Everyday Systems

healthyskillz

Ended December with an 84% compliance. Tons of S (sick days), I got infected with covid-19...

I am recovering well. Need to be patient.

Ended 2020 with a 77% average. Not too bad. Next year hopefully 80!

healthyskillz

November's compliance: 65%.....

healthyskillz

The days get shorter and all I want to do is eat!!!

and the worst part is I don't even care anymore

healthyskillz

Ended October with a 78% compliance. Had 6 NWS days and 3 red.

I have learned (or actually been reminded that..) it is important to plan treats but also have enough healthy options available during the weekend.

healthyskillz

Fridays and Saturdays are a great break from eating rules but also remind me of how crappy processed foods make me feel.

healthyskillz

By the way, it seems that my "over the top" weekends alternate with "enjoying treats like a normal person" weekends. So I guess that's sort of progress. I do really try to plan treats I look forward to otherwise I'll just end up eating All The Stuff without feeling satisfied. Being able to do this t...

healthyskillz

No S Diet compliance 2020 JAN 77% FEB 65% MAR 77% APR 74% MAY 95% JUN 74% JUL 71% AUG 86% SEP 81% 4 red days, 1 NWS day. Still taking pictures of my pre-plated meals. It's more of a mental thing. Before I "click", it has to be definite. No more going back for seconds. It forces me to make better foo...

healthyskillz

Okay.... mini binge after lunch... I'm not taking care of myself, this is a symptom. I'm putting myself back on the PPPProgram (Pre-plated Picture Program

)

healthyskillz

Thanks so much for your sweet replies! Today was red and I'm forcing myself to write it out here because the excuses are lame. I recently stopped having a cookie when I drink tea with my (elderly) clients. For a year I told myself I had to because it was necessary for them to enjoy that moment toget...

healthyskillz

Check-in week 38 4 green, 1 S day Treats: 11 But the real victory is that I felt like a normal person this weekend! No compulsive overeating or grazing. I enjoyed every treat. But I especially enjoyed the occasions: meeting up (at safe social distance) with parents for a lovely dinner they made, wit...

healthyskillz

Yes... I discovered no s 4 years ago so I can be a bit impatient but I have to remember where I'm coming from. Very disordered eating blablabla.... (You've read the post...) Plus, I really, really, really do like the feeling of freedom I get on S days! I'm not ready to reign myself in yet, I know it...

healthyskillz

Ahhh weekend eating feels so uncontrolled. I've been thinking it over and decided to not worry over it (make a plan/limit myself) until I've gotten at least 3 months of at least 80% compliance...

healthyskillz

Yes, the Advantages Response Cards or also known as Brainwash Cards lol. But they can work I think ... I was thinking about making one for when I'm struggling with No S but the thing is, when I'm in WTH mode the LAST thing I feel like doing is reading an index card. Monday through Wednesday were gre...

healthyskillz

Coming back to your thread a couple of days later and you already have a green streak going on, that's great!

healthyskillz

Great job on the all the greens! And I always love reading what you eat, it always sounds so delicious!

healthyskillz

CONGRATS ON YOUR FIRST N DAY!!! See, you can do it! I use small bowls or saucers to separate my nuts or fruit I have with my lunch (I don't like when it touches the other food). But I set out all before I sit down to eat.

healthyskillz

I just want to say thank you to everyone on here who patiently reads our ramblings and then takes the time to share kind and encouraging words. I think that is very special.

And also a thank you to Reinhard for sharing his great idea with the world for free!

healthyskillz

Good job, that number always worked well for me as well. Any success rate of 80% or higher was the magic formula. Yes, good old perfectionism actually helps me in this case! Reminds me of school, only higher than 80 felt good enough :lol: but now it's stimulating healthy habits so I'm not complaini...

healthyskillz

Wow, pink hippie, you read the whole thing! The Beck Diet Solution didn't work for me because it costs so much conscious effort! Basically creating a whole new obsession, at least that's what it felt like for me. That peace of mind No S gives is just incomparable! Last week was entirely green! :mrgr...

healthyskillz

In case anyone is interested, here is a link to a really long blog post about my mod and the things that helped me overcome binge eating: https://healthyskillz.tumblr.com/post/6 ... diet-but-a

healthyskillz

In the beginning I wanted to be too perfect at this, too. So I set my goal to not snacking between breakfast and lunch. It helped me find out what kind of breakfast would help me make it till lunch without a snack. Then I'd try to do the same between lunch and dinner. I learned I needed some fruit b...

healthyskillz

Yes! Ended August 2020 with an 85% compliance (3 red days). Super proud. Meal planning and pre-plating being a big help. HOWEVER, eating the same meal more than 3 times in a week can lead to going off plan. Sometimes I go overboard with the meal prep...

healthyskillz

I used food to deal with every little stressor in my life for about 15 years. I binged but was never overweight. Some would say I was lucky but I felt deeply ashamed; it was like this huge secret hovering over my head. I started No S for sanity bc I knew I couldn't keep on going like I was, somethin...

healthyskillz

I sometimes blank out too and seem to have forgotten it's an N day. Kudos for writing it down on here and getting back on track after that, ESPECIALLY with going out for dinner!

healthyskillz

I really enjoyed my weekend treats! But now it's Tuesday evening and I've just finished teaching an online class and I just want to eat! And I'm grumpy that I can't. Or can I? I know if I do eat I will definitely end up even more grumpy eventually... Hmm... Perspective.

healthyskillz

Check-in week 34 Weight: 51.3kg (bmi 20.6) Sun 16/8: special day (parents' anniversary, made rum cake which we had w ice cream :D) Mon 17 green Tue 18 green Wed 19 green Thu 20 green! Yay! I am doing a pre-plating challenge with myself on Tumblr bc at home I have been doing too much virtual plating ...

healthyskillz

4/5 greens! Good work! Keep it up!

healthyskillz

pinkhippie wrote: ↑
Thu Aug 20, 2020 7:33 pm
At least you put the Doritos in bowls! I find that very impressive.

I was thinking the same thing!!! When I fail, pre-plating is the last thing on my mind...

healthyskillz

I especially get hungry when I have to do things i don't feel like doing

healthyskillz

I always used to have snacks bc I thought I couldn't last without them but on no s I was really surprised i could survive without them :lol: I did start eating larger meals since no s. It took a while to figure out how much food I needed to get to the next meal. Though mostly I'm not physically hung...

healthyskillz

Lentilaise

good job with the running! Especially in this heat

healthyskillz

CHECK IN WEEK 33 Weight:51.7kg (bmi 20.7) Sun 9 Aug: s day Mon 10 Aug: green Tue 11 Aug : green Wed 12 Aug : red Thu 13 Aug : green It's funny how last week i felt so discouraged bc of the popcorn overeating situation but I ended up having the lowest amount of treats / S-es in a week (9) ever since ...

healthyskillz

Breakfast - overnight oats w banana, coconut, pecans
L will be wrap w hummus, spinach raw veg, 2 dates + tsp pb, soy milk
D - fruit ; pasta salad!

healthyskillz

Yesterday ended green though i was hungry till i went to bed and thinking about food the whole time. i hate it when that happens. i just tried to distract myself...maybe i was a bit sleep deprived bc i feel like i def ate enough! meal planning does really help, i read that tips somewhere on the foru...

healthyskillz

Yesterday was green and today is too so far but I was hungryyyy so soon after lunch I had my pre-dinner fruit at 2.30pm instead of after 5. And I just had dinner and I don't feel satisfied. Maybe too much screen time today has me feeling all wired and I think I'm hungry when I'm actually just cravin...

healthyskillz

Congratulations on your anniversary!

healthyskillz

The BBQ was fun! Nobody ended up going into the pool but it was just really nice to be together (at a safe distance). I enjoyed three extras: a cupcake, some nuts and seconds. I went for a run before the heat gets too bad and breakfast was a fruit, some yogurt and muesli/granola. Lunch will be a san...

healthyskillz

Thanks pinkhippie & automated. It's so funny how it works. If I feel okay about my eating, I'd feel okay in my swimsuit. When I'm eating like crap, I feel like crap and just want to cover myself up. Also, writing down everything I eat (especially my S-es) is a lot more confronting than I thought! Bu...

healthyskillz

Check In Week 32 Weight: 51.8 kg (BMI 20.7) No s diet: 4 / 5 (okay with that!) Sunday 2 Aug Monday 3 Aug Tuesday 4 Aug (unplanned mini magnum ) Wednesday 5 Aug Thursday 6 Aug Today (S day for me) I kinda went crazy... Ashamed to write down everything I've eaten so far (2:11pm) but I will, hopefully...

healthyskillz

Yesterday was a green day!

B - breakfast bowl (yogurt, muesli, granola & fruit)
L - lunch box: 1/2 cup beet salad, hummus sandwich w lettuce & cucumber, nuts & 2 dates
D - home late so got a ready to eat smoked salmon salad from the supermarket (540 cals), apple + pb, piece of dark chocolate

healthyskillz

@Octavia - Yes, I got caught off guard but am SUPER proud of myself for not having anymore S-es yesterday!!! Major progress in the all-or-nothing mindset! Still super hungry this morning. Isn't it weird how sometimes you're just so much hungrier than normal, for seemingly no apparent reason? B - bak...

healthyskillz

Today was a red day and I have no excuse! Went over to help someone out and after I was finished we sat in the garden and she said: would you like some ice cream? And I could have said: no, thanks. I'm fine! But I said "sure" instead :lol: B - baked oatmeal w yogurt, melon L - chickpea salad sandwic...

healthyskillz

@automated, yes finding new trails nearby is great. Then it feels more like a fun new adventure instead of just exercise! It's 7pm and I'm done eating. Wanted to post even though it's like 4 hrs until I can officially sign off today as green but after dinner usually isn't a problem for me. Today was...

healthyskillz

Well after those 2-3 days of junk I was super motivated to do some healthy meal prep today. Made a batch of carrot cake baked oatmeal and soup! Today ends green after some delicious food: B - melon, 2 slices of toast (pb & jam) L - lentil soup, 1 slice of bread, handful of nuts and 2 dates D - BBQ a...

healthyskillz

Okayyyy..... so I didn't get a green day Thursday unfortunately! I actually kind of binged Thursday eve and Friday... It hasn't been so bad in a long time, I even stopped tracking my extras. But I'm not going to let it bum me out. I consider myself a recovered binge eater, I can't even remember when...

healthyskillz

So yesterday was a red day. But today I'm really motivated to get a green one so I can end July with an 81% compliance! (I'm a nerd, but I just really want to get at least an 80!) Will post my weekly and monthly stats Sunday. Almost Friyayyy

healthyskillz

Thanks, soprano! I have been doing No S for about 4 years now I think and I sometimes forget how far I've come. There even were periods where I'd just live my life and not be that focused on what I'm eating but at the moment - maybe it's this whole pandemic - it's just on my mind a lot... Maybe it's...

healthyskillz

Today was an S day. We visited friends at a campsite and since we're not going on vacation, this was like a vacation day. B - oatmeal w banana, nectarine & nuts, coffee + soy milk (cappuccino) L - 1/2 piece cherry chocolate cake, pb&j on ww S - egg salad on a roll, a cracker w cream cheese D - apple...

healthyskillz

@automatedeating - Yes, it was really nice! Today (Sunday) = a (delicious) green day. (My S days are Friday and Saturday). B - 2 ww crackers w caprese, toast w boiled egg, coffee w soy milk L - banana oatmeal topped w blueberries & nuts D - cup unsweetened applesauce w some blackberries; BBQ: baked ...

healthyskillz

Ok so I've been doing weekly check-ins on Tumblr for a while now but I thought I'd do them on here again! Check-in week 30 No s diet compliance (aim: 4 green): 3/5 2 NWS days. Date night: we shared tiramisu and first time dinner at inlaws since covid-19 hence dessert. Treats (aim: max. 10): 13 Weigh...

healthyskillz

I don't often post here because I'm not finding it easy to do from a phone but that doesn't mean I've abandoned No S! I still love it and it has helped me tremendously (among other things) in overcoming binge eating. Sometimes I felt a bit discouraged when I read how others were able to get 21 conse...

healthyskillz

https://healthyskillz.tumblr.com/

healthyskillz

I wrote a blog post on my mods!

https://healthyskillz.tumblr.com/post/1 ... tyle-where

healthyskillz

Okay, so yesterday was... Well, i ate A LOT. And i didnt feel too great about it. But that's how 99% of my Saturdays have been since No S. On Friday i choose a special treat which i enjoy. When saturday comes around, well, i'll start out with regular meals but after lunch i'll have a snack anywau, n...

healthyskillz

Yes, for me it's about being honest with myself, when I stop doing that, that's when I keep going back to the pantry getting cookie after cookie hehe :lol: So far today ( Saturday ): 12pm - small cookie when we went out for coffee 2pm - second & third @ lunch: Dutch biscuit w chocolate sprinkles, sm...

healthyskillz

Yes, seperating red days from black days helps me to stop eating when I feel like a failure for not complying to No S. It was 2 weeks ago when I had a second on an N day and just gave up and ate like EVERYTHING in sight, that I realized: those moments are the most important! When I feel like I am no...

healthyskillz

N days are going okay, but S days tend to get pretty gluttonous so I want to post my S-s here to stop them from evolving into full blown binges! (My weekends are from Friday 5 pm till Sunday 5 pm. During the weekend I stick to my 3 meal structure so I will merely post the extras I enjoy.) Friday Aft...

healthyskillz

AUGUST 2017
Green days: 15
Yellow (NWS): 4 (vacation)
Red: 3
Black (binge): only 1!!!:mrgreen:

I am so happy![/b]

healthyskillz

I'm in it not to lose weight but to break the bad habit of binging which I have been struggling with for over 10 years. JULY 2017 Green days: 11 Yellow (NWS): 5 (vacation) Red: 2 Black (binge): 3 This is great considering I binged every other day November 2016! Thanks to No S and also therapy.

healthyskillz

Dear Merry and r.jean, Thanks so much for your replies. It may seem simple but these little mods help me combat the "all or nothing" mindset which has been the foundation of my disordered eating for years. Unfortunately, I had to sign off the day as an S Day in the end due to a 'chocolate incident',...

healthyskillz

I think after 2 months i found out how many servings of fruit/veg/starch work for me at every meal to not feel overly full but full enough to hold me over till the next meal. It makes N days easier and i dont have to overthink my intake. So e.g. I know if i have 1/2 cup of oats w 2 servings of fruit...

healthyskillz

I don't have as much "No S experience" as oolala and my weekends are still a bit chaotic eatingwise, but a major change is that we buy a lot less sweets and junk food. In reality when it's lying around the house, I'll often feel compelled to eat it, especially if it's food that'll go stale. So when ...

healthyskillz

Hey everyone, I feel a bit stupid for posting this and I'm probably too late but I just can't seem to make a decision. Tomorrow evening (Monday) I'm going to run a 4 mile race. I just don't know how to structure my eating... I usually run 2-3 hrs after my last meal but the race is at 7:30 pm and due...

healthyskillz

This is SO inspiring! Thanks for sharing, please keep us updated!

healthyskillz

Whenever I start obsessing over weight and whether or not this is working, I remind myself of the quote "Track habits, not weight." Strong habits lead to long term success. Good luck!

healthyskillz

August had a lot of S days for me as well with vacation and all. I teach and one of the reasons I'm actually looking forward to the start of the new school year is getting back into my routine. It's funny because I've never had this before!

healthyskillz

Thanks for your replies!

It really is a nutty world and it seems as if 99% of people are dieting 99% of the time. No S is so simple and indeed sane but it's nice to know I'm not alone when I have to resist the urge to join yet another dieting hype. So I'm glad I joined!

healthyskillz

My mods are: My weekends start Friday at 5pm but also end Sunday at 5. It's just more natural for me and my husband. I eat mostly plant-based and allow myself fruit for dessert every N day. I don't put it on my single plate bc i eat mostly vegetables and practically no oil for dinner and therefore t...

healthyskillz

Hi everyone, I'm new here. I had joined the August challenge a couple of weeks ago but w/o properly introducing myself, hehe... I'm a Dutch female, late twenties and i came across No S last winter. It was LIFE CHANGING. First of all, Reinhard, thank you for sharing your knowledge and experience for ...

healthyskillz

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