Everyday Systems

r.jean

Ooooohhh. It is too bad you had that experience. Some people are just pushy know it alls. Then there are those who mean well but still manage to say all the wrong things. I even see it occasionally on this forum where people assume the way they do things is the only right way. So...continue to belie...

r.jean

Good grief! Yesterday was a wild S day! I have not had a day like that for awhile!

Today was green for food and exercise (3 m.). I am not breaking any records. It is hot and I am sluggish.

r.jean

Your meals sound reasonable to me. Exercise along with moderate eating is the key for me. I have found that using weights is the most effective in promoting weight loss (for me). Maybe that is why shovel glove has been so effective for Reinhard. I average 45 mins to an hour a day of either walking, ...

r.jean

Yes i agree! Every season does bring unique eating challenges and many people say they gain weight in cold weather more than in the summer. However, summer brings my favorite foods and favorite gatherings so it has always been more of a challenge for me. It is easier this year than last year and hop...

r.jean

I know what you mean about thinking about food all of the time as a dysfunctional eater; I did that too. I do less obsessing over food now, but I find I actually do more food planning than I used to. I think ahead because I am a pickier eater now. I will not eat marginal tasting food any more. When ...

r.jean

You are getting there! N days do become the norm eventually, and you learn to enjoy treats when appropriate ... just not all the time. Great isn't it?!

r.jean

I still feel a little off for the whole month. It has been so busy personally and at work and I am still playing catch up at work from my vacation. I love summer, but summer presents a lot of eating challenges for me. Beer, Brats, Burgers, BBQ, pasta salad, potato salad, etc. There are lots of good ...

r.jean

Thursday and Friday were a little off, but I think I will call them green. I had routine medical tests and procedures that required fasting so my meals were at weird times. I also ate some weird things. However, I had three meals and stayed within the basic rules. Exercise was fine Thursday (4 m.) b...

r.jean

Hang in there Deb! One day it will click.

r.jean

Learning to sometimes eat treats and then be able to pull back into a normal routine is hard. That is why many of us lived a life of what the heck moments and just kept eating. No S teaches moderation and helps develop a healthy relationship with food. However, it takes time. I also try to always st...

r.jean

Celebration eating is more of a problem for me than stress eating. Both are emotionally based, and both can be a problem; however, I tend to eat less during stress and then celebrate eat when the stress is alleviated.

r.jean

Out of town for work Tuesday and Wednesday but stayed green and took sack lunch first day and kept the eating out meals a little more moderate than usual. Exercise was green: 4 miles Tuesday; 4.5 miles Wednesday.

Exhausted.

r.jean

Congrats on a good job Amy! The habits do become ingrained, and it looks like you are well on your way. I still have to guard against returning to old habits and will probably have to do that for years. Old habits die hard. However, it gets easier all the time.

r.jean

Hi Amy! I do feel I am getting back on track. I take 2 or 3 long vacations a year and many small trips. For the long vacations or for an extended period of crazy eating (such as Christmas week this year), I have found a recovery solution that works for me. I simply stay green every day until I feel ...

r.jean

Today was green again for food and exercise...5 miles.
I need to make better food choices though.
Still struggling back after vacation.

+44

r.jean

Today was green for food and exercise. 2.5 miles. Also lots of cleaning and other work around the house.

+40

r.jean

I sometimes eat breakfast later on weekends but on weekdays I eat before leaving for work...regardless of what I ate the night before. I might not eat as much but I eat.

r.jean

21 days, 45 days, 2 years, 5 years....
It is all theory and theory in this area is imperfect because we are all individuals.
What truly matters is that you stick to the good habits as much as possible while also enjoying life.
Keep on keeping on everyone one!

r.jean

Friday was a yellow day but today is green unless I blow it before bedtime. I also got back on track with exercise ... 7 miles.

Sometimes when I get back from vacation, I just go for as much green as I can get during the first 10 days or so without regard to weekends.

+40

r.jean

I did my first half marathon in May, but they closed it down due to heat and too many heat casualties. I made it 11 miles before they shut down the course. I walked back to the start finish area after the course was shut down but it was not official and not the full race. I plan to do at least one m...

r.jean

I totally agree with Sinnie! Eating only after my stomach growls is not for me. My daily meals are scheduled at times when I am naturally starting to feel hunger. If I wait until I feel hunger to react, I then have to prepare the meal and/or find the time to eat. By that time I may be over the top h...

r.jean

Every month I strive for basic vanilla No S compliance and maintenance. Sometimes I lose weight and then I must maintain those losses. I have a weakness for corn chips with salsa and kettle cooked potato chips as well as other not so good for you stuff. However, the one plate rule forces some modera...

r.jean

Thanks Amy! I spent some time reading posts, and it looks like there are a few more people posting. Good to see! The last 2 days were rough. I went out of town for two days for work which sort of put me back in a lazy vacation mode. I was technically green for eating but I ate out too much. I usuall...

r.jean

If that is all you had for breakfast, I would call it green.

r.jean

Back from vacation and back on track. I went back to work today and ate normally for the first time in almost 2 weeks. I also stepped on the scale today, and it was not pretty. However, I know from past experience that vacation gains are usually very temporary. And...I have the rest of the month to ...

r.jean

I also grew up in the clean your plate generation, but we could take what we wanted. We learned not to take too much because if you took it you ate it. My eating habits were not perfect, but my weight was fine as a child. I do not have a rule on plate size. I use the size that is appropriate to the ...

r.jean

Green for food Tues/Wed. Exercised (WATP) on Tues but took Wed off because I slept in and spent my evening after work packing. The extra sleep was part of the recovery from the busy weekend I think. It felt good. I weighed myself today because I am leaving on vacation and will not be back until afte...

r.jean

We all have times of stress. There is good stress (a new baby, a wedding, a celebration of any sort, a vacation) or bad stress. We all self medicate or self comfort at times with food or alcohol or caffeine or cigarettes or whatever. This is normal. What is not normal is when this behavior is happen...

r.jean

I completely agree with Dale on this one. Stick with beverages. For me that means black coffee or a diet soda or if I am really hungry milk. If it is after lunch I make sure the beverages are decaf. I also agree with Gobble that getting the habits in place is the most important thing. Once you can s...

r.jean

I managed to get through this Sunday with the appropriate number of S days since I float my S days. Yesterday I had my first red in a long time. Our whole family had taken the day off to rest from the race. It was a beautiful sunny day in the 70s. We hit the back yard and had a few beers and cooked ...

r.jean

It is interesting how you describe the changes in your belief system and how you think through things differently. They say that changing your belief system is necessary if you want to change your behavior.

r.jean

Good luck on the bike trek Deb. Biking is such great exercise; however, my butt is always sore no matter what kind of seat I try! The high in Green Bay, WI yesterday was 91 degrees although it was still in the 80s when they called the race. It was also sunny and humid. The high on the day of last ye...

r.jean

The marathon weekend was a combination of a good family getaway and a disappointment. The day ended up being so brutally hot that they shut the race down. Our first three family members finished right after they called the race officially off at 9:35 am. (The race started at 7.) They were not even a...

r.jean

Such a neat story Amy! Our whole family is running together for the first time tomorrow. Four of us are doing the half and one is doing the full. Our 3 children are all adults and on their own and have busy lives so getting together for an out of town weekend is hard. We have done lots of runs, but ...

r.jean

Good job! Keep hanging in there! As the months go on, the losses will add up, and you will feel better about the gradual loss. You will realize that it really is better to go slow. This is a sustainable plan that you can maintain the rest of your life. I was inpatient when I started too, but I learn...

r.jean

I am a little behind on reading posts, but wanted to comment on one thing discussed earlier. I HATE BUFFETS! When did buffets crop up anyway? It is an insane way to eat. It prompts overeating and often you are eating food that has been sitting around and picked through by large amounts of people. GR...

r.jean

I am a big Vanilla No S fan, and I lost a lot of weight the first year by sticking to the basic rules. In my second year I instituted one mod, and I did it for some of the same reasons you did. Many of my friends are retired and their social activity tends to be during the week when places are less ...

r.jean

I was thinking the same thing about the water Amy. I am off Friday through Monday, and the race is Sunday so I will have two relaxing days beforehand and no excuse not to get the hydration in. It is 5 to 6 hours in the car, and we will have 2 cars. We are coming back the day of the race but will sho...

r.jean

It will get easier. You will learn to gauge what you need to keep yourself satisfied but not overfed or underfed. I would quit counting calories, but that is just me....

r.jean

You are doing great Amy! Ask yourself what this same event might have looked like before No S. I bet that you still showed some restraint even if it was a red.

r.jean

"Shrunken fat person...". That definitely brings a visual..

I lost 45 lbs in year one and have only lost 2 lbs since the beginning of this year (4 1/2 months). Yet, I too have recently had a lot of compliments. I think we do have to settle into our new body..both physically and emotionally.

r.jean

Congratulations! I bet you feel fantastic!

r.jean

Green days Monday and Tuesday for both diet and exercise. My oldest daughter (who is doing the full marathon this weekend) just told me it is supposed to be unseasonably hot where we are heading. (Upper 80s and sunny the whole weekend) It will be cooler when we start but it will not take long to get...

r.jean

I wonder if you could try giving up your trigger foods? I mean give them up altogether. Chocolate and ice cream used to be huge trigger foods for me so I avoided them at first. I still had sweets on the weekends, but I had sherbet or a yogurt smoothie or something similar. Now I have chocolate occas...

r.jean

Thanks Amy! I am going to try to eat healthy this week which will help prepare me as well. I was surprised that I was not really sore today. I was a little stiff after periods of sitting, but not bad. Now.. About today...It was very over the top. My husband and (adult) children all chose to treat me...

r.jean

I decided to walk 10 miles today. I needed to know for sure if I could do the distance for the half marathon next week. I figured if I can do 10 then I can do 13.1. I did not push it, and I did not run at all, and I finished 10 miles in 2:39, a little less than 16 minute miles. Given my running inju...

r.jean

That is very encouraging to hear Amy. I am walking normally now without pain, but I have not run for 2 1/2 weeks. I was told that when I can go quickly up and down stairs without thinking about it, I could start running. I am not quite there but I am close. Breakfast: 2 Eggos with PB Lunch: Fish san...

r.jean

Hi Amy! I like your persistence not perfection signature, and I have thought of it often as I struggle with the idea of getting through this half marathon on the 20th. I am still sticking to walking, and I am still limiting my mileage as well. I am healing but both the Achilles and the hamstring are...

r.jean

Green day but food choices were indulgent.
Breakfast: 2 English muffins with PB&J, orange juice
Lunch: Smallish patty melt, a few chips
Supper: Out to eat. Steak, shrimp, mashed potatoes, mozzarella/tomato

Green for exercise: 2 m.

r.jean

Morning for sure ....no matter what. Then I try to work in more exercise whenever I can such as a walk on my lunch hour or walking the dogs.

r.jean

Took my weekday S day Tuesday. (I do one weekend S day and one weekday.) It started as a funky day waking up too early and heading out of town for my current stint working at another office 2 days a week. I was exhausted by the end of the day and ate too much for supper and also had a strawberry smo...

r.jean

Fantastic job on your marathons! If you do not mind my asking, is weight an issue for you or just disordered eating? It seems so hard to believe that anyone who exercises as much as you do would have a weight issue. However, I know that running sometimes makes me eat more while weight work seems to ...

r.jean

It is good to see that your habits are becoming a solid part of your life now. I agree that maintaining structure in your eating habits during times of stress can reduce the stress. Disordered eating during these times just brings you down further.

Hope everything works out for you! GREAT JOB!

r.jean

Part of what No S teaches you is how to treat yourself without going hog wild. Take your weekends. Gradually try to be more moderate, but do not make too many rules or you will set yourself up for failure. No one can stay perpetually on a diet. The key is learn moderation on your free days. I do not...

r.jean

You are so right Amy! Hopefully some day the new habits will be as strong as the old ones! Green day Breakfast: 2 Eggos with PB; cottage cheese with strawberries and bananas mixed in. Lunch: Leftover grilled pork chop; cottage cheese, nuts, banana Supper: Cheeseburger (no bun), chips, cottage cheese...

r.jean

Green day.
Breakfast out to eat; 2 eggs, 2 small wheat pancakes, hash browns, 2 bacon
Lunch: beef stew, strawberries and bananas
Supper: leftover grilled pork chop, baked Cheetos, McDonalds yogurt parfait, strawberry bar. (weird but fit on a plate)
Green for exercise: 5.5 m.

r.jean

Good job on the 10K!
Do you have a next race planned?

r.jean

Eleven pounds in 2 months! That is fantastic! As the weight gradually comes off and your total number builds, you will be more content with the gradual loss. You will also be more likely to maintain your losses. Good luck!

r.jean

"Not really sure how to use this forum..."

It is whatever suits you. Some people primarily use it as a food and/or exercise journal. Others use it as an opportunity to chat with others going through the same challenges. Some people read for ideas and inspiration but rarely post.

Welcome!

r.jean

Saturday! S day! Green for exercise: 4.5 m. Breakfast: 2 Eggos with PB; cottage cheese Lunch: leftover cheeseburger (no bun); small McDonalds fries; strawberry bar. Supper: Philadelphia cheesesteak nachos at a baseball game This is where things fell apart. I had a bit too much beer, and we stopped f...

r.jean

WOW! Congratulations on your progress! You are so wise to be committing to No S at 29 rather than in your 50s like many of us. It is good to see you recommitting to No S after the frustration of a plateau. I also lost well in my first year of No S. Then I stayed the same for the first 3 months of my...

r.jean

Good to see you around again Tobiasmom! Fridays are always a challenge, but I managed to squeak by today. Breakfast: 2 Eggos with PB Lunch: Triscuits and chicken salad; banana; cottage cheese; baked Cheetos Supper: Drank beer while grilling; Cheeseburger (no bun); Steak fries; Frozen Strawberry bar ...

r.jean

Green Day Breakfast: 2 eggos with PB. Orange. Lunch: Panini Sandwich...large Supper: Triscuits and Chicken Salad; 2 frozen strawberry bars Green for exercise: Still taking it easy so as to avoid another injury. Still have some stiffness and soreness but healing Walked 1.5 miles; 20 minutes elliptica...

r.jean

Fantastic! I can relate to many of the feelings you describe, and you state them well. After 16 months of No S, I am down 47 lbs. Yet, I do not feel deprived, and it has been very "doable." I also love food and this plan has actually helped me to enjoy my food more. I remember the scale dropping bel...

r.jean

Thanks Amy and Roxy! I am excited about this month and revving up for vacation. I am working out of town and have only one hotel choice that is on my employer's preferred list and has rooms available at the rate they will pay. It is not bad, but the breakfast is. Choices are minimal: microwaved panc...

r.jean

May 1: Green day:
Breakfast: 2 Eggos with PB; banana
Lunch: Chicken tortilla soup
Supper: Culver's cheeseburger snack pack (CB, small fries, diet soda) and small Caesar side salad

Exercise green

r.jean

Congratulations on a great starting month and congrats on the loss too!

r.jean

Hi Amy. Thanks for stopping by! The Achilles is healing. I have been more diligent this time with stretching and icing and I am sticking with walking. I was worried briefly about whether I would even be able to walk the half, but I am sure I will if I am careful. I am happy to report a 2 lb loss on ...

r.jean

Good luck staying away from the scale. It is not easy!

Try not writing it down and not posting it if you do slip. That is what I do. I have one official weigh in each month. The exception is going to the doctor.

r.jean

Thanks Roxy. I recently started to modify my S days. I found that my Sundays were almost always green without even trying. I also found myself struggling on special occasions during the week. Most of my friends are retired, and events are often planned during the week. Sometimes i would take an NWS ...

r.jean

Breakfast: 2 eggos with PB; banana
Lunch: Applebees blackened chicken with penne pasta (ate half so I could share the onion rings and mozzarella sticks)
Supper: ate the other half of my lunch and a small portion of the beef stew I made in the crockpot; strawberry frozen bar

r.jean

Enough is enough! Time to get back on track. Maintenance is still my goal from month to month, but In the long run, I still want to lose more weight.I need to stop being so lazy! I hate keeping a food log, but I am going to try it for one week. If I know I have to write down what I eat, I will give ...

r.jean

I hope to see you here and hope you stick with no S even if you add another plan as well. You could calorie count for awhile just to get an idea of how many calories you are consuming and whether this is the problem. You seem to be doing pretty well, and your exercise has been up. You seem successfu...

r.jean

I agree with the idea of eating pretty and tasty food as a way to avoid permasnacking. I need to get into the mode of doing this. I need to stop eating so much convenience food. With my children all grown and out of the house, I have the time now to cook nice meals for myself (and DH) but I do not d...

r.jean

Hang in there! I have had a pretty funky week too.

No looking back now. ONWARD! ALL OF US!

r.jean

Thanks Roxy. S day today, and it was pretty bad. Way too many sweets and dinner out was big. Slow walking today. No pain but very stiff. Still hoping to at least be able to walk the half marathon. Doing lots of stretching, elevating and icing. Work is hectic. Feeling pretty out of sorts. Time to cou...

r.jean

As long as you have the right perspective on the weigh ins, I see no problem with weighing as often as you want. At the beginning, I was sabotaging myself with the scale. After I did the monthly weighing for a while I was able to gain perspective. The scale no longer controls me. It is simply one to...

r.jean

I also am rather complacent about my current weight. I am below 30 BMI as well but still want to get below 25. I am still following the No S plan but I am not very strict about what is on my plates. Your post woke me up to my laziness. I like healthy stuff too, but it takes more time to plan and pre...

r.jean

I read through posts every day but finding time to post myself is another thing! I love to converse but as Liz notes we are all busy. I am sure you are too!

r.jean

Indulgent green day, ate out twice, had some beer. BUT it was green.
Did not exercise...still in the first 72 hours of R.I.C.E. after stepping off the curb wrong on my sore Achilles.

r.jean

I only weighed once a month when I first started. Now I step on the scale more often but still only write down my monthly weight. There are too many things that can affect you on weekly weigh ins.

r.jean

Green day.
Half mile walk with dog this morning and water aerobics tonight.
No alcohol.
Time to stretch.

r.jean

Wonderful! Congratulations on your accomplishments!

r.jean

Thanks for the encouragement and advice. I went out yesterday and bought heal lifts and wore tennis shoes to work. I have focused on heat before exercising (slow short walks with the dog) and ice after. I am gently stretching several times a day. My husband does water exercise twice a week so I will...

r.jean

Well Amy, I may have to do one more half marathon after this one just because... --because I am still limited by tendonitis in my Achilles. I stepped off a curb wrong today and it was painful. I walked home. --because I am going to revert to walking again until I know it is better --because this mea...

r.jean

I have read that this is the only diet that starts on the maintenance stage. It teaches you to be moderate and to establish good habits. It teaches you not to keep gaining.

I would just give it time and be moderate with your weekends.

r.jean

Good job! Eventually these choices will be natural. I find that I have a hard time NOT following No S now. I find ways to make it work because the habits are now ingrained.

Like you sweets no longer have the allure for me that they used to.

r.jean

I find your situation interesting Dale, but I think No S could be helpful to you. There are many people who have not lost much weight who are on this forum. There are some people who never had a weight problem at all. If you stick with this plan I think you will find that your relationship with food...

r.jean

Green day for food and exercise (WATP 2 m and one mile dog walking). Two beers again.

r.jean

Thank you for your post. It really helps to encourage the rest of us along. You are awesome!

r.jean

Thanks for the encouragement Amy! I may stick to 5k tp 10k distances after this, but I wanted to do the half at least once. We will see. Hope you recover from the junk overload! It happens! :) Monday was green for food and exercise (4.5 miles). 2 beers again. Hmmm. As the nice weather comes on I ten...

r.jean

When I am on vacation I try to stick with a 3 meal format without snacks or seconds. However, some meals tend to be larger and more indulgent. In addition, I allow myself one sweet a day.

I do not track or obsess, and I mark my habit cal yellow. I do not worry if I stray. I just do the best I can.

r.jean

Fantastic!

r.jean

No S is more of a lifestyle than a diet, and it is so easy to adapt to whatever the day brings. If I have a day I am I especially hungry, I put more on my plates. If I want to go out to eat...no problem. If I want a drink, I have one. Weight loss is gradual, but what this diet/lifestyle really teach...

r.jean

Today will be a green day for eating even though it was a bit indulgent. I ate out for breakfast and had sandwich and chips for lunch. Supper is a burger (no bun) and Caesar salad. Exercise was mild but green. 2 m. Walking. I am going to try for a little shovel glove before the end of the day. Excee...

r.jean

Awww. You are all so nice! I believe that this forum is a big factor in my success. It is easier to stay on track with support and feedback. Green day yesterday even though supper was junk. I am trying to spend more effort on making good meals, and I did make a great chicken Caesar salad for lunch. ...

r.jean

Kid size soft serve vanilla cone? That barely counts. I agree that it was an S day because of that, but I can understand the slip up the next day.

r.jean

Thanks so much gk! I do feel really good...both physically and emotionally. You never really know how bad you felt until you feel better. I am still overweight, but I am not upset to just maintain and let my body adjust for a bit. I have hit a plateau, and I am just waiting it out. I am not going to...

r.jean

Eat what you want. Just concentrate on the basic habits. You will find that you will naturally moderate the content of your meals. Nobody really wants grease 3 times a day. Once we are told we can have it, we learn to eat it when we really want it.

r.jean

The usual..green day for food...WATP 2 m for exercise..no alcohol.

I may try a little running this weekend. I am being slow and cautious. I do not want any more injuries.

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