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Elegant Portions Check In

 
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elegantportions



Joined: 19 May 2014
Posts: 98
Location: Montana

PostPosted: Wed Mar 07, 2018 11:20 pm    Post subject: Elegant Portions Check In Reply with quote

Oolala wrote:
Am I making an attempt to fill up on other pleasurable or productive tasks? Am I liking life better?

Maybe musing here counts as productive?
At least I am not eating.

Yikes!
Last night I did further research on health consequences of obesity, and some of the things I discovered scared me big time. I hope the fear is real enough to keep me motivated...

We all know that weight is not necessarily a good marker to watch. But I have a 36-year habit of weekly weigh-ins, so I am not likely to stop now.

I was looking around to see what else might be better. I decided that for me, waist circumference (WC) might fit the bill. My body type is definitely in the apple category. I have large breasts, but from the front I look like a ruler. How does one even measure a non-existent waistline??? I did my best and measured several times, coming up with a range of 98-102 cm.

Just for reference, my hips are 98 cm and almost never change, meaning my W:H ratio is 1 or greater. Okay, so my W:H ratio is always going to look bad, just sometimes more bad than others. Don't think I will bother with tracking that.

But WC itself is on a larger scale, meaning that variations can be noticeable, assuming of course that I ever manage to get decent readings!
So I will begin to record WC the first week of every month.
I constructed this chart for quality control purposes:
Waist Circumference Categories for Women
72-80 cm Normal
80-90 cm Overweight = moderate increase in health risks
90-100 cm Obese = high increase in health risks
100-110 cm Extremely Obese = flirting with death

How depressing! Obese, with small hope of ever seeing Normal.

But I'm not sure I am totally convinced that all my belly fat is the worst kind.
1) My ancestral family was full of "apples" who lived well into their 90s.
2) At least some of my waist fat is right under the skin.
3) At least a tiny portion has to be re-arranged muscle & internal organs. I have never been the same since pregnancy even when the scale was lower than pre-pregnancy.

However, I will agree that no matter where excess fat is located or what kind of fat it is, it is best to lose it.

On the bright side, I discovered these encouraging remarks:
Waist reduction of just 5 cm significantly reduces risk.
Fat is lost from high-risk sites first.

I am especially encouraged by Guidelines for the Leptin Diet:
1. Fast at least 11 hrs. between dinner & breakfast.
2. Eat 3 meals/day with 5-6 hrs. between.
3. Eat slowly & stop slightly less than full.
4. Include protein with breakfast.
5. Reduce carb intake.

And this article by John Douillard:
Dangers of Frequent Eating

Following Vanilla NoS guidelines should help re-set healthy hormone levels and remove excess fat from my body.

Calorie Destinations:
Immediately burned for energy 1-3 hours after eating
Short-term fat stores around the waist unless I burn them 4-6 hours after eating
Long-term fat storage

Three hints:
Ingest fewer calories at meals.
Take a walk or move around within 3 hrs of eating to burn off those short-term stores.
The longer I wait to eat again, the longer I keep burning fat.

Enough for now. Time to go live life.
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EP
5'5" Female Age 61
Annual Dec BMI = 26.7-24.7-23.1-25.8-27.2
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elegantportions



Joined: 19 May 2014
Posts: 98
Location: Montana

PostPosted: Thu Mar 08, 2018 9:06 pm    Post subject: Reply with quote

Elizabeth 7 wrote:
Eating is a nurturing, life sustaining activity. Not something else to feel bad about.

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EP
5'5" Female Age 61
Annual Dec BMI = 26.7-24.7-23.1-25.8-27.2
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elegantportions



Joined: 19 May 2014
Posts: 98
Location: Montana

PostPosted: Thu Mar 08, 2018 9:07 pm    Post subject: Reply with quote

automatedeating wrote:
It's probably somewhat normal to be a bit crazy during serious life change.

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EP
5'5" Female Age 61
Annual Dec BMI = 26.7-24.7-23.1-25.8-27.2
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elegantportions



Joined: 19 May 2014
Posts: 98
Location: Montana

PostPosted: Thu Mar 08, 2018 9:32 pm    Post subject: Reply with quote

Metabolic Syndrome is a cluster of at least 3 of the following:
abdominal obesity
high blood sugar
high blood pressure
high triglycerides
high LDL cholesterol
low HDL cholesterol
These factors occurring together greatly increase my risk for heart disease, stroke, and diabetes.
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EP
5'5" Female Age 61
Annual Dec BMI = 26.7-24.7-23.1-25.8-27.2
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elegantportions



Joined: 19 May 2014
Posts: 98
Location: Montana

PostPosted: Thu Mar 08, 2018 9:50 pm    Post subject: Reply with quote

oolala53 wrote:
...wanting to help avoid dementia affects what I put on my moderate plates. Hey, you middle agers! What you do now has a profound effect on dementia later.

This is one of my biggest motivators.
Based on family history, dementia is my number 1 health risk nightmare. Many relatives developed it, and my mother needed 24-hr care beginning at age 60. I am already living on borrowed time...
When I think of the quantities of Mountain Dew my mother drank, I can't help but believe it was a major contributor. When her blood sugar went through the roof, she switched to the diet version rather than quitting. Don't get me started on artificial sweeteners.
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EP
5'5" Female Age 61
Annual Dec BMI = 26.7-24.7-23.1-25.8-27.2
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elegantportions



Joined: 19 May 2014
Posts: 98
Location: Montana

PostPosted: Fri Mar 09, 2018 3:33 pm    Post subject: Reply with quote

Why I choose NoS rather than Intuitive Eating
1. "Is it time to eat?" is easier for me to answer & answer correctly than "Am I hungry?"
2. "Is my plate empty?" is easier for me to answer & answer correctly than "Am I full?"
3. "What is the whole family eating?" is easier to answer & prepare for than "What am I truly hungry for right now?"
4. I am convinced that a night fast of at least 12 hrs. is a healthy habit for me. If I happen to get hungry some night after dinner, just going to bed anyway would not fit IE at all. I am flirting with the possibility of making No Snacks after dinner an absolute rule; however, for now I won't push it on S Days. It is much too early for me to be making mods. NoS Phase 1
_________________
EP
5'5" Female Age 61
Annual Dec BMI = 26.7-24.7-23.1-25.8-27.2


Last edited by elegantportions on Fri Mar 09, 2018 4:25 pm; edited 1 time in total
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elegantportions



Joined: 19 May 2014
Posts: 98
Location: Montana

PostPosted: Fri Mar 09, 2018 3:56 pm    Post subject: Reply with quote

Success from sometime in the last couple of years:
We seldom eat out, but it was someone's birthday and we went to Olive Garden for a celebration meal. Of course, that means an S Day, so I could eat whatever I wanted. But I consciously thought about it first!!!

DH & I decided to split a meal, which we often do. But then the wonderful thought flitted through my mind, "I wonder what would happen if I split that in half?" So I did, and you know what, that was absolutely the most perfect elegant portion for me. I was slightly fuller than normal, which a celebration meal should be, but not uncomfortably stuffed, which was my old normal for celebrations. And I also took home a doggie bag filled with two delicious lunches.

I know restaurants are notorious for huge serving sizes, but prior to NoS, if anyone had ever told me that I would be happy with 1/4 serving, I would not have believed them in a million years!!!
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EP
5'5" Female Age 61
Annual Dec BMI = 26.7-24.7-23.1-25.8-27.2
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elegantportions



Joined: 19 May 2014
Posts: 98
Location: Montana

PostPosted: Fri Mar 09, 2018 7:31 pm    Post subject: Reply with quote

Encouragment to Exercise

I need to learn to fidget nonstop. Hey, I bet typing on a keyboard counts!
Maybe I am not totally wasting my time by coming here...

from The Economist on the dangers of sitting and the importance of activity:
"Changes can be reversed by small amounts of fairly relaxed activity."
"Even just standing up counts."
"Breaking up prolonged periods of sitting with two minutes of walking every 20 minutes made a big difference."
Hmmm...not sure I completely agree with conclusions from the 1953 study of bus drivers vs. conductors. In addition to sitting vs. standing, I would think that being a driver is inherently more stressful than being a conductor.

An excellent book on the subject is Sitting Kills, Moving Heals by former NASA scientist, Joan Vernikos. She also has some informative videos on Youtube.

"The harm to leg arteries caused by sitting for hours can be easily reversed with hourly 5-minute walks." Medical News Today

A Guide to Rucking
Fun article from a Small-Town Ranger with a backpack
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EP
5'5" Female Age 61
Annual Dec BMI = 26.7-24.7-23.1-25.8-27.2
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Whosonfirst



Joined: 16 Nov 2006
Posts: 349
Location: Pennsylvania-U.S.A.

PostPosted: Mon Mar 12, 2018 11:05 pm    Post subject: Re: Elegant Portions Check In Reply with quote

elegantportions wrote:
Oolala wrote:
Am I making an attempt to fill up on other pleasurable or productive tasks? Am I liking life better?

Maybe musing here counts as productive?
At least I am not eating.

Yikes!
Last night I did further research on health consequences of obesity, and some of the things I discovered scared me big time. I hope the fear is real enough to keep me motivated...

We all know that weight is not necessarily a good marker to watch. But I have a 36-year habit of weekly weigh-ins, so I am not likely to stop now.

I was looking around to see what else might be better. I decided that for me, waist circumference (WC) might fit the bill. My body type is definitely in the apple category. I have large breasts, but from the front I look like a ruler. How does one even measure a non-existent waistline??? I did my best and measured several times, coming up with a range of 98-102 cm.

Just for reference, my hips are 98 cm and almost never change, meaning my W:H ratio is 1 or greater. Okay, so my W:H ratio is always going to look bad, just sometimes more bad than others. Don't think I will bother with tracking that.

But WC itself is on a larger scale, meaning that variations can be noticeable, assuming of course that I ever manage to get decent readings!
So I will begin to record WC the first week of every month.
I constructed this chart for quality control purposes:
Waist Circumference Categories for Women
72-80 cm Normal
80-90 cm Overweight = moderate increase in health risks
90-100 cm Obese = high increase in health risks
100-110 cm Extremely Obese = flirting with death

How depressing! Obese, with small hope of ever seeing Normal.

But I'm not sure I am totally convinced that all my belly fat is the worst kind.
1) My ancestral family was full of "apples" who lived well into their 90s.
2) At least some of my waist fat is right under the skin.
3) At least a tiny portion has to be re-arranged muscle & internal organs. I have never been the same since pregnancy even when the scale was lower than pre-pregnancy.

However, I will agree that no matter where excess fat is located or what kind of fat it is, it is best to lose it.

On the bright side, I discovered these encouraging remarks:
Waist reduction of just 5 cm significantly reduces risk.
Fat is lost from high-risk sites first.

I am especially encouraged by Guidelines for the Leptin Diet:
1. Fast at least 11 hrs. between dinner & breakfast.
2. Eat 3 meals/day with 5-6 hrs. between.
3. Eat slowly & stop slightly less than full.
4. Include protein with breakfast.
5. Reduce carb intake.

And this article by John Douillard:
Dangers of Frequent Eating

Following Vanilla NoS guidelines should help re-set healthy hormone levels and remove excess fat from my body.

Calorie Destinations:
Immediately burned for energy 1-3 hours after eating
Short-term fat stores around the waist unless I burn them 4-6 hours after eating
Long-term fat storage

Three hints:
Ingest fewer calories at meals.
Take a walk or move around within 3 hrs of eating to burn off those short-term stores.
The longer I wait to eat again, the longer I keep burning fat.

Enough for now. Time to go live life.

Kudos to you for taking this approach involving waist size. I believe some of our armed services here in the U.S. use that approach over the weight/height ratio to addressing BMI. We have a saying in engineering, that you can't address or solve a problem without first taking measurements, whatever they might be. Also very brave of you to share that info. so I get a feeling that description of you is probably pretty accurate. Good luck with achieving your goals. Looking forward to your posts. Trace
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Weekly goal = Five Green days in a row. I do a BMI check by looking in a mirror.
Orig. SW(7/2016)= 226/ SW(reboot) =217-3/7/18/
Current Wt= 210 -8/18 GW =205
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elegantportions



Joined: 19 May 2014
Posts: 98
Location: Montana

PostPosted: Mon Apr 09, 2018 3:21 pm    Post subject: Reply with quote

Yay! March was perfect green & yellow with 1 legitimate NWS day.

But toward the end of the month, we got a new foster child, and sleepless nights became the norm. That's what happened last time I went totally off the rails, so I am trying to be super diligent. I need to remind myself when I am feeling tired, that what I need is either to let off steam (translate exercise), or take a nap, NOT eat more food.

UGH, April is being a real slog...
Of course, Easter was S-day easy, but Monday 04/02 I stayed in eating mode. I had fruit salad as a side rather than making room on my plate by taking smaller portions of ham and potatoes. And then I took a 2d deviled egg. Seconds means red-day fail. Mark it & do better tomorrow.

I managed to white-knuckle through the rest of the week, being generous on my single plates with not-sweet comfort foods I REALLY wanted, but, alas, on Friday I once again succumbed to a second burrito. All in all, a week of too much junky food, just too much altogether. But I DID avoid snacks, I ate at home, & I resisted all the leftover Easter sweets.

Here's to a new week of opportunities to practice all 3 habits.
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EP
5'5" Female Age 61
Annual Dec BMI = 26.7-24.7-23.1-25.8-27.2
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Soprano



Joined: 08 Mar 2018
Posts: 291
Location: UK

PostPosted: Mon Apr 09, 2018 7:13 pm    Post subject: Reply with quote

Sounds like you did ok, I treated Easter Monday as an S Day as in the UK it is a bank holiday.

Don't forget when we lose sleep it can make you crave food
http://news.berkeley.edu/2013/08/06/poor-sleep-junk-food/

Knowing it's a natural reaction might make it easier to cope with....

Jx
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Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.
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elegantportions



Joined: 19 May 2014
Posts: 98
Location: Montana

PostPosted: Wed Aug 22, 2018 8:37 pm    Post subject: Reply with quote

At least at this point in my journey, Intermittent Fasting is definitely not for me. I look at some of the other check-in threads for people who have a short eating window, and when they DO eat sounds like a recipe for disordered eating for me.

Yesterday, I met a friend for lunch and savored the social interaction instead of food. Great. But then around mid-afternoon the growlies hit. I should have had a glass of milk, but self-righteously white-knuckled through until dinner. Unfortunately, by that point all discipline was out the window. I took hefty seconds of calorie-dense cheese tortellini in a rich creamy sauce. And I wanted to keep on eating more and more! It wasn't until the wee hours of the night that acid reflux kicked in & I began to feel that "that was too much" feeling.

And to top it all off, I was STARVING for breakfast by morning.

Hopefully, lesson learned. Eat enough earlier in the day to have "just enough" evening hunger.
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EP
5'5" Female Age 61
Annual Dec BMI = 26.7-24.7-23.1-25.8-27.2
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automatedeating



Joined: 31 Aug 2013
Posts: 2549

PostPosted: Thu Aug 23, 2018 1:28 am    Post subject: Reply with quote

Hey - nice to see you on the boards! Smile

Sorry about the heartburn. I totally have experienced that when I overeat.

Also, I'm a big fan of the glass of milk to hold us through to the next meal. It's what I make my kids do too. Laughing
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Month/Year-BMI
8/13-26.3; 8/14-24.5; 5/15-26.2; 1/16-26.9; 9/16-25.6; 8/17-25.8; 11/17-26.9; 3/18-25.6; 8/18-24.5
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lpearlmom



Joined: 02 Aug 2013
Posts: 3802
Location: Arizona

PostPosted: Thu Aug 23, 2018 2:12 am    Post subject: Reply with quote

Intermittent fasting is definitely not for everyone but it does not lead to disordered eating in my opinion. It’s does take 3-4 weeks to adjust and then your hunger and satiety signals will be working better than ever. I often do a 1-2 hr eating window and definitely do not overeat. I eat till comfortably satisfied.

Sounds like NoS is a better fit for you though. GL!
_________________
"Above all, be the heroine of your life and not the victim.” Nora Ephron

3/14-210 lbs;
3/15- 202 lbs;
1/16- 172 lbs;
9/17-177 lbs;
1/18-162 lbs;
9/18-154 lbs;









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elegantportions



Joined: 19 May 2014
Posts: 98
Location: Montana

PostPosted: Fri Sep 14, 2018 9:18 pm    Post subject: Reply with quote

Kudos for me!
Last night was a class with catered dinner.
I arrived with hearty appetite and growling tummy (No Snacks).
I had one reasonable plate.
The cookies barely tempted me, but in the past I would have had one anyway just because they were there... (No Sweets)
When they pushed seconds, I almost succumbed to peer pressure, but realized I really had already had enough. If I took more it would be for reasons other than even mild hunger.
The words, "No thanks" rolled off my tongue as smoothly as anyone could ever hope for. (No Seconds)

Mark the HabitCal green and keep it up another day!
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EP
5'5" Female Age 61
Annual Dec BMI = 26.7-24.7-23.1-25.8-27.2
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ladybird30



Joined: 07 May 2017
Posts: 361

PostPosted: Sat Sep 15, 2018 2:56 am    Post subject: Reply with quote

Kudos indeed!!!
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Three meals a day - not too little not too much, but just right
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lpearlmom



Joined: 02 Aug 2013
Posts: 3802
Location: Arizona

PostPosted: Sat Sep 15, 2018 6:39 am    Post subject: Reply with quote

Nice job! πŸŽ‰
_________________
"Above all, be the heroine of your life and not the victim.” Nora Ephron

3/14-210 lbs;
3/15- 202 lbs;
1/16- 172 lbs;
9/17-177 lbs;
1/18-162 lbs;
9/18-154 lbs;









Instagram "lpearlmom"
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