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My introduction and mods--and a scale hack!

 
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no peek



Joined: 13 Jun 2018
Posts: 4

PostPosted: Wed Jun 13, 2018 2:33 pm    Post subject: My introduction and mods--and a scale hack! Reply with quote

Hi everyone, first of all thank you Reinhard for continuing to maintain these forums even though there is apparently also a Facebook group. I hate Facebook and don't have an account there so I'm glad this is here.

Second of all sorry in advance for the length of this post. Smile I just wanted to introduce myself and share my mods and a hack that I thought some might find useful or at least interesting.

Introduction

I started No S a week and a half ago as a 40th-birthday present to myself. That milestone is just a few months away and I knew that the best gift I could give myself would be to stop the diet roller coaster I've been on for nearly 20 years. During that time I've alternately counted calories and binged, repeatedly gaining and losing the same 15-30 pounds. What makes this obsession over diet even more ridiculous is that I've never been technically overweight; my BMI is currently just under 24. I decided to finally put an end to the madness and work on accepting myself where I am, but the problem is that I've never had a framework for normal eating. I'm either counting calories or I'm eating anything I want, all day long. I decided to cut out sweets first, then it occurred to me to try cutting out snacks. In my entire life I have never not snacked, so I Googled the idea for support, and that's when I found No S!

My mods

So as I mentioned above, I kind of stumbled upon a couple of the no-s rules independently. Once I found No S I read the website and bought the Kindle book. It wouldn't have occurred to me otherwise to add in the "no seconds" rule and I think that is absolutely key. But some of the other rules didn't really resonate with me. Specifically, S days. I know from experience how much damage I can do in a short amount of time and the idea of being "off" the rules 1/3 of the time doesn't make sense to me from either a moderation or habit-building standpoint. So I decided that it would be no snacks and no seconds no matter what day it was.

But I knew that no sweets, ever, is not realistic in the long run. So I came up with a simple mod that I think makes a lot of sense and still has bright-line clarity:

No sweets at home or the office

Yes, I work M-F, so you might say this is just another way of making weekdays N days and weekends S days. The difference is that if I'm dining out or at a friend's house or event any day of the week and there's a delicious sweet on offer, I can have it. And this is not a 1/3-of-the-time occurrence. So in a way it's a little stricter than vanilla No S, but in another way a little looser because there are no date boundaries, only place boundaries. The "no snacks" rule is still in effect so I can't just run out and grab an ice cream cone any time I want; sweets are only at meal times.

Speaking of "no snacks," I am still thinking of how to mod this to allow for the rare exception here and there. This is the core of the plan for me so I don't want to loosen it up too much--I want to develop a really strong habit of eating only at mealtimes, 7 days a week. But. I don't think I will go the rest of my life never having popcorn at the movies or nachos at a baseball game. Those might be my exceptions right there ("no snacks except at the movie theater or ballpark") or I might be able to come up with something else. The trick is crafting a rule that allows for a few unforeseen snacking occasions without leaving too much wiggle room. I'm open to suggestions!

Finally, the "no seconds" rule is pretty much unmodded except that I am a little looser about the "one plate" thing. I'm interpreting the rule the way most people would--no eating something and then going back and taking more of that thing (or dishing out another plate from a buffet, etc.). But if a meal is presented in sequential courses or if a few small dishes are involved, I'm not going to stress about it or worry about trying to virtual plate it.

My scale hack: no peeking!

I wrote in my notebook the day I started: "My goal is to normalize my eating habits. If I lose weight, that's a bonus. If I gain weight, that's a problem."

As you can see, weight loss is not my ultimate goal and I will be totally fine staying where I am. I still want that weight data, though, because I want to make sure I don't gain weight on this plan. Intellectually I know I shouldn't--a lot of my calories used to come from snacks and sweets, and I'm cutting way back on those, even on weekends. But there's still a nagging doubt that it won't work and the weight will creep on and I won't notice unless I weigh myself. And we all know that a single weight reading isn't much to go on because it can vary so much just based on time of day, time of month, hydration level, carbohydrate intake, etc.

So I weigh myself every day. But I don't look at the number.

I have a wifi scale (a Fitbit Aria). I step on the scale and it uploads my weight to Fitbit's servers. From there, Trendweight collects it and calculates the moving average. This trend will give me the feedback I need, but only if taken over a meaningful interval of time. I know from experience that I will obsess and likely backslide if I check my weight too often.

So I've taped a piece of cardboard over the display on my scale, and I step on it every day and just let it take its silent reading and send it to Fitbit. I'll log in to Fitbit and Trendweight every four weeks to review the results. That should be enough time to get a solid weight trend that is meaningful, while keeping me from attempting daily adjustments to my eating based on unreliable, short-term readings.

So far, so good

Today is my 12th day and I can hardly believe how manageable it's been. I don't feel deprived, I don't feel starving, in fact it's almost magical how, as Reinhard promised, I feel more satisfied by being able to eat whatever I want at meals and being just hungry enough to really enjoy them. Just in the first week a few occasions came up that would have stressed me out to no end on any other diet: a Thai buffet lunch and a potluck picnic. I didn't look at the buffet as a way to "get my money's worth" as I have in the past, but rather an opportunity to try small portions of many different things (all duly arranged on a single plate). At the picnic, I simply waited until all the food arrived and created my single plate then rather than graze on things here and there as people showed up. EASY.

I don't know how often I'll post here because I'm hoping this eventually just becomes habit and I can go on auto-pilot. The less I think about it, the better, probably. But I wanted to say hi and thank you and also share those ideas above with the group.
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sharon227



Joined: 18 May 2018
Posts: 80

PostPosted: Thu Jun 14, 2018 12:21 am    Post subject: Reply with quote

Hi and thanks for posting! I'm on my 4th week, and it's really interesting to see how others are making the plans their own.

Very interesting idea you have about weighing every day but not looking at the number! I'm still struggling with what to do about weighing in. I tend to either weigh daily and calculate a 7-day moving average myself - that's when I'm trying to lose -- or stop weighing altogether and have my weight creep up. Wonder if I should think about a WiFi scale.

For now, I'm planning to weigh myself Tues-Thurs every other week, take the average, and hope that gives me a good idea of what's happening without making myself nuts.

Also like you, I'm not "overweight" BMI-wise. But I have a small frame, and a 24 BMI is way too much for me. I know what a great healthy weight feels like for me, and this is not it.

My goal is to lose a pound a month, which seems like it ought to be doable. Although based on my weigh-in last week, I suspect my first month will be a wash at best.
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ladybird30



Joined: 07 May 2017
Posts: 268

PostPosted: Thu Jun 14, 2018 2:52 am    Post subject: Reply with quote

Welcome No Peek. Your mods sound like something you can live with long term. Good luck. Ladybird.
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Three meals a day - not too little not too much, but just right
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Dalia negra



Joined: 10 Jan 2018
Posts: 221
Location: Barcelona (Spain)

PostPosted: Thu Jun 14, 2018 10:23 am    Post subject: Reply with quote

You are welcome!!!

I like your mods, especially the weight. I think it would be perfect for me, and if you do not mind, I'm going to copy it (I have an Aria scale)

May you go great with No S !!! Smile
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oolala53



Joined: 06 Oct 2008
Posts: 9198
Location: San Diego, CA USA

PostPosted: Wed Jun 20, 2018 6:40 pm    Post subject: Reply with quote

Welcome, no peek.

S days were never meant to be free-for-alls for two days a week. They are a release valve. If you have a sense already of when you will get the most bang for your S bucks, go for it. You'll find out soon enough if it seems like you're asking too much.

I've continued to be very fascinated with this process (or maybe I'm just obsessed), but I do think it is supposed to become second nature, so don't feel any obligation to post much here. If it's fitting right in for the most part, ride off into the sunset as soon as you can!

If you have been restricting and then rebelling with S's a lot, you might actually have a slight gain after one month. Even if you do, it's likely a small adjustment somewhere will make the difference.

Have a great month!
_________________
Count plates, not calories. Three a day. 8 years & counting
Age 64
SBMI Jan/10-30.8
Jan/12-26.8
Mar/13-24.9 Stayed at +/- 8-lb. for three years Sept/17 22.8 (but more fluctuation)
Mar/18 22.2

There is no S better than Vanilla No S.
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centrino



Joined: 30 Sep 2015
Posts: 6

PostPosted: Sun Jul 01, 2018 4:01 am    Post subject: Reply with quote

Very interesting mods! One of them I was thinking about too: no snacking on weekends too. If I’m getting three physically & psychologically (diet-induced food obsession 😢) satisfying meals, I’m happy to let go of all snacking weekday or weekends. But of course I can’t be too rigid with this or it will back fire (aka: binge!).

The other one I find very interesting and want to copy is: no sweets at home. Being a stay at home mom of two very small kids I have no clear cut distinction of 5 workdays and 2 off days. So the no sweets on N-days rule wasn’t really working for me. My husband has a sweet tooth and is always bringing home sweets and stuff. The problem is that when I’m too busy and then stressed out/tired/lacking sleep I start eating that sweet stuff stocked in the kitchen to feel better. Using this no sweets at home rule, I’ll know that I can’t eat sweets even if my kitchen cupboard has them.
Thanks for sharing.
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no peek



Joined: 13 Jun 2018
Posts: 4

PostPosted: Thu Jul 05, 2018 3:54 pm    Post subject: Reply with quote

Hi everyone! Thank you all for your replies, I'm so happy to see your input and also that a few of my mods/ideas resonated.

I thought I would give a little update now that I'm past the one-month mark. I can't believe it's been over a month because it has been completely painless, and maybe even easier than the way I used to eat.

I'm still eliminating snacking except for rare, place-based exceptions (movie theater, ballpark, etc.). I've had only one snack this whole time, just the other day, popcorn at the movies. I've had a few desserts, but only at meal times and never at home or at the office. The food mods are working out great for me! I'm also doing a two-drink glass ceiling which means I'm never hung over or dehydrated even after a night out.

I've looked at my weight more often than I promised myself. It was hard not to look. I still have the scale's display covered so when I look it's on Trendweight which focuses on the trend instead of isolated readings. According to Trendweight I'm down 2.4 pounds since I started weighing in mid-June and am losing at the rate of 0.6 pounds per week. This is AMAZING and I'm so thrilled considering my primary goal is not even to lose weight.

I already feel like the no-snacking thing is habit; it feels so natural. Overall I'm enjoying food more while thinking about it less. I love the feeling of not overeating, never feeling stuffed, having the energy to go running in the morning.

I feel like this is the most naturally and unobtrusively I've ever eaten. I went on a vacation that normally would have had me binging on everything at all times and/or stressing about food, and I did neither. I ate sensibly portioned restaurant meals at mealtimes and felt great. I also feel I'm more in tune with my hunger than when I permasnacked and overate. During the first week or two of this I would finish my plate because I was worried that I'd be hungry again before my next meal. But now that's not a fear any more and I sometimes leave some food on the plate.

So overall this has been unobtrusive and few people have even noticed that I'm doing anything differently, I think because even American social eating is mostly structured around mealtimes where my only restriction is no seconds. Once I went out for drinks and someone got a huge appetizer and asked why I wasn't having any. I just explained that I'm not snacking and it wasn't a big deal.
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Dalia negra



Joined: 10 Jan 2018
Posts: 221
Location: Barcelona (Spain)

PostPosted: Fri Jul 06, 2018 12:32 pm    Post subject: Reply with quote

I'm glad to see that you're doing great.

Weight loss is fantastic, but the best thing is the freedom you are feeling about food. I feel very identified with what you say about the holidays, mine was always like that until the last I did (already with No S) and they have been different in that aspect and much much better.

You keep that good!
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oolala53



Joined: 06 Oct 2008
Posts: 9198
Location: San Diego, CA USA

PostPosted: Fri Jul 06, 2018 9:42 pm    Post subject: Reply with quote

When the shoe fits. Enjoy!
_________________
Count plates, not calories. Three a day. 8 years & counting
Age 64
SBMI Jan/10-30.8
Jan/12-26.8
Mar/13-24.9 Stayed at +/- 8-lb. for three years Sept/17 22.8 (but more fluctuation)
Mar/18 22.2

There is no S better than Vanilla No S.
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