I don’t count calories on my non-fast days (or on fast days for that matter — I approximate). Instead, I keep a notebook on the kitchen counter (one small enough to go with me if need be) in which I record what I eat, how much water I drink and how much/what kind of exercise I get. I balked at this at first, but now that I’m in the habit of it, I realize it’s no different than keeping track of what I spend — a way of being accountable to myself.
By recording those details, I’ve gradually become more aware of what I’m eating, especially the foods that aren’t as healthy, and I’m thinking twice about what is going into my mouth. I’m eating less on my non-fast days without really trying.
It helps to keep my hands busy with knitting at night, as that’s when I’m most tempted to graze. Also, a little bit of exercise (10 minutes on the treadmill or a walk around the block) is a way to chase away inconvenient hunger pangs or the graze monster.

I also experienced looser clothing before the scale showed any significant improvement. This morning it finally showed a three-pound loss. As I started on Jan. 17, that averages out to a little over a pound a week. Right on target.

What I’m learning as I continue this diet is how often I eat because of emotional stress or boredom. That isn’t much of an issue on fast days. Isn’t that interesting? Sometimes I want a sweet just because I want a sweet and so I go out to get one. I want to get to a point where I don’t have to put foods off limits because I don’t have the discipline that would keep me from binging. I want to get to a point where I can keep some sweets and snacks in the pantry — note the qualification — and eat reasonable amounts. Like a normal person would. I want to learn to eat normally. I think I’m beginning to get there.