Hello everyone!
Just checking in. I’ve been keeping up with your posts, lots of interesting topics being discussed and lots of motivation!
That’s me done 2 weeks of 4:3 now and here are the results of my weigh-in this morning…

Starting weight: 11st 12lbs
Weight last week: 11st 7lbs
Current weight: 11st 6lbs
Weight loss this week: -1lb 😀
Total weight loss: 6lbs
Goal: 11st 3lbs by 4th July (my birthday)

So pleased the scales have shifted finally after 6 weeks of no change! Think 4:3 has done the trick, along with my ramped up exercise routine. Also I think running shorter distances is better for weight loss (less cortisol produced which leads to fat retention in belly area). Low stress running is the way forward!
Other changes I’ve made are to give up alcohol and bread (almost). Have bread maybe once a week and really notice how much it makes me bloat! Crazy that I used to eat it every day.

Anyway, I am happy that my hard work has started to pay off! 😀
Happy Friday fasters!!
Amy xxx

Congrats, all, on your weight loss! I wish I could join you in a good scales report, but it will come, I have no doubt. I am still hovering around the 25 pound loss mark. My clothes continue to loosen…I had to get rid of my favorite undies yesterday because they are falling down! No fresh comments, @samm!

Good luck with the steps, Jojo! You don’t need luck truly, we all know you will get there because you have decided to do so! I usually get between 16,000 and 17,000 steps when I shoot for 15,000.

Another welcome to you, Amzta! Congrats on your success thus far. I am blessed (plagued) with a naturally slim partner as well, though as he went through his 40s has developed a bit of a belly!

@franfit, I have been coveting Ottolenghi’s cookbook for some time, and will probably buy it soon so I can use some of my free time this summer trying new recipes. We can compare notes as we go.

I am excited about having time to try new exercise routines as well! Pilates is definitely on my schedule. I will check out Plyometrics as well, @jojo!

Family party tonight, will add a fast day tomorrow. Hoping for a beach day Sunday. No bikini for me, Jojo, but it has gotten to the point where I look at women wearing them and think, “I am as thin, or thinner, than she is!” Maybe later in the summer…it’s been awhile since I braved a two-piece!

Happy weekend, all! xox

jojo, I forgot to mention (I have a memory like a sieve), I think it’s good if you’re getting hormones/metabolism checked. The amount of caloric and carb restriction that you have to do in order to lose weight seems out of the ordinary. I don’t know if it’s insulin or thyroid or cortisol or something else (because you don’t seem to have obvious signs of thyroid deficiency or cortisol excess), but it does seem to me like there must be some reason for it. Even if there’s no pill to fix it, if it was me, I would feel better just knowing the explanation.

ply, I went through three sizes of undies these past few months, seemed like I was buying new undies every month, lol! Jeans down to 2s and 4s from 12s, I had to buy a couple in each size along the way or they’d be falling off me! Still wearing a couple of 6s with a belt until I can afford all new duds. It’s a process. I’m sure the number on the scale will move for you soon if clothes are continuing to loosen — especially with underwear falling down!

Not ordering cookbooks this week, bought new clothes instead, lol. Soon, though.

deelite:

It is the calorie restriction that counts for weight loss: http://thefastdiet.co.uk/forums/topic/52-calorie-restriction-v-fasting-for-newbies/

Woke up again .

calorie restriction. Doesnt mean flavor restriction.

look forward to to your food choices and it will be a lifelong experience. If you dont like what you’re fasting day had on the menu. Some of the weight loss may just be 1 swing of the yoyo diet.

rolling back over -zzz

dreaming

dang@ I was dreaming about fasting again

now that im up

im going to the vegetable market down the road to get some cauliflower and broccoli.

But I have a hankering for red pepper stuffed with chili and sliced almonds

thanks Samm and sim. That information does make a lot of sense but I wasn’t sure.

Well last night was really, nice. I went down to the lake with my too friends as the weather was still nice! 8pm and still 27degrees! Had a little swim too. Great relaxing Friday night. Today we have 4 shows and possibly too parades so I’m going to wear my fitness tracker.

My weight this week is 55.1 kg
Last week, 55.1kg
The week before that 55.1kg

Any one have an ideas how I can kick it up a gear?

Hi deelite
im on mobile not easy to scroll through the thread.

What is your goal weight?
How many lbs do want to lose?

What is your fitness level?

Are you able to jump rope? For H.I.I.T
How much walking can you do after your last meal of the day?

I believe many of us on this thread are trying to have a lifestyle that enables 8lbs a month. Wether we lose8 lbs or not isnt as important as being active.

my personal approach is make a weekly plan for seven days.
I calculate the amount of calories over 7 days
I simply drop ut by 1000 calories to avoid overestimation.
I assume 1lb is 3,400 calories.

to lose 2 lbs
for me being realistic to my doable exercise and food intake is key.

Im on a break for now, so ill say I used to make a 1 week plan to use 2500 calories of exercise per week. And 4,300 calories of calorie restriction .
6800 calories = 2lbs

I pratced 4:3 mon,wedn, friday.
Tuesday thursdsy and saturday I jumped rope after every meal. Mainly because I had more energy. Spending only 10 minutes per set. Actually I cant get to 10 minutes of skipping yet. But I keep doing jumping jacks when I get winded.

On the weekend I try to do lifting . But on fast days walkin before eating . So if the walking made me famished. I could eat a little 250.

I really tried to fill up and achieve the full feeling wirh my fasting meals
by including 15 red kidney beans. I also became sensitive to tbe full feeling.
So I choose 2 meals on fasting days .try to feel full at noon. Would last till almost 4 . Take a walk. Before eating agian at 5pm. This time eating catfish which has the same enzyme fir the full feeling. I wouldnt get hungry again till8-9 I would simply go to bed when I got really hungry.
I would try to eat healthy on non fast breakfasts.

So looking over the whole week.
the amount of time I woyld feel hungry.
9 hours.

since march of 2013 ive lost and kept off 40lbs

id have to say the calorie restriction is what is most resposible , but the exercise seems effe t my weight like two steps forward, then if I fail on the diet is like 1 step back.

I might put this on my daughters mirror.
http://4.bp.blogspot.com/-Luf3O4Lkvbw/Tq7FFGeBxrI/AAAAAAAAAak/RuyLv2eLd50/s1600/eee.jpg

I use cbt for child issues if they arent my kids.
When time and space doesnt work. The parents need to come deal with it infront of me or were stragers from then on. I really dont understand children having no boundries or appropriate consequinces .

basically if a toddler gorilla is jumping up and down what would moma gorilla do? Smack his ass down.

humans arent much different. Just a matter of knowing what with shut their mouths till their calm and can make better decisions. If their disruptive to themselves and others. They are not In trouble but have to explain what they will do differently. Before rejoining the group

Great to hear that maintenance is going well, Franfit! I dream of joining you there!

Sometimes I miss a post or two, before I can get back on tablet.

JoJo
I’m befuddled as to why a fitness coach, would go so against the grain on fasting. I mean to say semi fasting? You’re still getting 500 calories yes? Of mostly nutrition dense foods!

You’ve said many times you not into lifting, so I can’t figure out where the issue is. Most of you weight loss is due calorie restriction, and the activity is for keeping fats at lower rate in the blood stream, the walking. I’m curious as to what he’ll think will happen ? I mean you eat almonds still , which are very fat. So reading you’re posts I’m just trying to understand what exactly they are worried about?
Weird that they want their way to work for everyone!

If you were on a island at sea , you would probably be just as active as you are now, but searching for food instead of enjoying activities. Perhaps this has already been resolved by you.

Good evening fast trackers,

deelite, sounds like a good plan, I think 4:3 is a good idea at this point, I did it for my last couple of weeks of losing weight. I hope this works out well for you 🙂

LUVTCOOK, thank you for the link, it does look like there are a lot of good recipes there.

SAMM, the Brazil nut tip is a good one.

jojo, who exactly are these active lifestyle coaches anyway, and why should anyone meet their guidelines? Only 10% fat? Really???? OK maybe the traditional starchy foods are at 30%, but if protein is 20% and fat 10%, then the other 70% has to be from carbs (unless they save a percentage of calories for alcohol!)! That’s completely and totally insane! It doesn’t matter if the carbs come from veg and low-sugar fruits, they’re still carbs! That’s actually the highest-carb diet I’ve ever heard of, the highest I ever heard of before was 65%. And if they don’t individualize, then why even have a person do it? A computer program could do as well. Oh, wait. Maybe the computer program would actually individualize something!

All right. End of rant. Got to get to sleep, up and to work early in the AM.

Nutrition density by food category.

http://wdtscrapbook.files.wordpress.com/2012/10/nutrient-dense-foods.jpg

And

http://www.lowgihealth.com.au/glycemic-index-list-of-foods/

old school way without cheat sheet.
“The glycemic load applies the glycemic index to the amount of food you’re actually going to eat, or to the total amount of carbohydrate-containing foods in a meal or snack. To calculate the glycemic load (GL), multiply the glycemic index (GI) of a food by the amount of carbohydrates in the food and then divide by 100. For example, 1 cup of watermelon has a GI of 72 and contains 10 grams of carbohydrates. 72 × 10 = 720, and 720 ÷ 100 = 7, the glycemic load of 1 cup of watermelon. If you eat two cups of watermelon, use this calculation: 72 × 20 = 1,440; 1,440 ÷ 100 = a GL of 14.”

Soups sound great luv2cook.

Do you have suggestions for sweet potato soup?
I’m thinking celery flakes,onion,peas and carrots with sliced almonds.
With thick dandelion tea.

What I’ll probably do is
dump can generic mixed vegetables 69 cents
Cut up 1 medium sweet potato
Boil skinless chicken legs. 4zinc & Skim out the fat.
Celery flakes and onion powder to taste.

Since I can’t seem to get my family on my band wagon. Maybe I’ll try to let the food speak for itself.
Glad to have read your soup suggestion, because I can stick to a routine . So I may put soup in the routine , but adding protein will be the variable not the whole meal.

I’ve been thinking on soups for lunches Saturday and Sunday as routine.

Was reading on zinc again.

Trying not to be a bugger BUT
This is from the zinc wiki

Since fasting is similar in ways to to appetite and low food intake this passage just speaks to me.

Hunger[edit]
The influence of zinc on hunger is complex and probably depends upon the status of other nutrients, the developmental stage of the animal, and percentage body fat. Some research groups have argued for a role of zinc deficiency decreasing appetite, while others have shown zinc ingestion can reduce feelings of hunger by increasing leptin levels. There is evidence that the way zinc influences hunger depends on the sodium/osmotic status of the organism, with low sodium/low zinc levels increasing hunger and high sodium/low zinc levels decreasing it. An organism with a low level of zinc has an increased susceptibility to hypoosmotic stress and cell rupture. Thus if the osmotic pressure is too low the organism may be inclined to eat to raise osmolality and prevent osmotic shock. It should be noted that zinc is known to affect osmolality by increasing sodium retention. In rats, the “first visible sign” of zinc deficiency is a decreased appetite.[25]

I use red kidney beans and catfish. Not for zinc, but I eat on non fast days in way as to keep a strong appetite. For personal reason – meaning I may be wrong. But what I tried to mange was my hunger.
Seeing now zinc could be a variable in my hunger management.
But also for eating disorders.

Currently I’m back to 1750 calories a day and a lot of walking. I take a multiple vitamin. I’m using every morning as a test for foods that effect my sugar lvls. By September I’ll be ready to focus strictly of fat again. I’m also being more social with lifting buddies. It was nice to have one of the comment on my weightloss. Losing weight slowly doesn’t get as much fanfare, but it’s nice to hear it come out of the blue in a conversation with friends .

Just thinking about the formula of jojo’s coach. I suppose it’s ok. But see no reason 2-3 fasts a week could occur
Yb dropping the non vegetable carbs2-3 times a week. I would advocate going on carb fast every 14 days just to prime fat loss.
Bleeh I’m just going on and on.

Looking in hind sight to see what have learned and what will make the biggest difference when I start fading again, beside the diabetes issues.

Hunger management was key factor.
At one point in time I was “jonny on the spot” or “spot o making a menu that predicted how hungry I would be. My fist attempt. Created 16 hours of hunger hours out 168 per 7seven day cycle.
I did achieve 0/168 hunger and is when I lost the most weight,
I’d be lying if I didn’t say I was cheating on the menu. By eating asparagus as my stave off of choice. Just 1 stalk cut into fourths drinking with mango vitamin enhanced water zero Calorie.

I’m testing these menu items to see how they fit into my diabetic condition now.
I’m finding that oat bran makes me surge , but I can skip carbs the rest of the day.
Adding raw pumpkin and heavy on cinnamon, sweeten with stevia makes for worry free days.
Fish for dinner combined with pro muscle foods . I’m just really starting to want get back into strength training. So it’s different direction looking to have a plate of fat and protein. And lots and lots of water.

If your protein drink kills hunger. Do tell more!
Brand name please?

jojo: so glad you liked the soup. It has become a favorite of mine and I always have the few things in takes in the pantry.

Congrats on the 43! You are going to have to take a loan out at the bank to pay for all the new clothes you are going to need. What a lovely problem to have.

SAMM: I am also losing slowly but at least the change is downward and 6 months from now I can look back and feel the effort was not wasted. How nice that friends are noticing. That is when you know it is working. Well done you both. And to Deelite as well. Each of those 1 lb loses are hard fought victories.

Franfit: hope you can find something on the site that appeals to you. I do better when I feel like the quality of my meals is up even when the quantity is down. I agree with you though that it is a challeng to try to lose weight and stay full on a vegetarian diet unless you are eating a lot of eggs and cheese (both of which I love but not every meal).

Morning everyone! Sounds like everyone has been busy this weekend!

I have done some plyometric excersices before. It can be things like continuous squat jumps, or box jumps. But you can’t do so much of them because it works by the muscles not being able to react or something. It’s a long time since I learned about this but it’s something on those lines.

Fasting today!

Have a good day everyone!

Good morning, fast trackers! I’ve been working, working, working, walking, maintaining.

Eager to catch up with you. Later.

SAMM, so glad you had a nice Father’s Day! Thanks for your tips and advice as well.

Jojo, I am indeed stuck, and not only that, the scale has crept up 3 pounds. While I may have had a couple of treats or a glass of wine on a non-fasting day, I have not exceeded my TDEE (1600—I use the sedentary calculation, even though I am not!) and usually just barely over my BMR (1337). More evidence that the simple calories in/calories out calculation is full of complexity. This past week has not been a good one, despite the calorie limits above. I’m afraid the 24-hour fast makes me feel a little deprived, so I am more likely to have a treat the next day. I have also been experiencing some issues with the back passage, as you so delicately call it.

So, I am going back to 2-3 meals on fast days, all within the 500-calorie limit, of course. I will do 3 fast days per week, usually Monday, Thursday, Saturday, with adjustments as necessary. I will put off my first meal until 10 am, and do 16:8 every day, fast or no. I will strictly limit carbs except Fiber One, vegetables, and berries. I will continue to strive for 15,000 steps per day, and continue with the strength training I have added in. I am also going to be doing Pilates twice a week starting next week when school is out. Any other must-dos, Jojo? (Or anyone else?)

My June/July challenge is 15 pounds in 7 weeks, that is, the 3 that showed up this week and 12 more! Bikini, here I come! I plan to report in my lot on this forum, so feel free to ignore me if I become annoying! I find this forum, and all of you on it, immensely helpful in staying on track. I would say “wish me luck”, but we all know it is about hard work!

Luvtocook, I am buying the soup ingredients tonight. Sounds delish!

Glad you enjoyed your visit with your son, Jojo! (and that he noticed and acknowledged your hard work!)

Too bad about the gold dress! I’m sure you will find something fabulous to replace it!

Volunteer, work, walk, bank, walk, shop, walk, work. Walk shop. Tired.