Everyday Systems

Hi everyone!

After years of trying other things, I am back to No-S. No-S never really stuck with me before - I wanted to lose weight NOW. However, I am more patient now that I am older. Plus, I am happy to focus on behavior rather than outcome at this point in my life. I want to develop simple and sane habits before I turn 50 next year. So here I am.

This is technically day 3. Yes, I started on an S-Day!! Was totally successful Days 1 and 2! First N-Day today.

Plan:
B - Cereal and apple slices
L - Chili
D - chicken, potatoes, carrots; Updated: had grilled cheese and tomato soup instead.
Exercise 30-40 minutes
No alcohol

Starting weight - 146.5
Updated: First successful N-day!

Welcome Joy&Balance! (Love that username!)

Welcome, S days are a good place to start

Good luck

Jx

Thank you, automatedeating and soprano!

First successful N-day under my belt - yes!

Day 4
Weight: 145.6
B; cereal and milk, coffee and cream
L: Asian chicken salad
D: not sure yet, stopping by store on way home
Movement: 20 minutes of HIIT when I get home
No alcohol

Was very pleased last night that I did not have a glass of wine on the plane home. (What I typically do to unwind/relax on my travel days.) I'm sure I slept better because of it. Right now, I am experimenting with having alcohol only on Fri, Sat, Sun. I need to moderate this better and was inspired reading automaticeating's journal - thank you for the inspiration!

Day 5

Weight: 145.6
Yesterday was a success, although I did not get in my 20 min of exercise. However, I made sure to get up earlier today and got 20 min in plus a little stretching! I like to exercise, but have a hard time making time for it. I'm working on making time for even 10-20 minutes just to try to be more regular with it.

B: eggs and yogurt
L: bbq pork, slaw, corn
D: not sure (I need to get better about getting to the store - challenging with my schedule) Update - burger and fries, was hungry!
No alcohol

20 min HIIT, plus stretching - done!

Had a mini-meltdown yesterday after work just with stress level about work/house stuff etc. Did not use alcohol to relax - win! Just took a little time, played with the dog, settled down. Sweetie is always so good with me when I'm stressed - so thankful for that!

I'm relating on lots of levels, JB!

The mini-meltdowns, the huge emotional support of our pets, the working in of the exercise, and of course your desire to moderate your alcohol!

Just a couple thoughts - first, the exercise really will come with time, but the eating habits need to be firmly in place. Work on solidifying one habit change at a time. Also, I think your very small movement goal is excellent. Build that habit with frequency of movement first, not worrying about duration or intensity. All of that can come later, if you want it to.

Have a great day!

Thanks, Auto!
Yes, the exercise is something that just makes me feel better when I do it, but I'm not tracking it on habitcal or anything. And definitely working on just trying to do something most days, even if it's just a few yoga poses. I'll build up over time - no pressure on myself over it. Really am focused on the eating right now!!

Day 6
Weight: 145.2
B: eggs and ham, coffee and cream
Latte
L: Wendy's salad I think
D: Chicken teriyaki and rice
No alcohol
Exercise - 20 min elliptical and 5 min yoga - done!

I have been thinking a bit about Halloween. I really didn't decide when I started if it would be an S-day or N-day. I think I might feel a little bummed if I don't allow myself anything tonight. So, the plan is N-day for snacks and seconds, but S-day for sweets. Why not try it?! I don't tend to eat a ton of sweets anyway, so I'm ok just having a little bit. We'll see how it goes. Will also work on planning extra S-Days at the beginning of the month for November.

Day 7

Weight: 143.2
B: yogurt & granola, coffee and cream
L; TJ's salad, apple
D: ?
alcohol ok today (2 drink max)
planning to exercise for about 20 min, a few yoga stretches

Feeling good!

Days 8 & 9
S-days; weight 144.2 and 145.2
Didn't go horribly crazy but defnitely ate sweets and snacks!

Day 10
Weight: 145.0
b - yogurt, granola, coffee w cream
latte
l- chicken salad, ceasar salad, fruit
d - chicken, noodles, strawberries
HIIT 20 min and yoga

All green N-days so far!!

Woohoo!

Good job to use that latte between meals. That was/is a staple "tool" for me to use as needed.

Day 11

Weight: 144.0
B- cereal and milk
L - half sandwich and salad
D - 2 wings, chicken salad
20 min HIIT and yoga - done!

Day 12

Weight: 144.0
B - yogurt and granola
L - chicken quesadilla
D - spaghetti

25 min elliptical, yoga stretches - done

All green N-days so far!

Day 13

Weight: 143.2
B - yogurt and granola
L - chicken salad, ceasar salad, fruit
D -

20 min HIIT and yoga - done

Given some social things this week, I've switched to doing glass ceiling instead of no alc M-Th. but it's not my main focus (nor is exercise). I'm really targeting solidifying the eating habits. Once I have 21 days under my belt, I'll assess if I want to just keep at it or add in anything else.
Yesterday was really carby, and I don't like how it makes me feel. Just going to keep an eye on that.

Day 14
Weight 143.2
Stayed on track

Days 15 & 16
S-days

Day 17
Weight: 145.5
B- eggs & ham
L - brisket, ceasar salad
D - brisket, ceasar salad
no wine

I'm noticing how crappy I feel when I eat lots of starch and refined carbs. I think I need to start reining this in. Friday will be 21 days on habit. I'm feeling pretty confident as it has been relatively easy so far. My plan this week is not to require any changes, but just to have more meals that have fewer refined carbs and pay attention to how I feel when I eat them v. when I don't. Pretty sure I already know the answer to this, but want to keep track of it here.

I hope you have a great week and celebrate 21 days on Friday!

Thanks, auto! I know I can do it!

Day 18
Weight 144.8
B - eggs and ham, coffee and cream
latte
L - brisket, mashed sweet potatoes, apple
D - leftover chicken, apple, pb
1 glass wine

20 min HIIT, yoga - done

Day 19
Weight 144.0
B - coffee/cream
L - chicken and salad
D - chicken, salad, mashed potatoes

Will do 20 min elliptical, yoga stretches

Minimizing starchy carbs has been pretty easy so far this week (2 days, but hey)

Day 20
Weight: 143.6
B - coffee and cream
L -
D -

Lots to do today before travelling tomorrow! Stressed to get it all done, but it will happen!

Day 21
Weight 142.2

Day 22
Weight 141.1

Today is Day 22- and I did it! 21 days of No-S compliance. Finding it really isn't all that hard - just have to remind myself that this is the way I eat now.

Experimented with fewer starchy carbs thsi past week and saw a weight drop. I also feel better. Going to eat some on these S Days and see how I feel/what my weight does. Depending, I am thinking that no refined carbs on N days might be a good look for me.

Sounds like you had a really great week, J&B! Wonderful and welcome to the 21-day club.

Well done, I'm working on cutting carbs, hadn't thought about having them on weekends only, that sounds like a plan

Jx

J&B and Soprano - that was how I started, too. No refined carbs on N Days was my plan from Dec. 2017 - April 2018. Eventually I got stricter, but first I "trained" the "resist processed food" muscles, lol. So I'm a fan of this approach.

Thanks, Auto & Soprano!

Yes, whenever I have tried to lose weight before, I always was more successful when cutting refined carbs. But then I would want something and have it and then feel like I'd blown it and go back to eating all the carbs. So far with this approach, it's been like, "Hey, I can have that on a S-day in a couple days" so it's much easier to just wait. It feels so sane!

Day 23
Weight: 143.3
30 min elliptical and LB yesterday

Day 24
Weight: 144.9

Weight is up from S-Day carbs I am sure. I will be really interested to see what happens with it over the next 5 days as I don't eat refined carbs.
B - eggs, apple, coffee and cream
L - salad, maybe soup
D - salad and soup I think
Movement will be 20 min elliptical, light RT, stretches; exercised both days over the weekend.
Feeling pretty strong, but I'm travelling right now which can make it harder for a number of reasons. Just going to stay focused and remind myself that this is what I do now. No over-analyzing.

No over-analyzing, right!
So hard for us to avoid that, but therein lies a little peace!

Day 25
Weight - 142.9

Day 26
Weight 144.9

Still green!!

Day 27
Weight 144.4

Green day yesterday, but I was hungry! Kept to one plate, but there was a lot of food on it.

Day 28
Weight 144.4

Had carbs (potatoes, stuffing) yesterday with meals yesterday and did the day before as well, which is likely why I'm not seeing much scale movement. But I'm sticking to the basic No-S habits which is my main focus right now. I want to get those really solid before I stress about any mods. For now, just noticing and collecting data. I feel ok about that, particularly as it hasn't been the best week re: other things.

And we've made it to the weekend!!!