Wednesday, September 04, 2013
Summary so far: My first FAST day on Tuesday blew out to 1200 calories, which I still consider a success (see my previous blog entry). I planned a calorie-controlled day yesterday, but couldn't resist eating a second home-made pie at lunchtime and then I enjoyed some Lindt chocolate. I ended up eating 2400 calories. Compared to my pre-fast daily snacking, I was very much more aware of what I was eating and how I felt when I ate it. I didn't feel any real hunger all day (compared to my 1st FAST day). I did enjoy my food, eating mindfully and deliberately.
It is past 11am today. On Tuesday I was starving by this time. Today I don't feel hungry at all, even though I did a 40 minute circuit-style workout this morning. Having a morning tea snack of a boiled egg has helped me avoid that ravenous hunger. Also, it is probably easier fasting after a big-eating day than after a calorie-restricted day. Two lessons learned.
I probably shouldn't be writing this now because it is making me focus on food - which is bad. But I wanted to record the fact that I feel positive about FASTing successfully today.
In the meantime, my weight has gone from:
Sun: 58.7 kg
Mon: 58.6 kg
Tue: 58.2 kg
Wed: 57.5 kg
Thur: 57.1 kg
I am amazed not only at the huge, fast loss but also at the fact that my weight still dropped after my big-eating day yesterday. According ot my Garmin scales, a good amount of that loss has been muscle (I haven't done much exercise this week), but my percentage bodyfat has also gone down.
I'll check in again later today
OMG. After successfully avoiding the tempting special morning tea - cannoli, it looked delicious - they're now offering the leftovers for afternoon. No! NO!
4pm. Had a herbal tea. Feeling a bit woozy but not particularly hungry.
My dinner for cannellini bean & kale soup was delicious! It felt good to cook, and was quiet filling to eat even though 1 serve is only 155 calories.
I've been drinking fizzy water, but am starting to feel like I really want somethign more to eat now, at 8pm. I'm watching Forrest Gump and there's a good hour to go. If I can just hold out till then, I'll go to bed and my 2nd FAST will be over.
Tuesday, September 03, 2013
After doing some research and buying and reading "The fast diet" book by Michael Mosley on Monday evening, I decide to begin following his approach by doing my first FAST yesterday. The research was inspired by my decision to only eat when hungry - because I have settled into a bad habit of eating morning tea at work and snacking constantly in the evenings from as early as when I get home from work. On Monday, I had reached my highest weight since my early twenties (before I discovered exercise) of 58.7kg and I was pretty grossed out by the pictures of my parkrun the previous Saturday (whilst still being delighted and very proud to have finally made it back to parkrun after around six months of injury, holidays and illness). So, I was eating mindfully on Monday, and thinking about food, as I do whenever I try to get my weight under control. I also felt bloated, as I have for days now, perhaps weeks. I read the book that evening and decided to fast the next day, and that helped motivate me to not snack on Monday night. I enjoyed cooking a healthful dinner of bolognaise with masses of vegetables, and I ate a total of 1543 calories that day - which is what I call a good day if good is defined to be "on the way to good health and weight loss".
I planned my first FAST to include my usual morning coffee and a main meal at lunchtime. Coffee because I can't imagine going without it, and lunch because I didn't want to tell my work colleagues that I was fasting.
By morning tea time, my stomach was growling and I was experiencing hunger pangs. I first determined to experience my hunger and then distracted myself by looking up 5-2 recipes on the net. That worked for an hour or so, but then the recipes started making me feel more hungry. By lunchtime, I was ravenous and had to take care to eat my meal slowly, relishing each bite.
My back was killing me yesterday. was also feeling very sad about Grandma, who is dying. She entered hospital on Friday. I left work by 3pm and felt very emotional while driving - trying to avoid tears until after I shopped for groceries (including fizzy water, miso and herbal teas for future fasts). Whe I got home, I took some Panadol and laid down. I didn't like the feel of the Panadol without food, so I ate my planned pre-bed yogurt. But I ate twice the serve I'd planned. Then I dozed awhile.
When I woke at around 5pm, my back still hurt, I'd exceeded my 500 calorie quota for the day and I was feeling pretty damn miserable.
I made a conscious decision to eat enough to make me feel better. I cooked and ate prawn crackers while watching a TV show I like. Then I had some chocolate. Funnily enough, I was quickly aware that I'd eaten anough to satisfy my hunger and my emotions and I didn't want to eat anything more. In fact, I felt quite full. Several times during the evening, my mind turned to the idea of a snack but I assessed my hunger and it wasn't hard to decide no. I did have two glasses of Chardonnay to finish the bottle in the fridge.
Over all, I didn't complete my fast as planned, but my calories topped out at less than 1200 which made it a good day.
What made it an even better day was the realisation that fasting - even for a little while - teaches the stomach and mind to be aware of feelings of satiation.
So, I have planned a normal day of 1500-1750 calories for today and a FAST day of 500 calories for Thursday. I feel positive that I can make some changes towards eating healthfully and losing weight.
Monday, April 19, 2010
This morning I woke up bright and early, made my cup of coffee and returned to bed with a bunch of recipes books and magazines - ready to plan my meals for the rest of the week. I called my dog, Hank, up onto the bed for a snuggle. After a while, he jumped up, looked out the window, looked at me, looked out the window and then looked at me with a big stupid doggy grin on his face. I thought "Yes, Hank, you're right. It's a beautiful morning for a walk." I dressed, grabbed my iPod and we hit the road.
Yesterday afternoon, my neighbour received a huge load of free tree-mulch and the pile was so big that it was spilling all over the street. She ran down and asked me if I wanted any and so I spent an hour barrowing mulch down the street. I was careful to not stress my back - using squatting and lunging movements to shovel the mulch. But I was a bit worried that I'd still overdone it. Mulching is really the worst thing to do with a bad back - it's so easy to twist or lift incorrectly. My lower back was a little sore last night, but I was pleased to find that I was walking easily this morning, with a spring in my step even.
Hank and I took our usual morning route: down the street and around the dog park (Hank likes to check his p-mail), up the hill to where the street meets the path that runs through the reserve by the Swan River, along the river and back up a few streets to our house. As we broach the hill, the path wends down before us and the view extends across the reserve to the Garrett Rd bridge - an older style bridge with huge wooden logs supporting it - and even farther to the hills of the Darling Scarp in the distance.
I've lived here for 10 years and this view never fails to lift my mood. Today, the light was a silver seeping and creeping across the landscape. Mist hung across the hills and flowed toward the bridge. You'd never know that were kilometres of suburbs between them. The landscape was softened and blurred, and still and calm.
In summer, the view can be harsh and glaring. The rising sun burns the eyes and I have to wear a hat to shield them. A great orange ball rises behind the bridge, and I try to time my walks to see it there but some days I walk to late and by the time I get home I can feel my skin beginning to burn.
In winter, all can be dank and dark. Walking down into the reserve is like walking into a marshy elven world full of the sounds of frogs chirping. I wear a warm coat and hat, snuggling up against the cold.
But now the season is just changing from hot to cold, and it's yet warm enough that I strip down to a singlet after my blood starts moving. Back home, I sit and ponder at the beauty of my neighbourhood amd how much better life can be just by taking a regular walk. Walking doesn't just improve my fitness, it also helps balance my soul by making me feel more connected to the world around me. I take pleasure in the changing views amidst the changing seasons. Walking slows down my morning and softens my day like mist on hills.
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