Hi! Checking in on my 6th FD. With travels and friends, it feels like I’m running in place this month weight-wise. It seems like invitations are always falling on my planned FDs, so I’m having to adjust to keep to my Feb FD goal. It means b2b FDs today and tomorrow. We’ll see how that goes.

BillyB it’s probably harder for men than women to decline bday cake. If I get the stink-eye I’ll take a small piece and eat a bite, put it down, and walk to the far side of the room. Odd that your teammates haven’t noticed your success….

I recently re-read Dr. Varady’s book on IF. Her research (in mice) actually found that eating 25% of required calories on FDs was more successful than 0%. She seems to attribute that unexpected finding to maintaining muscle mass which keeps up BMR. (The stricter diet resulted in losses of fat and muscle, so great in short term weight loss, but harder over the long haul.) My exercise had begun to feel very sluggish as I was trying to eat as few calories on FDs as felt okay. So now I’m actually trying to eat a few more calories on to see if my exercise becomes more energetic.

Have a great time at the Edinburgh Tattoo! ST55

Thanks Coda, SweetTooth55, everyone
for the advice. I think the reality of my little situation about refusing a piece of cake stems from the fact that my coworkers see me as the “office fat guy” – who they’ve known forever, who has eaten more than his fair share of cakes in the past – when people see an unexpected change in behavior – there is a jarring effect associated with it. Changing peoples perceptions takes time, and evolving from the “office fat guy” will take more time. Anyway, I had a lovely chat with the B’day girl yesterday and she was fine – told her about my 5:2 journey, shared a few details. All is well in my little world again.

Folks, have a wonderful weekend, give yourself a little love. For those struggling at the moment – I love this quotation.

“Success is nothing more than a few simple disciplines, practiced every day.”

Bill.

Wow, Q1. I guess if you can sustain extended water fasts then good on you. I initially stuck to the 5:2 regime as per the book for the first few months just to get me in the groove. I then tried having all my calories at one meal on a FD and found that this suited me best. It means I get a better nights sleep. This I find sustainable, and can see me doing it for the rest of my life. Even if I did water fast only I think I would have a mental block and not be able to see it through. So rather than try it (when not really necessary for me) and be disappointed in myself if I couldn’t do it. Each to their own, I guess, but do remember, 5:2 is a way of life, not just to drop a lot of weight quickly.
Well done Fit – another milestone reached. Just keep doing it – you will get there!
Well done too Bill. I have the excuse that I have a wheat intolerance, so I don’t get the problems you have. Sharing your journey with someone, and getting them onside is a good move. It’s good to have someone cheering you on from the sidelines.
Do hope you had a great night at the Tattoo Action. The skirl of the pipes always sends shivers up my spine. We have some lovely village pipe bands in our area that play at regular events. It’s great seeing the youngsters pumping the bag whilst slowly turning red in the face. Lol.
Well, I seem to have landed on yet another plateau. Four weigh ins and I haven’t budged. So close to target, it’s really annoying. At the rate I’m going I won’t have lost anything during February. I am still doing my usual two fasts per week, and staying under TDEE on other days. Maybe I’m waiting for the Whoosh! to finish off the month. Out for OH birthday lunch on Sunday, so I will probably skip breakfast to compensate.
Love all these posts we’re getting during February. Think we have some budding authors in our midst!
Have a great weekend all. Onwards and downwards. TTL

Another three days done and dusted. The cooler weather has helped as I am able to get outside and be active. Everything is still going well.

week 3 check in: all is still going well. So far this month, 9 FD and within TDEE on others, and scales show a lower number than last week. Also, the deed is done – had a ruthless clearout and donated all my clothes that are too big. No more ‘just in case’ mentality, they’re gone and never to return, along with those sizes and the weight. As much as it pained me it had to be done. Bought myself some gorgeous fresh flowers today which are adorning my dining table and looking good. Had time and tried some lovely recipes last week which will definitely go on the regular list. Hubby is pleased he has ‘accidentally’ lost a stone by default through eating healthier and my stealth tactics are even working on the children, who are reaching for the fruit bowl much more and not noticing the lack of treats and sweet stuff I have ‘forgotten’ to buy. Back to work tomorrow so head down, one week to go, bring it on…..

LISA and JOJO what great results. Well done. 👍 JOJO, you’ll have to be careful not to let your partner lead you astray!! Keep the stocks of healthy snacks up and take a leaf out of Lisa’s stealth tactics!!

Only one lot of visitors to go this month so am looking forward to having a clear few days to focus on fast days. Don’t have high hopes for the month but if I finish where I started it will be a small, and very welcome, miracle! 😏

Grrr…. still on the plateau! Have been very mindful the last week and have stayed well under TDEE, except OH birthday lunch. So through the week have only increased by 1/4lb. Weigh in today and the 1/4lb has gone, but still 2lbs away from goal.
Just done a review and realised that I hadn’t filled in the tracker since I reached 9st 2lbs, so there is a difference of 10 calories. Not that it will make a difference as I am usually well under anyway. I would have liked to have been at goal during February, but looks like it will be March. Hey ho – there is no-one with a gun at my head, so I will just keep doing what I’m doing, with the exception of FD’s just having 362 calories. doesn’t seem much, but have looked through Mimi’s cookbook, and there are lots of choices there.
Great work all those sticking to your pledges, and may the end of the month bring you to where you would like to be!
Which lovely person out there is going to lead us into March??? TTL

Third Time throw in an extra fast before the end of the month and make it a water fast.36 hours and you’re over the hump.

Great things never come from comfort zones. I’ve never meet a strong person with an easy past, their pasts would kill me with just the fear of living it. I’m not talking physical strength or the ability to run rough shod over any one. These are people with a calmness of person and with inner total strength and the character that does move mountains 1 tablespoon at at time if need be.

This is engraved on a plaque on my wall.

“Never ever never not once ever Quit. Quit is a word not something you do.
If you stumble or get knocked down get back up. You only stay down if you want to be there, no one keeps you down but yourself.
What happened yesterday no longer matters this is today not yesterday. Today is another day! So get back on track and move closer to your dreams and goals.
DO THIS!”

My daughters gave it to me a long time ago when I was having to learn how to walk again. Supposedly my Dad told them to do it so they got it engraved on plastic. I miss that old man.

Seeing as you have the spreadsheet and the experience…… Just saying

6 ounces of strip loin steak grilled, top with 4 tablespoons of chimichurri sauce and side of 1/2 cup of frozen mixed vegetables total calories about 360 (I think it’s been a long time since I counted it)

Trim the majority of (80%) fat off the strip loin before you grill it. Just use dirty dalmatian (S&p) with a sprinkle of garlic granules to spice the steak before popping under the broiler. Broil 6 mins a side or to your wellness. If you get your sauce ready before you leave for work it will actually taste better in the evening. This is a really quick easy meal. I actually don’t eat all of the steak and give bites to my dogs when I’m done.

Q1 – chimchurri sauce – sounds yummy – will put on my to try list when I get time

Coda – agree – quick and easy is the way to go

Treenser – if you have a slow cooker these can be really useful and economical without lots of effort. I’m no great cook and value time with the children over time in the kitchen. Throw in a few ingredients in the morning or even night before and keep in the fridge overnight. Just don’t forget to take it out and set it going in the morning (done that once or twice). Its useful also for when you’re both busy and don’t know the time you are actually going to eat, food will rarely spoil by going over.

I’ve found it useful to weigh out ingredients in the beginning to get used to portion size and only check occasionally now to check my estimations aren’t going astray. Might seem overkill and a ‘pain’ in the beginning but pays dividends

some of my recent meals: apologies for UK bias on ingredients

lazy tuna salad: makes a huge plateful for about 350 cals
slight variation on the recipe from the FD book – minimal prep and v tasty
small can (200g) of mixed bean salad (eg asda good & balanced in uk) warmed in microwave and drained
drained small can tuna in brine (about 130g)
big handful of fresh spinach
make dressing of squeeze of garlic puree (from tube), lemon juice and splash white wine vinegar
mix all together and eat whilst warm

new covent garden skinny soups are available in most supermarkets and make a convenient fridge standby – 2 large tasty bowlfuls of skinny peri peri chicken soup is just 186 cals

if OH is preparing veg, just keep some aside and make a quick homemade soup e.g. leek and potato – 2 bowlfuls for about 330 cals.
chop 200g leeks + 200g potatoes, add 1 or 2 veg stock cubes, just cover with water, add salt and pepper to taste and blend to desired consistency

hairy bikers recipe for Spanish style chicken bake – see internet for quantities and works out about 350 cal per portion – I sling ingredients in slow cooker: chicken breast; small amount of diced chorizo; diced bell pepper; potato; red onion into wedges; garlic, canned tomatoes or passata (but not too much as I don’t like it sloppy), salt, pepper; smoked paprika; oregano. my children are fussy eaters but this goes down well with everyone and the smell when we get home and its ready and waiting is heavenly.

quick stir fry – I use a supermarket ready prepared pack (for variety) or use up whatever is left in the fridge. Add whatever combination of spices you fancy and ready in minutes with little effort e.g the other day I threw in chilli, with garlic salt; ginger and splash of dark soy. serve with appropriate portion of whatever meat/fish you have to hand e.g. slices of lean ham, chicken, couple of rashers of smoked back bacon, even sausages. for example a whole pack (300g) of ready prepared family vegetable stir fry is 132 cals and 100g skinless roast chicken 165 cals

When doing a traditional sunday lunch just cut down the boiled or roast potatoes and fill the plate with more veg. I love a roast dinner and gravy.

chop and cube veg and a small sweet potato – put in a sandwich bag – crumble in 1 or 2 veg stock cube and shake to coat then roast in a hot oven and serve with whatever meat or fish the rest of the family are having

sorry – I’m on a fast day today and now making myself hungry so will stop there….

Here is a good website with recipes for low-cal high-impact foods. I have made many and have to say they are delicious! Like Coda says, “Planning is Key.” I make the food in advance or enough to carry me through that day and a few meals later. Here’s the site:

http://www.forksoverknives.com/

let me know how it works for you, Juno

Jane.Lizzy congrats on the anniversary. It shows that 5:2 is sustainable and doable in the longer term.

Juno23 I’ve tried a few recipes from their website. The lack of nutritional information, calories, GI etc I find off putting. (I truly have issues with recipes which do not have the nutritional information I rarely try new recipes unless they do include them) My family loves the veggie burgers I do spice them up a bit. I’m fond of the breakfast beans for brunch on a weekend. I add a poached egg.

BillyB. – Oh boy do I know where you’re coming from. A year + 2 months in and my wife still doesn’t get what I’m doing, while she is happy about the improved health and vigor, (and subsequent loss weight) she still thinks I’m starving myself. For whatever reason she can’t wrap her mind around it. She’s watched the documentary she’s, watched some of the videos, and still she worries. It does make me feel as if I’m somehow letting her down. At the same time I know I have to do this for me. How’d your 3 day water fast go?

I too am travelling for most of March, so can’t help out. Must be a boy’s turn! Billy or Quiet? You are both good at motivation and advice so how about it???

If anyone needs ideas for FD meals, try Mimi Spencer’s Fast Diet cookbook. The recipes are very easy and tasty. Also Deliciously Ella And Hemsley and Hemsley are good books for easy, tasty, nutritious meals. I regularly use the slow cooker for FD food, and make a big pot so I can freeze individually weighed meals. It’s great for making soup too and nothing better than having a meal ready for when you get home. We often eat a fast day meal at other times through the week as we have got used to lighter, more nutritious meals. We rarely have carbs now, and don’t miss them. This has helped a lot with weight loss, and my digestion is much better.
Delighted to report I am off the plateau! Down to within 1.5 lbs of target now. Have continued to do my two days a week as usual, reducing my calories on NFD’s. It does work!
Am happy to defer if anyone else wants to take the lead for March, but rather than let Little Voices fade away, I will do it. I have a part time job now so might not be as prolific with posts as I was before, but am happy to support as much as I can
Hope you all have a great weekend. TTL

Sunday Slow Cooker: Balsamic Brown Sugar Pork Tenderloin.

I made this last yesterday for supper last night. I definitely recommend putting it under the broiler for a few minutes per side and reducing the sauce after taking the tenderloins out and use as a dipping sauce . Low calorie for sure. Salad and some green beans and it was a very filling meal.

Sunday Slow Cooker: Balsamic Brown Sugar Pork Tenderloin
Prep Time: 5 min
Cook Time: 6 – 8 hours
Total Time: 8 HOURS 5 MINUTES
Ingredients for SERVINGS: 6

2 lbs lean pork tenderloin
1/4 cup balsamic vinegar
1/2 cup low sodium chicken broth
2 tbsp soy sauce
3 tbsp brown sugar (or honey/maple syrup or Stevia for low carb)
1/2 tsp cumin
1/2 tsp garlic powder
1/4 tsp chili powder (or more to taste)
salt and pepper

Nutritional Facts
Serving Size:
6 oz. Amount Per Serving
Calories 208
Calories from Fat 31% Daily Value *
Total Fat 4g 5% Daily Value
Saturated Fat 1g 5% Daily Value
Monounsaturated Fat 0g 0% Daily value
Polyunsaturated Fat 0g 0% Daily value
Cholesterol 98mg 33% Daily value
Sodium 393mg 17% Daily Value
Total Carbohydrate 9g 3% Daily Value
Dietary Fiber 0g 1% Daily Value
Sugars 9g
Protein 32g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
The Nutritional Values provided are estimates only and may vary based on the preparation method.

Directions

Combine the vinegar, chicken broth, and soy sauce.
Combine the sugar, cumin, garlic powder, chile powder if using, salt, and pepper. Be careful with the salt since the soy sauce is salty. You can always add more after cooking.
Rub the pork with the brown sugar mixture and place in the slow cooker. Pour vinegar mixture over top.
Cook on low for 6-8 hours until very tender. ( I did six and it was way tender)
If desired top with balsamic glaze or reduce the cooking liquid to create your own glaze .
For a crisp exterior, place under a hot broiler for 4-5 minutes.

You can find the recipe here http://www.slenderkitchen.com/recipe/sunday-slow-cooker-balsamic-brown-sugar-pork-tenderloin

Haven’t posted much but have done some fasting days. Didn’t make my goal of 10 but today was my 6th fasting day and I’ll do one last fast on Monday to make 7 for the month. I’m stuck at this weight for the past couple of weeks and think I’ll try 4:3 or ADF for the next week or so to get the scale moving. Great work on your fasts everyone and that recipe looks amazing QuietOne!

Travel coming up tomorrow, so I’ll just report in that I am completing my 10th FD for Feb – so that’s my goal achieved. I’ll get on a scale closer to the end of the month, but only hoping/expecting to be down a pound or two. Not much to show for 10 FDs, but down any amount will be the right direction.

Good luck to everyone wrapping up their February goals. Thank you to all of you for your support, motivation, information, recipes and encouragement this past month. All of you make a big difference in helping me stick to my plans, and I’m grateful for that. Hope to see you all next month on March Little Voices. ST55

Wow, little voices have been very busy for the month of Feb. Very interesting read and tips gained. I just have not been on here a lot but I am still fasting. Been doing ok this month overall. Managed 7 fasts in 3 weeks as I missed a week out. 1 less than planned on the upside I lost 3.2kg as of yesterday so happy the weight is going down.
Just realised I will be blessed to make 8 fast as planned – Monday . Will update at end of the month. You all have a good Sunday and enjoy.

TTL thanks so much for taking over March- this group is important to lots of us. What’s the title for March?

Feeling a little bit pleased with myself (even “blessed” FOOMSY!!) to have made today a really good fast day.

After such a poor effort all month I am in the right frame of mind to have a very successful March, despite lots of travel and several events. The plan is done and I am determined to follow it through. Positivity rules! After weighing in tomorrow I will update my profile to reflect my intention to make this my last official fast day month by reaching my goal – then, maintenance will be the goal.

Well done to all who, like LISA, met their commitments through February. To anyone who, like me, struggled, we keep saying it ‘cos it’s true – it’s a way of life, so make the adjustments and carry on.