Daily Maintenance Weigh in Monday Dec 22, 2014

182.8 - bit of a rebound - back to my intermittent fasting regimen this week after a week of travel.

152#

Tom...can you explain intermittent fasting?  

Another busy day...Yoga, personal training session and dentist appointment!  I bought a new kettle bell yesterday and am looking forward to using it!

Happy Monday!

More and more research is pointing out that our "three+ square meals per day" isn't actually optimal for the body.  Periods of going hungry were common decades, centuries and thousands of years ago and our bodies seem to actually "like" that. 

Intermittent fasting has a couple basic designs.  One is Alternate Day Fasting (ADF) where you pick 2-3 days per week and reduce calories to below 600.  Often you go from dinner one night, to dinner the next - so you do go 24 hours without eating, but never a calendar day without eating, if that makes sense.

What I do is 16/8 fasting.  Basically skipping breakfast in a disciplined way, 5 days per week.  So I have an eating "window" from noon to 8pm, then I don't consume calories from 8pm to noon the next day = 16 hours of fasting.

What research has shown in both methods is that although you eat more calories when you do eat, it doesn't equal the the amount you'd typically eat if eating all the time.  Second, the fasting periods appear to kick off beneficial biological processes that never get to execute if you're constantly consuming calories.

Thanks, Tom!!!

I would have no problem skipping breakfast!!  However, I drink coffee with creamer...I'd have to stop doing that, right?  That would be hard  for me to do...lol

The alternate-day formula would work - you cut your calories very low (but not to zero) on one day, and go a bit over on the next.  Depending on if you are in weight loss or maintenance mode you would have low-cal days 1,2 or 3 days a week.  

Thank You!!!! I appreciate the detailed responses:)  One more...if I work out on that day do I want my net calories to be 600?  If burned 600-700 calories do I eat those calories or no?  

Interview and article with a research from University of Chicago who wrote a book on it

http://articles.mercola.com/sites/articles/archive/2014/06/08/alternate-day-fasting.aspx

interesting stuff on the fasting.

but no fasting for me today.  121.5.  I have had a sore throat for a few days and it is one way to cut down on eating.  But I wi**** would quit. lots to do.

And dog Chip gets the chance to make puppies today.  Go get 'em Chip.

Diane

116.5 today. Better than yesterday but not where I want to be. 

I haven't been around in about 2 years, but I need to re-commit myself, so here I am!  I hope to stop by occasionally as I am able.

169.2 today

Well above the 150 I'd like to be.  But it could also be worse.  So here's to making positive changes!