OMAD may be enough. The losses will slow down without the fast days.

Dr Mindy Pelz said the best way is to mix it up. Do different types of fasts so your body doesn't know what to expect. I may have to leave the 3-5 day fasts until after the new year. We'll see. If it happens, great. If it doesn't, it's ok. Do what I can. Fasts are not something to muscle through. They have to feel right.
There are so many different kinds of fasts.

Some days I feel strong. Today is not that day.
* * * * * * *

RJ's birthday is Tuesday. I am not eating sugar but I will have one piece of birthday cake. We are also having pizza.

Do I want a fast day on Monday? Partial fast on Monday may be better.

Edited by: ANNIESADVENTURE at: 12/13/2019 (16:09)



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12/5/19 10:52 A

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Fasting helps me lose weight, but the real benefit of fasting is health. Put my health first and the weight will come off.
What I am trying to accomplish here at Spark is exuberant health.
No one lives forever on this earth. While I am here, I want to be healthy so I can live each day and take care of myself and be independent.




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12/5/19 10:18 A

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I am now back to what I weighed Sunday morning (BEFORE the Christmas party that night took my weight back up again). It takes me four days to lose what I gain in one day. Is eating more than one meal a day worth it? No. If it had not been for the party, I would NOT have eaten a second meal. So I either need to skip Sunday dinner with the family, or skip eating at the party. I can't go low enough on calories to handle two meals.
OMAD is working so well for me. Not as exciting as it was at first. Is that because my meals are not exciting like they were at first? I need to spend a little more thought on planning out my meals. I have spinach and cherry tomatoes that should be used up. Instead I'm wavering about whether to do an extended liquid fast. I need to make a plan and take all this wishy-washy behavior out of it.
I am always waivering whether today is a partial fast day or a liquid fast day. Sometimes I make it till late in the afternoon or early evening when someone makes something or brings something home. Then I break the liquid fast and eat. Now if I have already eaten one meal, the answer is "No, thank you." So why can't I stay the course when I am doing a liquid fast.
I would like to increase the number of liquid fast days.
In November, I had seven fast days. Three were partial fasts (under 500 calories) and four were liquid fasts (zero calories).
We are starting the fifth day of December and I have no fast days yet in this month.

Fasting used to be Monday or Tuesday, and Friday. Now I'm thinking of changing it to Monday, Wednesday and Friday. However there are physical changes if I can stack those liquid fast days back to back. Am I ready for that?
* * * * * * * * * *

Dr Mindy Pelz. What Happens When You Fast - Hour by Hour Breakdown
Take food out of the equation and let your body work.

Fast starts the moment you stop eating.

12 hours into fast: Growth hormone kicks in. You normally slow down getting growth hormones after 30. It helps you burn fat, builds muscle, and slows down the aging process.

13-15 hours: Your body senses no more energy is coming so it switches from burning sugar to burning fat. [See Dr Jason Fung for a great explanation of Insulin Resistance that is stopped to allow this switch.] Ketones will go up. You ketone level will tell you if your body is at a fat burning place. There is more healing in brain and body.

17 hours: Autophagy is switched on. You start to eat toxins in the cells. Detoxify. (This maxes at about 72 hours.)


DAY TWO
24 hours: Major organs start to repair. Intestinal stem cells start to regenerate. BDNF hormone (fertilizer for the brain) generates more BDNF that goes to the brain and finds those neurons and dendrites that are degenerating, (causing memory loss, lack of focus, depression, anxiety, and problems with learning) and starts to repair them. Seratonin goes up and makes you feel happy. CRP levels go down, cauing inflammation and blood pressure to go down.

36-48 hours: Helps with weight loss resistance. Ketones go up. Signals GABA production. Gives a calm feeling. Go to bed and let your body heal.


DAY THREE
72 hours: Stem cell production kicks in. Helps the immune system. Cells no longer useful to you will be cleaned out and recycled. [See Dr Valter Longo's work.]

Because you are not reaching for food, you are recalibrating your dopamine receptors sites.

* * * *
Dr Mindy Pelz. How to Cycle Your Fasts, and How Long Should You Fast?

Ask yourself three questions.

Question One: What am I trying to accomplish?
1. Bring down glucose and insulin levels [See Dr Jason Fung]
2. Autophagy to repair cells
3. Regenerate stem cells [See Dr Valter Longo]


Question Two: What condition am I trying to heal?
1. Reverse a severe condition (cancer, autoimmune -like Hashimoto's, Rheumatoid Arthritiis, etc)
2. Metabolic syndrome (diabetes, insuling resistance)
3. Prevention to stimulate immune system and regenerate cells
4. Overdid it (vacation, etc) and need a re-set

Answer:
To reverse a severe condition, do 3-5 day water fast once a month or once a quarter

For metabolic syndrome, do 36 hour fasts at least once a week (to lose weight)

Prevention and to slow aging, do 24 hour fast once a week. Do 3-5 day fast two or three times a year.

Reset, any of the fasts work, even intermittent fasting.


Question Three: How commited am I?
Play with it. Start with intermittent fasting. Try going longer.




Edited by: ANNIESADVENTURE at: 12/5/2019 (10:49)



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12/4/19 8:53 A

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More figures. Lost and gained pounds each month in 2019.

January - lost 28, gained 25.4, net loss 2.6
February - lost 17.2, gained 31.4, net gain 14.2
March - lost 14, gained 25.6, net gain 11.6
April - lost 16.2, gained 22.6, net gain 6.4
May - lost 28, gained 20.44, net loss 7.56
June - lost 29.2, gained 18, net loss 11.2
July - lost 23, gained 25.8, net gain 2.8
August - lost 31.4, gained 15.4, net loss 8.6
September - lost 20.6, gained 15.4, net loss 5.2
October - lost 27.7, gained 16.8, net loss 11
November - lost 32, gained 3.6, net loss 28.4
December -

So far (January - November), total losses are 74.56. Total gains are 35. Net loss is 39.56

If I could stop the re-gains, it would have been almost 75 pounds for the year. There will always be fluctuations, usually 0.2 to 0.4, that I can't control.

There are ones I could have controlled. In November there was a 3 pound re-gain just before the liver ultrasound when I was so worried about it.

In December there was a 3 pound regain after the first Christmas party of the year. I did not eat any dessert or sweets at the party. However, I had 574 calories for lunch. At the party I tried a little of many dishes (ham, potatoes, green beans, etc) and the calorie total there was 1244.
It is hard to skip Sunday dinner with the family so I really couldn't change that. Normally I eat one meal a day so I would have been fine. I ate light at lunch because of the party that night. However, I did not have 1244 calories left in the calorie range. I only had 624-924 calories left for the day. I went over by 320 calories.
I still might have escaped if Saturday had been a fast day. It wasn't. Saturday's calories were 1367. Two higher days in a row gives my body no leeway.

Each time I regain 3 pounds in one day, it has taken me four days to get back to the same weight again. That's four days a month wasted that could be spent adding to the loss column.

I am not beating myself up over this, just stating a fact. Life happens. I chose to try a lot of dishes at the party. It was my choice. It is my journey. I have the freedom to do what I want. However there is usually a cost. Did I want to eat that more than I wanted to hang on to my losses?

Then there is another component. When I eat one meal a day, my body gets used to that. I don't experience hunger or the urge to graze. I feel very much in control.
When I start letting more calories in (like I did in the party) and eat more than one meal (like I did at the party), I find my mind wandering to what there is in the house to munch.
The snack foods normally don't bother me. The next day I had already eaten a good meal. In the evening, we were sitting in the living room. Someone came in with a turkey sandwich. My mind said that it looked good. My mouth said that I would like to have a turkey sandwich. My body stayed in the chair and did NOT go the kitchen and make a sandwich. Later she came in with chips and pop. My mind said that I would like to have just one of those salty chips. My body did not reach out for a chip. I went to bed that night, satisfied that I did not give in to those impulses.
When I stay on my OMAD plan, those thoughts don't even cross my mind. It creates a place of strength and breaks foods hold over me. Food is not the boss of me. I am not tempted. I don't even think about food until the next day when it's time to eat again. I like being in this strong place.

Along the same lines, when I do a liquid fast on my fast day, I am so much stronger than when I do the 500-800 calorie fast (still OMAD, consumed in one meal). Once I get away from the liquid fast, it is hard to get back to it. Liquid fasts propel me towards my goal much faster than the 500-800 calories fast days. Either is acceptable on the plan for me.
Next fast day will be tomorrow. We'll see how it shapes up.

This is the first week where I am transitioning from 5:2 to 4:3.
On 5:2, I tried to fast on Monday and Thursday (except the week of Thanksgiving when I moved the fast day to Friday).
With 4:3, my fast days will be Tuesday, Thursday, and Saturday.
Friday works better for me because I am alone most of the day. I had a better chance of making it a liquid fast.

Edited by: ANNIESADVENTURE at: 12/4/2019 (09:21)



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12/2/19 5:16 A

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Ideas for blogs:
1. Crazy about salads. Ongoing feature with pictures and recipes.

2. Experiments. Exp 1: pizza- cauliflower crust. Calories and carbs. Fitting it into plan. Exp 2. Thanksgiving dinner. How plan worked. Exp 3. Christmas party Sunday 12/1/19. Calories and eating plan. Etc. Ongoing?

3. Finding joy in the journey

4. Place of strength




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12/2/19 4:25 A

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In INDYGIRL Beth's blog, Skinnier is Not Always Happier, she wrote this:
"Concentrating daily on new goals, new healthy habits, adding things to your life and seeing what life has to offer (besides a food coma) is an amazing journey full of joy."

So, so true. Bring on the joy. I also need to let the weight loss happen, don't rush it, and concentrate of healthy instead. Adding things to my life that bring joy. I am normally a pretty upbeat person anyway. This pushes it a step higher into joy, like a giant bubble that bursts and envelopes my whole world.

www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=6635786


Edited by: ANNIESADVENTURE at: 12/2/2019 (04:26)



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12/1/19 12:03 A

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I plan to change my weight loss tracker in increments. When I reach this goal (to be under a major milestone, I will change the goal to what I weighed when I started Spark.
The next change will be another milestone marker for me. Then I will continue to add to it every 25 pounds I lose.
I've always listed my final goal as 180 because it seemed more reachable than other numbers. Weight Watchers had my goal as 165 the first time I joined. Later it was a lower number. Can't remember what that was now.
I just looked at the tdee calculator (for calories based on activity). It lists my ideal weight as 142-146. Interesting.

Edited by: ANNIESADVENTURE at: 12/1/2019 (00:03)



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11/30/19 9:32 P

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Fasting days are so much easier than the five regular days when I can eat my regular calories. I am so strong when I fast.
Reminding myself tonight that I didn't come this far to only come this far.

Every time I hurt like this, I say I'm never going to eat again. LOL

Edited by: ANNIESADVENTURE at: 11/30/2019 (21:56)



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11/30/19 5:22 P

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I learned something tonight.
1. I feel better when I fast.
2. I feel better when I keep calories on the low side.
3. I do not have to eat everything that is put in front of me. I can put part of it away for another time.
4. I need to listen to my body.
5. I need to listen to my head.
6. I need to stop giving in to social pressure. No one was pressuring me to eat everything they gave me. I felt it was expected. Who knows? Maybe no one would have cared.




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11/30/19 4:34 P

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Non-caloric liquid fast on Friday.
Ate one meal today at 3PM (OMAD). 1084 calories.

Doc switched me from Omeprazole in the morning to Pepcid at night for GERD.
Omeprazole kept me from getting heartburn. I suspect Pepcid is milder and only works right after it's taken. I need to take it before I eat my OMAD.
I have heartburn so bad right now. I went ahead and took my night dose of Pepcid.

We've had intermittent power the last few days. We had fierce winds for a couple of days (Nov 27 and 28). The wind was so bad it laid a semi-truck on it's side on the expressway and messed with utility poles.
Messed with everyone trying to clean their house and prepare food for guests before the big day. Pies in the oven and power goes off. Laundry in the washer and power goes off.
I am so blessed to have a whole house generator. One of the best things we've bought. I do not like being cold or in the dark.
Power is off again now. It went off and on earlier today.

Edited by: ANNIESADVENTURE at: 11/30/2019 (16:35)



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11/29/19 11:02 A

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I will be re-doing my Spark page for the new year. I love the stuff on it, all the inspirational sayings. I don't want to lose them so I will probably move them here to the journal.

I want to include a weekly loss record (each time I weigh in at Spark) like this:
Started Oct 29,2019
Nov 1 - down 13.2 pounds
Nov 8 - down 10.6 pounds
Nov 15 - down 2.4 pounds
Nov 22 - down 6 pounds
Nov 29 - down 5 pounds


I want to include the basics of my plan:

1. Intermittent Fasting, also called Time Restricted Fasting. Most of us are already doing that without being aware of it. You probably fast the 8 hours when you are sleeping. Some start with 16:8. Over time my eating window has shrunk.

2. The 5:2 plan from Dr Michael Mosley. Eat within my calorie range 5 days a week. Reduce calorie intake to 500-800 calories two days a week.

3. OMAD or one meal a day. My plan has been a natural progression from the components above to OMAD. It is important to aim for a balanced diet most of the time. (I prefer whole foods, fruits and vegetables and protein.) I found I was full after the main meal and did not need to eat again.

4. Occasionally I will make one of the two fast days into a liquid fast, with only water, black coffee, and tea without additives. I have found fasting to be an excellent plateau buster.

The biggest thing I achieved by adapting a fasting regiment is breaking foods power to control me. It has put me squarely in charge. A good place to be.
Until now I have never been good at fasting. In the past I wanted to fast for religious reasons. I thought fasting was a strict 24 hour period with no food. There are so many different kinds of fasting: abstaining from food for a certain time frame or meal, abstaining from a certain food or activity for a specified period. The door to fasting has swung wide open. I can do this. What power there is in fasting.

Fasting is not new. It has existed almost from the beginning of time. Most religions have had a fasting discipline for hundreds of years. Our ancestors did not eat three meals a day. There was no refrigeration or easy way to prepare food. As time progressed, families canned their harvest. There was limited stock at the general store. There were no restaurants or fast food places on every corner. Grazing all day is a relatively new phenomena. We didn't do that when I was growing up.

Important Things to Remember with this way of eating:
1. Keep it simple. Do not complicate it with a bunch of rules that make it difficult.
2. Keep it fun. No guilt.
3. Expect plateaus.
4. Don't get in a rush.
5. Listen to your body.

It is my journey. It can be anything I create it to be. I set up the general guidelines. I can change them as I go.
Do not make any food off limit. Aim for healthy but accept the occasional food that isn't. Aim for portion control but don't get bent about not hitting that mark. Build in enough leeway to eliminate guilt about being less than perfect. It's YOUR journey. It does not hve to look like anyone else's journey. It can be anything you want it to be.

Edited by: ANNIESADVENTURE at: 11/29/2019 (11:22)



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11/29/19 10:30 A

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Thanksgiving has come and gone. My plan was to only eat one plateful even though it was not my usual low carb whole food. We stayed with the smaller plates we've been using. I still could not eat a whole plate.
The plan was not to have any second helpings. Dumb thinking. I should have taken very small helpings and allowed myself a second helping if I wanted.
Here I had a small but full plate of food that I could not finish. Dumb.

The turkey was excellent. I had problems with the mashed potatoes, dressing and gravy. They upset my stomach.

I have been eating lower carb. Since Oct 28, 2019, I can count the number of times I've have a bread-like food on one hand. I had made a decision to avoid bread and I've stuck with it quite well.
Yesterday as I was eating dressing, I realized this is mostly bread. Worse yet, it's covered with gravy. Filling but not healthy.

Potatoes are a starchy vegetable. Higher in carbs. I have not eliminated any vegetables from my eating plan. I don't have them often. I like them in some of the roasted vegetables I make.
Yesterday they were mashed and covered with gravy.

Perhaps it was the gravy. Perhaps the combination. I got sick. I felt terrible the rest of the day. I did not eat another bite. I estimated the calories at 1465. That is probably on the high side, especially since I couldn't finish it.
My calorie range is 1200 to 1500, so I was within the calorie range.

What lesson did I learn? Skip the dressing and gravy next time.
* * * * * * * * * *

I wondered how I would do at my official Spark weighing today. I weigh exactly the same as I weighed yesterday morning. Yay!

I had a five pound loss for the week. Remember I had pizza on Tuesday? But I did a total fast on Monday (with water and black coffee). I did an acceptable 5:2 fast on Wednesday, getting my second fast day in. We can have 500-800 calories on 5:2 fast days. I even had two meals on Wednesday: bacon for breakfast, shrimp and freshly made pumpkin pie later. 638 calories.
I don't usually have two meats in one day but Sis was cooking the bacon in the morning. Bacon is on the list of foods I should avoid because it hits two of the three categories: salt and fried food. I can't remember the last time I had bacon.

I am down 63 pounds since May 2. I am down 35 pounds since the 29th of Oct. Yes, that's a lot. It has slowed down a lot after that first week.



Edited by: ANNIESADVENTURE at: 11/29/2019 (10:34)



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11/27/19 9:28 A

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It rained most of the night. Raining when I awoke. I laid back down for an hour (to get my 8 hours in). Shortly after I got up again, the sun broke through those clouds. I heard that it's supposed to be rainy all day but I am enjoying this moment. As I walked through the house, opening curtains, emptying wastebaskets, making coffee, filling the Britta pitcher, I enjoyed the sunshine streaming into every room. I sit here at my desk and smile as the sun shines through the east window and lights up the bare trees in the yard. All is well with my world this morning.
I thank God for this awesome day. The passages I read this morning in Psalm and Isaiah were about his wonderful care and protection. Be aware of his presence this day. I do not need to be afraid of what the day holds as I trust in him. He has already been in this day and knows exactly how it will unfold.

And I am so thankful for a small weight loss on the scale this morning. High carbs sometimes make me gain. Three slices of deep dish pizza for supper last night! Nothing else except 2 cups of black coffee and the ever-present glasses of water all day.
Are you ready for this? Drum roll please. I lost 0.2 pounds. Funny that I would bemoan that on most days. Not today. I was going to celebrate no matter what happened because I know the scale could have gone up. BUT I know I have to be diligent today. I can get by with one day of high carb food. I never get by with two days of high carb. No matter what meals my family prepares today, I must be creative enough to escape.

I am so crazy about intermittent fasting and one-meal-a-day. This is sustainable for me. Most people do not calculate calories on this because at one meal a day, it is not likely that they are going crazy with calories. They eat what they want during that one meal. Yes, it may be high in calories at times, but overall (if eating a balanced meal) it equals out.They stop when comfortably full.
At this point I choose to continue logging my calories on Spark. I have done this for awhile. I like to know where I am coming out. I try to make healthy choices in that one meal. I don't worry over much about the calories because I am coming out on the low side since doing OMAD.

I absolutely love the fasting aspect. Food no longer controls me. I am not obsessing about food and what I can eat next. Food has not power over me. I did not know it could be like this.
God called me to fasting and prayer many years (decades) ago and I've struggled with it. I thought I was a failure because I couldn't do a 24 hour fast. I didn't know all the different ways people fast. But now even a 24 hour fast (or longer) is possible. Where is this inner strength coming from? I am at peace.
God would never ask me to do something he would not enable me to do.

I've listened to a lot of testimonies from people doing OMAD. One thing we all have in common is not telling others what we are doing because of the naysayers. People mean well. They have been indoctrinated their whole lifetime and spout traditional wisdom (not based on science). They are appalled that someone would fast, sure that they are wrecking their health. The opposite is true. It switches our bodies from go mode to repair mode. It's like spring cleaning, moving out the junk, and repairing damaged cells.
This is not an eating disorder. This is how our ancestors lived. They did not have refrigerators or fast food on every corner. They did not eat 5 meals a day. Even in my grandparents day, they did not snack all day.

I would love to share this with everyone but people have to be ready to hear the message. My own journey had to evolve to this point. Like I said, I thought I couldn't fast, so there was a time that even if I believed I would have sadly walked away, feeling hopeless.

I am loving my new life. I am loving getting healthier. I have hope. I can do this. I feel good.




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11/26/19 11:24 P

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I was so excited. Almost had two total fast days in a row. Unplanned. It just happened. I hadn't decided for sure where to put my second fast day this week. Normally it would be Monday and Thursday, but Thanksgiving is this week. It would have been good to have the two fast days under my belt to give me a good start on the holiday.
I don't plan to over-do on the holiday. Just eat mindfully and practice portion control. Moderation.

Then someone brought Hawaiian deep dish pizza. Oh my! I love pizza. Last time we had pizza was Sunday, Oct 27. About once a month.
Truth is that I wasn't really tempted. The only explanation for my actions is doing what I always do without thinking about it. I had three pieces. 1722 calories. I probably put myself back into the decade above on the scale. The plan is to stop at two pieces next time (or maybe one). I can do that easily. No one would be offended.

I will add an extra fast day. Wednesday and Friday, with Thanksgiving in the middle. I don't see the holiday as a problem. Turkey, dressing and gravy, pumpkin pie. One plate. Should be fine. Watch the sauces and gravy. Moderation. Track everything being eating. Pizza is more of a problem to me caloriewise than Thanksgiving.

I may have not practiced mindful eating with the pizza but I still feel in control. Fasting gives that to me. I can control what I eat if people stay out of my way. That's the piece I have to work on...dodging food pushers. With a little ingenuity, I can do that.

Edited by: ANNIESADVENTURE at: 11/26/2019 (23:36)



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11/26/19 9:28 A

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I did it! I did it! Thank you, Lord.

I did a non-caloric fast yesterday. Zero calories. One cup of black coffee and water.

And I finally moved into the new decade this morning. Woohoo!

I spent 15 days in the last decade. Now that is not unreasonable. 10 pounds in 15 days. It became anxious because it had slowed down considerably from when I first started doing IF and OMAD.

I started doing a higher level of calorie restriction on Oct 29, 2019. It was not IF and OMAD. As I researched and learned more, it moved into IF. Then OMAD happened naturally because I was satisfied with one meal. It's been like that since. The more I research and hear testimonies, the more I am sure this is right for me. I credit God with leading me into this and giving me the strength to follow through. I have been at Spark since April 2006 with very little to show for it.In fact I gained more than 100 pounds since I've been here. That's 100+ pounds over my Spark starting weight! Lots of losses and regains while I've been here. Always the one left behind while everyone reached their goals (or quit). I really need to get to a better size for my health. No longer an option.

I was starting to panic at how much the weight loss slowed down this month. After all this is called rapid weight loss. The numbers show a better picture and should have given me confidence. I fasted yesterday (after higher calorie meals on the weekend, still IF and OMAD) to bust me out of this decade on the scale. I only needed to lose two pounds to do that.

Here are the figures that show me that anxiety was misplaced.
Started Oct 29,2019
Nov 1 - down 13.2 pounds
Nov 8 - down 10.6 pounds
Nov 15 - down 2.4 pounds
Nov 22 - down 6 pounds
By Nov 26, down 3.6 pounds. It is Tuesday. I won't officially weigh until Friday.

The numbers are awesome. Seeing the same decade on the scale for 15 days was scary. Was this it? Was it going to be another experiment that didn't work?

Last night I watched a number of videos by Kayla Cox (Six Miles to Supper). Many of them stressed having patience. Quit worrying about the scale. Stick with the plan and let your body take care of the numbers.
My head knows that. I've said it myself so many times. Our bodies do not lose according to any schedule we design.
Yes, I would like to reach that big milestone before the end of the year. That's 20 pounds away from where I am today. Still do-able. It would have been an easy reach (about 10 pounds a month) if I would have consistently lost weight this year but I did not. That's why I reached my highest weight ever on May 2, 2019. I have lost 60+ pounds since then. I have lost almost 36 pounds since Oct 29 when I started this IF and OMAD journey.
Can I let go of this goal to reach a new century on the scale by Jan 1? Can I just trust the process?



Edited by: ANNIESADVENTURE at: 11/26/2019 (09:37)



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11/25/19 1:54 P

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It's another one of those times when I am compelled to move. Since I've been doing this plan, my body has amazing urges to get up and move. I have been cleaning. Scrubbing. I will have the cleanest house around if this keeps up.

I have the urge to write. I blogged last night. I blogged this morning. I should harness this energy and do more writing. I could whip off a book in no time at this rate.

I am not taking anything other than my usual prescriptions for blood pressure, GERD, and edema. This activity reminds me of people who are on drugs and don't sleep for 3 days. The feel good energy interferes with my sleep at times but I stay in bed. I also nap to eliminate edema. I am not up days on end. I just have so much energy that I don't know what to do with it. It's not all the time. It comes in waves.
* * * * * * * *

www.youtube.com/watch?v=3VGC_Y0wdCQ
Intermittent Fasting Success Story with Jim Caldwell, interviewed and posted by Kayla (Six Miles to Supper).
I referenced this video in my blog last night. Many videos of people doing fasting are younger people. Caldwell is 59.
Along with intermittent fasting and one-meal-a-day, he stopped eating sugar and processed foods. He ate whole foods, fruits and vegetables. The first year he did not do much exercise. He lost 90% of his weight loss the first year.
He started off with a long fast (2 weeks). It reset his system. When he experienced plateaus, he would do another shorter fast (4 or 5 days).

With intermittent fasting, we have a window of time where we eat. For instance, 16:8 means 16 hours of not eating, and an 8 hour window where we can eat. We design our own plan. Most people who are not intentionally doing fasting, will fast the 8 hours when they are sleeping.
Fasting is not anything new. It has been around since the beginning of time.
When we eat, our body produces insulin. Our body will not use our stored fat until the stored glycogen supply is used up.
When we fast, our body stops producing insulin.
Dr Jason Fung gives the example of the food we eat going into the refrigerator. Stored fat is in the freezer in the basement. As long as insulin is produced, it will stop us from accessing that freezer.

So much of traditional wisdom is not backed by science. We are told that fasting is dangerous to our health. We are warned about starvation mode. We are told our body will start eating muscle if we don't get enough protein. We are told to eat 5 or 6 meals a day so that we can control ourselves. We are told fasting will lead to eating disorders.
None of this is true.

I started doing IF and along the way added OMAD because of another health scare. How many chances will I get? I always claimed to be healthy as a horse. In my later 50s, everything started coming apart. One illness/disease after another. One surgery after another. Admissions to hospital. Cancer in 2015. Liver problems now. I got scared. Scared enough to get really serious about getting this weight off.
I stopped all added sugar, salt, and fried foods (fried in unhealthy way). The things I've read tell me different things are the culprit for liver problems, but one thing they all agree on is the effect of sugar on the liver. Sugar and foods that the body perceives as sugar.
This has helped me stay strong. No waivering. That does not mean I won't have dessert for a very special occasion. It means sugar is not part of my everyday diet anymore. That includes sugary breath mints or hard candies that I kept on my desk to combat dry mouth.

An interesting thing happened during this process. In the past I've been horrible at fasting. The spirit was willing but the flesh was weak.
There are so many facets to fasting. I had this idea that it was a 24 hour period without food.
On 5:2 (where one fasts 2 days and eats 5), they even allow 500-800 calories. It is recommended to keep calories on the fast days to a quarter of the amount you would eat on normal days. Most people put those calories into one meal on the fast day.
There are fasts where you skip one meal. There are fasts based on a block of time. There are fasts where you stay away from certain foods during the fast. People may fast from certain activities during a fast (nothing to do with food). And of course, most people fast from food during the hours they sleep.

Once I started fasting most of the day and only eating one meal, from day one it was easy. I did not want to eat during the other times. That is highly unusual for me. Remember that I had decided not to eat sugar, salt, fried foods. That does away with most junky snack foods. I was scared enough that those foods did not tempt me. It's like they don't exist for me. I had to be at this place in my life for that to work. It would never have been this easy if I was still eating sweets and soda and salty things like chips.A month later, I still know I cannot go back to eating those foods if I want my liver to repair itself.

I am very strong now in sticking with this. It's like a load off my shoulders. I don't have to spend all that time thinking about what I can eat, buying, prepping and preparing, eating. When I do eat, I still want to go low carb. My body will tell me if I don't get enough protein so I try to add cottage cheese to my spinach salads, or have tuna or an egg. Sometimes I eat what the family is eating (meat and veggies). One day I had cheese and hard salami but that was a rare event.

Jim Caldwell (in the video linked above) started with clean eating, fruit and vegetables, whole foods. He later evolved towards the carnivore diet. I have reservations about that, but like everyone on that diet says, it is not for everyone. I am physically unsatisfied when I try a plant based diet. I do best on a mix of plant and protein. I mostly eat whole foods and avoid obvious carbs like bread, rice and pasta.

The amazing thing for me in the control I feel. Food does not control me. I have never had this awesome control. It is a gift from God. Fasting works.
God tried to tell me this years ago. He called me to a life of fasting and prayer. I felt such a failure about my inability to fast successfully for 24 hours. God would not ask me to do something I could not do with his help.
Now I look back and wonder if he wanted me to fast to avoid many of the health issues I've been through...and to teach me the beauty of control.

This is MY journey. We are not all at the same place. I obviously was not ready at this earlier in my life. We all have to create the plan that works for us. It changes over time. This is working for me. Down 60 pounds since the beginning of May. That equals ten pounds a month. It did not come off like that. It came off faster once I started doing IF and OMAD. I still home to hit a major milestone by the end of the year, even though the losses have definitely slowed. Taking a page out of Jim Caldwell's book, I may need to add more fasting.

.



Edited by: ANNIESADVENTURE at: 12/13/2019 (16:14)



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11/24/19 5:09 P

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I thought Saturday would be a total fast day. Didn't happen. That's ok because I already had a partial fast day and a total fast day that week. I am aiming for 2 fast days (partial or total) based on 5:2 plan.
This week I will try to stick with Monday and Thursday as fast days, and aim for lower carb the rest of the week.




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11/24/19 5:04 P

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When I am discouraged by slow progress, numbers help me. They tell the real story.
Why am I a little anxious? I have been 13 days on the same decade on the scale. That is not unreasonable. I still have 2 pounds to go to reach a new decade.


So here are numbers that are more encouraging to me based on Spark weigh ins:

October 25 down 3.6
November 1 down 13.2
November 8 down 0.8
November 15 down 2.4
November 22 down 6

So that's 26 pounds gone.















Edited by: ANNIESADVENTURE at: 11/24/2019 (17:21)



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11/24/19 10:39 A

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I've been looking at the Spark graph charting my weight loss since April 2006. It has been an upward progression. Oh, lots of ups and downs on the graph, but still not back to starting weight. Progressively upward trend. I hope to get back to my Spark starting weight by my birthday in April. That will wipe out 13 years of weight gain, back to square one. However, I now have a lot of knowledge that I didn't have then. My plan keeps changing. I am now on a plan that is working.

More interesting figures. Here is 2019.
Jan -1.2
Feb +3.8
Mar +11.6
Apr + 7
May - 11.4
Jun - 11.2
Jul + 5.8
Aug - 8.6
Sept - 1.2
Oct - 10.2
Nov (till 11/24) - 23.6

2019 (Jan 1 weight minus Nov 24 weight) down 39.2
From highest weight in 2019 (May 2) till today - down 60.4


Edited by: ANNIESADVENTURE at: 11/24/2019 (10:44)



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11/23/19 2:42 P

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I need to journal more often about the details of how I am doing on intermittent fasting and particularly 5:2.

I noticed a number of people who do this plan mention having more energy that sometimes interferes with sleep. I've experienced this, too, so it's good to know the source. I usually make myself stay in bed because I need to keep my feet up enough to stop edema. Since I've been doing IF, the swelling in my legs has really decreased. Some days I wonder if I still need the compression wraps.
I've also wondered if I still need certain meds. I won't take myself off anything without talking to the doctor. That would be dangerous. Do I need the water pill since the swelling in my legs is decreasing?

I need to keep a more consistent record of blood pressure to see how this way of eating is helping. As the weight decreases, I may not need the meds.

I am so excited about this way of eating. It works. Not usually the dramatic loss like at first but steady progress. I weigh and record every day. Some days I maintain with no loss. Some days I drop a little. Occasionally the scale moves in the wrong direction, usually due to more carbs but not always. It's frustrating when I think I am doing everything right, then see a gain. Eventually it turns around.

I am edging closer to the next decade down on the scale. Two more pounds! I can do this.

Tuesday and today are total fast days with zero calories. That's not the usual 5:2 plan. That's my plan. I drink black coffee, tea, and water.

On our 5:2 team they were talking about how some Sparkers frown on fasting, thinking it to be unsafe. It's been around for centuries. Not really something new. It's hard when I can't really talk about it, only with team members. I don't even tell my family because I am sure they would react negatively. It takes a bit of creativity to pull it off.

Most 5:2 members only cut down to 500-600 calories on fast days. Many times I've done that, also. I feel better when I can do a true fast. This will only be the third time in a month.

I am trying to learn more about the 800 Fast plan. I am reading the book now. My question is this: is the 800 Fast only 800 calories on fast days, or is it 800 calories every day? Haven't read far enough to get the answer yet.

I have cobbled together ideas from several plans.
5:2 is fasting 2 days, and eating normal amount of calories the other 5. For me that would be 1200-1500 because I am older and not very active. Then fast days would be 300-375 (1/4 the normal amount of calories)
16:8 is restricting eating to an 8 hour window every 24 hours. I wait to eat until after noon, preferrably around 1430 or 1500.
OMAD is one meal a day but still the same amount of normal calories. That has natually evolved since I started 5:2 and 16:8. One meal leaves me full. I have no desire to eat more. I quit snacking when I cut out sugar, salt, and fried foods because of things happening with my liver.
One meal rarely equals 1200 calories. It may be 800 to 1000. So that's why I was wondering if the Fast 800 calories means restricting calories to 800 every day. That would work best for me. However I don't want to do anything stupid and detrimental to my health. Can't really ask anyone yet because of the anti-fasting, anti-calorie restriction mindset of most people. When I find someone or a team actually doing the Fast 800, I will have answers (or when I finish the book).
Is it dangerous to combine 5:2 Intermittent Fasting with limiting calories to 800-1000 the other 5 days? It's ok to do 16:8 and OMAD with any of the plans.

When I lost weight rapidly and couldn't keep anything down when I had cancer, the oncologist was not concerned at all about the rapid weight loss. In fact he looked at it as a gift, a jump start on what I needed to be doing. I was very concerned. My family doctor put me in the hospital and ran all kinds of tests. Most were negative. However, my electrolytes were screwed up, perhaps from all the vomiting. I also had MRSA.
Why, why, why, did I regain those pounds and more when they gave me medication to curb the nausea? Even though I've lost a lot of weight this year, I still have to lose 8 more pounds to get back to what I weighed then.


Yesterday I read in the Fast 800 blook that people say they feel strange, like they are out of place. That's a good description. Like being in a different county and learning everything fresh. Life the first day in school or camp or a new job when we had to learn a new environment.

Overall, I feel good. I am excited to see the pounds and inches decreasing. I have a very long way to go.

Edited by: ANNIESADVENTURE at: 11/23/2019 (14:52)



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11/21/19 5:39 A

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I have been ten days in this same decade on the scale, and have three more pounds to go before I can drop into the next decade. It is getting frustrating and trying my patience because I had a blip up on the scale a few days into this.

I was ok on the number of calories but not the kind of calories. It was Sis' birthday. She loves crispy fish so her daughter brought us fried fish and hush puppies. After one piece of fish and a few hush puppies, I felt sick. I have been avoiding sugar, salt, and fried foods. My body rebelled.
Worse yet, being the frugal person that I am, I finished the other piece of fish and hush puppies the next day. The scale went up almost 3 pounds. Here I was almost halfway through the decade, when the numbers bounced back near the top again. That is what is frustrating me. Not the slow progress, but the reason for the slow progress...because of a bad eating choice twice. I don't expect perfection. I do expect that I should listen to my body when it objects to a food choice.

I was feeling bad about it until I checked what my weight was last time on Spark. It was right after the 3 pound gain, so that means I will have a very nice loss on weigh-in tomorrow. I won't be able to share it on the weight-progress pages of my teams because they sometimes come down on me if it's more than 2 pounds lost. Some well-meaning people still subscribe to the old fashioned teaching that one must never lose more than that a week. I work hard to give my body the chance to shed pounds. We all know our bodies do not lose pounds and inches according to any schedule we design. All we can do it give our body a fighting chance and take what we get and say thank you when it rewards us.
* * * * * * * *


Tuesday was a total fast day for me. Wednesday lunch was prepared when I came home from town. Yellow rice with garlic and sausage. I have been trying not to eat grains. I had one serving of the rice dish, about 1 cup. Not the end of the world. I have to be able to flex as needed.
Fasting delays elimination. Fruit helps so I had grapes later in the afternoon. I've had grapes on my spinach and chicken salad without any problem, so I don't know why my body reacted negatively yesterday. Maybe the sugar content? My stomach was so upset. I had about an ounce of cheese to offset it and that helped a little. So total calories were 941 for yesterday.

The fish incident for Sis' birthday and then the grapes yesterday are the only time my stomach has reacted negatively since switching to this new eating plan in October. Most of the time I feel good.
* * * * * * * * * *

I watched a video clip on You Tube by RAH made during her 30 days of OMAD. She said a strange thing happened after a few days. She suddenly had this need for movement. She had an appointment to meet up with a friend so she decided to walk the three miles. It looked like she might live in NYC where walking is easy because of sidewalks everywhere (not like out here in the country where I live where there is nowhere to walk unless you want to take your life into your hands and compete with traffic for the edge of the road).
I've experienced the same thing. I had only been following this plan a week or so when I got this urge to move. I had to get off the desk chair and DO something that involved movement, so I cleaned. It was a novel experience. Not exactly like a burst of energy. My body just wanted to move.
I've never heard anyone else talk about that. Oh, I've heard them say they had more energy when they lost weight, and I expect that will happen, too.

Edited by: ANNIESADVENTURE at: 11/21/2019 (15:12)



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11/21/19 5:17 A

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Ran errands in town yesterday. I tried to deposit rolled coins. Discovered both the credit union and the bank no longer take rolled coins. They require you to put them loose into the machine that sorts them. All that time I took to roll the coins wasted. So frustrating. I asked why they didn't tell me when I requested the empty coin rollers. The bank said they only switched to this 3 weeks ago (after I picked up the coin rollers).

I was able to get out and into the car at the credit union. I got out at the bank and could not lift my left foot back into the car at the bank. Sis had to help me. I cried. I am so tired of not being able to do basic things.

I walked with a cane for years because of arthritis. The muscles got lazy. They found ways around the natural movements of the body. After my hip replacements, physical therapists worked with me to try to get that natural movement back. I made very little progress lifting my feet while in a sitting position. When standing, I also had trouble lifting my foot up and over a stack of paper cups the therapist set on the floor.

I have a blue assist tool to help lift my leg getting into the car. It works fine getting into the front passenger seat. It is awkward to use getting into the driver's seat. Until I conquer this movement, I cannot drive alone. It is so frustrating to me.

I do fairly well walking (moving). When I stand still, I experience pain, sometimes leg cramping. I can't stand in line at check-out. I can only stand at the sink to wash dishes about ten minutes before I have to sit down.

I am trying to do the physical therapy exercises for my legs. Side kicks, front kicks, back kicks, side stepping are fairly easy. Sitting and lifting the leg is hard. Standing and lifting my leg over cups is hard. Laying the bed and doing the therapy exercises for legs is very hard. I need to locate the resistance bands (or buy new ones) to assist in some of these exercises.

Losing weight helps. Getting the swelling down in my legs helps. However, they do not automatically give my leg muscles the strength to left my legs to get into the car. Coming up the stairs is still scary.

Edited by: ANNIESADVENTURE at: 11/21/2019 (05:55)



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11/20/19 8:37 A

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Yesterday was a total fast day. I would like to do alternate day fasting but it's just not feasible on Saturday or Sunday with everyone here. I could maybe do it on Saturday but never on Sunday when we eat together because quite frankly, I am not telling anyone the plan. I do not need naysayers attacking me. This works. There is science to back up that it's healthy and will not damage my health. Carrying all this extra weight IS damaging to my health!

There is so much misinformation out there. If something is repeated often enough, people will believe it. I would not attack anyone for believing these things, and I don't want to be attacked for what I say either. It's easier to quietly do what works.
We need to support and encourage each other, even while following so many different plans.

Myth One: Breakfast is the most important meal. This was a marketing strategy of Kellogg Cereal company. It worked. People still accept it as gospel truth.

Myth Two: Eat like a king at breakfast, a pauper at dinner.

Myth Three: It is only safe to lose 2 or less pounds per week. No, we make conditions right for our body to lose at it's own pace. Our body does not lose according to a schedule we've designed. Sometimes I lose pounds, sometimes minimal, sometimes a lot. Sometimes the scale blips up a few ounces (or pounds, eeks!) even though I do everything "right." Sometimes the scale rests and my body loses inches.

Myth Four: We can exercise off the pounds. While exercise certainly helps, for the most part it tones and tightens the body. Muscle weighs more than fat. Exercise makes us look better. And yes, exercise does help us lose pounds, too. For me, exercise makes me WANT to eat healthier. It occurs naturally, going hand in hand. I have heard of people losing or maintaining weight by something as simple as walking. However I do not believe we can consume 6000 calories a day and exercise off the results. I haven't investigated the science of this.

Myth Five: If we screw up and eat off plan, we have to start over. No. Pick yourself up and get back on track. I've heard some info about it throwing your body out of ketosis (on the ketogenic plan) but haven't researched that. Getting back on track right away is still the best option. We may "start over" but we come with all the knowledge and skills and habits we have been learning. We may go back to basics but not to square one where we had to learn all the stuff we know now. Thinking we have to start over every time we go off plan sets us up for "all or nothing" thinking.

Myth Six: Eating too few calories will throw us into starvation mode. Truth is that we have to go 72 hours without eating before our stored glycogen is depleted. We do not go into starvation mode if we fast one meal or one day. There is more and more science emerging to prove that intermittent fasting is healthier for us. We chose to fast so many hours a day (16 out of 24) or fast for a whole day. Most of us fast while we sleep, so that may be 8 hours. We may choose 5:2, fasting 2 days out of five. We may choose a complete fast, or just cut back calories on fast day (like 500-800 for the day, usually consumed in one meal.) We may choose to eat one meal a day. The key is eating balanced meals when we eat. Make healthy choices for the most part.

Myth Seven: We need to eat five or six mini meals every day so our blood sugar doesn't drop. It's true that this will keep us more satisfied (mentally and emotionally) if we are eating for reasons other than hunger. Truth is that this is not good for our bodies. Our bodies are in a different mode when we are eating than when we give it a break. It needs those rest periods for cells to renew.

Have you ever wondered why "starving" artists are so creative, but once they achieve success (and sometimes fame and wealth), their output isn't that impressive? They lose their cutting edge.

Edited by: ANNIESADVENTURE at: 11/21/2019 (04:57)



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11/13/19 7:07 P

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That's pretty awesome!

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Finding Joy In Every Season
www.joyfulabundantlife.com


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11/11/19 9:52 A

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Dropped into a new decade on the scale today, woohoo! Happy dance! I've been aiming for this. Next goal 5 pounds down. I can do this.



It's snowing, the first real snowfall of the year. More than a dusting. 1-3 inches expected. Big lazy flakes drifting down. Grey, almost foggy looking out there.
It's early so this snow probably won't last long. I have appointments Wednesday and Thursday morning, so I'm counting on the roads being good then.

The neighbor harvested his corn Saturday and Sunday. Ours is about two weeks behind his and still in the field. Ours was planted first, but he came through with some kind of spray (fertilizer?) that made it suddenly shoot up way beyond ours. I don't think it's good to chemically force growth. Not that it's going to make a whole lot of difference since it is all trucked to the same co-op in town and stored with everyone else's harvest.






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11/10/19 9:43 A

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We had cornbread and chili yesterday. The chili was my request. I like chili. It goes with colder weather. It helped bring my protein level up.
However, I am up 0.2 pounds this morning. Second time this month that has happened, the same amount each time. I am trying to stop the re-gains.
It was disappointing because I hoped to enter the next decade down on the scale today. It will wait until tomorrow. It is disappointing but not the end of the world. I will let it strengthen my resolve but not wreck my day.
I am doing the Fast 800, and came in where I wanted on calories.
Elimination is not as regular on the calorie restricted plan. That may make the difference in these 0.2 gains.
I will stay the course. Perseverance always wins.

I am down 14.4 pounds this month. That is fantastic progress.
My unreasonable push for higher loss right now is because of medical issues and appointments. I want a better medical report so I am trying to give my body a fighting chance.

Losing weight too quickly affects the body. Carrying around this much weight is just as devastating to the body, perhaps more so. That's why the oncologist was not alarmed when I lost 43 pounds in a short time when I was so sick. I was more alarmed than he was, because I could keep nothing down and had nausea and vomiting even when I didn't eat. I saw the bones in my feet then. Hasn't happened since because once we got the nausea under control, I enjoyed eating again and stupidly re-gained the 43 pounds plus 32 pounds to add to it.
I am now below what I weighed when I was diagnosed with cancer. I am not yet back to what I weighed when I lose the 43 pounds afterwards.
I have 31 pounds to lose to reach my goal for this year. There are only 52 days left in the year. Plus we have Thanksgiving, Christmas, and New Years celebrations. I think I can control the holiday eating. Most things don't taste as good as anticipated.








Edited by: ANNIESADVENTURE at: 11/10/2019 (09:56)



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11/9/19 7:04 A

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Weekend is here. What a lovely thing weekends are. Feeling happy. Blessed. And grateful. Thank you for this moment when everything is going well.

I went to bed at 1930 last night. Didn't sleep as good as Thursday night, but stayed in bed until 0430. Had a nice talk with Sis this morning. Quiet time with the Lord. Caught up with friends on Spark.

Weight going down a little at a time. I will reach my goal for the year because I am making it happen (with help from the Lord and my friends).

It's a good morning. So blessed.

Edited by: ANNIESADVENTURE at: 11/9/2019 (07:05)



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11/8/19 10:27 A

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www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=6630512


The ~Indyisms by Beth Donovan

Edited by: ANNIESADVENTURE at: 11/8/2019 (10:31)



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11/8/19 7:57 A

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To find Spark friends by name

Choose Community above, then select Spark Pages to get to the page linked.

www.sparkpeople.com/mypage_home.asp

* * * * * * * * * * * *

How do I add or remove a friend on my SparkPage?

www.sparkpeople.com/community/help_answer.
asp?id=71


* * * * * * * * * * * *

Pounds Lost and Sizes Lost badges

On Spark page, under Awards. Click on see all awards.
Go to Manage My Trophys.

Edited by: ANNIESADVENTURE at: 11/8/2019 (10:14)



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11/6/19 4:50 P

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Nutrients for the past week (Thursday through Wednesday/today)

Calories - aiming for the Fast 800. My totals are 296 to 1049. I am usually 800-981.The 296 was a partial fast day.

Protein - very important on a calorie restricted diet so that the body doesn't pull it from the muscles. Spark range is 60-147. This week I came in at 10-48. Average 40. I am working on improving this now.

Carbs - for liver issues, it is recommended to aim for low carb (20). Spark range is ridiculously high 150-273. This week my range was 92 - 116. Nowhere near the low level it should be. Even vegetables have carbs. How do I get it lower? You would think a tomato would be healthy. It's 5 carbs. If I eat three dried prunes, there's 16 carbs. Still working on this one.

Sodium - need to keep low as possible for liver issues. I don't add salt. Spark range is 0-2300. My totals were 523-2583. The high score was yesterday. I had a spinach salad with a tuna pouch and cherry tomatoes for lunch. For dinner with the family, I had about 3 oz of roast pork, roasted vegetables, and succotash. No added salt. Final tally was 2583 for sodium, yikes! And my weight went up 0.2 the next morning.

Calcium - for the week 60-80

Sugar - Spark range is 0-90. My week was 10-41, average 23. For liver issues, I don't add sugar. Don't eat sugary foods or drinks.

Cholesterol - Spark range is 0-250. My scores were 70 - 347. The 347 was only one day. Most were 120-130.

Fiber - Spark range 25-35. Mine were 3-15. I am always low on fiber. Over the years when I did the 5% Challenge, I would try to increase fiber. That would always put me over on calories. No constipation issue so I don't worry too much about this.

Edited by: ANNIESADVENTURE at: 11/6/2019 (16:59)



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11/5/19 3:36 P

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Dr Michael Mosley said when doing the Fast 800 or any restricted calorie diet, make sure you are getting enough protein. If you don't, your body will pull it from your muscles.
The Protein range on the Spark Nutrition Trackers starts at 60 and goes up.
I have not been getting enough protein.
How do I add more into my meals?

I like spinach salads. Every few days I add a tuna pouch or canned salmon. Occasionally I use cottage cheese instead of dressing. Cottage cheese is an excellent source of protein and not a lot of calories or carbs.
I could also add shredded cheese.
Sunflower seeds and walnuts have a small amount of protein.

I like string cheese. That's another excellent source of protein.

Eggs are another great source of protein. He frequently has two eggs for breakfast. I like egg salad (egg mixed with a small amount of generic mayonnaise, though I am going to try substituting plain yogurt when I had egg salad on a spinach salad).

Most vegetables have a small amount of protein. I will check out the protein content in different vegetables so that I don't have to eat a lot to get the protein I need.
White potatoes have more protein than most but they are on my list of foods to avoid for liver problems.

Of course, meat is higher in protein. I don't eat meat too often. Red meat is on the avoid list. I can eat chicken.
I could eat more salmon, tuna, herring, and sardines.

I gave up a long time ago trying to meet Spark's level for fiber in the tracker. Unless I have beans, I never reach it. Constipation is not an issue so I must be doing something right.

Edited by: ANNIESADVENTURE at: 11/5/2019 (15:39)



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2 Corinthians 4:16-18 King James Version (KJV)
16 For which cause we faint not; but though our outward man perish, yet the inward man is renewed day by day.

17 For our light affliction, which is but for a moment, worketh for us a far more exceeding and eternal weight of glory;

18 While we look not at the things which are seen, but at the things which are not seen: for the things which are seen are temporal; but the things which are not seen are eternal.




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Prayers for restored health



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11/4/19 3:43 P

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Ignorance is bliss.

I may be tooling along on my merry way one day.
The next day the doctor gives me a devastating diagnosis.

Nothing changed. I was just as sick before she told me the diagnosis.
What changed?
My awareness. I didn't know what was inside me before she told me.
Am I more sick now that I know?
No.
The big change is in my head.
Ignorance is bliss.
However, ignorance will not make it go away. It will not turn back the hands of time.

I have to look at my options. I have to be guided into treatment or whatever is needed. I have to follow through.


There is a program called Scared Straight. It is for youngsters who are headed in the wrong direction. The ones I've seen have already had negative encounters with the law. Some are gang members.
They think they are tough. "I ain't afraid of anyone." "I ain't afraid of jail." "I could do ten years in prison easily."

Their parents enroll them in the program. They go to a real jail, a special jail with real inmates that have been transferred into this facility.
The prison staff and inmates interact with the kids to show them what prison is like. Each youngster eventually reaches their breaking point and decides they never want to spend another moment in prison again.
They turn their lives around and start living differently, seeing their future in a more positive way.

Scared Straight.
After we receive a devastating diagnosis, we review our options.
Suddenly, it's very real.
Now we have the motivation to take care of our health.
Now we have the will power to eat right and exercise and get enough sleep.
Now we are ready to do whatever we have to do.

Edited by: ANNIESADVENTURE at: 11/4/2019 (20:53)



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11/4/19 9:16 A

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Isaiah 46:3-4 God speaking. "...I have cared for you since you were born. Yes, I carried you before you were born. I will be your God throughout your lifetime--until your hair is white with age. I made you and I will care for you. I will carry you along and save you."




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Edited by: ANNIESADVENTURE at: 11/3/2019 (19:08)



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I have so much to say. Wish I could share it in a blog but I don't like confrontation. The naysayers would be out in force.
I started restricting calories on Oct 29, 2019, and have lost 17.4 pounds in 6 days.

Is that sustainable? Time will tell. My history has been a major loss at the beginning, followed by slower amounts in the ongoing months (until I tired of it and quit trying, followed by re-gain of weight). Over and over and over again.

I set a goal at the beginning of the year to lose 50 pounds in 2019. That would have been less than 5 pounds a month. Is that slow enough for you?
Losing 50 pounds is still my goal. However, there have been too many upturns during the year. By May the goal had ballooned to 83 pounds just to reach the original goal. I have now lost 40 of that 83. If I hadn't regained weight, look how close I would be to the original 50! As of today, I still need to lose 39 to reach that original goal weight (50 pounds down from my Jan 1 starting weight). If I stay with Dr Mosley's plans, I can reach that goal.

What is the source of the strength and motivation?
1. God. I've asked Jesus to help me over the years but when it comes down to eating what I want, I didn't always listen to his gentle reminders. I am strong willed. A divided house does not work. I want to lose weight to be healthy, and I want to eat as much as I want whenever. One cancels out the other.
So what has changed this last week? I am asking for God's help, His strength, renewal of my mind.I need to spend more time with Him throughout the day.

2. The health scare. I went to a new doctor this week and she wants to follow up on medical issues.
-Ongoing issues are hypertension, low potassium, Hashimoto's, osteoarthritis, leaky heart valves, kidney cyst, fatty liver, etc. In 9 months I should be done with the oncologist so hopefully no more issues there.
Hypertension - controlled with medication
Low potassium - controlled with medication
Hashimotos - Endocrinologist said I did not need meds
Osteoarthritis - I've had joint replacements. Need shoulder replaced but can't have the surgery until I can get up from a sitting position without using my arms (for the 2 month recovery period). I hope losing weight will resolve this.
Kidney cyst - I was seeing the urologist once a year and having an ultrasound. It's been years now since I've seen the urologist.
Leaky heart valves
Fatty liver

Because of my position at the hospital, I think my original doctor thought I knew more than I do. I am not a nurse. When he told me about the leaky heart valves years ago, he said we would eventually have to take care of it. I was left with the impression that it was not urgent.
When he told me a couple years ago that I had a fatty liver, again I got the impression it was not urgent. He offered no explanation or advice.
You have to understand that we've had a long relationship, both as patient and doctor, and as co-workers. I was the liaison between the physicians and the hospital. That's why I now realize he probably thought I know more than I do.
I could have asked questions. It takes me awhile to process what people tell me. The questions come later. Since it didn't appear urgent, I was not diligent in follow up (other than researching it a little on the internet).

My liver enzymes showed a change from last years bloodwork. My new doctor has set in motion the plan to have a liver ultrasound. NOW I really researched online, took notes, and made real changes. Foods to avoid. Foods to eat. Lose weight. Exercise (aerobic) which I can't do with my current mobility issues.

I had found some of Dr Michael Mosley's videos on You Tube BEFORE my appointment with the new doctor last Wednesday. I desperately wanted to be at a lower weight before that appointment so I immediately started with some of his fasting/intermittent fasting advice. It worked. I weighed less than my goal for that appointment.
It worked, so that encouraged me to delve more fully into this videos. He also has books. His plan seems to be evolving over the last four years.

www.youtube.com/watch?v=Ihhj_VSKiTs
The first video I watched took us on his self-exploration journey with top scientists working on health issues. He was looking for a way to combat the ravages of aging.
He found a 101 year old marathon runner who ate child size portions.

In the 1930s the nutritionist at Cornell University found the diet of mice, they live longer.
During the dust bowls in America when food was restricted, longevity improved.

He visited Professor Luigi Fontana at Washington University School of Medicine in St Louis. People who restrict calories live longer and have less medical issues.
He met Joe Cordell, a man about his own age, who averaged 1900 calories a day, eating fruits and vegetables. He was a great weight and extremely healthy (proven by medical tests, low body fat, will not develop cancer or cardiovascular diseases, etc) but didn't look particularly young.
Even though Dr Mosley doesn't look fat, the tests showed he had 27% body fat, too much abdominal fat, and would eventually have cardiovascular disease. In a later video he said his GP had diagnosed him with Type 2 diabetes. He was concerned about cancer because his father had prostate cancer (and later died of cancer. He didn't tell us what kind of cancer). Prof Fontana told Dr Mosley that if he followed calorie restriction, he could be cured in one year. Each of us is unique but that was music to my ears.
Dr Mosley didn't want to live like Joe Cordell so he researched how this works.

From Professor Valter Longo at the University of Southern California, Dr Mosley learned about the growth hormone IGF1 (Insulin Growth Factor 1). "Our bodies are normally in go-go mode, cells constantly driven to divide by IGF1. But when IGF1 levels drop, our cells shift into a completely different mode. The body slows production of new cells and starts repairing existing ones instead. DNA damage is more likely to get fixed...What is the link to calorie restriction in humans?...There is something in the food we eat the projects how much IGF1 our bodies will produce. That something is protein. When we eat a lot of protein, our cells get locked in go-go mode...It pushes the cells to burn fuel. In go-go mode the body is more susceptible to some cancers and diabetes because your cells are growing too fast for damage to be efficiently repaired...How do you reduce your IGF1? Studies on calorie restriction show that eating less helps but it's not enough. As well as cutting calories, you have to cut your protein intake. Not entirely. That would be a very bad idea. It's about sticking to recommended guidelines, something most of us fail to do. And you don't have to be a crony to lower IGF1. There is another way: Fasting. In fasting there's a much more dramatic and much quicker response. Within 24 hours you decrease your glucose level and you decrease your main growth factor which is IGF1... Simple diet intervention can really change how the human body works."
Dr Long thought Dr Mosley should show improvement of his IGF1 level after 3 days of fasting. Prolonged fasting can be dangerous, and Dr Long thinks it should only be undertaken by people in good health and preferably under close supervision.
Dr Mosley tried a 3 day/4 night fast. Etch day he only had water, black tea, and one 50-calorie cup of soup (made from a packet, mixed with water).
From fasting he learned that hunger does not build and build, but comes in waves that pass. By the fourth day, he had depleted his body's store of glucose and switched to burning fat for fuel. His liver stopped producing so much IGF1, putting his cells into repair mode. The test showed his IGF1 factor dropped by half, cutting his risk of certain cancers. His blood glucose level returned to normal levels. Dr Long said in four days you can get extreme metabolic change. (Don't do anything that hurts you.) He told Dr Mosley unless he switched to a lower protein, more plant-based diet, the effects won't last. He would also need to fast every couple of months to maintain the benefits. You have to decide if you want to change now or in a few years be taking a number of drugs, The typical 65 year old European takes 8 drugs a day. Is this kind of fast once a month sustainable? Is there a more manageable way that still accomplishes what this 3 day fasting does? "The biggest problem with prolonged fasting is me. Despite knowing all the wonderful benefits, I just can't bring myself to do it."

In Chicago, they have done studies and found a way to make fasting much more palatable. Dr Mosley met with Dr Krista A Faraday from University of Illinois in Chicago. Alternate Day Fasting involves a day of pretty heavily restricted calorie restriction (For women 400-500 calories a day, and for men 500 to 600 calories), and that's just one meal around lunchtime. That is called the Fast Day. The fast day is not about total abstinence. This is alternated with the Feed Day which is where you can eat whatever you want. The studies saw a moderate weight loss, decrease in LDL cholesterol as well as triglycerides. LDL cholesterol is the bad cholesterol. Higher amounts of triglycerides can lead to heart disease and atrialated(sp?) disease. Saw decreases in blood pressure, another heart disease risk factor. There are a number of trials that show ADF is safe and effective. As long as you stick to the calorie goals on the Fast Days, you can literally eat whatever you want on the Feed Days. In terms of cholesterol, it didn't matter if you were eating high fat or low fat diet. After a day of fasting, people rarely gorged themselves on the Feed day. They asked people to conserve 25% of their energy needs on the Fast day, people ate about 110% on the Feast days, just slightly over what they would normally eat. It slows down the aging process.

Dr Mosley went to Baltimore to meet with Professor Mark P Mattson at the National Institute on Aging to learn more about the effects of aging on the brain. Fasting may delay the onset of diseases like Alzheimers, dementia and memory loss. Intermittent Energy Restriction diet is intermittent feast days and fast days. They will live much longer than normal learning and memory before they start having problems. In humans that could be 30 years longer (change from 50 to 80). Sugary drinks caused an earlier onset of memory problems in the mice they studied. That is the equivalent to developing problems in the early 30s to 40s in humans.
What's going on? Sporadic bouts of hunger cause new neurons to grow in the brain. Why does a brain start to develop new nerve cells when you stop feeding it? If you are hungry, you increase your cognitive ability to give you survival advantage. You remember where the location of the food is. Fasting stresses your gray cells the way exercise stresses your muscles. Hunger makes you sharper. Alternate day fasting has better effects on the brain than does a lower amount of daily calorie restriction.

Instead of alternate day fasting, he chose another idea that Prof Mattson suggested, a 5:2 diet. 5 days of normal eating and 2 days fasting each week. He was looking for more years of healthy living. Make your fasting meal at a time that works best for you. He did better with breakfast because it was hard going in to the office hungry. That way he did not get hungry while working.
"We do grow old. We should grow old, and there's very little we can do about it... Fasting is not about trying to live to 140. It's about staying healthy for as long as you can."
* * * * *
His plan has evolved over the years since 2015. He has done multiple videos and written books about it. I will cover those in later entries.
The big thing I got from a video I watched, in response to a viewer question who asked what plan was best for someone over 65, he said all three plans: The Fast 800, 5:2, and 16:8. The 16:8 is time restricted dieting. Fast 16 hours, eat 8 hours. For me that would probably be eating between 1200 and 2000.
I will research more on The Fast 800.

Edited by: ANNIESADVENTURE at: 11/3/2019 (14:56)



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11/2/19 11:02 A

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Posted in Community Feed this morning:

CAMELIA16
5 minutes ago

Given that many doctors and health-care experts believe that making people feel worse about their bodies can motivate them to lose weight and get healthier, this research matters. A few years ago, for instance, bioethicist Daniel Callahan made headlines by suggesting that more stigma aimed at fat people would curb the “obesity epidemic”—an idea that has since been soundly disproved.

But the more researchers look at the complex interactions between weight and health, the clearer it becomes that more stigma leads inevitably to more self-loathing, as people internalize the message that their bodies are “wrong” if they’re not thin and toned. A better approach, says Blake, is to remind doctors that focusing on weight creates stress and increases people’s risk of disease, and to point them instead toward body acceptance and how that can help improve health and quality of life.

Also If you are looking for a really effective weight loss solution as many women are using this and they've got positive result.
It can be a turning point to your weight loss journey.
you can visit

www.bit.ly/WeightLosingSolution_secretre
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JUSTFURKIDS
4 hours ago
I was thinking about celebrating my 76 pound Weight Loss by going out to eat & having a cheat meal so I asked my best friend where we should go. Her response: You realize celebrating weight loss with a cheat meal is like celebrating your wedding anniversary by having an affair.

Cheat Meal Cancelled

Edited by: ANNIESADVENTURE at: 11/2/2019 (11:49)



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11/1/19 9:38 P

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www.sciencedaily.com/releases/2011/04/1104
19003651.htm


Curbing carbohydrates is more effective than cutting calories for individuals who want to quickly reduce the amount of fat in their liver, report UT Southwestern Medical Center researchers.

"What this study tells us is that if your doctor says that you need to reduce the amount of fat in your liver, you can do something within a month," said Dr. Jeffrey Browning, assistant professor of internal medicine at UT Southwestern and the study's lead author.

The results, available online and in an upcoming issue of the American Journal of Clinical Nutrition, could have implications for treating numerous diseases including diabetes, insulin resistance and nonalcoholic fatty liver disease, or NAFLD. The disease, characterized by high levels of triglycerides in the liver, affects as many as one-third of American adults. It can lead to liver inflammation, cirrhosis and liver cancer.

...study participants on the low-carb diet [less than 20 grams a day] lost more liver fat [than those on low 1200 calorie diets].
...at some point the benefits of weight loss alone trounce any benefits derived from manipulating dietary macronutrients such as calories and carbohydrates.

"Weight loss, regardless of the mechanism, is currently the most effective way to reduce liver fat."


Edited by: ANNIESADVENTURE at: 11/1/2019 (21:39)



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What foods protect the liver?
1. Coffee
2. Oatmeal
3. Green tea
4. Garlic
5. Berries. Dark berries, such as blueberries, raspberries, cranberries.
6. Grapes
7. Grapefruit
8. Prickly pear
9. Plant foods in general. Avocado, banana, barley, beets and beet juice, broccoli, brown rice, carrots, fig, greens such as kale and collards, lemon, papaya, watermelon
10. Fatty fish. Herring, salmon
11. Nuts
12. Olive oil

Foods to avoid
1. Fatty foods: fried foods, fast food, takeout from many restaurants. Packaged snacks, chips, and nuts may also be high in fat.
2. Starchy foods: breads, pasta, cakes or baked goods.
3. Sugar: Cereals, baked goods, candies
4. Salt: Eat out less. Avoid canned meats or vegetables. Reduce or avoid salted deli meats or bacon.
5. Alcohol.

Edited by: ANNIESADVENTURE at: 11/1/2019 (15:45)



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11/1/19 3:20 P

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Fatty liver is coming back to bite me. Doc told me several years ago that I had a fatty liver but didn't seem over concerned.
Recently I read that a celebrity died of fatty liver a few years ago. That set off an alarm bell for me.

This week the lab tests at the new doctor showed my liver enzymes were elevated over what they were last year. The nurse that called me said they were "borderline," whatever that means.

Normal range for ALT is 7 to 55 U/L. For AST it's 8 to 48 U/L.
2018 ALT was 36. AST was 46.
2019 ALT was 46. AST was 67.
Same lab and phlebotomist, etc, so that's not a factor.

Fatty liver disease means you have extra fat in your liver. You might hear your doctor call it hepatic steatosis.

Nonalcoholic Fatty Liver Disease (NAFLD)
There are two different types of nonalcoholic fatty liver disease:

Simple fatty liver: This means you have fat in your liver, but you may not have any inflammation in your liver or damage to your liver cells. It usually doesn’t get worse or cause problems with your liver. Most people with NAFLD have simple fatty liver.

Nonalcoholic steatohepatitis (NASH): This is much more serious than a simple fatty liver. NASH means you have inflammation in your liver. The inflammation and liver cell damage that happen with NASH can cause serious problems such as fibrosis and cirrhosis, which are types of liver scarring, and liver cancer. About 20% of people with NAFLD have NASH.

Out of the list of possible causes, the only ones that seem to apply to me is age, obesity, underactive thyroid, high blood pressure, fast weight loss.

Diagnosing:
Lab tests.

Imaging tests . You may get an ultrasound, computerized tomography (CT) scans, or magnetic resonance imaging (MRI). These tests can help show if there’s any fat in your liver. But they can’t tell whether you have simple fatty liver or NASH

Liver biopsy. Not everyone with NAFLD needs to have a liver biopsy. Your doctor may recommend it if you’re at risk for NASH or if other tests show that you may have NASH complications such as cirrhosis. A doctor removes a sample of tissue from your liver and sends it to a lab to see if you have liver inflammation or damage. You’ll get this done at a hospital or outpatient surgery center. Before the procedure, you’ll get medicine to help you relax or control pain. For the biopsy, your doctor numbs the area and uses a special needle to take a small piece of tissue from your liver. A liver biopsy is the only way for doctors to diagnose NASH.

Treatment
Usually the first line of treatment is to lose weight. It helps reduce fat, inflammation, and scarring in your liver. Losing just 3% to 5% of your body weight can cut down on how much fat is in your liver. Weight loss surgery is also an option if you have a lot to lose.

Self-Care for Fatty Liver Disease
Lifestyle changes can help:

Exercise more. Try to be active at least 30 minutes a day most days of the week. If you're trying to lose weight, you might find that it helps to exercise more. But if you don't already exercise regularly, get your doctor's OK first and start slowly.

Be kind to your liver. Don’t do things that will make it work harder. Skip alcohol. Take medications and over-the-counter drugs only as instructed. Talk to your doctor before you try any herbal remedies. Just because a product is natural, that doesn’t mean it’s safe.

Get your cholesterol down. Eat a healthy plant-based diet, exercise, and take your medications. This will get -- and keep -- your cholesterol and your triglyceride levels where they need to be

Manage your diabetes. Check your blood sugar, and take medications as your doctor prescribes.

Can You Prevent Fatty Liver Disease?
For NAFLD and NASH, It boils down to making better choices:

Eat healthy food. Choose a plant-based diet with lots of fruits, vegetables, whole grains, and healthy fats.
Stay at a healthy weight. Lose weight if you need to. If your weight is healthy, work to maintain it by choosing a healthy diet and exercising.
Exercise. Get a workout most days of the week. Talk to your doctor first if you haven't been active in a while.

* * * * *

Starving yourself is certainly not a good idea. But if you're otherwise healthy, a brief period of extreme calorie restriction isn't likely to hurt you. You should tell your doctor what you're doing, and be sure to include protein in your diet (70 to 100 grams per day). Take a multivitamin, and eat potassium-rich foods (tomatoes, oranges, and bananas).

* * * * *
Questions to ask the doctor:
Did my fasting and calorie restriction the week before my lab test cause the liver enzymes to be elevated?

I read that pain medication can affect the results. I rarely use pain medication. I do take it on days when I will be more active with appointments and errands (usually once a month). It helps with mobility and flexibility (getting in and out of the car, etc).

* * * * *
They are scheduling me for a liver ultrasound.
These tests can help show if there’s any fat in your liver. But they can’t tell whether you have simple fatty liver or NASH.

Edited by: ANNIESADVENTURE at: 11/1/2019 (15:26)



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Down 13 pounds this week. I haven't started the 5:2 plan completely yet. I've done a little of several plans: partial fasting and OMAD (one meal a day). Because I weigh so much, there is frequently a huge loss the first week of a new plan. I don't expect it will continue much longer. I am happy about it. I was able to be down a little before my first appointment Wednesday with a new doctor.
I will continue doing what I am doing. I didn't plan to do OMAD. It just happened. I wasn't hungry so I waited until our family ate lunch together. Then I wasn't hungry in the evening. It seems to be working. However I am not committing to just one meal a day when hungry.



Edited by: ANNIESADVENTURE at: 11/1/2019 (16:10)



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Here are stats that are a little more revealing.
January - October 2019
-233.14 pounds lost
+224.28 pounds gained

I weigh almost every morning and track it in a little date book. I came up with the above figures by adding all the losses together for the 10 months so far this year, then added all the gains, based on those daily entries in my date book. (There may be some minor math errors but this gives an approximate picture.)

Because I am not netting much loss each year, I thought I was not losing. Mid-way through the year, I started looking at it this way. I realized I AM losing pounds all the time. I am just not hanging on to those losses.
I started concentrating on minimizing the regains. Have not been consistently successful at that.
That's why I think this new 5:2 plan is going to help me see some permanent change.

233 pounds is a lot of pounds to lose in 10 months. It shows me I CAN lose weight. I can do this.
This was not a massive loss followed by a massive re-gain. This is up and down each month, each week.

My calorie range is 1200 - 1500. In the last 6 months (May - Oct), I have been under 1500 calories 48 days. That means I was over the top of my range 135 days out of 183 days. Sometimes it was only a little over (like 22 cal). Sometimes it was a lot (like on pizza days).

Doing the 5:2 plan, in the same 6 months I would have 52 days at 400-500 calories, and 130 days at 1600-2000 range. That range still seems a little high to me, so I would aim to stay the same as I've been (aim for 1200-1500 and hopefully hit it many of those 130 days as I can).
5:2 is set up so that the 2 days are 1/4 of the calories of the 5 days.
I don't see this as an excuse to eat stupidly for 5 days. I will still aim for healthier choices, low carb as much as possible.
Moderation works best in my present living conditions since I am no longer the shopper or full-time cook. I will control what I can, and use moderation the rest of the time.

I will try to make those 2 days Monday and Thursday, but will flex as necessary.

I am so excited about this because it has given me hope. Along with the recent weight loss, it is helping me to say no and get over my obsession with food.

Here are some of the changes:
I can eat a healthy breakfast. My mind reviews what is on the menu and in the pantry/refrigerator. Yes, that sounds good. Am I hungry now? No. So why am I eating? Just because it sounds good? Because we've been taught that breakfast is the most important meal? (By the way, the cereal companies came up with that notion as a marketing ploy. Repeat something often enough and people accept it as truth.) Not a good enough reason to eat when I have so much weight to lose to get healthy again.

I have groceries that will spoil if I don't consume them. Fresh produce does not keep well. Is that a good enough reason to eat? I am not a garbage disposal.

As my niece reminds me, there is leftover pizza in the refrigerator. Is that a good reason to eat more carbs than I need? I am not craving anything like that at present. I am not even hungry. So I silently say no.

In more recent years (since 2004 when major surgery caused a permanent change in my sleep) I stay up later than I should. That's when the Munchie Monster visits. I usually am still comfortably full from supper. I am NOT hungry. I WANT to munch. No rhyme or reason to it. Habit? Probably now. I am usually on the computer then. If I was reading a book or crocheting or doing something with my hands, I would not be tempted. I can consume as many calories during the late night as I consumed the whole day. That is a big hole that I have tried to plug. I do not need the calories.I am not hungry. I can wait till morning to eat (if I am even hungry then...and I usually am not).

I walk through the kitchen and see something enticing on the counter. I am not hungry but my mind thinks about it until I say no. Have you noticed that we look whenever some rattles a wrapper or opens a container or comes in the room eating something? Just like a dog. Nothing gets our dog's attention like someone with food. She can be at the other end of the house and hear a wrapper open and be out there like a shot.

It's the foods that are easy (individual servings or in bags or wrappers) that are most tempting for snacking. If I have to work for it, it usually doesn't happen.

Edited by: ANNIESADVENTURE at: 10/31/2019 (12:48)



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10/31/19 2:43 A

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I am really excited about the possibilities now. Got my mojo back.
Many times this year I've struggled to believe in myself. I never gave up but my belief wavered. Halfway through the year I compiled the statistics that showed I COULD and was losing weight. It also showed I was not maintaining that loss. Here are the final monthly net stats so far this year:
January 2019 - zero loss/gain
February 2019 - gained 5 pounds
March - gained 8.4 pounds
April - gained 8.6 pounds
May - lost 11.4 pounds
June - lost 14.4 pounds
July - gained 7.8 pounds
August - lost 10.6 pounds
September - lost 0.8 pounds
October - lost 8.2 pounds
Total net loss of 13.8 pounds so far for 2019

This is not how the story ends. I have 2 more months. I think I have a handle on where I am going. I am in a cautiously strong place right now (mentally) in regards to this journey. I am in transition to a new plan. I am 100% committed to this happening. Still working out the details of how it will happen.





 Pounds lost: 54.4 
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62.25
83
ANNIESADVENTURE's Photo ANNIESADVENTURE Posts: 6,684
10/30/19 5:04 P

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It's working! It's working! My weight is dropping.
Is it sustainable? I hope so. Time will tell.

I haven't really started working the 5:2 plan the way it was designed but I plan to do so. I have concentrated all my efforts this week on getting below a certain weight because of the appointment with a new doctor today. And I did it. Even better than expected.

What I did this week is not sustainable but I will ride the wave as long as I can, then switch to the 5:2 plan. This is good practice. I'm getting the fasting part down, both limiting calories and no calories. I don't want to go back to eating again but I will.
I've not been very good at fasting, even partial fasting. I've wanted to do it for years but failed miserably. Fasting is one of the spiritual disciplines. All I can say is that God must be helping me because I couldn't do this.

Sunday: My calories were at 1255. I was done eating for the day. Then we ordered pizza. I like pizza. We don't have it often. Calories for the day were 3775. Yikes! My weight was up 0.6 on Monday. Not bad, considering all the calories. However, with the doctor appointment on Wednesday in mind, I had to do something to turn this around. I wanted to be down 5.4 pounds by the appointment.

Monday: I wasn't hungry. I'm usually not hungry in the morning. Many times I'm not hungry until 1500 or so. I had spinach topped with salmon, grapes, and a little generic mayonnaise. 350 calories.
In the evening, Sis made baked potatoes. They were small to medium size. I had one with butter. 581 calories.
Total calories for the day 941. That's 259 below the bottom of my range. I don't plan to do that often but I desperately needed to weigh less by Wed appt.

Tuesday: I wasn't hungry at all. It was a gift. That never happens. I had a cup of black Folger Hazelnut coffee for breakast, again at lunch, and again at supper. Total calories zero.
That wasn't alarming because I had watched Dr Michael Mosley's video on aging. He tried three different plans. The first plan required him to fast three days and four nights, only eating a 50 calorie soup each day. I think there was something else (like tea) but I can't remember for sure. This was under a doctor's supervision. The idea was that cells are busy splitting when you eat. When you fast, cells work on repairing. That is what delays all the bad stuff that happens with aging, physically and mentally.
The next plan was eating 500 calorie meal every other day, then eating whatever he wanted on the opposite day. The doctor/scientist explaining this to him said her patients didn't go crazy on the eat what you want days. They only went over a small amount. Their bodies didn't want to stuff so they didn't.
The last plan is the one he decided to make his own. 5:2. Eat normal five days a week, with two "fast" days on the other two.You pick which two days. They don't have to be together. Like Monday and Thursday, or Tuesday and Friday, or whenever you choose to do it. It's not a true fast because the calories on the fast day are supposed to be 1/4 of the normal calories. For him that meant he had 500 calories on the fast day, which he consumed in one meal. It was easier for him to eat breakfast so he didn't go to work hungry. Most people choose to eat only supper.
So with all this in mind, I do not feel I harmed my body with one fast day (plus coffee) on Tuesday. It is certainly something I don't expect to do every day. I looked at it as an unexpected gift. I am usually obsessed with food and what I can eat next. This felt great.

Wednesday: Nothing to eat in the morning because the new doctor would probably order fasting blood work. She did.
Nothing to eat at lunch because I wasn't home yet.
For supper Sis made Swiss Chard and homemade potato soup (our family recipe which is sliced potates and onions cooked in water/milk, topped with a dab of butter to flavor it). Our soup is lower calorie than most potato soups. I also had a half cup of Folger's Hazelnut coffee that was still in the pot.
Total calories for the day 442. I do not plan to eat any more tonight.

This is a gift. I don't know what tomorrow will bring. I might make another spinach salad topped with whatever for one meal. Aspargus is on the plan for part of a meal. I will try to stay within my calorie range, closer to the bottom 1200.

Remember that 5.4 pounds I wanted to be down by my appointment with the new doctor this morning? I was down 8.6 pounds. Totally amazing. My clothes feel looser. Mobility was a little better, more flexibility. It was easier to get into the car than usual but I still needed help. I got out by myself four times.

I know all the stuff about putting the body in starvation mode and messing up the metabolism. Heck, my metabolism couldn't be much more messed up than it's been. Remember I started here at Spark in 2006 and now weight almost 70 pounds more than when I started. It is more than I ever weighed all the years of my life before Spark. This is NOT healthy. It has damaged my belief in my ability to make a permanent change.
I do not plan to spend the rest of my life consuming zero calories. With the 5:2 plan, the two "fasting" days should still be 400-500 calories. That is the lowest. The other 5 days will probably be 1400-1500 unless I find a miracle way to keep it just over 1200. Be assured I will not starve. I like food too much to starve.
* * * * * *
I want to do a blog but not sure what tack to take. I do not want to share this kind of detail because I will get lectured about cutting calories too much and losing weight too fast. I know all that already.
I think I will share the video by Dr Michael Mosley and talk a little about 5:2 plan.

I have also been getting my feet up a lot before this appointment with the new doctor today so I would not have so much swelling in the legs. It worked.
Getting more sleep also helps the pounds drop. So that contributed to my loss this week.

Last night I did not sleep well but I stayed in the bed so my feet were up. I finally drifted off around 0400 and woke around 0700. I still count it as sleep when I went to bed at midnight. Well, I acutally went to bed around 1930, got up after awhile to do something that needed to be done. Then Sis came out and sat on the bed and we talked awhile. So it was midnight before I got back to bed.
During the wakeful hours until 0400, my mind was busy, composing letters and then a blog for Spark. Not sure that I want to use that info for a starter. It could stir up controversy and I avoid that. It was centered on Delusions. Two thoughts were delusions people have, non-weight related. Then the delusions I have that makes me think I am making progress and yet weigh a lot more than when I started. Then talk about the new plan (5:2). Not sure if this is the right tact. Maybe I will postpone writing it, or maybe I'll just share the video and talk only about the plan, not sharing personal history.

Edited by: ANNIESADVENTURE at: 10/30/2019 (18:43)



 Pounds lost: 54.4 
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20.75
41.5
62.25
83
ANNIESADVENTURE's Photo ANNIESADVENTURE Posts: 6,684
10/29/19 6:31 P

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I have a lousy record for fasting, especially a 24 hour fast. That's why the Intermittent Fasting or 5:2 appeals to me. It's a partial fast, limiting calories to a quarter of the normal amount. It also allows water, coffee and tea (which I drink plain) so zero calories there.

I have an appointment with a new doctor tomorrow. Lately my weight has gone up, so I've been working very hard to get it back down to what I normally weigh. Yesterday I came in good on calories. Today I tried a fast day, waiting for hunger. It is now 6:30 PM. I am not hungry. I did not plan to make today a total fast. I did have Folger's Hazelnut coffee at what would have been breakfast, lunch and dinner, so maybe that's why I am not hungry. I've also drunk water.
Water pill was really effective today. It always works better when I don't eat.

I don't know where this success is coming from. I'm not complaining. I am thankful. Will it continue after the appointment tomorrow? Is that the motivation? Time will tell. It would be nice if this insatiable hunger would leave so that I can stay within my calorie range.




 Pounds lost: 54.4 
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62.25
83
ANNIESADVENTURE's Photo ANNIESADVENTURE Posts: 6,684
10/29/19 12:10 P

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I've seen several videos by Dr Michael Mosley on the 5:2 eating plan. Is this doable for me? I am having so much trouble staying in my calorie range every day. Most days I'm just a little above, 1600 to 1800 calories. I set my range at 1200-1500. I lost weight when I'm near 1200. I lose very little at 1500.
I am frustrated by my inability to stay within the range. I will be fine all day, then add something at dinner or after dinner that puts me over. I am tired of seeing the calorie circle on the Start page change from green to red. A big fat red circle!

If I do a 5:2 or 4:3 eating plan, I could have the calories in the range I am eating 4 or 5 days. Then eat 400 to 500 on the other days. I think I could do that. I've come in at 600 on one-meal days. Yesterday was a good example. I didn't eat until 4PM when I made a salad with salmon. Cut back on the dressing and maybe the salmon and it could be 500. Spinach isn't many calories.

Some other stuff I've read said to bulk up on low-calorie vegetables on the "fast" days. Water, tea and coffee are permitted. I drink all of them straight, no added sugars or creamers. They cautioned that coffee could rouse feelings of hunger.

If I don't eat during the day, I am not hungry. Eventually I will be hungry but that's usually later in the afternoon or early evening. I think I could go longer as long as I remove rules about times to eat. If I know I can eat anytime when I get hungry, then I should be able to fast even longer.

Many days I do one meal a day but then snack later. I want to get away from that endless feeling the need to snack after the meal. If I eat something sweet, then I need something to counter balance it. An endless cycle.

It works best for me not to eat when I get up. I drink water all day, starting with my morning meds. I do not limit water. Occasionally I drink water or tea.

Had a cool experience yesterday. I made a cup of tea in the afternoon. It was Celestial Seasonings Sugar Cookie flavor. It really tasted like I was eating a sweet treat. Delicious aroma of sugar cookie. I made another cup from the same tea bag and got the same delicious sensation.
IndyGirl did a blog about teas, and mentioned how some of the chocolate flavored teas reminded her of eating chocolate (without the calories!). She suggested a lot of different flavors she liked. Others posted teas they liked. I made a note of some to try. My favorite are Bigelow mint teas. I have several boxes of a different brand of peppermint teas. When my stock gets lower, I will defintely brach out. When I was working I had a lot of different teas at work and home. I frequently drank tea in the evenings (and was not snacking then). Of course, I was smaller size then, too, and not struggling with my weight like I do now.



I am feeling so strong right now, like I can do this. I think I can do this intermittent fasting (which is only partial fasting 2 or 3 days a week). I will start with two days, Tuesday and Friday. Eventually I will see if I can do 3 days, Monday, Wednesday, and Friday.



Edited by: ANNIESADVENTURE at: 10/29/2019 (15:23)



 Pounds lost: 54.4 
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ANNIESADVENTURE's Photo ANNIESADVENTURE Posts: 6,684
10/27/19 11:41 A

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Late night has been getting me again. Not going to bed soon enough. Munching.

Had a lovely nap yesterday. I have to get my feet up every day because of swelling.
I was watching video clips, and went to bed after 0600 this morning. Back up at 1000.

Calories were within range for the day if I would have stopped at Supper. I even had a few calories left to reach the top of my range.
Late night munching = 680 calories. Grapes, cherry tomatoes, string cheese, ginger ale. Nothing particularly terrible. Just too many calories for the day.
My range is 1200-1500. My total was 1948. I am up 0.6 pounds from what I weighted yesterday morning.

Spark People tried to raise my range. I think the top was 2100 calories. As you can see, I cannot lose weight when I consume that many calories. In fact, I don't lose weight when I consume more than 1300 calories today. I am not active enough to burn it off. I sit at a desk much of the day. It does not take many calories to sustain life at this level.

I have an appointment with a new medical practioner on Wednesday. Wanting to put my best foot forward. I don't know how she will react to my weight. My old doctor and I both knew I wanted to lose weight, and he was patient and kind. I will not tolerate a doctor who is nasty about my weight or anything else. I know I need to lose weight. I do not need anyone to tell me.

That makes me think of my dear friend who passed away last year. How I miss her. She had a hard time controlling her diabetes because she "cheated" all the time. When her doctor would start in about her smoking, she told him to worry about controlling the diabetes first. Both took their toll on her.

I am doing the same thing about my weight. I should have a handle on this. I've lost hundreds of pounds in my lifetime but have not kept them off. I weigh so much more than when I started Spark. I eat too much and move too little. Everything is hard now.
I have really been making conscious effort to control this the last couple of years. The scale and my size tells me I am delusional. Up and down. Up and down every month, sometimes every week. No sustainable losses of pounds or inches.
I am putting in way too much effort to have dismal results. My body is changing. I am aging. Everything is harder. I don't lose like I used to when younger.
So it's harder. It's not impossible. It's the same formula that it has always been. Eat less calories, move more, get enough sleep.

All calories are not equal. I try to lean toward lower carb. Eat much less bread and pasta than I did when younger. Actually avoid them for the most part.
Yesterday someone made homemade chicken noodle soup. Very little chicken. More noodles than I like. I had one bowl for lunch.

I try to eat mostly fruits and vegetables. Both have carbs.
Last week someone finally bought me baby spinach that I've been asking for so I had three salads. She brought me another carton for this week. It makes about 4 salads total. She also brought mushrooms, pepper, and cherry tomatoes as I requested. I am ready for lunch time salad lunches.
I really don't eat terrible. I just eat too many total calories. And I don't need to be eating late nights.

I will continue with the same goals until they become habits again.
1. Stay within the calorie range.
2. Aim for lower carbs. Eat whole foods whenever possible.
3. Eliminate eating after supper.
4. Exercise on purpose. Add small segments throughout the day.
5. Take naps.
6. Go to bed by midnight.






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62.25
83
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