Amy's Checking In Again

Amy3010 · Post by **Amy3010** » Tue Sep 21, 2021 8:23 am

Hi folks. I am a very loyal daily Habit Cal user and longtime No-S board member. I used to have an active check in thread when I first started out doing No-S in 2012, and got so much support and learned so much from the other members at that time. The boards were very active back then and the support from the other members as well as the whole set up so generously provided for by Reinhard was instrumental in helping me to cultivate some really great habits that have helped me keep my weight pretty stable over the past 9 years. And when things start to go in the wrong direction, as they tend to do from time to time, I have always been able to come back to No-S to fine tune my habits and get things back under control. Habit Cal has been a great tool for me, and after filling in my calendar I usually pop in and read the boards. I had been contemplating starting up a check in thread for some time, but just never seemed to find the motivation to do so, and I felt awkward and a bit guilty about lurking and never commenting on anything

!

So, despite the fact that the boards have been very quiet lately, it was kind of a shock when I read the message from Reinhard about discontinuing the boards. Of course I can completely understand from his perspective why he is thinking about this. I have been so grateful for the effort he has put into sharing this with us over the years, and I know I am not the only one who has found it an incredibly useful resource. But I can imagine that it does take a lot of time and energy to keep it all going.

His decision to let the boards continue on for a while longer, kind of felt like a wake up call to be a more active participant to show my support for him, his work and the other users here. I don't want to write a tome on my first day back, but I will be posting on a more regular basis for as long as Reinhard feels he has the time and energy to allow the boards to continue.

Soprano · Post by **Soprano** » Tue Sep 21, 2021 5:26 pm

Welcome back

Jx

ladybird30 · Post by **ladybird30** » Wed Sep 22, 2021 1:25 am

Great to hear from a long time No Ser

Amy3010 · Post by **Amy3010** » Wed Sep 29, 2021 5:18 am

Thanks Soprano, thanks Ladybird!

My Habit Cal is has been looking very red - my niece is visiting, our first family from the US visiting since Covid started, so we have been out and about taking her places, which is (for me) not conducive to doing great on my habits. Except for exercise - that is no problem with all the walking around we're doing. Ah well...better in October.

Amy3010 · Post by **Amy3010** » Sat Oct 30, 2021 6:10 am

Wow, first fully green week I have had in AGES - and I am so pleased. I am really working hard to get good habits strongly established before the holiday craziness begins...

ladybird30 · Post by **ladybird30** » Sun Oct 31, 2021 10:38 pm

congrats on the green week.

oolala53 · Post by **oolala53** » Thu Nov 04, 2021 1:40 am

Yes, Brian Wansink of Mindless Eating fame said the few months before the holidays can make a big difference in how we eat during them. I still remember I went off the rails when my first three green weeks were just before thanksgiving in 2008. Rookie mistake! Not fearing that now.

pinkhippie · Post by **pinkhippie** » Sun Nov 07, 2021 8:58 pm

Congratulations on a green week and welcome back! I had the same wake-up call when I saw that Reinhard was talking about ending the boards.

Amy3010 · Post by **Amy3010** » Mon Nov 08, 2021 6:20 am

Thanks for stopping by, Ladybird, Oolala & Pinkhippie! Interesting to know that how the weeks before the holidays can have such an impact on how well we do during the holidays themselves...even more motivation to tighten things up right now. Last week was not as good on the No-S side of things, but another fully green week on No Alcohol. So this week's goal is to do better on the food and keep going on No Alcohol (I have a goal of no alcohol until the end of the year - I find just this one tweak has a huge impact.) Wishing everyone a green week this week!

pinkhippie · Post by **pinkhippie** » Thu Nov 11, 2021 4:13 pm

Good luck!
The week is almost over! I hope you are doing well with your no alcohol challenge!

Amy3010 · Post by **Amy3010** » Fri Nov 12, 2021 5:23 am

Thanks Pinkhippie! So far still 100% on no alcohol, but the No-S side of things is another matter, although yesterday was green after the first half of the week being red. Going for a green Friday, to end the week on a high note.

Amy3010 · Post by **Amy3010** » Sat Nov 20, 2021 9:47 am

Another fully green week on both alcohol and No-S! I started doing 5:2 calorie cycling this week to give myself an extra boost before the holidays - https://www.bbcgoodfood.com/howto/guide/what-52-diet - it's basically two days a week where you limit yourself to 500 calories, and the rest of the days you eat normally. Which is nicely compatible with No-S, I just have my normal meals but smaller. Hope everyone is doing well!

ladybird30 · Post by **ladybird30** » Sun Nov 21, 2021 6:00 am

Congrats on the green week for both alcohol and food.

Amy3010 · Post by **Amy3010** » Sun Nov 21, 2021 6:11 am

Thanks, Ladybird!

pinkhippie · Post by **pinkhippie** » Wed Nov 24, 2021 8:07 pm

Good for you with the green week with No S and alcohol!

I have never been able to do 5:2 and I'm impressed with anyone that can. I hope your week is going well!

Amy3010 · Post by **Amy3010** » Thu Nov 25, 2021 6:31 am

Aww, thanks Pinkhippie. I tried 5:2 back in 2012 I think when the documentary first came out, and wasn't able to sustain it then, either. I have no idea why it has clicked for me now, but I think it has something to do with slowly changing my eating habits over the past decade. For the time being, the fast days don't seem too hard - late afternoon before dinner is the most challenging moment, but like with No-S I know I just have to hold off til my next plate - it's no emergency. And lots of water, coffee and tea really helps!

pinkhippie · Post by **pinkhippie** » Sat Nov 27, 2021 11:29 pm

That makes sense with the changed eating habits making 5:2 easier. I feel that way about No S. WHen I first tried No S back in 2010, it was extremely difficult because it was SO different than how I was eating at the time. Now, over time my habits have become much more closely aligned to No S even on days I don't have "success". It really makes a difference! That's so great that 5 2 has clicked for you this time! I have the hardest time in the late afternoon before dinner as well.

I hope you had a great holiday!

Amy3010 · Post by **Amy3010** » Sun Nov 28, 2021 8:09 am

Thanks, Pinkhippie! Yes, when you look back and see how your eating habits have slowly evolved over time, it's kind of amazing. Like you, even on days when I am not in full No-S mode, the habits are so ingrained now that I follow some of them without thinking about it. Like having one plate of food, that has become the norm for me.

pinkhippie · Post by **pinkhippie** » Fri Dec 10, 2021 12:11 am

Thats great that one plate of food has become the norm!

I need to work on that. Snacking is something I almost never do, sweets on weekdays are rare except holidays but seconds is my biggest weakness on No S.

Hope you are doing well!

Amy3010 · Post by **Amy3010** » Mon Dec 20, 2021 7:10 am

Thanks, Pink! Things are moving along fine here - I will say that a side benefit to all the covid measures is not having a bunch of social engagements centered around food, which has made my December a lot easier with regards to sticking to my eating routine. So there's that. I have consciously made an effort to take advantage of it and the scale is moving to where I have wanted it to be for my entire adult life, which makes me very happy. I am one pound away from a normal BMI, which has been a very elusive, seemingly unobtainable, goal for me for the past 27 years (since my oldest son was born). Right now I am highly motivated to reach it by the end of the year!

What I have been doing I would describe as a mash up of No-S, no wine, 5:2 fasting and WFPBNO. I don't do any of it 100% perfect! I try to focus on being consistent and try not to beat myself up for little slips here and there. Some weeks I fast two days and some weeks just one day. This week, Wednesday will be my fasting day. The fasting days are not too bad. I spread about 500 calories over three small meals and drink a lot of water and tea.

This seems to work for me right now, so I am not going to overthink it too much! But something I have noticed is that the fasting days have in some strange way made me realize that I really don't need so much food - that I can do just fine on a bit less. Which is huge for me, because I have always been that person who could always eat and eat, regardless of hunger signals.

Anyway, hope you all have happy, healthy and peaceful holidays!

ladybird30 · Post by **ladybird30** » Mon Dec 20, 2021 10:26 pm

WFPBNO? A new one to me. Anyway, good to see that you are almost technically not overweight. Especially at this time of year.

Amy3010 · Post by **Amy3010** » Tue Dec 21, 2021 3:38 pm

Thanks Ladybird! WFPBNO = whole foods plant based no oil

pinkhippie · Post by **pinkhippie** » Wed Dec 22, 2021 12:19 am

Congrats! That is awesome that what you are doing is working! Its such a good feeling to reach that not overweight BMI! I have noticed with IF sometimes that I don't need as much food as I think I do. I think it definitely puts me in touch with my hunger signals.

Amy3010 · Post by **Amy3010** » Wed Dec 22, 2021 2:29 pm

Thanks, Pink! Yes, it makes me happy, it's been a long time coming. I was just thinking to myself that I finally feel like there are some habits I could really see doing for the rest of my life to be able to maintain my current weight - things like continuing on with No-S, the kind of foods I eat, and also pretty much permanently abstaining from alcohol. Before I could never imagine doing that for the rest of my life and now I can. I guess I have finally learned, after all these years, that the habits I establish to lose the weight are going to mostly be the habits I continue to uphold to keep it off.

pinkhippie · Post by **pinkhippie** » Wed Dec 22, 2021 8:34 pm

I guess I have finally learned, after all these years, that the habits I establish to lose the weight are going to mostly be the habits I continue to uphold to keep it off.

Yes! I really think this is the key. It's why so many Ways of eating don't work! You have to be able to keep doing it consistently. It's one reason I love No S. It feels natural and normal and sustainable. I like to do IF on and off but I haven't yet been able to make it a lifestyle change. I go through phases where I just really love breakfast foods and eating breakfast.

Amy3010 · Post by **Amy3010** » Fri Dec 31, 2021 8:09 am

I know what you mean, Pink, about going through phases with habits - I have done this, too. I guess I feel like all these years and years of doing No-S very imperfectly, but always having it as my home base, or default eating habits, has paid off in the end. There have been some recent discussions on different threads about focusing on habit instead of on the scale, and I agree that this is a much more productive way to go, but hard to sustain if you are not seeing the results you want.

But maybe it is possible to combine the two approaches? Focus on the habits, no matter what, no matter how often you fail, just keep going and at the same time, keep an eye on your weight, weigh in as often as you need to to keep your motivation and focus going. I am not going to lie, getting on the scale and hitting the normal range of BMI this morning (24.95

) is way more motivating to me than the green days I see on my HabitCal, but I needed both of them to get me here.

Wishing everyone here peace with food and good health in 2022!

ladybird30 · Post by **ladybird30** » Fri Dec 31, 2021 8:38 pm

Congrats on hitting normal BMI, and happy new year as well.

Amy3010 · Post by **Amy3010** » Mon Jan 03, 2022 5:44 am

Thank you, Ladybird!

pinkhippie · Post by **pinkhippie** » Tue Jan 11, 2022 12:16 am

I agree keeping an eye on weight is helpful but for me, once I reach maintenance and Im not actively losing anymore, its not the motivator that it used to be. I think that is where habits really shine. You don't need to be motivated to do habits. At least I hope eventually not! I find I do best when I really focus on habits day by day and check in on weight every once in a while. I also like to think whatever weight I reach over time sticking to the habits I feel good about and are sustainable is my weight goal, not a number I have picked. This is easier for me than some though probably because I seem to hover at the high end of the normal BMI when faithfully following No S. I haven't actually followed it long enough without trying to restrict at some point to know if eventually, it would lead to weight loss. Anyway, lots of interesting things to "chew" on regarding habits and weight.

Amy3010 · Post by **Amy3010** » Mon Jan 17, 2022 6:07 am

Thanks for sharing your thoughts on this, Pink! I agree, habits should ideally become automatic to the point that you don't need to be externally motivated to keep doing them. You just do them without thinking about it. I am not yet there and I still have old habits that pop up if I am not vigilant. Still a work in progress for me!

Amy3010 · Post by **Amy3010** » Thu Jan 20, 2022 5:57 am

Holding steady at BMI of 24-25 with one day of fasting per week, combined with my other habits. I just hope I don't blow it all up with my upcoming trip to Texas to visit my mom (if we test negative for Covid that is, and can get on the plane) - being thrown into that food environment is going to be challenging. I need to think about how I am going to navigate it. Suggestions are welcome!

ladybird30 · Post by **ladybird30** » Thu Jan 20, 2022 9:47 pm

Its easy for me to say, but my best suggestion is to think ahead to any situation where you might be tempted or might be under social pressure to eat more than your body needs at the time. Then also think ahead of some polite way of dealing with social pressure. If temptation from the goodies is going to be the problem, then be selective, and enjoy what you do eat.
If disruption from your usual routine is going to be the main problem, then try to avoid random snacking and grazing, and eat most of your food at mealtimes.

Enjoy your visit!

Amy3010 · Post by **Amy3010** » Fri Jan 21, 2022 6:03 am

Ladybird, thanks so much for your thoughts on this...I really appreciate your methodical approach, first determining what the actual specific problem is and then thinking about what the most useful solution to it would be. This is very helpful!

The problem situation I worry about the most is getting sucked in to drinking a lot of wine. My mother and other members of the family are big wine drinkers, and the celebratory feeling of seeing them again after so much time will make it hard to resist joining in. Letting go of wine was one of the big factors in my weight loss and I know it has a huge impact. I am still thinking about how best to handle this. A one-glass ceiling? Complete abstinence? Complete abstinence would be the safest bet, because I find even one glass of wine can put me in that "don't care" mindset... One thing I could do if I want to join in, would be tell my son and daughter-in-law (who are coming with me), that I want to stick to one glass of wine and ask for their help in reminding me of my decision. Also, remind myself of how lousy I feel when I have more than one glass and how it messes up my sleep.

I am less worried about social pressure to eat or goodies that might be around my mom's house, because as a long term vegan, I am pretty solid in my habits and preferences about food I eat, but maybe more worried about eating random junk when healthy food might not be available while we are on the road. The national park we are going to visit let us know that we need to bring in our own food due to delivery and staffing problems in their catering, which ironically is a huge relief for me, because it gives me a solid reason to make sure we bring a lot of healthy alternatives we can make ourselves, instead of just relying on what would have been available on site.

The general No-S habits that are pretty ingrained will be a big help with disruption to my usual routine, as long as I am mindful, like you suggested, about avoiding random snacking and grazing, and just sticking to my one plate at mealtimes. In 2012 we did a big road trip around the US and I basically stuck to my No-S habits and it helped a lot, so I can also remind myself that I have done this before and I can do it again. That is the beauty of No-S to me - the fact that you can just stick to it in almost any situation.

Of course, all of this is moot if I test positive for Covid and don't get on the plane on Sunday! So...if I don't post here on Sunday, it means I passed the test and am on my way...fingers crossed!

ladybird30 · Post by **ladybird30** » Fri Jan 21, 2022 9:34 pm

Alcohol is a biggie - I don't have to struggle because I gave up alcohol completely when a young woman for health reasons.
I am fortunate that my social group only drinks in moderation, and although I sometimes encounter surprise, no one is offended if I don't drink.

I can only suggest that you be clear in your own mind before you go as to what you want to do, and as for food, have strategies in place.

oolala53 · Post by **oolala53** » Sat Jan 22, 2022 4:42 am

And keep thinking of what you will want to tell us, though you don't have to please us! Maybe I mean more think of us rooting you on to stick to what you know are reasonable limits. You will feel so much happier when your head hits the pillow... and even better, when you wake up the next day.

Amy3010 · Post by **Amy3010** » Sat Jan 22, 2022 6:00 am

Thanks Ladybird and Oolala! Excellent suggestions - get clear ahead of time on what I want to do, and imagine posting here to support that

Yes to reasonable limits, strategies, and not being mad at myself when I go to bed at night! Sometimes it feels annoying that I "have" to think about all this stuff, but I know that being mentally prepared helps a lot with these kinds of challenging situations, and makes it possible not to undo all my hard work. I will definitely keep you posted on how it goes.

We tested negative for Covid on Saturday afternoon!

ladybird30 · Post by **ladybird30** » Mon Jan 24, 2022 9:09 pm

In the absence of the social limits that used to apply to food for everyone, and to alcohol for women, we have to apply our own limits, which I think may be some what harder.

oolala53 · Post by **oolala53** » Tue Jan 25, 2022 4:26 pm

I think it's definitely harder. Hunter gatherers are slim because they don't have much of a choice! And we know about (disappearing) French limits. Repeating myself but the book The Hungry Brain started with the story of a man who migrated from a subsistence tribe to an urban center. When he went home for a visit, he was 50 lbs. heavier than the heaviest man in his former community. He did not leave that way.

But the moderate-on-purpose tribe is a nice one!

pinkhippie · Post by **pinkhippie** » Wed Feb 02, 2022 11:59 pm

Congrats on testing negative! I hope you had a great visit and were able to stick to the habits you wanted to maintain with alcohol and food!

Amy3010 · Post by **Amy3010** » Thu Feb 10, 2022 9:40 am

Hiya, we made it back from Texas safe and sound and at the moment my biggest challenge is getting over this darn jetlag - it really seems to get harder the older I get.

Regarding food and alcohol during the two weeks I was there: I wasn't perfect but I am mostly happy about how I handled things. I notice I am getting better about ordering in restaurants (figuring out how to order something healthier and smaller), and the one plate habit is very strong when we ate at home. I managed to stick to two glasses of wine max when there was wine on offer, except for one evening (and I really noticed the impact on my sleep that night!). My mother's house is a nightmare (or a paradise, depending on how you look at it, of course) for sweets eaters - lots of cookies, pie, kolache, chocolate - but I am very grateful not to be a big sweets eater, so that didn't bother me, although I did try a few things. My nemesis is anything salty like chips, but I managed to contain those kinds of foods to a pre-decided portion if I did have them.

All in all, I am happy with how it went. My weight stayed the same which is a huge victory. Previous visits to the family in the US have always meant a few pounds gain. And it did not feel super hard or like I had to be vigilant all the time, which was really nice. Could it be that all these years of working on habit building is paying off? Whatever it is, I feel like I am in a good place at the moment, and I am thrilled to be back in my own comfortable home food environment. Thanks again for the support!

ladybird30 · Post by **ladybird30** » Fri Feb 11, 2022 1:15 am

Sounds like you had a good trip - congrats on the progress you have made.

pinkhippie · Post by **pinkhippie** » Fri Feb 18, 2022 4:12 pm

Congratulations on a successful trip! That is so great that you have such a strong one-plate habit! That is something I am still working on with dinner. And congratulations for sticking to your alcohol glass ceiling even on vacation!

Sounds like you did really well, and hopefully, the transition to being back at home was even smoother than usual.

oolala53 · Post by **oolala53** » Tue Mar 08, 2022 3:16 pm

I'm going to assume that things are sailing along.

I'm working on a binge eating coaching certificate and the one person I practiced with- though she's also becoming a coach and already has her habits pretty well in place- added a couple of deviations for a family visit where the habit it to eat all day long. We'll see how it goes but like you, she's adopted mostly meal-based eating. She took off over 70 lbs. and is holding steady, though I didn't ask her where that landed her. The habit is so much more important.

Amy3010 · Post by **Amy3010** » Wed Mar 09, 2022 6:18 am

Thanks for checking in, No-S friends! I've been home for a month now, and honestly, it took me a good ten days to get over the jet lag and the whole month of February to get back into my normal eating and exercising routine. What is that all about? I am not sure...maybe being tired and out of my usual routine, plus the mental energy needed to keep boundaries around what I was eating and drinking while I was there, created a rebound effect once I got home? It was frustrating not to be able to get a handle on things, after having been happy with how I did in Texas.

So, I wouldn't call it sailing along - it felt more like I was in a rowboat in choppy water, trying to hold steady until I could get back to shore! Now I feel like I've reached calmer waters, and while rowing is hard work initially, and requires continuous effort, once you get into the swing of it, and get some momentum going, things move along. Until the next time I hit choppy waters, of course...

But I think this is the gift that strong habits give us longer term - that solid foundation that gives us a clear blueprint of what we need to do to get back on track. Phew!

ladybird30 · Post by **ladybird30** » Thu Mar 10, 2022 5:20 am

Amy3010 wrote: ↑
Wed Mar 09, 2022 6:18 am

But I think this is the gift that strong habits give us longer term - that solid foundation that gives us a clear blueprint of what we need to do to get back on track.

Yes, indeed. I believe that lapses are inevitable, its what I do next that counts.

Amy3010 · Post by **Amy3010** » Thu Mar 10, 2022 6:17 am

Well said, Ladybird: Lapses are inevitable, it is what I do next that counts. This is a keeper!

Amy3010 · Post by **Amy3010** » Wed May 04, 2022 5:21 am

I have been maintaining in the normal BMI range for the past few months now, which was a big goal of mine for years. I think deep down I never really believed I could get to where I am now. I am thrilled and very grateful about that. I am doing a four week fitness challenge that I have done in the past and for the first time my focus is on toning up and getting back in shape (I had a shoulder injury last summer and it really put a damper on my exercise routine - am only now just getting back into it) and not on the weight loss, although it is always in the back of my mind. But I notice the eating part of the fitness challenge (which is more restrictive than my "normal" eating routine) is triggering some bingey behaviors that I really don't want to encourage... I think I need to stick to what works for me on the food side of things and not let myself get swept up in trying to do a restrictive eating plan, because I know that will backfire eventually...

Soprano · Post by **Soprano** » Wed May 04, 2022 6:30 am

Good luck with the exercise regime, I agree re the restrictive eating, be careful. Well done on maintaining your BMI.

Jx

ladybird30 · Post by **ladybird30** » Wed May 04, 2022 10:58 pm

Well done Amy.

I agree that jeopardizing your moderate eating with further restrictions will probably be counterproductive. Especially if your fitness program increases your calorie needs anyway.

Amy3010 · Post by **Amy3010** » Thu May 05, 2022 5:41 am

Thanks for your input, Soprano and Ladybird...it helps a lot to hear you confirm what I was thinking. I guess years of doing this have made us rightfully wary of anything too restrictive.