CB's daily Check In

Counting carbs/calories is a drag. Obsessive scale stepping is a recipe for despair. If you want to count something, "days on habit" is a much better metric. Checking off days on a calendar would do just fine, but if you do it here you get accountability and support. Here's how. Start a new topic in this forum called (say) "Your Name Daily Check In." Then every N day post a "reply" to that topic as to whether you stayed on habit. A simple "<font color="green">SUCCESS</font>" or "<font color="red">FAILURE</font>" (or your preferred euphemism if that's too harsh) is sufficient, but obviously you're welcome to write more if you want. On S-days just register that you're taking an S-day. You don't have to do this forever, just until you're confident you've built the habit. Feel free to check in weekly or monthly or sporadically instead of daily. Feel free also to track other habits besides No-s (I'm keeping this forum under No-s because that's what the vast majority are using it for). See also my <a href="/habitcal/">HabitCal</a> tool for another more formal (and perhaps complementary) way to track habits.

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cb3g
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CB's daily Check In

Post by cb3g » Fri Oct 25, 2019 11:40 pm

As someone who struggles with habits and behaviors related to eating, I've decided that I'm ready to give the NoS Diet an earnest go. I'm committing to doing NoS for 21 days, and I started on Tuesday, Oct 22nd. My hope is that the experiment will work and I'll eventually build it into a more unconscious long term habit, but for now...21 days!

Why I am trying NoS:

I just want to find a way of eating that allows me to maintain a healthy weight without having to be obsessed with food. I randomly came across NoS one day and it resonated with me instantly. It targets the aspects of eating that I struggle with - mindfulness, snacking, and emotional eating. For a while now, I've realized that I need to target my habits of snacking and seconds, but putting it into the tidy NoS package has helped me feel focused and motivated.

This diet reminds me of my dad. He is one of the most disciplined people I know - the kind of person who doesn't snack between meals as a matter of principle, who breaks what he's doing and eats his meals at a table, and who has maintained playing racquetball 3 mornings per week for more than 35 years. He's an excellent role model in many ways, and I like to think of him as my role model for NoS. In fact, I joke to my sister that it's the "Dad Diet."

My Goals for the next 21 days:

When I first read the NoS webpage a few months back I started testing it out and, frankly, found it really, really hard. For me, this will be just as difficult as any other diet. So I decided to give it a shot as a 21 day challenge (so much less daunting than a forever challenge) and see if I learn something new about myself. During this 21 days, I commit to

- Use the Habit Bull app to keep track of green days, red days, and yellow days.
- Be observant to see if my body adjusts by sending fewer hunger cues between meals.
- Experiment with meal types and timing to become more aware of what types of meals help me feel less hungry between meal times.
- Avoid the trap of black and white thinking. I sometimes develop a mindset of "well I ate one cookie and lost my green check mark, so I might as well take advantage and eat all the things." I am striving to avoid that mindset. Instead, I'll try to say to myself "don't let one battle distract you from winning the war."
- Use this as a time to learn something about myself, so I can make a conscious decision at the end of 21 days to see if I should continue or change paths.


My mods/clarifications:

I'm trying to do Vanilla NoS for these 21 days, but I do have one clarification and one tiny mod (sprinkle?):

- I am not going to worry about beverages between meals. I didn't see anything about this in the guidance so I'm not sure if that's standard NoS or not, but I plan to continue to drink coffee/tea/etc. The basic rules around food will be challenging enough for me!
- I am going to allow a protein shake before or after workouts. I tend to be famished before or after workouts and having to wait until I can prepare a whole meal is not always feasible.
- I have looked at the calendar and confirmed that there are no "Special" days for me in the next 3 weeks. My only S days will be on weekends.

My starting stats:

These stats are not really the point of these next 21 days, but people might be curious, so I'll include.
Female
5'10"
187 lbs

automatedeating
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Re: CB's daily Check In

Post by automatedeating » Sat Oct 26, 2019 1:41 am

It's totally cool to have beverages between meals. :-)

You really had me smiling when you called it the Dad Diet! That was MY inspiration when I joined, too! Indeed my name "automated eating" was in reference to the way my dad eats. :-)

Welcome aboard to moderating eating habits. I look forward to reading more of your journey.
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; 10/18-23.8; 1/19-23.4; 2/19-22.7; 3/19-22.1; 10/19-21.8

Soprano
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Re: CB's daily Check In

Post by Soprano » Sat Oct 26, 2019 8:00 am

Welcome I love your attitude and absolutely a fail is an opportunity to start again at the next meal

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

cb3g
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Re: CB's daily Check In

Post by cb3g » Sun Oct 27, 2019 11:42 pm

An update!

Tuesday (N) - Compliant
Wednesday (N) - Compliant
Thursday (N) - Compliant
Friday (N) - Compliant
Saturday (S)
Sunday (S)

Wins

- On paper, this was a perfect week! Woo hoo! It was hard, but I kept focused and I did it. I'm glad to have gotten to a strong start.
- Food habits tend to be my issue, not so much food choices. I batched cooked my breakfasts and lunches in advance and ate quite healthy options all week. Typical day looked like this: Breakfast (butternut squash & chicken soup with one piece of toast with fried egg on top) / Lunch (green smoothie, brown rice/lentil/bean and veggie stew and slices of baguette with cheese) / Dinner (variable, but usually a salad).
- While I've enjoyed the extra freedom on m S days this weekend, I didn't do anything super unusual or feel like I "went crazy" to make up for the restrictions earlier this week.
- I kept up my normal workout routine.
- I went out to dinner one night and resisted the chips & salsa that were put on the table prior to the meal.

Areas for development

- While I managed to be compliant this week...it was really hard and I struggled a lot with hunger. It's not totally clear to me how much this hunger is physiological vs psychological. If I can't figure out how to get that more under control, I'm not going to be able to keep this up long term.
- I had a bit of a breakdown out on Saturday morning. It's a long story, but I had a bit of cake my husband made a remark that some might consider to be innocuous, and I flipped out. I don't really want to get into the details at the moment, but the take away is that I have a lot of complicated feelings tied up with food and weight and I can't expect those to go away overnight. Honestly this kind of thing seems to happen any time I try a "diet." It's really frustrating.

Soprano
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Re: CB's daily Check In

Post by Soprano » Mon Oct 28, 2019 5:24 am

Firstly well done on your week

Try not to think of this as a diet. It's a new way of eating that will satisfy your nutritional needs, let you enjoy food and over time will help you lose weight.

The hunger between meals will either disappear over time or you learn to cope with it. In the meantime a drink can help you. I find tea is enough but milk might be more satisfying.

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

noSer
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Re: CB's daily Check In

Post by noSer » Mon Oct 28, 2019 3:26 pm

Great job! Make sure you are getting enough to drink. Also, I find if I don't eat breakfast, or just have protein, like an egg, I am less hungry. You are doing fantastic!
It's more of a waste around the waist than it is in the garbage pail.
Beginning again 04/19
April 2019: 242 :(
July 29, 2019 218.5
Aug 5, 2019 220.5
Oct 28, 2019 205.5
Nov 11, 2019 203

cb3g
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Re: CB's daily Check In

Post by cb3g » Mon Oct 28, 2019 5:08 pm

Soprano wrote:
Mon Oct 28, 2019 5:24 am

Try not to think of this as a diet. It's a new way of eating that will satisfy your nutritional needs, let you enjoy food and over time will help you lose weight.

Jx
Hi Soprano, thanks for your encouragement.

You know, I actually just had a bit debate with a friend about what exactly we mean when we say "diet." To me, working to comply with a bunch of specific rules around what you eat, especially when tied to an express desire to have an outcome on your body (ex. losing weight or lowering your cholesterol) is a diet. Plain and simple. The friend I was talking to defined a "diet" as something that you do in the short term, but in his mind it ceases to be a diet if you commit to it life long.

For example, this friend is a vegetarian and has been for many years. He's a vegetarian for health reasons (as opposed to environmental or ethical) and he doesn't consider it to be a diet. He doesn't battle cravings for meat and he doesn't spend a lot of time worrying about being vegetarian. It's effortless for him.

So I guess to me it seems reasonable to stop calling something a diet once it ceases to take conscious effort on your part. I would definitely not say that I'm there with NoS yet, but one of the things that's appealing about it is that I could see getting there one day.

Interested in your perspective or in learning if you define "diet" in a different way.

automatedeating
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Re: CB's daily Check In

Post by automatedeating » Mon Oct 28, 2019 5:23 pm

I consider my diet the food I consistently eat, week in, week out. But then, I have never been one to "go on a diet". If I do make a short-term change to my "diet", I call it an "experiment". :-)

Like your vegetarian friend, I do not consider myself to be on a diet. I eat an animal-based diet for health reasons (the same reason that your friend has chosen a plant-based diet), although it sounds like unlike him, I do occasionally battle cravings for things I avoid, e.g. bread. But not too much.
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; 10/18-23.8; 1/19-23.4; 2/19-22.7; 3/19-22.1; 10/19-21.8

ladybird30
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Re: CB's daily Check In

Post by ladybird30 » Mon Oct 28, 2019 8:22 pm

I too don't consider No S to be a diet, it is just the way I eat nowadays - even when I am not compliant, I still think of myself as a person
who doesn't eat between meals.
Three meals a day - not too little not too much, but just right

Soprano
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Re: CB's daily Check In

Post by Soprano » Mon Oct 28, 2019 9:17 pm

cb3g wrote:
Mon Oct 28, 2019 5:08 pm
Soprano wrote:
Mon Oct 28, 2019 5:24 am

Try not to think of this as a diet. It's a new way of eating that will satisfy your nutritional needs, let you enjoy food and over time will help you lose weight.

Jx
Hi Soprano, thanks for your encouragement.

You know, I actually just had a bit debate with a friend about what exactly we mean when we say "diet." To me, working to comply with a bunch of specific rules around what you eat, especially when tied to an express desire to have an outcome on your body (ex. losing weight or lowering your cholesterol) is a diet. Plain and simple. The friend I was talking to defined a "diet" as something that you do in the short term, but in his mind it ceases to be a diet if you commit to it life long.

For example, this friend is a vegetarian and has been for many years. He's a vegetarian for health reasons (as opposed to environmental or ethical) and he doesn't consider it to be a diet. He doesn't battle cravings for meat and he doesn't spend a lot of time worrying about being vegetarian. It's effortless for him.

So I guess to me it seems reasonable to stop calling something a diet once it ceases to take conscious effort on your part. I would definitely not say that I'm there with NoS yet, but one of the things that's appealing about it is that I could see getting there one day.

Interested in your perspective or in learning if you define "diet" in a different way.
Now you have me wondering. I think for me a diet is something like your friend stated a short term change in eating and with a specific goal in mind. I'm thinking something where I do something unnatural and specific like count calories. It could also be a diet to increase calories to gain weight. The food is prescribed in some way.

A plan like NOs for me is more about a guide to change eating habits to achieve a goal, whether it be weightloss or for health reasons. The food isn't really prescribed except for the small restriction on sweet stuff for 5 days a week. It isn't something I'm on. It's about how I eat not what.

I know if I want to lose weight and maintain a loss I have to eat less than I was when gaining weight. I choose to live by a few eating rules to achieve that goal. I actually think to feel totally free I would eat intuitively but I always found that difficult having to assess hunger and what I wanted to eat but when I did I basically ate 3 times a day. I might be hungry in between meals but I was usually close enough to a meal that eating a snack would spoil my meal so I learned to wait. If I was starving I might have a snack but I do that on NOs too :)

If I change my eating habits I gain weight, has as actually happened. About a year ago I achieved a loss of just over a stone but due to work stress and changing jobs and then moving house my habits lapsed and over a year I gained back 7 lbs.

But I don't feel like I've stopped dieting, I'm in the right state of mind now to change how I eat by following the rules a little closer. Nos doesn't feel restrictive, even in the beginning I could "break the rules" and still not really feel I'd broken anything. I would just carry on at the next meal.

Hope my ramblings helped :)

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

Soprano
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Re: CB's daily Check In

Post by Soprano » Mon Oct 28, 2019 9:23 pm

cb3g wrote:
Sun Oct 27, 2019 11:42 pm

- I had a bit of a breakdown out on Saturday morning. It's a long story, but I had a bit of cake my husband made a remark that some might consider to be innocuous, and I flipped out. I don't really want to get into the details at the moment, but the take away is that I have a lot of complicated feelings tied up with food and weight and I can't expect those to go away overnight. Honestly this kind of thing seems to happen any time I try a "diet." It's really frustrating.
Re the above, it will probably help you to try and work through this, I think many of us here probably have some issues with weight and food, hence we are overweight though not necessarily everyone.

Feel free to discuss here if it helps. Or look for some self help books that might help you start to work through it :)

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

cb3g
Posts: 10
Joined: Tue Oct 22, 2019 11:43 pm

Re: CB's daily Check In

Post by cb3g » Tue Oct 29, 2019 7:21 pm

Back to Monday!

Breakfast - poached eggs on English muffins with avocado and tomatoes

Lunch - hit a buffet for lunch and made myself a very protein heavy plate. Included a spinach salad with lots of tuna and peas, a slice of meatloaf, sole, and chicken in pesto, plus some roasted veggies and a little brown rice. A very, very hearty lunch (but still one plate). Hours later I'm still full.

Dinner - tacos! Just a small dinner (three street tacos) was perfect after that huge lunch.

A really positive experience today was that I did not struggle with hunger! In fact, I clearly ate too much at lunch and was overly full. Not that being overly full is a win, but it was positive to prove to myself that three plates a day does not have to mean unsustainable levels of hunger. I'll continue to experiment with quantities and types of food to settle into a good place. I think that my mostly vegetarian menu last week may have been too heavy on carbs and too light on protein/fat for my particular constitution.

I did want to post a few more notes about my S days from the weekend. I don't have detailed notes, but I think I can recall everything that would fit into the "sweets" category.
1) A piece of banana loaf/cake
2) A date dipped in chocolate
3) A gluten free brownie with my latte at a cafe
4) Shared a chocolate bar with my husband, which a friend brought back from Belgium
5) A handful of chocolate chips because i saw the bag sitting in the fridge.

So, theme of the weekend was chocolate. It looks like a lot more sweets than I'd been thinking now that I write it out. The power of journaling I suppose! It's a lot of sweets in two days, but if I'm being honest I don't think it's A-typical of what my "normal" has been. Good to gain awareness.

automatedeating
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Re: CB's daily Check In

Post by automatedeating » Wed Oct 30, 2019 12:10 am

I love reading your introspective posts. :-)
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; 10/18-23.8; 1/19-23.4; 2/19-22.7; 3/19-22.1; 10/19-21.8

cb3g
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Re: CB's daily Check In

Post by cb3g » Wed Oct 30, 2019 3:50 pm

First, thanks for the warm welcome from so many of you! Seems like we have a nice little community here!

Tuesday was another compliant day.

Breakfast - veggie & lentil soup and a half an apple

Lunch - kale salad, a persimmon, a green smoothie, and what I like to call a "Mediterranean plate." That included falafel, sliced cucumber and peppers, and slices of bread with pesto.

Dinner - delicious dinner tonight! Made a large amount and portioned it out into lunches for the next few days. A filet of sole, quinoa with laciano kale and raisins, roasted veggies (mostly bussels sprouts), and a few slices of a pork chop.

Again, hunger was not an issue today. One downside is that my work day got a little crazy so I didn't end up getting to break and eat all at once - instead I was eating in the 5 minutes between meetings which spread my lunch out through the afternoon. I still count it as compliant because I only ate the lunch that I had packed. I do want to continue trying to take a real break and moving away from my desk for lunch because it's clearly a healthier habit.

The last couple of days I've had to avoid a lot of snacks and unplanned food in the office (my biggest challenge!). Bowls of Halloween candy, left over catering, the kitchen full of snacks...anyone else feel like this work "perk" would be nice if it just went away? The challenge is keeping me focused, but I do worry about being able to keep it up long term. Just gotta keep practicing!

These last few days have bolstered my confidence! Feeling like I will be able to get through my 21 days.

automatedeating
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Re: CB's daily Check In

Post by automatedeating » Wed Oct 30, 2019 11:02 pm

Good luck with the workplace temptations! I totally get annoyed at my workplace for that, and our nutrition instructor (who also is a dear friend of mine) happens to be the worst offender! She is always bringing in what she calls "healthy" treats, but anyway you slice it they are a nice sugar burst. Any of them would give me an ugly glucose spike. Over the years, I have become desensitized to these foods and now I honestly barely register them - if I do, I just feel a flash of annoyance that people think it's good for our metabolisms to eat throughout the day. As I've lamented on my own thread, my own family is also a near constant source of parading sweets. They eat so much sugar! But again, I've just kind of turned "off" that part of my food reception and I no longer consider indulging (on N Days, anyway). It really does make it much easier to have a NEVER policy. You'll never regret passing it up on an N Day, but you will usually regret indulging.
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; 10/18-23.8; 1/19-23.4; 2/19-22.7; 3/19-22.1; 10/19-21.8

Soprano
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Re: CB's daily Check In

Post by Soprano » Thu Oct 31, 2019 7:24 am

I love that auto and so true re not regretting passing up something on an n day. :)

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

cb3g
Posts: 10
Joined: Tue Oct 22, 2019 11:43 pm

Re: CB's daily Check In

Post by cb3g » Thu Oct 31, 2019 7:42 pm

@automatedeating - I LOVE hearing that ignoring the snacks and treats eventually became a default for you. One day...one day...for now, I'm just going to look away.

I had another compliant day yesterday, I ate normal food similar to previous days, whatev, I won't bore you with those details.

The thing I want to talk about is emotional eating. Yesterday I was hit HARD with the desire to snack between meals. But it wasn't because I was physically hungry (like last week). No tummy grumbling, no actual physical symptoms of hunger. It was, instead, because I was working on a challenging problem at work and I wanted to go eat something as not just a distraction, but to alleviate the slight feeling of discomfort that comes along with doing hard work. To be clear, this wasn't hard work as in emotionally taxing (I'm not talking about a patient dying on the table here). It was just normal, boring hard work (as in, I need to buckle down and audit into these spreadsheets).

I learned a few years ago that some people use food to ease even mild symptoms of discomfort that come from things like, you know, just doing their normal job. Putting the food in your mouth literally gives you a little dopamine hit that registers as a reward, and over time if you allow yourself do get up and grab a snack every time you get a tricky email, it becomes a deeply ingrained habit. I actually learned about this via a program called "eat right now." Has anyone heard of it? It's pretty cool and gets into a lot of the science of mindful eating. (But it's also$25/month.)

Anyway, I really recognize this in myself and really saw it yesterday. I need to give more thought about what to DO about it when I am having this experience other than just exerting will power. Welcome any thoughts or ideas for others who've been through this.

Soprano
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Re: CB's daily Check In

Post by Soprano » Thu Oct 31, 2019 8:05 pm

I've just read this https://www.amazon.co.uk/Power-Habit-Wh ... 1847946240

Very interesting

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

automatedeating
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Joined: Sat Aug 31, 2013 2:16 pm

Re: CB's daily Check In

Post by automatedeating » Thu Oct 31, 2019 8:48 pm

I experienced this "looking for food" phenomenon for many years after starting NoS. It was sometimes quite shocking. I'd have an awkward conversation with someone, and then realize that I had immediately walked over to the counter or the snack drawer and eaten food. Any food that was handy. So strange! But I suppose biologically makes perfect sense - I was seeking emotional regulation.
This pull was just a habit that I eventually broke. However, during times of emotional strain those "pulls" come right back. I particularly struggled (anew) when I quit drinking last April. For a couple of months, I had more fails/red days of eating sweets than I had experienced for a very long time. I went with it for a while (better than drinking, I figured), but eventually had to apply willpower and retrain myself again to ignore food as an option for a pick-me-up.
I love it that you are seeing that same pattern. We humans are all so similar in how we tick!
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; 10/18-23.8; 1/19-23.4; 2/19-22.7; 3/19-22.1; 10/19-21.8

cb3g
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Re: CB's daily Check In

Post by cb3g » Sun Nov 03, 2019 3:14 pm

Finished the week with another compliant day. So I'm just about 2/3 through the 21 day challenge and it's been going very well!

In my opinion, the No S diet feels (psychologically) actually extremely similar to an "evil foods" diet. I actually ate Paleo for several years very successfully and No S feel very similar. There is a clear set of rules of what you say yes to and what you say no to. It makes it simple (not necessarily easy, but simple) to just say no.

While eating Paleo eventually broke down for me, one thing that I took away that's "stuck" is a focus on eating whole, unprocessed foods. All these years later, I still do that and it doesn't feel like any sort of sacrifice. In fact, it feels like a privilege. It's more delicious, and it makes you feel good. If I can build in a 3 meals & no snacking habit with No S and combine that with whole food I feel like I'll really be set up well for the long term.

automatedeating
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Re: CB's daily Check In

Post by automatedeating » Sun Nov 03, 2019 3:46 pm

That was also the first big change that (eventually) occurred for me - eating whole foods. That's one that can really stick long-term, and our minds naturally reframe it as self-care. I think when we're eating foods we love to eat and that nourish us and make us feel good, we've found the magic of long-term eating. Maybe I would have gotten there eventually through other paths, but for me, NoS was the "gateway" way of eating. :lol:
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; 10/18-23.8; 1/19-23.4; 2/19-22.7; 3/19-22.1; 10/19-21.8

cb3g
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Re: CB's daily Check In

Post by cb3g » Thu Nov 07, 2019 8:22 pm

It's already day 21 of my personal No S Challenge!

I've continued to have all compliant N days this week. Today is my last day and I plan to get through it compliant as well.

A few reflections after 21 days

Week one was characterized by legit tummy grumbling hunger. Week two the physical hunger went away, but I had several days where I struggled with wanting to eat to distract myself. Week three was much easier. No major issues with either hunger or distraction eating. This could have been my body adjusting, it could have been more satiating food choices, or it could have just been that I've been BUSY AS HELL this week at work. It's been nuts, and it certainly helps me avoid distraction eating.

Psychologically, having clear yes/no rules seems to work for me. It also really helps that this diet really has an extremely moderate level of deprivation. If you are longing to eat something, you always have a next meal coming, or even a weekend. I like have the flexibility of not having any forbidden foods, and I LOVE not doing any calorie accounting. I completely get that this is not some

A check in on my sprinkles.
1) I learned that drinking coffee and tea is not really considered a sprinkle, but I will note that my coffee consumption went up. I always drink a ton of green tea, but coffee (with milk) served as a creamy treat. Eventually I'd like to bring that back down and get back to just green tea unless I need a serious pick me up, but I'm trying not to be too hard on myself right now.
2) I only had to invoke the protein shake sprinkle one time post-workout while I prepared dinner. This was partly because I didn't work out as much as usual these past 3 weeks because I've spent most nights working late, but also party because my body adjusted quickly and stopped being so darn hungry!
3) I realized that I put in one sprinkle that I didn't note at the beginning. Salad can be part of a separate plate. Obviously common sense applies that I'm not talking about a calorie laden salad full of cheese and bacon. Most days I bring a big Tupperware to work with a kale salad that includes some veggies and vinaigrette. I have no desire to drive down my consumption of greens, so I don't count this as a separate plate form my "main." I'm very happy with this practice and will keep it. But if it's a luxury salad (with meat and cheese and all the goodies) it needs to count as the meal in it's own right.

A few metrics checks

I did record my eating in my fitness pal one day out of the last 21, just to see where my calorie consumption was lining up. It was a very typical day for me (I often meal prep on the weekend, so each day is basically the same). As expected, my calorie intake was significantly down from my previous normal. I know from checking in on my calorie intake in the past that snacking is a HUGE source of calories for me, so this is exactly as I'd expected. For me, "maintenance" is about 2000 calories per day, but I would often blow past that at more like 2300 per day. On a typical day on N S I'm consuming around 1700 per day.

I did happen to weigh myself a couple of times during the challenge. My weight is at least staying stable, if not hovering just below the level of when I started. I'm not trying to focus on my weight right now, but this is good feedback. If the scale is to be believed (which I never really do in the short term) I've technically lost 2 lbs. Cool by me. But really trying not to focus on that right now. I want to let it be a symptom of different habits rather than a goal in itself.

Next Steps

Right now I just want to keep focused on practicing the habits of the No S diet. It still feels too daunting to say this is a "forever" thing, so I'm telling myself to just focus on November for now. I'm not going to change or refine anything yet, just going to stick with what I've been doing. I do feel very hopefully that this will become a forever thing for me...but one step at a time.

Looking forward to the month of November, I have two clear S days this month
- Friday, Nov 15th I look forward to celebrating my dad's birthday with him. This will only apply to the evening when I'm actually with him, not all day when I'm at work.
- Thursday, Nov 27th is Thanksgiving. I'm not 100% sure if we'll celebrate on Thursday or Friday this year...but we'll choose one and it will be PUMPKIN PIE DAY!!!!! And Crabsgiving because it's crab season here in California, but then, crab is good on any N day anyway. But I just wanted to brag. :P

I'll also keep using the Habit Bull app for November to keep track of things.

cb3g
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Re: CB's daily Check In

Post by cb3g » Thu Nov 07, 2019 8:25 pm

automatedeating wrote:
Sun Nov 03, 2019 3:46 pm
That was also the first big change that (eventually) occurred for me - eating whole foods. That's one that can really stick long-term, and our minds naturally reframe it as self-care. I think when we're eating foods we love to eat and that nourish us and make us feel good, we've found the magic of long-term eating. Maybe I would have gotten there eventually through other paths, but for me, NoS was the "gateway" way of eating. :lol:
Yes! Once you get set on eating whole food you kind of can't imagine doing anything else, right? I personally think that there is a lot of debate out there in the world about what is the "healthiest" diet, but you really can't go too far wrong if you are basing your diet on whole, natural foods and staying away from the processed foods.

I'm interested to hear how this change happened for you with No S. I'd imagine that a really easy criticism of the diet is that it doesn't discourage you from getting your lunch at McDonalds every day, or eating microwave meals, or whatever. Basically, it doesn't focus in any clear way on food quality.

automatedeating
Posts: 3942
Joined: Sat Aug 31, 2013 2:16 pm

Re: CB's daily Check In

Post by automatedeating » Fri Nov 08, 2019 1:32 am

CB! I had to go look back in my thread to find the "switch" in order to figure out how it happened. Ultimately, for me, it was health concerns. It occurred in Dec 2017 after 5 years of NoS eating whatever I wanted and not losing weight (but NoS did always keep me from GAINING weight during high stress/tired years of my life, which isn't insignificant!!!). At that point I thought if I ever weighed 130 again I would absolutely be in amazing shape. I was 142 pounds at the time (I'm only 5'2").

But my BP was elevated, my blood sugars were elevated (which I only found on accident because I'm a nerd and had bought a monitor because I am a physiology teacher and always reading about this stuff), I had gotten a kidney stone, I was diagnosed with chronic kidney disease. So....

I made the decision to eliminate refined carbohydrates on N Days. There you go. That was move 1. But I ate tons of "whole" and starchy carbs. I lost a couple pounds very slowly until April 2018. I'm just not able to eat a lot of carbs without holding onto fat. So I got stricter and reduced more carbs. I lost weight like crazy for about a month and was down to 134 by the end of August. I found foods I love that are nourishing, my joint pain went away, my "postprandial lethargy" finally went away, my digestion became this thing of beauty(!), and I kept losing gradually until here I am at about 120. Since I got to about 130, I haven't even cared that I'm losing weight. It's this funny surprise that I've had the secret weapon all this years and just not used it. I've had to face that I'm mildly insulin resistant, and genetically not super carb tolerant. Luckily I love the foods I eat, so this is very sustainable for me.
Long answer, but you did get me pondering what "shifted" for me. Health scares!
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; 10/18-23.8; 1/19-23.4; 2/19-22.7; 3/19-22.1; 10/19-21.8

Soprano
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Joined: Thu Mar 08, 2018 8:56 pm
Location: UK

Re: CB's daily Check In

Post by Soprano » Fri Nov 08, 2019 5:49 am

That's really interesting auto. Minor health issues are making me look closer at what I eat and drink.

You seem to have achieved what many achieve using fasting. From what I've read many who do fast reduce carb intake.

So I wonder if the benefits are from reduced carbs rather than fasting :)

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

cb3g
Posts: 10
Joined: Tue Oct 22, 2019 11:43 pm

Re: CB's daily Check In

Post by cb3g » Mon Nov 11, 2019 11:28 pm

I want to talk today about substituting behaviors. I have been snacking less at work, which was an activity I used to procrastinate. But I can see myself now substituting in other equally non-productive behaviors (namely, checking reddit) while I should just be buckling down and working.

Has anyone else dealt with this. Any ideas?

automatedeating
Posts: 3942
Joined: Sat Aug 31, 2013 2:16 pm

Re: CB's daily Check In

Post by automatedeating » Tue Nov 12, 2019 2:05 am

Hmmmm, you are procrastinating hun? Recognizing it is good. I don't know if your job allows for you to regulate your own time, but perhaps sometimes you just need to admit you are not feeling productive and go on a 10 min walk? I put a pull-up bar in my office doorway and I play/swing/pull up on that and then walk around the building when I have to do desk work. If you, in essence, like your job, then this might work. If you really just don't like what you do, maybe have little goals, like finish X and then I get to use reddit for 5 min, or something like that.

In a similar topic of using substitutes, many times activities (snacking, reddit) help us to avoid facing our feelings. It's so common for all of us. Taking the moments to check in with our body, sense, name, and validate what we are feeling in our body - it's what we need to do in order to stop stuffing the feelings with snacks, reddit, or the million other substitutes (I used alcohol). But easier said than done, and I think it's a very long process that doesn't happen without concentrated focus. And just acknowledging that we are antsy and looking for ways to avoid our feelings (or our work) is a good start.
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; 10/18-23.8; 1/19-23.4; 2/19-22.7; 3/19-22.1; 10/19-21.8

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