Everyday Systems

milliem

Thanks for starting the C25k thread! We can keep each other motivated

Hope your legs are recovering today, have a great weekend!

milliem

I think you can download podcasts from the c25k website if you have an mp3 player, so you can listen and it'll tell you when to walk and when to run!

milliem

NoS is all about moderation, I reckon that helps people feel more relaxed which probably helps with the supportive atmosphere! Get a bunch of hungry, stressed out people together trying to work out a complicated diet and I'm not surprised they might be a little tetchy...

milliem

P.s. I should probably point out it's three workouts per week not per day

Would be a little intense otherwise!!

milliem

Yay! I love this programme :) Before about 2 months ago I hadn't run since high school and am generally unfit and overweight. I'm still uh, kind of unfit and still overweight haha, but I am loving running! I'm on week 6 (run 3 tomorrow) and so far have managed every run by hook or by crook. I had to...

milliem

Nice one!! Yeah the first few weeks weren't horribly difficult but I definitely felt it in my legs. These days my legs are used to it and recover quickly, but it's much tougher generally! Unfortunately I'm usually out between 7.30am and 5pm for work, which pretty means most daylight hours :( Anyway,...

milliem

You are doing brilliantly so far, well done! Gloverton needs an in-shape leader clearly

milliem

Brilliant work on your 21 successful days! No-one's perfect, but it's great that you are aware of areas that you can tighten up on

milliem

Milly, I looked up the C25k plan... Maybe I can do this, if I can figure out where to run! :roll: If I can do it, anyone can!! It is difficult at this time of year as it's dark out. I wouldn't feel safe running alone, fortunately I run with my OH. Unfortunately the nice parks where we normally run ...

milliem

Sounds like a plan! Go easy on yourself, focus on platefuls of whatever food you enjoy for now and you might just trick your mind into eating less

milliem

Couch to 5k (C25k) is 9 weeks long - it builds up from running 60 seconds/walking 60 seconds to 30 minutes of straight running. I started week 6 day 1 today (it's 3 days per week) so I'm not far off now! I doubt I'll actually be running 5k distance in 30 minutes by the end, but I shouldn't be far of...

milliem

Thanks sweetness, your encouragement is much appreciated :) Small successes even when they aren't green days are still definitely something to be proud of, I agree! I do know though that results come with compliance, so I do need to be mindful and keep working on those green weeks :) Saturday 17th S...

milliem

You're doing brilliantly! Hope you have a great weekend

milliem

Have a great holiday! And well done on your green week

milliem

GK, Excuse me, but No S is not exactly about eating healthy, it's about moderation and HABIT. So why don't you eat the junk food you love, just 3 plates a day, till you get the habit down? Then you can work on the healthy part. Just a thought... 8) This is pretty much what I do - I haven't lost loa...

milliem

So-so week for me - Monday to Wednesday were greens, Thursday was red and yesterday was green (with an S event). Thursdays fails were: - a small chocolate chip cookie and a mini caramel square at a lunch buffet, and a few crisps in the afternoon - a kit kat chunky when I got home (gave in to the 'bu...

milliem

Thought I'd post the rules here for lazy people :D 1. Move naturally. Don't do marathons or pump iron; work around the house, garden, walk, cycle, walk when talking on the phone. 2. Know your purpose. Have a reason for waking up in the morning. 3. Kick back. Find ways to shed stress, whether it's pr...

milliem

Sunday's S day eating: 'breakfast' - leftover mixed nuts lunch - slice of pizza, some ice cream dinner - burger & chips, a kit kat chunky Not too bad overall actually. I drank a LOT more alcohol this weekend than I usually do - a few beers or other alcoholic drinks on Friday, Saturday AND Sunday! T...

milliem

Nice to hear you are maintaining/losing and are still happy with how you are eating

The weighing thing will probably come with time, I bet after a good few months of maintaining you'll be bored of seeing the same low numbers on the scale and it won't matter so much

milliem

Nice work on your green week and what sounds like a lovely S day yesterday

milliem

This weekend I'm finding myself eating alot more often and more bad foods, just cuz it's the weekend. I think it's because I know I really want to do well next week and my mind is telling me, "stock up now, since you can't have it later" - you know how it is. Need to remember that thinking that wil...

milliem

Well almost a green week - after a couple of beers on Friday I caved and ate ice cream :roll: I hate when things are going well and I randomly sabotage myself! Oh well, onwards and upwards :) I'm hoping next week I'll be able to get right back on track as I'm back in my normal routine and will be ab...

milliem

Congratulations on the green Monday!

I love that you're sticking with it and being realistic about working your way up to green days rather than abandoning the whole idea because it's difficult. Well done!

milliem

Thanks for the kind words snapdragon and sweetness :) So, this week has been green so far, with a bit of 'funny stuff'. Monday and Tuesday were green, no problems. Wednesday until today I've been on a training course - I always allow myself a sweet after dinner when I'm away with work (if I'm eating...

milliem

Are you eating a lot of pre prepared, takeaway or restaurant food? Sometimes it can be really hard to estimate what is a 'normal' portion of such foods, or a seemingly reasonable sounding meal can have an awful lot of calories. While NoS isn't about counting, simple maths tells us that you must be e...

milliem

Happy belated birthday

And brilliant work on all those green days lately

milliem

Weekend check in: Saturday lunch - burger, onion rings, butterscotch milkshake and shared a key lime pie. Yum! dinner - a hot dog, handful of peanuts, 2 'crispy' cakes, a few pastry twists (and a couple of beers) Sunday breakfast - chocolate, hah :oops: 'lunch' - finished off a packet of peanut corn...

milliem

2) I found that eating big meals was a good way to get the habit going, but I ended up having to cut down to lose weight. I think that the sad truth for me is that losing weight involves going a bit hungry. I do calorie count a bit too, and have been experimenting with low-cal/"fasting" days. I agr...

milliem

Cinema doesn't count. I mean you just HAVE to indulge there. I always find myself reaching for Dippin' Dots or CHOCOLATE candy. How can one possibly resist that? :wink: Heh as tempting as it would be to not 'count' cinema, it's not worthy of an S event (plus I go EVERY week). Most of the time I go ...

milliem

Nice work on all those green days

milliem

I love your attitude :) NoS is great for learning about how we eat and building good habits even if we aren't perfect every time! I really hope to get to a point where the general habits of eating solid meals, no snacking and no sweets except SOMETIMES on weekends are ingrained enough that I can 'br...

milliem

Hi Ani, I agree with eschano, learn from your failures but mark them and move on, stick with the NoS structure for now. The habits include the 'safety valve' of weekends. Also remember you can always slowly introduce the habits if you are having a hard time with them altogether - see how you go next...

milliem

It's so good to hear you sounding confident and proud of your successes :) I totally agree that one healthy habit can help you with others - I'm sure that a lot of my recent success with NoS has come from combining it with running. The both of them together are keeping me a bit more motivated than o...

milliem

Haha oh I'm so embarrassed, you're right gk there were a lot of successes during the day yesterday - unfortunately I didn't maintain my good work into the evening when I went to the cinema and gorged on pick and mix!! Oh well, mark it and move on :) Today so far has been green, and persuaded OH to g...

milliem

For the longest time I've had similar issues. I know I could/should/want to lose weight and eat more healthily, but I couldn't bring myself to care that much to make big changes. I guess that's what drew me to NoS, it's not 'big' changes, just a structure and small changes that build up over time. H...

milliem

Thanks both! :) Good luck to you both on your 21 days :) Unfortunately today has been a RED day. I had a cupcake at lunch - made and brought in for a colleague's 30th birthday, for which we had a little lunchtime celebration. I could excuse it (and it was delicious) but it's not the kind of event I ...

milliem

Checking in for October's progress - much better than last month! From 1st - 31st October I have lost 6.1 pounds! :) Compliance not so good as last month but pretty good nonetheless, in fact I have for the first time in ages hit 21 days+ successful NoS habits (26 days and counting). Weighing pretty ...

milliem

Hey sweetness, welcome back!! I had an 'unscheduled break' over summer too heh, started with a holiday and a move, ended in two and a half months of eating what I liked... I'm sure you'll get back into the swing of things :) Pretty sure one thing that helped me was not trying too hard or pinning too...

milliem

Hehe it was indeed! I did manage to have a proper meal last night - hunters chicken, sweet potato and mixed veg. I also ate a fair few snacks and sweets; a fondant fancy, some white chocolate, 2 slices of angel cake and a 1/4 pack of peanut flavour snacks. Don't feel like I overate too badly althoug...

milliem

Thanks gk :) Friday ended up being green, so another full green week hooray! Saturday 27th October - S day Lunch - cottage pie Snack - flapjack and a few squares of chocolate Dinner - chicken dippers, onion rings, fries and mozzarella sticks. Oof a greasy supper!! It all fit on one plate (rather pil...

milliem

Give it a few months and start looking at portion size - that usually comes once the habits are solid. First month I came back to NoS after a 3 month break I didn't lose any weight despite almost perfect compliance. Sometimes it happens! :) As brightangel pointed out low carb is easy to eat fewer ca...

milliem

There's a lot about it in the fitness world - eating small and often for your metabolism etc. etc. I think it can confuse people though, if you are not overweight and are trying to get fit/put on muscle or whatever that might work well. If you are overweight it means almost twice the amount of decis...

milliem

Well done on the green week!

milliem

Have you read the 'phases of NoS' post in the general discussion area? It can be helpful to focus on the basic habits before trying to integrate anything else.

milliem

Nice one, have fun on Monday! I bet everyone else will be so wrapped up in their own stuff and getting the class done no-one will pay any mind to your appearance :) I reckon everyone who goes to a class or out to exercise is just kinda happy to see other people doing the same thing no matter what th...

milliem

Just checking in for the week - all green so far, and no funny business :) I'm trying to fall into a pattern of only having a third afternoon mini-meal if I know my evening meal isn't going to be particularly large (soup, pasta, chicken & veg for example). If it's a more substantial or less healthy ...

milliem

Heh I have my days (usually the ones marked 'red'!!). Maybe I'm lucky that I'm able to separate my weight from my value/self esteem etc. so I don't let it get me down that I'm a bit wibbly around the edges ;) If NoS has taught me anything, it's that you can just move right on to the next meal or day...

milliem

I posted a few suggestions of things to try already - the main thing is just to note the failure and move on to the next meal or day. One failure one day does not mean you have to abandon everything. There's no point pitching for perfect compliance straight away, it'll take time to get these new hab...

milliem

Keep at it, I see green days outweighing the red which is brilliant for the first few weeks

compliance will come with practice, and results will follow from compliance! Do you have a plan to reintroduce the 'no snacking', or are you going to see how it goes for a while?

milliem

Welcome back gk, nice to virtually-see you again :) Give yourself some credit though, I bet you are stronger and more able to exert control than you make out... part of the reason I never dieted before (and still hate to use that word) is that I've always been afraid that I'll fail. If I make a comm...

milliem

Don't be too quick to label yourself with 'binge eating disorder' or 'addicted to sugar' - those seem pretty harsh labels for someone who didn't eat sweets at all for months on end and is now trying to work out a healthy way of introducing them back in! It also might make it seem harder to change. I...

milliem

Thank you :) There's no point pretending it's all easy and perfect, as I'd be growing a very Pinocchio style nose if I tried ;) Dinner on Sunday was 3 (and a bit) plates at the all-you-can-eat buffet. I was mindful about it and made sure each plate had clear space, one layer of food, and that I had ...

milliem

I re-read the NoS book the other week, and it reminded me that when thinking about sweets, it's most important to focus on the 'big offenders'. So things that are obviously sweets - cakes, cookies, chocolate, sweeties/candy, drinks made mostly with sugar... if you cut those out, you're doing ok :) I...

milliem

I don't think it's hopeless. I have never dieted before so eating whatever, whenever was a habit of 29 years in the making when I started, and it's taken me about 18 months to get to the point on NoS where I am actually starting to lose a bit of weight. It's taken me a few tries to get my N days mos...

milliem

You should give yourself a lot of credit, you've done so well over the past few months!! I suppose it's easy (and understandable) to become wrapped up in your successes and want to keep having those good feelings that come from them. You know what the pitfalls could be though - too much weight focus...

milliem

Pretty good day yesterday eating wise! Saturday 20th October: Lunch - broccoli and stilton soup, bread roll - 5 jaffa cake biscuits and a few pieces of fudge afterwards Dinner - half a large dominos pizza And that was it! Went out for a friends birthday so had quite a few drinks throughout the eveni...

milliem

Glad your feeling so good about things NoSRocks :) It does sound like you are a little weight driven at the moment though, which kind of goes against the principles of NoS doesn't it? E.g. focusing on a specific weight rather than habit, and eating less than a plateful because you want to lose more....

milliem

And I realize we can want two things at the same time: dessert and not feeling stuffed, and then we have to choose. I added to my decision making arsenal a little refrain: More = Sore. If I eat too much, I really do feel uncomfortable and this little reminder often helps me choose what I really wan...

milliem

Funny how much pleasure food can bring isn't it? I was pondering the other day whether I will ever be in a place where I don't miss eating sweet, salty, fatty foods and be able to go days or weeks without considering them. Who knows! Sorry to hear you're feeling a little sad about things *hugs*.

milliem

I've seen people change their S days to fit around their schedule (e.g. if they work weekends). It sounds like you are struggling a bit with S days at the moment? My only worry would be limiting S's too rigidly by only allowing yourself one S on two days - it could cause difficulties with N days. Ha...

milliem

Had a complete green week this week which I'm pleased about. Last two days I felt hungry though. I only ate 2 meals on Thursday, and 3 on Friday, but was undeniably hungry on both evenings - the proper gnawing 'stomach hunger' not just the 'man I want chocolate...' hunger. Oh well, at least I know I...

milliem

Welcome back! I also had an 'unscheduled break' over the summer hehe. I re-read the NoS book yesterday which reminded me that when changing an ingrained behaviour, people often fail 10-12 times before their change sticks. What did Reinhard say.. something about 'just get on with it and get a few of ...

milliem

If the thought of weighing is causing you anxiety then perhaps don't? It's not mandatory! :) I know that when you go low carb you lose a lot of water weight, so when you introduce them again you probably gain that water weight back - it'll settle eventually and you'll start seeing the true weight lo...

milliem

So far so good this week - three meals per day, all successes so far :) I was worried this week that I would be tempted to snack and eat more as I'm off work, but fortunately not! I'm also on week 3 of C25k, completed two runs this week and one more due tomorrow. Who knew that running for three minu...

milliem

gratefuldeb67 wrote: this is true milliem... but "sweet tea" which is offered mainly at fast food places, is not just with sugar.. it pretty much has as much sugar as soda...

Ooh really? We don't really get that over here in the UK

I don't even have sugar with my cuppa! Is it like iced tea?

milliem

Remember that NoS includes no sweets not no sugar! A teaspoon of sugar in a cup of tea, or a drop of sugar to sweeten a homemade tomato sauce, a squirt of runny honey in a bowl of porridge... all things that I would be ok having on an N day. Generally what I would consider as a 'sweet' is something ...

milliem

Nice one!

I'm in week 3 of 'couch 2 5k', running 3 times a week with my OH and it feels great to be getting fitter!

milliem

I'm with BrightAngel really, NoS is an amazing structure, and if by following the habits only and making no other efforts you can lose weight, that's brilliant! Some people find that easy. Reinhard if I remember rightly didn't really struggle with S days, and found the switch to having 3 healthy pla...

milliem

Then why do No S? Why not just follow any of the thousands of calorie/fat/carb restriction diets out there? ETA: Upon re-reading, this post sounds very confrontational, but I don't mean it to be. I'm asking sincerely...why try to change the basic message of No S on the No S forum? I think it only c...

milliem

Yeah I'm hoping it'll start shifting slowly. Although I've been doing this for maybe 18 months in total, I have only been back and properly focusing on N days for 2 months now, so I'm not going to go too hard and heavy on my S days. Even when I was following it before, I haven't been great at N day ...

milliem

Depending what you've eaten and when, and when you weigh you could show a 2 pound difference within a day! I wouldn't worry too much, look for long term trends

milliem

Does that mean no snacks and no seconds but sweets are okay? Yes, that is what it means. When I try to stick to a three meal rule on weekends I'm more flexible than on N days - usually it's one 'eating event' if that makes sense - so it might be one meal, with a side plate or a second helping, and/...

milliem

I'm curious and I hope it's okay to ask: how hungry were you for the food you ate later in the day? Were you having it because you could or because you were really feeling empty? As always - because I could. That's my problem on S days, I eat because I can , not because I need to. Intellectually I ...

milliem

It is something that most people find reduces with time. You've been doing NoS for what, a month? 6 weeks? Give yourself a break, and some time to get into the habits! Perhaps focus on getting your N day habits solid (and working on reducing portion size/increasing the health of your food). As you s...

milliem

I think I might start just keeping a log of food on S days and red days, leave the rest just to check off a green day. Hopefully it will still keep me accountable (I know I'll have to come and check in if I eat something I shouldn't!) Plus maybe if I write down everything I eat on S days, it might s...

milliem

Friday 12th October I'm calling yesterday green :) I went out for a meal and had a starter and main, but 'virtual plated' and stopped eating when I estimated I had the starter's worth of food left. I was comfortably full by this point so I think it worked out well! Very tempted to just keep eating ...

milliem

Just wanted to pop in and say well done for a great first few days! After doing NoS for a while, it's feels strange to think back on how frequently I grazed, nibbled and snacked at work!

milliem

Yup, tracking habits is so much more sustainable - you can do it mentally with minimal effort unlike trying to calculate calories or grams of carbs or something ridiculous! As I mentioned on a thread in the general discussion, I have tracked calories occasionally. I don't care that much, but I know ...

milliem

Welcome to NoS! Moderation is so much better than rigid restrictions

milliem

Heh, yep, with you there - I've tried tracking before but it never sticks! That's why I like NoS, all you do is track one thing; did I stick to the rules or not? Of course I do note my meals down fairly frequently, I find a bit of accountability (e.g. the thought that someone might read my ramblings...

milliem

The week is going ok, all green so far! Not been tracking my meals this week, I'm not sure if that's good or bad. NoS is meant to be simple and not to need 'counting', but when I'm not checking in I do worse sometimes... maybe something about the accountability??

milliem

Yeah I never eat breakfast. I've never been able to get into the habit - I don't feel very hungry in the mornings, don't have a lot of time before I leave for work, love my sleep and am usually too busy once I hit work to eat it. A difficult combination to get past! However, I am usually hungry at m...

milliem

Hmm, not a great week. Tuesday and Wednesday were fine, Wednesday and Thursday were fails. Wednesday's fail - fudge after dinner Thursday's fail - chocolate after dinner I really need to sort out my eating during the day, if I don't eat enough I get starving in the evening and my one plate doesn't s...

milliem

Uuugh that was a heavy weekend. Although I didn't permasnack, I ate a LOT at each meal (and a couple of snacks besides). Ugh. I really need to get my weekends under control, I always put on all weight I might have lost during the week and end up having to start again each Monday! It's pretty depress...

milliem

I honestly can't imagine my body was starving since I was eating around 2,000 calories on Paleo and sometimes those 2,000 calories were made up of 50% of calories from healthy fats. I suppose you could mean it was starving for grains but then I have to wonder why my body responds so negatively to t...

milliem

Welcome! My advice would be to take it one day at a time. Each day is a new opportunity to have a green ('success') day, and each meal is a chance to stick to the NoS rules. You seem to focus a bit on the negatives! E.g. 'I have no willpower', 'I NEED to lose weight' and 'I'm afraid I'll fail'. Find...

milliem

Well firstly, don't panic :) If you are sure that your portion size is sensible (it all fits on one reasonably sized plate) then there must be a reason for weight gain, it doesn't just happen for no reason! Are you eating a lot of pre-packaged or take out food? Often these are surprisingly calorie h...

milliem

It's great that you've found a way to eat that suits you

I'm definitely not ready to kick the sweets habit!!

milliem

Thursday 27th September: Day 25 Lunch: bagel with hummus, yoghurt, fruit Dinner: gammon steak, sweet potato, leeks, peppers Friday 28th September: Day 26 Breakfast: Banana Lunch: welsh faggots, peas and mash Dinner: thin crust pizza Two rather large meals today but within rules and I'm hoping it gi...

milliem

Tuesday 25th September: Day 23 Lunch: as Monday Dinner: chicken kiev, sweet potato, leeks Wednesday 26th September: Day 24 Lunch: ham and egg sandwich Afternoon: crisps, banana (meant to eat these with lunch but forgot I was so busy!) Dinner: pizza (9" - fit on my plate without any sneaky stacking ...

milliem

Just wanted to pop in and say congratulations on your weight loss, you've done so well!

I have to say I'm curious though, are you actually having any S's on the weekends (or at all?) Or is every day an N day?

milliem

Not many, I tend to drink water, tea with a splash of skimmed milk or sugar-free fizzy drinks with few calories. I occasionally drink fruit juice or alcohol - I actually do think twice about drinking alcohol now as I know it can be pretty calorific! Doesn't stop me enjoying some wine if out for a me...

milliem

Weekend was ok, no very horrible binges but still ate a fair amount of sweet things. I went to a cheese festival on Saturday so as well as my lunch (a savoury crepe) and a dessert of dough balls, I tasted a loooot of cheeses! Sunday was better until I ate two chocolate bars after dinner for no real ...

milliem

That's brilliant, congratulations on reaching your goal Mimi!

milliem

Exactly, if you are eating healthily and exercising that's good for you no matter what the scale says!

milliem

You're not pathetic Kathleen, you just struggle with your eating. It doesn't define you, it's merely something you are working on.

Keep at it, remember you're on an S day and you can't fail an S day!

milliem

Just wanted to pop in and say well done on how you are doing since you came back! Congratulations on that abstinence victory

milliem

Welcome to NoS :) Most people who do check ins don't calorie count (I think) but there's nothing to stop you combining that with NoS! I think the idea is that you don't need to count if you can easily see what's on your plate three times a day as eventually you will move towards healthy, fulfilling ...

milliem

Kathleen I have similar troubles - when treats are in the house I am always tempted to eat them! I try not to keep anything sweet in the house (at least not my 'go to' sweet fixes like chocolate or cake) during the week, and buy small or single portions on the weekend. That way I have less temptatio...

milliem

Friday 21st September: Day 19 Damn, I always seem to self-sabotage at around the third week! Oh well, one red day in three weeks isn't so bad, just need to get right back to it on Monday. Lunch: coronation chicken sandwiches, stewed plums Dinner: chinese takeaway (one plate) The fails were: custard...

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