One Meal A Day

Today I’m going for the one meal intermittent fasting option…or at least 20:4. I’m going to eat dinner at 6:00 pm with my family.

I can’t get over how amazing I feel with intermittent fasting.  Oddly, I’m developing increased muscle tone. I had a lot of cellulite before, and it is rapidly going away. My legs are getting very smooth and toned. And I’m 60 years old.

I’ve been relaxing this a bit on the weekends, but I’ve found that I don’t want to eat that much. This is unusual for me because I’ve always been a stress eater – even a binge eater – and that’s going away. I feel much more relaxed and happy.

My clothes are fitting me better. I woke up with so much energy this morning. I actually have the urge to exercise. That’s new.

This is my eating plan. I’ve found it at long last.

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I Feel Great!

I’ve now completed two weeks of intermittent fasting, and I feel better than I have in years. I went to the doctor Friday for my quarterly blood pressure check, and it was perfect. For this past two weeks, I’ve been fasting for 18 hours each day and eating whatever I want for six hours. I’m considering starting 20:4 tomorrow where I’ll eat only between the hours of 3:00 pm and 7:00 pm. I’m choosing those hours because I like to eat with my family.

I don’t know that I’ve lost any weight doing this, but I haven’t gained any, so that’s a plus. I’ve also been sleeping much better. I’m well rested, alert, happy, and feel great. It has also reduced my urge to stress eat.

The Sweet Spot

plato-fastingI realize that I’m now looking like a total flake with my many dietary failures. Whatever. The keto thing only lasted a day.  It just wasn’t right for me. However, I think I’ve finally found my sweet spot.

I went back to give the intermittent fasting another try. This time, I started with 18:6. I only eat between the hours of 1:00pm and 7:00pm. During those hours, I eat whatever I want. Today is day 13, and it’s going great. I don’t get hungry. It’s so easy. I don’t even have to think about it.

I’ve decided not to get on the scale at all because when I do then I start obsessing about my weight. I have no idea if I’m losing weight or not. My clothes are fitting a little better. My face is smaller. The main thing is that I feel really good. I had been in a funk for over a year and a half, and that funk has now lifted. I have more energy. I do have a doctor appointment tomorrow, so I’ll have to weigh, but I’m not going to weigh again until the next doctor appointment.

At 1:00pm, I’m hungry so that’s my biggest meal. I have a bit or two of something around 4:00. Dinner is between 6:00 and 6:30. I’m not that hungry at dinner time, so I eat a light meal just because that’s what satisfies me.

I’m recommending 18:6 intermittent fasting. I feel like I can stick with this indefinitely.

Excellent First Day of Intermittent Fasting

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My first day of intermittent fasting was phenomenal. I decided ahead of time that I would eat at 11:00, 3:00, and between 6:00 and 7:00 when my daughter got home from work.

At 11:00, I had breaded fish that I heated up in the air fryer with no oil and cauliflower rice medley. I think it was Green Giant. I just stuck it in the microwave. At 3:00, I had the same thing. At 4:00, I was a little hungry, so I had a biscuit. I wasn’t hungry at all at dinner time, so I had two glasses of wine.

All in all, I think I had in the ballpark of 1500 calories. I walked 3010 steps, 500 of those carrying a 5-lb weight in each hand.

This morning, I woke up 1.8 pounds lighter and not hungry at all. I’m surprised at the lack of hunger. We’ll see how today goes.

Oh…the Sweet 16 reference is because I’m fasting 16 hours and eating for 8 hours.

 

 

Noom Plus Intermittent Fasting

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I’ve been doing Noom for six weeks and haven’t lost any weight, but I’ll admit that it’s my fault. They give me all the tools, but I haven’t used them. I decided to take a new approach in an attempt to increase my success.

One of my friends posted an article on Facebook about intermittent fasting. I’ve fasted before, so this caught my attention. I always feel better when fasting. I did a bit of research and decided the best approach for me is the 16:8 approach where you fast for 16 hours and eat during an 8-hour window.

This morning, I skipped breakfast. I’m not big on breakfast anyway. At 11:00 a.m., I had two pieces of breaded cod that I put in the air fryer with no oil, since it may already have oil. I bought the cod from Omaha Steaks. I also had two services of cauliflower rice medley. This came in under 300 calories.

My plan is to eat again at 3:00 p.m. and between 6:00 and 7:00pm, and then to fast until 11:00am tomorrow. I’m still using Noom to do this. I’m using their tools and the app to log my calories.

My doctor told me to walk briskly with a light weight in each hand. I started this initially with 2-1/2 lb weights and have switched to 5-lb weights. I feel stronger not only in my arms, but also in my back, shoulders, and chest. My neck is slimmer.

Noom is a really good tool, and I like the coaches, groups, app, and reminders. I’m going to stick with it. I’m sure the weight will start coming off as I do my part.

Boston Market Turkey Breast Dinner

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The new Weight Watchers Freestyle program allows a lot more freedom than prior programs. Sometimes I want to eat out, as most of us do. Boston Market is the first restaurant I’ve tried since starting Weight Watchers Freestyle. I was pleasantly surprised by the turkey breast dinner. It was delicious, and these were the points:

  • Turkey breast – small or large     1
  • Poultry gravy                                  1
  • Rotisserie potatoes                        4
  • Steamed veggies                             1
  • Cornbread                                       7

Sure, that’s 14 points, but it was worth every wonderful bite. I still had 9 points left, and 4 rolled over to the next day.

I can’t wait to find other places to eat out. Oprah says you can eat anywhere. We’ll see!

Holding Your Body Weight

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My daughter is a petite young woman. She can put one hand on each of the Body Rock Challenger Bars, bring both legs up to a mid-air squatting position, hold it, and then lower both legs. I tried that…and…um…well…let’s say my feet left the floor about an inch for a sliver of a second. I decided to work on that. Of course, I weigh significantly more than my daughter, so I’m lifting a lot more body weight. I’ve been attempting this exercise five times each day. Today, I actually lifted both legs and held them up for about two seconds. Progress. Whatever, I’m getting a little muscle definition in my upper arms.

The problem here is that my core is not strong enough to lift my legs. With the exercises I’m doing with the Body Rock Challenger Bars, my core is getting stronger. I’m just going to keep on keeping on.

The Weight Watchers Freestyle plan is going well. I haven’t had a single craving or been hungry since I started on December 31st. Yep, I started on New Year’s Eve instead of New Year’s Day. I couldn’t wait to start moving forward with my healthier plan.

I’ve been trying to get more steps in. I track them with my FitBit. I’m trying to make 10,000 steps more days each week. So far, so good. I’m seeing improvement. My clothes are starting to fit better.

Yes, It Is Right

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The other day, I questioned in my blog post “Is This Right?” whether I could really eat bacon, eggs, toast, and butter for breakfast on the new Weight Watchers Freestyle program and still lose weight. Well, yes I can. On week one, I had this breakfast two days in a row and still lost 5.4 pounds.

This is the first time I’ve been on a diet and have not been hungry or had any cravings whatsoever. My daughter weighs 115 pounds, but she’s eating the same meals I’m eating – plus other things as well. She’s thoroughly enjoying the plan. We are eating great! There will be more recipes coming.

Zero-Point Instant Pot Chili

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Ingredients:

1 lb ground turkey, 99% lean

1 14-oz can pinto beans

1 14-oz can kidney beans

1 onion, diced

1 cup celery, diced

1-1/2 cups chicken broth (I use Kitchen Basics unsalted)

1 6-oz can tomato sauce

1 15-oz can diced tomatoes

1 small can green chilis

1 Tbsp cumin

2 Tbsp chili powder

Salt and pepper to taste

Instructions:

Spray Instant Pot with Pam spray. Brown ground turkey. Add all other ingredients. Cook 35 minutes on manual setting.

My whole family loves this, and it’s zero points on Weight Watchers Freestyle.

 

I’m So Out Of Shape

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Since starting my doctorate in 2015, I’ve become quite sedentary. I’m no spring chicken either. Today, I started the 30-day free trial of BodyRock.TV. I attempted the beginner day 1 boot camp video. It said it’s for people who have never exercised, the elderly, after surgery, that type of thing. I’m both proud and disgusted to say I finished the first 100 seconds of the video. That’s like 1 minute 40 seconds.

I have visions dancing in my head of perky elderly people finishing the warm-up and the day 1 boot camp. Pft. It’s okay. I’m going to finish the whole video today…in 100 second sessions. I can do this. Oh yes I can! Just because the name of the video has day 1 boot camp in the title doesn’t mean I can’t just stay on day 1 until I ace it because I know I’m not going to work up to day 30 in 30 days.

To give myself a little credit, I’ve been trying to walk or cycle 10,000 steps per day and do a few body weight exercises on the Challenger Bars. It’s just that hopping around is a little out of my league right now.

Tonight, I’m making zero-point chili for dinner. It’s my own special concoction. I’ll post the recipe this evening or tomorrow. It’s a good dinner for these below-freezing temperatures we’re having.