Everyday Systems

Bssh

5:2 worked for me. It helped me rediscover true physical hunger & fullness signals so I was able to eat sensibly on my non-fasting days and rarely felt like snacking. Essentially I combined 5:2 and NoS and went from BMI 36 to 19. I've kept the weight off for a year now. It's not for everyone but it ...

Bssh

There's an interesting discussion on the thread below:
http://www.52fastdiet.co.uk/the-5-2-lab ... ic974.html

Bssh

Hear hear!

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wosnes, my method of 5:2 is like ESE: 1 single meal (at night) in a single 24 hour period, twice a week. 5:2 is the British version of ESE I think but Dr Mosley thought that some people would stick to it more if they knew they could spread out their 500 calories across two or more meals. That doesn'...

Bssh

Hi everyone. OP here. Haven't been on this site in a while but just wanted to update that I'm still successfully losing weight combining NoS with 5:2 IF. No snacking is second nature to me now and giving my digestion a break simply feels normal. I'm now 4 lbs away from goal. To maintain I'll continu...

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Bssh

I often do the 20 minute trick: I serve up a normal plate of food even if very hungry then pause after finishing and if I'm still hungry after 20 minutes (it's very very rare!) I allow myself a top up. 20 mins gives my body the chance to register genuine fullness.

Bssh

I'm another late eater. I prefer eating late morning, late afternoon and late evening.

Bssh

The Fast Diet (or 5:2) is excellent (and I've been doing it successfully - see my ticker). But 16:8 precedes it - see Leangains (Google it); also Fast 5 which is 19:5.

herbgirl, I take it you still do NoS concurrently with IF?

Bssh

It's taken me 19 months of eating less and losing weight to finally get to the stage where my stomach "tells" me when it's actually full. It's physically shrunk in size and if I stretch it beyond its limits I feel painfully bloated. I physically can no longer overeat these days and that has regulate...

Bssh

I like the idea of 3 fasts a day, in between the 3 main meals :-) I've been very busy and not on this site much, but am still managing my week well on combination of NoS and 2 IF days (24 hours). Working great for me and I love the combination. Losing around 1-2lbs a week (weightloss is still my goa...

Bssh

Remember the phrase "working up an appetite"? That's what that hunger you were experiencing 90 minutes before your Nandos meal

NoS = don't ruin your appetite

Bssh

Welcome clarebear ! You are at the beginning of an exciting new journey. Hopefully, like me, you'll find that you are no longer thinking (too much!) about food in between meal times - it's quite liberating. It's always a good thing to give your body a break from digesting food. I used to calorie cou...

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BrightAngel I really enjoyed that Huffington article you copy and pasted on your blog. I totally agree with it. The problem with Dr Mosley's 5:2 book (and all related articles, interviews and promotions) was its advice to eat "normally" on non-fast days. The book focused attention on eating healthi...

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Oh Jellybeans, so sorry for your loss

Bssh

I'm in again! June challenge: 3 failure days, 0 lbs lost (as I'd stopped wanting to lose weight, thought I wanted to maintain, changed my mind in July!) July challenge: 4 failure days, 5.2 lbs lost. August challenge: Last recorded weight 140lbs (19th July 2013) Goal - NoS (with my usual mod - one sm...

Bssh

Sorry, I was being flippant.

Fasting is part of my culture (India) and loads of family members have been fasting on and off for decades so I disagree with your "fad" statement. And I agree that NoS rocks!

But I'll continue to do both because they make sense to me.

Bssh

I heard you the first time.

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I disagree of course, but each to their own

Bssh

I've reshaped my body doing progressively heavy weight training two to three times a week and doing HIIT running twice a week. I'm female and have lost over 70lbs but didn't want to be "skinny fat". I haven't eaten less carbs or more protein (yet) so my body recomp (still in progress) is purely down...

Bssh

I saw that study too. And wondered who sponsored it... I think the fact that the study's breakfast skippers tend to drink more alcohol, exercise less and eat more junk later on (as cited in the research) has more of a role to play in their ill health than the fact that they skipped a meal.

Bssh

Just seen your post oolala. 24 hour fasts (done only once or twice a week) get easier over time but (minimum) 16 hour fasts also (purportedly) reap health benefits so I often do these if I can't make longer fasts. I'm just back from holiday where all my days were S Days but I didn't have much inclin...

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Hello, I'm back from holiday (all S days though didn't actually snack that much) and back to logging.

Bssh

5.2 lbs lost so far this month, bringing my total to 70 lbs lost. Very happy as have had some snacking failures. Intermittent fasting going really well though. Going on holiday for most of the rest of July so I expect a bit of weight creeping back on. I don't care: easy on, easy off.

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finallyfull, what a terrific idea. I work flexibly from home so am liking your meal timings (although my dinner has to be later due to my husband's work schedule - and we like eating together after a long day apart).

Bssh

I too often just eat two meals a day (skipping breakfast). I just make sure I eat enough at my two meals so I don't get over-hungry and give in to snacking. I tolerate hunger well, but I have my limit.

Bssh

I wonder whether increasing protein with each meal might help with sugar cravings - I know I want to eat less sugar when I eat more protein. Then add in more fat to help bump up the calories... Also, would increasing fruit help? Dried fruits and nuts mixes are high in calories and might satiate the ...

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Oooo yes, reneew thanks so much for this thread

I love checking in each day and often think about the "red failure" when I'm tempted to snack! Most days it's a good deterrent.

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Welcome!

Bssh

Yes, exercise is very important to keep the metabolism up. I'm in my 40s but because I have a good mass of muscles (I run and lift heavy weights) my metabolism is really strong and I can still eat more than many of my friends (over 2000 calories, not that I count any more) and maintain a normal BMI ...

Bssh

Great, and sobering, article, thanks for sharing it. Yes, weight loss and maintaining weight loss is a lifelong journey. This is why I really like NoS as a maintenance strategy, because it feels incredibly straightforward and natural. I'm actually now losing weight again following NoS (even on weeks...

Bssh

Welcome! Don't stress too much about the quality of your S foods to begin with. As the weeks, months go by you'll probably find yourself gravitating to more healthy S foods. On some S days what I crave the most is often a big bowl of fruit or a plain full-fat yoghurt.

Bssh

jos22 yes yes to IF regulating appetite. I've found that too. I tried NoS a year ago (before IF) but just kept stumbling over appetite control which kept leading me to snack. After doing IF for a few months, I found my appetite had regulated (something to do with the hormones insulin, leptin and gh...

Bssh

I'm able to be quite flexible without any problems re number of meals even though I generally will eat those meals at fixed times. Some days I eat only dinner (my IF days), others I eat to a 16:8 IF schedule with lunch and dinner only and on the weekends I'm more likely to be on a brunch, lunch & di...

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Welcome jw. Keep posting on here for support - it's a great forum.

Bssh

I'm with Noni. I find IF very sustainable for the longterm and know several people in real life and online who've been successfully following IF for years. It's a disciplined way of regulating eating that suits many (though obviously not all) people and is very complementary to NoS (in my experience...

Bssh

Fasting is definitely not for every one - bingeing is a risk which is why IF isn't recommended to those with eating disorders. But I don't have ED tendencies, moreover I have read enough scientific research into the benefits of IF to convince me that I am doing this primarily for health.

Bssh

I'm a night time eater too. To avoid snacking I eat late (around 8.30-9) and make sure that my last meal is a nice, good size. My evening meal is always my largest meal of the day. My daughter is still young so eats too early for me at 5pm and my husband doesn't return home until after 8 so a late d...

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My daughter has quite an active summer planned (well, she's 5 so I planned it for her

) - swimming, gymnastics, performance workshops. Even the unplanned days will include park and soft play (in UK - indoor parks for when it rains).

Bssh

Yes, this is what I really like about NoS - the fact that I'm no longer a slave to hunger or desire. I eat at fixed times and don't have to think about food until the next scheduled meal time. No investing scarce time to trying to work out whether I am hungry or not or battling with my desire to eat...

Bssh

From one of my favourite fitness sites: Team No Snacking By Nerdfitness "When people come to me and ask, â€œWhat are some healthy snacks? I want to lose weight and need optionâ€¦â€ I try to explain my answer, the thing they donâ€™t want to hear: â€œstop snacking!â€ If that sounds like a ridiculous c...

Bssh

Another no snacking article.

"Snack attack: 'Grazing' used to be king, but now experts say it slows metabolism, and can cause tooth decay and diabetes"

http://www.dailymail.co.uk/health/artic ... betes.html

Bssh

How lovely to be vacationing just you and your daughter!

I would make sandwiches and salads.

But you don't have to eat badly or eat too much whilst eating out. You could make wise choices. I love eating out and it doesn't always mean overeating or making junk choices.

Bssh

This is a fabulous testimony. I love the words on freedom. I so agree

Bssh

EDITED TO ADD: Now recording my intermittent fasting days I'm in again. Goal - NoS (with my usual mod - one small dessert after dinner if I want it on NoS days) I also do 5:2 intermittent fasting twice a week. 01 Success (IF day) 02 Success 03 Success 04 Failure (not eating enough at lunch = snackin...

Bssh

Looking forward to hearing more about your Monday/Thursday mod oolala

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Me too! Where's the thread?

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I agree with many of the others above. I rarely go crazy on S days, even though I do indulge. I'm still quite conscious of my food intake (without counting calories!) on S days. Moderation is key for me.

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Inspired by oolala's post I might indulge in some scones, clotted cream and jam this weekend

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Thanks for the link oolala. The 8 hour diet is intermittent fasting and his book is great.

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LOL, I'm in England and no one I know regularly has "4pm tea" anymore - well, actual tea perhaps yes but not with cake or biscuits (sorry, cookies!) etc. daily work life is just too busy for such civilised behaviour :-) Now we grab our cake and cookies/biscuits when we can :-) Yes, tea can also be a...

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Here is the thread to put links on:

http://everydaysystems.com/bb/viewtopic.php?t=9449

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Oolala there is now a Resources thread here. Sorry, am on my phone so cannot link.

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Is it water weight? Hormones? Are you doing more exercise so water retention due to muscle repair? Time of month? It's always one of these things for me.

Bssh

Thought I'd collate some internet links that support (sometimes from different perspectives) No S. Please feel free to add more links as you come across them. Dangers of frequent eating by John Douillard "Eating breakfast, lunch and supper with no snacks in between will provide a natural fast in bet...

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Good work, Christine!

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Thank you LA_Loser. Will do that.

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My Timeline:

Feb 2012-Jan 2013
46 lbs lost calorie counting (eating at 10-15% below my maintenance calories)
Jan 2013-Apr 2013
22 lbs lost doing 5:2 (fasting on 500 cals twice a week, normal eating all other days) & NoS

Bssh

Excellent reading. I'd love to see a sticky here featuring links that support no snacking. How would one do this? I've got quite a few I could link to...

Bssh

I have a child and husband and houseguests at various times and I manage to IF. There are so many variations of IF that I manage to find something that suits. Most of the time it's a 24 hour fast like 5:2 or Eat Stop Eat but I often do shorter fasts when I have houseguests or skip a meal or not fast...

Bssh

Yes, the Dr Mosley book (and the original Horizon domcumentary he did) made me try IF in the first place. I'm in Britain and IF has become very popular here due to that book.

All the best to you if you embark on the IF journey. I do find it wonderfully complementary with NoS.

Bssh

My meal spacing is: Breakfast (if I eat it) - 9.30am (I work from home) Lunch - 2pm Dinner - 8.30/9pm (as that's when my husband returns home and I like to eat with him). I really don't have a problem with hunger anymore. I'm able to ignore it now (I think it's the months of intermittent fasting I'v...

Bssh

My healthy weight husband loves food and cooking. He reads cookbooks and thinks about meals... but only when he's planning a meal. In this respect he's quite functional about it. And when he's done eating, he's done thinking about food... until the next meal is due. I have a great time observing him.

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I 100% agree with wosnes. Stop recording. It can make some think too much about "diet" and food when not actually eating.

Bssh

Wonderful post! I too have used "one S or less" mod very successfully to lose a lot of weight. I found that allowing myself a small dessert after the evening meal really helped me stick with this way of eating and often I wasn't bothered about the dessert. I'm trying vanilla S for June but I don't b...

Bssh

Yes, I did 2x24 hour fasts whilst in weightloss mode then once I lost all my excess weight I became more flexible with my fasting pattern (because I still want the health benefits of giving digestion a break and allowing the body to "repair" itself). If I skip a meal it's not due to lack of hunger, ...

Bssh

My S days are nowadays more like Helenaz. I really enjoy 3 full meals at the weekend (and because we eat out alot at the weekend, they are full) but the big difference from NoS days are that lunch and dinner both tend to be followed by a yummy dessert. I don't like grazing anymore because I then fee...

Bssh

"set snack times"..."formality"..."discreetness"... Yes, I like this spin on things for kids. Fortunately her after-school snack is only eaten sitting down at home but I need to keep a check on things... I am going to be alot stricter from now on and feel like I have a fighting chance as she's still...

Bssh

Parents with pre-schoolers or school-age children - have you reduced the snacks you give to your children or that your children have access to? If so, what has been the reaction? As a predominently non-snacker, I am highly conscious that my 5 year old daughter is part of the snacking culture. They e...

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I love a challenge. I'm in from Monday :-) See you then. Goal: NoS 15th - S Day 16th - S day 17th - Success 18th - Success 19th - Failure 20th - Success 21st - Failure 22nd - S Day 23rd - S Day 24th - Success 25th - Success 26th - Success 27th - Success 28th - Failure 29th - S Day 30th - S Day

Bssh

Hi. My S days fall on the weekend when I don't fast at all. But the routine of fasting has reduced my appetite and I've become accustomed to not grazing so on S days I naturally leave quite long gaps between eating episodes (so to speak). I don't actually snack much on S days now but I do enjoy a de...

Bssh

A truly inspiring post. Thank you. I love how you have the tools (the habits) of NoS ingrained now that even if you slip off the wagon (it's called life!), you know how to get back on (when you're ready). Love it!

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Just downloaded the book after reading the sample. Thanks for the heads up.

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Reinhard and Noni, yes I love how NoS prevents overeating on non-fast days.

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Hello all. I'm new here but not to NoS. I've had a few messages regarding intermittent fasting so I thought I'd simply write a little about the way I'm doing it in a post. This is not about IF as that can be Googled, but it's a summary of how I lost 68lbs and how I'm maintaining the weightloss. I di...

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Congratulations!

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Delurking to say Bravo! A wonderful post. I'm maintaining a 68lb loss doing a combination of intermittent fasting and NoS and finally I'm getting to a point where food is not always on my mind, is not used as a tonic to make myself feel better but when I reach a mealtime it becomes both fuel and ple...

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