11 week update
Today has been 11 weeks scince I started counting bites October 14th, 2013
Started October 14, 2013 218.2 lbs
1 week October 21st, 2013 208.4 lbs 78 bites per day average 9.8 lb loss
2 week October 28, 2013 205.4 lbs 71 bites per day average 3 lb loss
3 wks November 4, 2013 200 lbs 60 bites per day average 5.4 lb loss
4 wks November 11, 2013 194.4 lbs 40 bites per day average 5.6 lb loss
5 wks November 18, 2013 192.2 lbs 36 bites per day average 2.2 lb loss
6 wks November 25, 2013 191.8 lbs 34 bites per day average .4 lb loss
7 wks December 2, 2013 185.4 lbs 33 bites per day average 6.4 lb loss
8 wks December 9, 2013 182.2 lbs 23 bites per day average 3.2 lbs loss
9 wks December 16, 2013 176.8 lbs 17 bites per day average 5.4 lbs loss
10 wks December 23, 2013 172.8 lbs 18 bites per day average 4 lbs lost 2.5 miles per day average
11 wks December 30, 2013 171.2 lbs 21 bites per day average 1.6 lbs lost 3.2 miles per day average
47 lbs lost in 11 wks!!!!!
Here is my diary of how many aprox bites and miles I did this past week:
Monday: 11 bites 3 miles
Tuesday: 10 bites 3 miles
Wednesday: 50 bites 3 miles (Family Christmas)
Thursday: 10 bites 3 miles
Friday: 21 bites 3 miles
Saturday: 10 bites 4 miles
Sunday: 40 bites 4 miles (S day and Hubby took me to a Chinese buffet, Yep I counted bites there too!)
Monday, December 30, 2013
Monday, December 23, 2013
10 week update
10 week update
Today has been 10 weeks scince I started counting bites October 14th, 2013
Started October 14, 2013 218.2 lbs
1 week October 21st, 2013 208.4 lbs 78 bites per day average 9.8 lb loss
2 week October 28, 2013 205.4 lbs 71 bites per day average 3 lb loss
3 wks November 4, 2013 200 lbs 60 bites per day average 5.4 lb loss
4 wks November 11, 2013 194.4 lbs 40 bites per day average 5.6 lb loss
5 wks November 18, 2013 192.2 lbs 36 bites per day average 2.2 lb loss
6 wks November 25, 2013 191.8 lbs 34 bites per day average .4 lb loss
7 wks December 2, 2013 185.4 lbs 33 bites per day average 6.4 lb loss
8 wks December 9, 2013 182.2 lbs 23 bites per day average 3.2 lbs loss
9 wks December 16, 2013 176.8 lbs 17 bites per day average 5.4 lbs loss
10 wks December 23, 2013 172.8 lbs 18 bites per day average 4 lbs lost 2.5 miles per day average
45.4 lbs lost in 10 wks!!!!!
Today has been 10 weeks scince I started counting bites October 14th, 2013
Started October 14, 2013 218.2 lbs
1 week October 21st, 2013 208.4 lbs 78 bites per day average 9.8 lb loss
2 week October 28, 2013 205.4 lbs 71 bites per day average 3 lb loss
3 wks November 4, 2013 200 lbs 60 bites per day average 5.4 lb loss
4 wks November 11, 2013 194.4 lbs 40 bites per day average 5.6 lb loss
5 wks November 18, 2013 192.2 lbs 36 bites per day average 2.2 lb loss
6 wks November 25, 2013 191.8 lbs 34 bites per day average .4 lb loss
7 wks December 2, 2013 185.4 lbs 33 bites per day average 6.4 lb loss
8 wks December 9, 2013 182.2 lbs 23 bites per day average 3.2 lbs loss
9 wks December 16, 2013 176.8 lbs 17 bites per day average 5.4 lbs loss
10 wks December 23, 2013 172.8 lbs 18 bites per day average 4 lbs lost 2.5 miles per day average
45.4 lbs lost in 10 wks!!!!!
Monday, December 16, 2013
9 week update
9 week update
Today has been 9 weeks scince I started counting bites October 14th, 2013
Started October 14, 2013 218.2 lbs
1 week October 21st, 2013 208.4 lbs 78 bites per day average 9.8 lb loss
2 week October 28, 2013 205.4 lbs 71 bites per day average 3 lb loss
3 wks November 4, 2013 200 lbs 60 bites per day average 5.4 lb loss
4 wks November 11, 2013 194.4 lbs 40 bites per day average 5.6 lb loss
5 wks November 18, 2013 192.2 lbs 36 bites per day average 2.2 lb loss
6 wks November 25, 2013 191.8 lbs 34 bites per day average .4 lb loss
7 wks December 2, 2013 185.4 lbs 33 bites per day average 6.4 lb loss
8 wks December 9, 2013 182.2 lbs 23 bites per day average 3.2 lbs loss
9 wks December 16, 2013 176.8 lbs 17 bites per day average 5.4 lbs loss
41.2 lbs lost in 9 wks!!!!!
Today has been 9 weeks scince I started counting bites October 14th, 2013
Started October 14, 2013 218.2 lbs
1 week October 21st, 2013 208.4 lbs 78 bites per day average 9.8 lb loss
2 week October 28, 2013 205.4 lbs 71 bites per day average 3 lb loss
3 wks November 4, 2013 200 lbs 60 bites per day average 5.4 lb loss
4 wks November 11, 2013 194.4 lbs 40 bites per day average 5.6 lb loss
5 wks November 18, 2013 192.2 lbs 36 bites per day average 2.2 lb loss
6 wks November 25, 2013 191.8 lbs 34 bites per day average .4 lb loss
7 wks December 2, 2013 185.4 lbs 33 bites per day average 6.4 lb loss
8 wks December 9, 2013 182.2 lbs 23 bites per day average 3.2 lbs loss
9 wks December 16, 2013 176.8 lbs 17 bites per day average 5.4 lbs loss
41.2 lbs lost in 9 wks!!!!!
Monday, December 9, 2013
8 week update
Today has been 8 weeks scince I started counting bites October 14th, 2013
Started October 14, 2013 218.2 lbs
1 week October 21st, 2013 208.4 lbs 78 bites per day average 9.8 lb loss
2 week October 28, 2013 205.4 lbs 71 bites per day average 3 lb loss
3 wks November 4, 2013 200 lbs 60 bites per day average 5.4 lb loss
4 wks November 11, 2013 194.4 lbs 40 bites per day average 5.6 lb loss
5 wks November 18, 2013 192.2 lbs 36 bites per day average 2.2 lb loss
6 wks November 25, 2013 191.8 lbs 34 bites per day average .4 lb loss
7 wks December 2, 2013 185.4 lbs 33 bites per day average 6.4 lb loss
8 wks December 9, 2013 182.2 lbs 23 bites per day average 3.2 lbs loss
36 lbs lost in 8 wks!!!!!
Started October 14, 2013 218.2 lbs
1 week October 21st, 2013 208.4 lbs 78 bites per day average 9.8 lb loss
2 week October 28, 2013 205.4 lbs 71 bites per day average 3 lb loss
3 wks November 4, 2013 200 lbs 60 bites per day average 5.4 lb loss
4 wks November 11, 2013 194.4 lbs 40 bites per day average 5.6 lb loss
5 wks November 18, 2013 192.2 lbs 36 bites per day average 2.2 lb loss
6 wks November 25, 2013 191.8 lbs 34 bites per day average .4 lb loss
7 wks December 2, 2013 185.4 lbs 33 bites per day average 6.4 lb loss
8 wks December 9, 2013 182.2 lbs 23 bites per day average 3.2 lbs loss
36 lbs lost in 8 wks!!!!!
Saturday, December 7, 2013
"Hunger is never an emergency"
The above quote is one I got from Judith Beck from The Beck Diet Solution book. At the time I first read the book, it was an eye-opening quote for me. I was free to feel hunger if I needed to! I didn't need to run to the refrigerator the minute I felt a teeny-tiny-might-be-a-hunger-pain!
Beck recommends Learning to Tolerate Hunger. That's the way thin and slim people naturally do! They don't think of hunger as an emergency! They eat when its convienient OR when the next meal is! If you fear the feeling of hunger, you might regularly Eat to prevent the feeling of hunger. This is NOT how thin people eat!
If we are going to lose weight, and keep it off, we have to feel some natural hunger. That's all there is to it!
Quote from Beck Diet Solution
"You definatly don't have to eat when you're hungry. Just because you want to eat doesn't mean you always should"
Beck recommends practicing what she calls Hunger Tolerance, and skipping a meal. She says to write down and rate how painful it is from 1-10 on a chart in the terms of discomfort. You might be pleasantly surprised, that its not really that painful. Hunger comes in waves, its not constant!
And each time you are hungry and choose not to eat, you are burning fat!
Here is an article that says a little hunger is healthy.
Quote from http://www.shape.com/weight-loss/weight-loss-strategies/why-little-hunger-can-be-healthy
Many of my clients eat on a schedule, which is great, but they’re never really hungry, which is an indication that they’re eating too much. And a little extra food day after day can be what’s causing them to hang onto those unwanted pounds. In other words, even when you’re eating super healthy meals, in the right balance, at the right times, if you’re never hungry you’re probably eating more than your body needs to reach and maintain your ideal weight.
So even calorie-counters don't lose weight very good, if they never feel h unger!!
Learning to appreciate hunger can help you achieve your weight loss goals...
http://lifehacker.com/5878085/learning-to-appreciate-mild-hunger-can-help-you-achieve-your-weight-loss-goals
Embrace Hunger....
Quote from http://fitnessblackbook.com/dieting_for_fat_loss/embrace-hunger-and-hunger-pains-while-dieting/
Allowing Yourself to Get Hungry” is Key to Getting Lean
I don’t believe our bodies were meant to have a never ending supply of constant food. I am not suggesting that you stay hungry all the time, but don’t be so quick to grab food the second you feel hungry. This is your chance to get rid of some of that excessive body fat. Want to really lose some weight quickly? Let yourself get hungry on purpose before doing cardio. This is when you will see visible results quickly.
Remember How Hungry You Got When You Were a Kid?
And finally one of Bob Harpers Skinny Rules is going to bed hungry! Now this comes from one of the nations top fitness experts!
Quote from http://www.rd.com/slideshows/skinny-rules-%E2%80%98biggest-losers-never-break/#slideshow=slide9
Beck recommends Learning to Tolerate Hunger. That's the way thin and slim people naturally do! They don't think of hunger as an emergency! They eat when its convienient OR when the next meal is! If you fear the feeling of hunger, you might regularly Eat to prevent the feeling of hunger. This is NOT how thin people eat!
If we are going to lose weight, and keep it off, we have to feel some natural hunger. That's all there is to it!
Quote from Beck Diet Solution
"You definatly don't have to eat when you're hungry. Just because you want to eat doesn't mean you always should"
Beck recommends practicing what she calls Hunger Tolerance, and skipping a meal. She says to write down and rate how painful it is from 1-10 on a chart in the terms of discomfort. You might be pleasantly surprised, that its not really that painful. Hunger comes in waves, its not constant!
And each time you are hungry and choose not to eat, you are burning fat!
Here is an article that says a little hunger is healthy.
Quote from http://www.shape.com/weight-loss/weight-loss-strategies/why-little-hunger-can-be-healthy
Many of my clients eat on a schedule, which is great, but they’re never really hungry, which is an indication that they’re eating too much. And a little extra food day after day can be what’s causing them to hang onto those unwanted pounds. In other words, even when you’re eating super healthy meals, in the right balance, at the right times, if you’re never hungry you’re probably eating more than your body needs to reach and maintain your ideal weight.
So even calorie-counters don't lose weight very good, if they never feel h unger!!
Learning to appreciate hunger can help you achieve your weight loss goals...
http://lifehacker.com/5878085/learning-to-appreciate-mild-hunger-can-help-you-achieve-your-weight-loss-goals
Embrace Hunger....
Quote from http://fitnessblackbook.com/dieting_for_fat_loss/embrace-hunger-and-hunger-pains-while-dieting/
Allowing Yourself to Get Hungry” is Key to Getting Lean
I don’t believe our bodies were meant to have a never ending supply of constant food. I am not suggesting that you stay hungry all the time, but don’t be so quick to grab food the second you feel hungry. This is your chance to get rid of some of that excessive body fat. Want to really lose some weight quickly? Let yourself get hungry on purpose before doing cardio. This is when you will see visible results quickly.
Remember How Hungry You Got When You Were a Kid?
And finally one of Bob Harpers Skinny Rules is going to bed hungry! Now this comes from one of the nations top fitness experts!
Quote from http://www.rd.com/slideshows/skinny-rules-%E2%80%98biggest-losers-never-break/#slideshow=slide9
Go to Bed Hungry
If you skip that midnight snack, your body will “burn fat like crazy,” Harper writes. After five hours without food, you’ll start burning your own fat and sugar. Further, it may even help you sleep better, since having fewer carbs in your bloodsteam allows your body to produce the hormones it needs to bring on sleep.
Harper admits this can be one of the tougher rules to adopt. Try to set a time after which you won’t eat anymore, and keep yourself distracted with movies, TV, Internet surfing, or whatever it takes.
So try to think of hunger as "no big Deal" When you feel hunger and its not time for your meal learn to say "Oh well, I can eat later"
Feeling hunger can accelerate fat loss. When you tolerate hunger for an hour or a few hours until your next meal, you are essentially burning fat stores. Your body is just pulling a meal from your hips or gut!
Normal people have went weeks without eating for religious or other personal reasons. If we want to change our brains into thinking like THIN people, we need to learn to tolerate and Embrace our hunger. That doesn't mean to never eat! Of course we should eat, but we shouldn't fear hunger, it should be no big deal to feel it for a while!
So try it! Embrace your hunger and never treat it as an emergency! It might just surprise you, the pounds could melt off!
Harper admits this can be one of the tougher rules to adopt. Try to set a time after which you won’t eat anymore, and keep yourself distracted with movies, TV, Internet surfing, or whatever it takes.
So try to think of hunger as "no big Deal" When you feel hunger and its not time for your meal learn to say "Oh well, I can eat later"
Feeling hunger can accelerate fat loss. When you tolerate hunger for an hour or a few hours until your next meal, you are essentially burning fat stores. Your body is just pulling a meal from your hips or gut!
Normal people have went weeks without eating for religious or other personal reasons. If we want to change our brains into thinking like THIN people, we need to learn to tolerate and Embrace our hunger. That doesn't mean to never eat! Of course we should eat, but we shouldn't fear hunger, it should be no big deal to feel it for a while!
So try it! Embrace your hunger and never treat it as an emergency! It might just surprise you, the pounds could melt off!
Hunger is never an Emergency!
Thursday, December 5, 2013
Eating slowly- a little secret with BIG results!
Eating slowly has been a big factor in helping me lose weight, and mainly just being Satisfied with my small amount of food I am eating.
It started a couple of years ago, I found a blog called http://www.oneminutebite.com/ and I started with a simple stopwatch like this
I would start the stopwatch and everytime it turned over a minute, I would take another bite. Now I wasn't perfect, but I tried to have 5 bites take me 5 minutes or 10 bites take me 10 minutes ect ect!! You get the idea!
That worked for a cheap option, but I got a little more fancy now a days with my iphone and I got the 99 cent app Eat Slower Pro, which I mentioned in a previous post. There is also a free one for iphone and android phone called Eat Slower...
It started a couple of years ago, I found a blog called http://www.oneminutebite.com/ and I started with a simple stopwatch like this
I would start the stopwatch and everytime it turned over a minute, I would take another bite. Now I wasn't perfect, but I tried to have 5 bites take me 5 minutes or 10 bites take me 10 minutes ect ect!! You get the idea!
That worked for a cheap option, but I got a little more fancy now a days with my iphone and I got the 99 cent app Eat Slower Pro, which I mentioned in a previous post. There is also a free one for iphone and android phone called Eat Slower...
This is the free one
You can also use a free (exercise)interval timer app on the ophone or other phones
I have found One Minute to be the ideal time between putting one bite to another in my mouth. You can set it anything you want, if its slower than you have been eating, that's progress!
Another thing I have noticed is that it has taken me sometimes as long or longer as my family or nearly so to eat my measly little bites. This alone helps one to feel more satisfied.
This especially helps those who have a problem with binge eating! If you tell yourself you have to eat each bite only once per minute, after while it doesn't become so fun to binge anymore. It actually becomes easy to STOP binging, a it becomes boring to sit there and eat!
Eating Slowly has been proven to help people lose weight! I recommend combining eating slower with bite counting, but even if you only start by eating each of your bites with a minute between, I can almost guarantee you that you will lose weight. You might say, no way, I would just keep on eating, but eating slower makes it way easier to stop eating. When people binge or overeat, they tend to SHOVEL food into their mouth.
Eating slowly helps you savor your food. I don't nessesarily chew a long time or anything, but just pausing between bites makes a difference in how you enjoy what you are actually eating!
Eating Slowly helps you realize when you are full. Sometimes only a couple bites is all it takes to feel full when you have shrunk your stomach
Here are some quotes about some studies on eating slower
Recent research presented at a meeting of the North American Association for the Study of Obesity showed that overweight men and women took in fewer calories when they slowed their normal eating pace. And a recent Japanese study involving 1,700 young women concluded that eating more slowly resulted in feeling full sooner, and thus eating fewer calories at mealtime.
Quote from http://www.health.harvard.edu/blog/why-eating-slowly-may-help-you-feel-full-faster-20101019605
Stretch receptors in the stomach are activated as it fills with food or water; these signal the brain directly through the vagus nerve that connects gut and brainstem. Hormonal signals are released as partially digested food enters the small intestine. One example is cholecystokinin (CCK), released by the intestines in response to food consumed during a meal. Another hormone, leptin, produced by fat cells, is an adiposity signal that communicates with the brain about long-range needs and satiety, based on the body’s energy stores. Research suggests that leptin amplifies the CCK signals, to enhance the feeling of fullness. Other research suggests that leptin also interacts with the neurotransmitter dopamine in the brain to produce a feeling of pleasure after eating. The theory is that, by eating too quickly, people may not give this intricate hormonal cross-talk system enough time to work.
People who eat slowly tend to consume fewer calories and weigh less than those who eat quickly, research shows. Slower eaters also report enjoying their food more and having greater satiety.
It's believed that slower eating allows fullness and enjoyment to register in the brain before too much food is consumed, Melanson says
So try eating slower and see if you are not more satisfied and lose more weight!
A question someone could ask me is, how do you eat one minute per bite while away? The Eat slower app mentioned above has a vibration option. I Just simply place in my lap and start it and it vibrates each time I should take a bite. I put it in my lap when I feel too conspictious away from home. I Have nothing to do with the companies or sales of the above metioned apps, just my personal experience
If you try eating slower, share your results in the comments below!
Wednesday, December 4, 2013
Intermittent Fasting and tracking bites over long term
Intermittent fasting has accelerated my results! I just recently went to a 5 hour eating window of only eating between the hours of 2 PM and 7 PM everyday. I eat 3 meals in this time frame, usually around 2 PM, 4 PM, and 6 PM or so.
If you google Fast-5 there is a lot of info out there about it, and you can read the free book here
www.fastfive.org/sites/default/files/Fast-5-ebook100.pdf
I count my bites and set a goal amount for each of my 3 meals. I usually stick to that pretty close.
I downloaded a new app last night on my iphone! Its called Daily Tracker and I can track my average daily or weekly bites over a 2 year period, it has many graphs, bars, lines, ect!! It will be nice to see my progress over the long term. Much much easier than calorie or point counting, I can track my bites in under 30 seconds a day! Studies show that documenting/tracking your food helps you lose more weight!
Nope I have nothing to do with the sale of this app, just my personal review!
So far the benefits of Fast-5 (along with bite counting) have been
-taking my wild desire to eat constantly from 200% down to 10% or less
-cravings have almost disappeared!
-helping me to avoid the side effects of tapering from depression medicine...less side effects!
-improved mood, and energy at times
-accelerated weight loss!
-belly fat is leaving
-don't have to worry about eating hardly at all...just a few hours a day. And wh en its time to eat, I don't have to agonize over how much to eat or when to eat, its mostly just on habit! Counting bites and eating at set times during the day pretty much takes care of that!
- more clear mind
-and its just really good for us not to be eating all the time!
If you google Fast-5 there is a lot of info out there about it, and you can read the free book here
www.fastfive.org/sites/default/files/Fast-5-ebook100.pdf
I count my bites and set a goal amount for each of my 3 meals. I usually stick to that pretty close.
I downloaded a new app last night on my iphone! Its called Daily Tracker and I can track my average daily or weekly bites over a 2 year period, it has many graphs, bars, lines, ect!! It will be nice to see my progress over the long term. Much much easier than calorie or point counting, I can track my bites in under 30 seconds a day! Studies show that documenting/tracking your food helps you lose more weight!
So far the benefits of Fast-5 (along with bite counting) have been
-taking my wild desire to eat constantly from 200% down to 10% or less
-cravings have almost disappeared!
-helping me to avoid the side effects of tapering from depression medicine...less side effects!
-improved mood, and energy at times
-accelerated weight loss!
-belly fat is leaving
-don't have to worry about eating hardly at all...just a few hours a day. And wh en its time to eat, I don't have to agonize over how much to eat or when to eat, its mostly just on habit! Counting bites and eating at set times during the day pretty much takes care of that!
- more clear mind
-and its just really good for us not to be eating all the time!
Monday, December 2, 2013
7 week update
Here are my stats thus far for 7 weeks today!!!!!!
Started October 14, 2013 218.2 lbs
1 week October 21st, 2013 208.4 lbs 78 bites per day average 9.8 lb loss
2 week October 28, 2013 205.4 lbs 71 bites per day average 3 lb loss
3 wks November 4, 2013 200 lbs 60 bites per day average 5.4 lb loss
4 wks November 11, 2013 194.4 lbs 40 bites per day average 5.6 lb loss
5 wks November 18, 2013 192.2 lbs 36 bites per day average 2.2 lb loss
6 wks November 25, 2013 191.8 lbs 34 bites per day average .4 lb loss
7 wks December 2, 2013 185.4 lbs 33 bites per day average 6.4 lb loss
This past week I started eating peanut butter 3x a day some days, I also fasted more hours on Saturday.
Started October 14, 2013 218.2 lbs
1 week October 21st, 2013 208.4 lbs 78 bites per day average 9.8 lb loss
2 week October 28, 2013 205.4 lbs 71 bites per day average 3 lb loss
3 wks November 4, 2013 200 lbs 60 bites per day average 5.4 lb loss
4 wks November 11, 2013 194.4 lbs 40 bites per day average 5.6 lb loss
5 wks November 18, 2013 192.2 lbs 36 bites per day average 2.2 lb loss
6 wks November 25, 2013 191.8 lbs 34 bites per day average .4 lb loss
7 wks December 2, 2013 185.4 lbs 33 bites per day average 6.4 lb loss
This past week I started eating peanut butter 3x a day some days, I also fasted more hours on Saturday.
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