Everyday Systems

Just released...

More details here:

http://everydaysystems.com/bb/viewtopic.php?t=4116

Same link as usual:

http://everydaysystems.com/habitcal

Reiinhard

I just rolled out an improved version of the habitcal . It doesn't have all the features people have requested, but it has enough that I figured it was worth releasing now. Have to save something for version 3, after all. At first, you may not notice much of a difference. All the old urls still work...

Congratulations, Becky! That's a tremendous success.

And thank you so much for letting us know. We're a pretty sweet bunch here, but I know internet bulletin boards in general can be forbidding places and I really appreciate your taking the plunge and posting here.

Reinhard

(a very impressive!) number two just arrived:

http://everydaysystems.com/bb/viewtopic.php?t=4114

The main problem most people have with exercise is behavioral compliance, not muscular efficiency. The rationale of exercising every N-day is that it's easier to make yourself do, you're leveraging this powerful pre-existing structure of the calendar, you associate your workout with your other weekd...

Congratulations on your success so far, Marty! And welcome back from the culinary underworld of fake food.

Reinhard

Congratulations, Sunny! Thanks for letting us know. Hope your friends have as much success as you've had.

Best,

Reinhard

Welcome, Phineas! It sounds like you have very reasonable goals -- but I would go one step further and make your goals behavioral rather than results oriented. Don't worry about hitting some number on the scale so much as establishing moderate, regular habits of eating and exercise (these will almos...

drswife, Please, one should expect multiple failures before this really clicks. No shame necessary. You are very welcome back -- and as many more times as it takes. It sounds like you've really learned something from this experience. No-s is not about losing pounds. It's about eating moderately. Now...

Deb,

Congratulations! I think you're out-rangering me!

Reinhard

Welcome! I think it's safer to start on the low side. And I think you'll find it surprisingly challenging, at least initially. The power of leverage makes 12 pounds heavy indeed. I wasn't in the greatest shape when I started with a 12 pounder, but I'm a "big boned" six footer and it stayed reasonabl...

Good to hear! Thanks for the update.

A promising tuck bale mod was posted here: http://everydaysystems.com/bb/viewtopic.php?p=47897 Also I get a lot better burn when I push the hammer up at an angle when doing the "bale" movement. Think of the Letter "M" My personal take from sporadic occasional experimentation is: I've noticed the ext...

MitchellKing, Congratulations on making such tremendous progress and thanks for letting us know! The details are very helpful, too. I'm going to quote your tuck bale mod on the tuck bales discussion, if you don't mind, so it's easier to find for other people, too. I've noticed the extra burn of diag...

Hi Merry, You have a bunch of options, all with pros and cons. 1. You could just cowboy up and not snack during these study meetings. Pro: clarity. Con: might be very hard and unpleasant (but might not be that bad, with the help of a beverage). 2. You could switch days. It's not ideal, but people do...

Welcome habitualrunner! Love the Ben Franklin quote... I'm obvious a big fan of the habitcal (hoping to release some significant improvements to it this week!), but it's certainly not necessary. I didn't even think of it till I'd already been practicing no-s and other systems for several years. Rein...

Glad to hear it, Deb!

One idea in terms of maintenance is just to focus on the timer. That way not feeling up for a strenuous workout can never be an excuse -- all you have to do is put in that very little bit of time. And once you get started, most of the time you'll get into it.

Reinhard

Oh, there's been plenty of soup talk around here. The search function must have been on the fritz. Some teaser content from the book (page 90): What About Soup? Soup can confound the clarity of No S a bit; itâ€™s certainly a mainstream, normal, and acceptable component of the everyday meal and is no...

Welcome, Amicoolyet88. You've got a good attitude regarding the timer. The biggest mistake people make with exercise is overdoing it. A "sustainable minimum of compliance" is what you want to go for, and the timer is key to that. You can find the punch cards and chain of self-command stuff here: htt...

harper,

Thanks so much for your kind words (and two purchases!). I'm thrilled to hear no-s is working so well for you.

Speaking of podcasts, it's getting to be time for another episode...

Reinhard

Thursday Sept 19: did some fast and loose virtual plating at a Korean restaurant. I'm not going to count it a failure because there weren't really any good alternatives and I didn't gorge myself nearly as much as I might have. Knowing that I have to fess up here is sufficient disincentive to keep th...

Welcome heather42 and anndelise!

Congratulations, mel1974c on your impressive streak!

I understand your desire to take a hiatus from detailed reporting. But don't hesitate to take it up again if you do find yourself running into trouble -- or use the habitcal for low overhead version.

Reinhard

Excellent news! Thanks for sharing. 19 minutes sounds very reasonable. It's still tolerably short, and has much of the in-your-face arbitrariness of 14. :-) But if times get tough, don't begrudge yourself a fallback to 14. Think of them as two lines of trenches in the war against sloth. Shugging on ...

Though multi course meals are pretty common (at least for special occasions), I know the Chinese are generally not so into sweets and snacks (calories from snacking are "inconsequential" in China according to a paper I site in the book). Maybe that was it?

Reinhard

Amazon seems to just have 12 packs of both (big investment if you've never tried them, but the stuff does last forever, so maybe not a bad idea if you decide you like it). This site sells single packs of mestemacher (along with a lot of other stuff dear to my teutonic stomach): http://www.germandeli...

I'd love to put together a (proudly low production value!) dvd... It'll probably take me forever to get around to it, but in the meantime, let me know if there's anything in particular you'd like to see. I'm thinking: 1. a full 14 minute beginner routine (probably a slow 7x of most of the canonical ...

simulacra. As in: According to Greek mythology, the food in the underworld, Hades, looks beautiful and tempting; but when you bite into it, it tastes like dust. And then you have to stay in the underworld forever. Modern fake food has always seemed a little analogous to this to me, trick- ing the ap...

1. calm down. This is a slow process. There's no rush. The sense of rush is just going to push you to bad decisions. 2. you have 2, possibly three problems: overeating, under-moving, (possibly) suboptimal nutrition 3. you need to address all these problems with moderate, sustainable habits. Not some...

There have actually been quite a few. I'm sure they'll chime in personally, but in the meantime, some previous discussions on the subject: http://everydaysystems.com/bb/viewtopic.php?t=244 http://www.everydaysystems.com/bb/viewtopic.php?t=500 http://everydaysystems.com/bb/viewtopic.php?t=777 http://...

The sweater isn't there just for nerd chic

.

It's like the difference between falling on safety surface vs. concrete.

Hope it wasn't too painful a reminder and thanks for sharing!

Reinhard

We got our first new style forum "testimonial" yesterday.

http://everydaysystems.com/bb/viewtopic.php?t=4073

Thank you, funfuture!

Looking forward to many more,

Reinhard

funfuture,

Congratulations and THANK YOU for getting the ball rolling here!

And picture perfect, as far as the guidelines go (prospective posters: please don't let these scare you off -- free form is just fine).

Best,

Reinhard

Phayze, I'm sorry to hear your admirably documented and really quite impressive sounding routine hasn't yielded better results for you. You mentioned your diet might be an issue... I'm not sure I'd have any thing useful to advise on that count except possibly "eat more!" As for exercise, maybe you'r...

Welcome back, Jan! The work schedule issue is tricky... I can't speak from personal experience because I've got a pretty regular 9-5ish schedule, so I'm not sure how useful this will be, but here goes: How far in advance do you know your schedule? Is it regular from week o week? Even if it varies fr...

Sorry you saw this little bump, but I doubt it was meaningful. Some recent, relevant discussions: http://everydaysystems.com/bb/viewtopic.php?p=46863 http://everydaysystems.com/bb/viewtopic.php?p=46454 To re-cap: 1. Weight fluctuations will happen. They are usually meaningless. You have to learn to ...

Thank you for your generous concern! But I think many libraries might simply buy the book themselves if you ask for it and they don't have it. Though I'm very grateful to anyone who has (thank you Jan!), please don't feel pressured to buy multiple copies for donation. Jan -- good to know the list is...

We've had two reports form people who've lost about a hundred pounds (see the testimonials page) and plenty more from people who've lost mid to high double digits. So yes, it's possible. Exercise was also critical to their success -- so don't neglect that. You don't have to go nuts with exercise, bu...

Some of you have been wondering about whether and how to take shovelglove up a notch, either by doing more 14 minute sessions or longer ones. I think there are significant risks with both, but I also understand that some people just aren't going to be able to throttle their exercise drive to a mere ...

Congratulations, Janie! Many happy returns.

Welcome, Olivia! I think the main issues are the same regardless of gender: start with a light weight, very few slow and careful reps (7 is a good number) of each movement, and stop immediately if anything hurts (then take the next day off). Skip any movement that seems too hard or just don't feel r...

Laff,

Congratulations on getting right back with it.

I find the habitcal is helpful in preventing such falls from grace. Can't get complacent if you know you have to fess up immediately.

Reinhard

Deb, I'm sorry about this incident -- but thank you for sharing it here. Though it might sound strange on the surface, I think the emotional process you describe is actually typical for binge eating. That you recognize it so clearly is a big first step. Some relevant "teaser content" from the book: ...

Congratulations and thanks for the post! Just wanted to add a testimonial that it's possible even to lose a small amount of "vanity weight" on No S Good to hear. Something a lot of people wonder about! About 7 months of 100% plain vanilla No S, and I'm at my college freshman weight for the first tim...

I was beginning to worry I'd scared people away with my "commandments." :-) You know, though you've been up and down over the years, I think you're qualified to post here whenever you want (you're still down at least 10 pounds from when you started, right?) -- you don't have to have reached the prom...

Deb, I'm so happy to hear UR is continuing to work for you. Jessdr -- the regular google maps thing is actually perfect (did they beef this up recently? I don't remember the vanilla site having this feature). It says my daily work walk (1.2 miles) should take me 25 minutes, though (actually more lik...

I've cited this paper a number of times, but it's really pretty compelling: http://home.uchicago.edu/~jmshapir/obesity.pdf (this is where the 90%/122% of calorie increase from snaking stat comes from -- see page 101): Cutler et al. agree that the technology/economics of food production seem the like...

I think as long as you're happy with it, there's no reason to change. You're clearly getting a great (and enjoyable) workout -- why mess with something that works? The weight distribution is a detail compared to that. What I'd recommend is next time you happen to come across a sledge in a hardware s...

Jillybean,

Sorry about that -- I was fixing a longstanding issue with Internet Explorer 7 (problem with adding new tags) and the page was messed up for a little while.

Reinhard

I don't eat "diet food," and I don't recommend doing so (though it is technically allowed on no-s). So why do you see so much of it here? I'm guessing that people who list detailed menus in their check ins are going to represent a bit of a skewed sample... If you eat normal food, as I think most no-...

Jack, Danke fÃ¼r deine VorschlÃ¤ge! It's true the main hub page has been sadly neglected. Part of it is I like to personally test systems forever before giving them front page billing, and (a much larger) part of it is mere laziness. But I'll remedy that now (at least a little). Decoupling shovelglo...

No worries, it's like Newton and Leibnitz independently coming up with Calculus.

Reinhard

Glad you like it! I've actually stopped explicitly doing this -- partly because I internalized it to a large degree, partly just because I got lazy.

May pick it up again, though, now that we're down to one income...

Reinhard

Sorry for the lack of clarity: the 9 and 10 were -9 and +10 -- it seems to bounce around between 60 and 70. I suspect it's some database quirk rather than libraries repeatedly changing their minds about whether they actually have the book. I'd love to see it hit triple digits (however briefly :-)) a...

You're very welcome!

Let me know if you come up with a tune to go with "the Song of the Urban Ranger."

Reinhard

Thanks for the routine!

Numerologically very satisfying

Reinhard

I don't know a thing about leptin. The power of S-days, as far as I'm concerned, is psychological and motivational. If you don't need them, skip them. But I think the vast majority of people will find them valuable -- so be careful not to jump to conclusions.

Reihard

Welcome, tiredofsayingiamiwill! I've collected a bunch of impressive success stories here: http://nosdiet.com/testimonials.html And there are actually quite a few more scattered throughout the bulletin board. I just set up a "testimonials forum" yesterday to make it easier to find, post, and update ...

Great idea! Time efficient AND motivating.

Might try that myself...

Reinhard

(note: these guidelines more or less cross posted to the main no s diet forum -- if you've read that, you don't need to read this) I'm having trouble keeping the testimonials page up to date -- so I thought maybe it's time to create a forum for people to post (and update!) their own testimonials dir...

I'm having trouble keeping the testimonials page up to date -- so I thought maybe it's time to create a forum for people to post (and update!) their own testimonials directly. Here's the link to the new testimonials forum: http://everydaysystems.com/bb/viewforum.php?f=13 Just start a new discussion ...

There have been a bunch of "sticky" discussions about the book on this bulletin board, and though interesting, I think they were taking up just a bit too much prime real estate on the main page, so I thought I'd create a single sticky book discussion here with links to the rest. Discuss where to buy...

...and up 10 today.

Reinhard

Congratulations blueskights! Maybe we need a personal olympics team...

Thanks for the bumpup, kbits! Will happen a little sooner

Reinhard

Welcome and contratulations, Adagia, mel1974c, and howfunisthat!

(and sorry I haven't poked my head in here for about 21 days!)

Reinhard

I did a podcast on this subject a while ago: http://everydaysystems.com/podcast/episode.php?id=25 An alternative to focusing exclusively on behavior (behavior should always be your primary focus) or sharply limiting scale stepping, is to take a more frequent but disciplined approach (i.e., tracking ...

Welcome! I would fit that salad on your one plate. Excess with a side of salad is still excess. When the salad competes for space with calorically denser, but otherwise less nutrient rich stuff, it does double duty as a positive good and by crowding out the bad. Though I do think it's helpful to sti...

I think it takes a little practice to find the right balance for S-days -- but when you're do, they're great. Though I have to admit, when there are too many of them in a row, I max out. And even after ordinary weekends, though I'm usually pretty contented with how I ate, I'm definitely ready for N-...

Congratulations! That's impressive.

No-s clearly CAN be quick to yield results (I also lost quickly).

More incentive for people on the fence to dive in and give it a shot (though of course, it's important to brace oneself for the probability that it'll be slow).

Reinhard

I haven't read much about this, but I'm sure the 20 minutes is a crude approximation, depends greatly on the individual, and that in any case it isn't some binary all or nothing thing: there's no question that walking less still exercises your muscles, heart and whole body to some degree -- and if y...

Welcome back! And congratulations!

I hear you about the two kids who aren't particularly into sleep -- my situation as well.

I once got my 14 minutes in doing squats in the dark while holding the baby to rock her to sleep. It worked -- except I had trouble walking the next day.

Reinhard

Someone did actually post something a while ago, though I'm having trouble finding it. I'll post a link as soon as I do. I think the moral of the story is: though fun and effective and usually safe, these movements (like pretty much any movements) CAN cause problems. If something hurts, play it safe...

Aug 26: old of my oldest friends was in town from paris and I took him out to a belated birthday dinner. Called it an NWS day (nos and shovelglove) to properly entertain him. Aug 28: vacation: took a shovelglove NWS day. Aug 29: vacation: took a nosdiet NWS day. Aug 31: weekend luddite failure. Thou...

Congratulations!

10 pounds in four months is plenty. Generally speaking, the slower the pounds come off, the more likely they are to stay off. Why? Because it's an indication that you lost them with moderate, sustainable behaviors.

Reinhard

I have no idea, in terms of "efficiency" how much better extra shugging is or when you start to get diminishing returns on your effort. But I do know that I'd never be able to continue something that (2x day or 7x week) grueling long term. 1) it would just take too much time. I love to shug. But I a...

Phil, It's more than OK to post external links -- especially excellent stuff like this. I have seen this before, but long enough ago that I was due for a refresher. I'm 100% with him regarding the retardedness of "designer sledges." But the tire, though it looks fun as hell, just isn't a realistic o...

I'm so happy to hear it, Deb!

The mental part is great -- and a huge incentive for the physical. I look forward to my walks to and from work every day like no other time. It's the only real private headspace I get. Swinging a sledge is fun, but walking has become necessary.

Reinhard

Well, deleting and creating a new tag means you lose your data (you don't actually lose it, it's still sitting there stubbornly under the old tag). For now I could go into the database and change this manually for you (just let me know exactly what you'd like me to call it). I'd be happy to do this,...

Hi Heather, People drank beer and wine with dinner for thousands of years and stayed skinny. Just look at the proverbally skinny French. I wouldn't worry about this (unless you're drinking more than a glass or two a night). I personally usually have a drink (or two) with dinner. Yes, booze is calori...

Dear Nagla, I'm afraid I have no direct knowledge -- though from the little I do know Ramadan sounds pretty no-s compatible, even if you take most or all of the days as N-days. My dim understanding is that with a couple of exceptions you aren't really required to eat sweets, snacks, or seconds, and ...

A pizza box is not a plate, if that's your question :-) If it's one of those plate sized personal pizzas, well, fine. The tricky thing in general about pizza is that it's very "horizontal." It takes up a lot of plate space. On the other hand, it's about as caloric a food as there is, so maybe that i...

Looks like worldcat is just as erratic as my scale -- now I'm down 9 libraries in a day

A few days ago I discovered that the No S Diet was available ("limited preview") through google books . It's a lot like amazon's " search inside the book ," but with one very cool addition, a link the "World Cat" library network listing holdings of local member libraries. Here's the direct link: htt...

No sugar, no problem. Even a little sugar is OK. Enjoy!

Reinhard

ou812, Sorry to hear this (and sorry for the delayed response -- I was out on vacation last week and then flooded with email/bulletin board backlog). There's no question, being at home with the fridge and the kids definitely makes no-s (and any diet) much harder. I notice this myself on the days whe...

Nice!

First shovelglove stretch I've seen posted (the utter lack of which has made me vaguely uneasy for years, though I can't say I've noticed any ill effects).

Reinhard

No worries about the double post -- I'll remove the other one.

Sounds like a good move -- good name, too. And nice clear, description.

I'll give it a shot if I find I have sufficient vertical clearance.

Reinhard

Malivu, Congratulations on your continued success and thank you for risking viruses to keep us updated! (glad it wasn't us!) The fact that you've lost the "hurry" and "fear" makes me even happier than the pounds you've lost (which are also great). I'm also delighted that you've been profitably apply...

1 KG? That's nothing. I gained (and then lost) 10 pounds in a single day.

Seriously, nothing meaningful in terms of results is going to happen in a single day. Months are the smallest granularity you should really be thinking in terms of.

Reinhard

Aug 18-22: Vacation. NWS days M, W, F for No-s. Everyday but wednesday for "shovelglove." Didn't have a sledge, so I just did a ton of squats and pushups). I did so many squats that even now, almost a week later, I'm still limping. Funny how with pushups you just reach a point where you can't do eve...

Hi Deb, Sorry about the curveball.... If it's any consolation, I wasn't exactly a model No-esser during my vacation last week either :-) And I think I do understand your "I don't care" when you profoundly do. It's one part of yourself rebelling against another. It's tough. The way I've (usually) bee...

Congratulations on your No-s gold!

Don't worry about the trainwrecks -- they were useful experiments.

I've had some systems-trainwrecks as well -- I tend to save habitcal for the tried and true or at least very promising stuff.

Reinhard

Wow, it's been a while. All I remembered was title and the main refrain.

I'm not sure if it's just the subject matter or the nostalgia value, but it's not an unpleasant song.

Reinhard

Welcome, Ian!

I've been pretty happy with these gloves:

http://everydaysystems.com/bb/viewtopic ... ght=gloves

Recently I've been alternating between wearing the gloves and shugging bare handed. Good balance between not slaughtering my hands and a more intimate, tactile grip.

Reinhard

Welcome, lighthouse. Snacking is the hardest "S" to give up for most people -- but also the most important (virtually all of the increase in calorie consumption during the "obesity epidemic" of the last decades have come from snacks). The good news is that once you break the snacking habit it become...

Sounds like a fine lunch to me (except I'd definitely have a starch and probably slather everything with butter as well). aplacebytheriver -- here's some teaser content from the book on the subject of soup: From page 90: What About Soup? Soup can confound the clarity of No S a bit; itâ€™s certainly ...

Betty, I'm sorry to hear you're still finding it so difficult -- though I'm hugely impressed at your compliance despite those difficulties. I'm not going to tell you to just "be patient" and wait, because clearly you are and have been patient. And it's easy to be patient when the pounds are flying o...

Congratulations! This is wonderful.

And again -- beautiful graphics. I should hire you to run my non-existent marketing department

Reinhard

Welcome back! No-s is really about training yourself to eat moderately, not about hitting some number, so as long as you honestly buy into that, I think you'll be OK. Eating moderately (and don't forget moving moderately) is a good idea no matter what your weight or height or what kind of genes or "...

No-S is now also available (limited preview) through google books: http://books.google.com/books?id=SXA_YtdrWa0C&printsec=frontcover The coolest thing about this (beyond what amazon offers) is the "Find this book in a library" link -- shows all "worldcat" library systems that have copies of No-s and...

You are very welcome! Apologies for the delayed response -- I was web-less on cape cod for a week.

Reinhard

Everyday Systems

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