Merry Xmas

Hi,

Merry xmas.

Its been a while...i used to wonder why quite a number of  weight loss blogs are in active after a while. Now i know...

At the beginning, the weight loss and change is something NEW...and you need to talk about it to sustain it...if it is real it becomes a lifestyle. Once its a life style like Fast 5 you really don't have to write about your progress daily because its just like sleeping in the night and waking up in the morning.

Still on Fast 5 maintaining the weight loss is not so difficult anymore . Now i want to loss more....

So help me God!

Happy Birthday to me!

Yesterday was my birthday and birthdays are usually a big deal in my office.
 I feel very fulfilled as a result of the weight loss. i feel i have achieved one very important thing this year. i still have about 10kg to go but I'm  closer to where am going.

My best birthday in years...

EAT STOP EAT

Hi there,

When I started fasting, one of the biggest problems I had was not that I was too hungry, but I was too bored. I was not sure what to do with all my time. Now I make sure that I have a more planned day.

I ensure I have plans especially for my break time. 

Today I read the EAT STOP EAT by Brad Pilon. Very informative, I intend to give it a try once I reach my desired goal. 

Some Highlights of the book:

 Here are some of the great benefits that Eat Stop Eat can offer you:

You don’t have to worry about food all day. Eating every three hours, cycling your protein and your carbs, measuring your glycemic index, I don’t think any of these things are needed for solid long lasting weight loss. With Eat Stop Eat you can forget about all of these obsessive compulsive eating habits.

Your metabolism will not slow down and you will not go into “starvation mode”. With Eat Stop Eat you will clearly see the research behind why short periods of fasting will NEVER cause you to go into starvation mode. Your metabolism will stay just as high as it ever was (In fact, some research suggests it may even go higher!)

Your Testosterone levels will not plummet. Short period of fasting for weight loss will not cause your testosterone levels to plummet, in fact, they are typically HIGHEST when you are fasting (unless you are a mouse). Truthfully, losing excess weight could be one of the best things any man or woman could do maintain healthy levels of testosterone

You will not get light-headed and cranky! In actuality its a myth that not eating causes you to become cranky or light headed. From my experience it is actually a mental 'addiction' addiction to eating that makes most people get cranky when they don't eat. Eat Stop Eat can help you to break the 'food addiction' that causes this reaction.

You don’t have to avoid going to restaurants with your friends. Eat Stop Eat is flexible. Spending months hiding from your friends because you are on a restrictive diet is a thing of the past. Now you can enjoy the freedom to live normally (and still lose weight) with Eat Stop Eat.

You will save money. Eat Stop Eat won’t ask you to start drinking goat milk or rice milk or any other expensive food that you really don’t like. With Eat Stop Eat you will learn why you don’t have to spend any extra money on “special foods”.

You will boost your body fat burning hormones. With Eat Stop Eat you will reap the benefits of naturally increasing the exact same hormones that celebrities are paying thousands of dollars for in an attempt to stay lean, muscular and young looking.

You will not have to take any weird supplements or eat special foods. Let’s face it. A good nutrition program should not ever have to rely on supplements to help you lose weight.

You will still have great workouts. Think not eating for a couple hours is going to ruin your workout? Think again. You can still have amazing body fat burning and muscle building workouts while following Eat Stop Eat.

You will not lose ANY of your hard earned muscle. Eat Stop Eat will show you the scientific facts behind why a lot of what you are told about dieting and muscle loss is nothing more than diet industry scare tactics.

You will lose weight, and this weight will be all body fat. With the Eat Stop Eat program, weight loss is steady and consistent, and the weight you will lose will be body fat.

You don’t have to avoid carbs, or fats. Forget about eating canned tuna and low fat cottage cheese for days on end, and Eat Stop Eat was designed to work in the real world, so that people can eat real foods.

You don’t have to eat mega-doses of protein every day. Do you think you need to eat 50 grams of protein every 2-3 hours so you can gain muscle mass. Think again. With Eat Stop Eat you’ll learn the real truth behind muscle mass and dieting. Goodbye expensive gross protein shakes.

You will not have to take any weird cleansing products or laxatives. Eat Stop Eat is an advanced fasting diet that is based on real world science. There are no weird potions or laxatives involved.

You can follow the diet you like best. With Eat Stop Eat you can follow any style of eating you like, after all, Eat Stop Eat doesn’t tell you what you can and can’t eat, that’s all up to you.

You will be productive. With Eat Stop Eat, you won’t go into a super low productive funk like what happens with some traditional diets. In fact, many people have told me that they are their absolute most productive on their fasting days!

You will have energy. With Eat Stop Eat you will not feel tired, cranky or lethargic. In fact, I'm guessing you will feel energized and alert.

And most importantly, you will not waste any of your precious time!

FREEDOM - NO DIETING

With the Fast-5 Lifestyle you can eat what you want. Anything you want. NO food is off limits. Of course you don't want to binge and eat donuts all day. But, if you want a donut, have a donut! No measuring, no counting, no planning, no expensive grocery bills, no powders, no pills, NO DIETING! When I am fasting and I see others eating or I have a craving for something, I just say to myself, "I can have that, I just have to wait a little while." Then when you break your fast at the scheduled time, go ahead and have that thing that caught your eye.

Fast-5 has given me FREEDOM.

Look at me now !

One size doesn't fit all

 

 

I love this cartoon...a healthy lifestyle that keeps you feeling and looking your best is also just like this cartoon. One size does not fit all. You have to do what works for you. Everyone is different and people respond differently to different lifestyles.

I love intermittent fasting and it works for me. It is my perfect fit. For someone else it may be counting calories or writing everything they eat down or eating six small meals a day.

Find what works for you. You may have to try on a lot of dresses before you find the perfect fit. Try on intermittent fasting, see if it fits, it may just be your soul mate of diets like it is for me!

Good Luck!

Is It Really Hard to fast? Read this!

When I talk to people about intermittent fasting most people say the same things. 

"That would be way too hard for me."

"I don't think I could do that."

Everyone assumes it is hard to fast. Lets break this down a bit. 

Everyone fasts and they don't even think about it. Lets say you eat dinner at 6pm. Once you finish eating, have dessert etc. it is maybe 7pm. Assuming you don't have a late night snack, you probably won't eat again until the next day when you have breakfast. If you have breakfast at 7am that means you have already been fasting for 12 hours!

Oh wow! A 12 hour fast...I don't know if I could do that...wait a minute...I already did.

Now all you need to do is extend that fast by another 7 hours. Now you might say, but waiting 7 hours is way too hard for me. My other 7 hour is the time i spend at work.If I feel hungry, I have some tea or coffee (no sugar or cream though) and water to keep my stomach happy and get busy living life. My window opens at 5pm, and i'm ready to go home and have dinner with my family.Between 5pm and 10pm i eat whatever i like...(which is not always much).  

Some people break the 7 hours up into two parts. Half is done in the morning and the other half in the evening. They skip breakfast and wait until lunch. .

That's all there is to it...from what I noticed, there were only two hours in the day where you really had to try...2 hours out of 19 that were a tiny bit difficult. If, for you, fasting means difficult, then, if you think about it, you were really only fasting for 2 hours...

You can do this...TRUST ME, It's Easier Than You Think.

Hi there,

Its been a while.... i've been on vacation.
I was in London and Las Vegas,i feel lighter, better and renewed.Fasting on vacation is easier than I thought it would be when I first began. I do find that it is easier to switch my eating window to dinners when I am on vacation as that seems to be the most important meal. I lost 3kg (3weeks)while on vacation! the weight just keeps coming off. 

I love the simplicity of Fast-5. Food tastes so much better because I've waited. If my only choice is fast/junk food I'll wait even longer until I can have good nourishing real food. It amazes me how satisfied I am by eating less. Thinking of how much I ate pre-Fast-5

                                                                                              And very soon I will look like this!

Update.....

Good Morning,

Its been a  while,I've been very busy at work, reading a book, doing a lot of thinking...reason why i haven't checked in.

Still on the FAST -5 programme,its so natural now....I have gone on size down, from 18 to 16. This is a huge milestone.

There are 3 main reasons people go on diet program…(1) to look good, (2) to feel good, and (3) to live longer.

These are my reasons and they keep me going.

LOL

Fast-5 Diet Summary

Eat within five consecutive hours.
That’s it—that's the basic summary: eat within five consecutive hours. “Eat” means consume calories according to your appetite. It does not mean eat constantly for five hours, nor does it mean eat as much as you can. During the five consecutive hours (the “eating window”), eat as much as you’re hungry for, and eat what you want to eat. Consuming liquids with calorie content counts as eating, so only calorie-free beverages are permitted during the fasting period - no juice, protein shakes, etc. As long as you keep at least a nineteen-hour fast daily and eat within five or fewer consecutive hours, you’re within the guidelines of the Fast-5 program. Any window of five consecutive hours can be used.

What to expect:
Expect zero weight loss in the first three weeks, which is the adjustment phase. You may even see weight gain during this period due to compensatory overeating. Weight measurement during this time is not recommended, but many people can’t resist, so don’t expect a loss. Three weeks after starting the Fast-5 program, you should see an average of a pound per week loss. That means over the course of four weeks, you should see four pounds lost, but the loss may not be evenly spread from week to week; it can be two pounds one week, none the next, then two again, and so on.
Some people see more rapid weight loss, even in the first three weeks. That’s not a problem, but may not be seen by everyone, and is less likely for someone who’s already been maintaining a low-carb diet. An early loss of several pounds early is likely to be mostly water, so if you see a large early loss, do not expect to see the same rate in later weeks.

How to start:
There are two ways to start, “cold turkey” and a gradual “adjustment” approach.

1. Cold Turkey
In a cold turkey start, one simply chooses to not eat until the eating window opens. This approach is usually effective but may require a number of “close-but-not-quite” days before finally reaching the target time. Using this approach, the third, fourth or fifth day is typically the hardest to get through, and after this “crunch” day, the days get easier quickly.

Key to remember: If you slip and don’t reach your goal, don’t give up. Getting close to your goal pushes your body to adapt, which can make it easier to reach your goal on your next try. Slips are a normal part of adjustment.

2. Adjustment

• A. Standard Adjustment
  
  In the adaptation approach (extensively described in the book), the time one first eats (called break-fast and pronounced “brake-fast” to avoid confusion with breakfast) is gradually pushed back. The time of break-fast is pushed back by the same interval (half an hour or an hour) every day or every few days until it is the desired window opening time.
  
• B. "Ratchet" Adjustment
  
  One can also adapt using the faster “ratchet” approach, in which you don’t eat until at least 15 minutes later than yesterday’s break-fast time, but if you’re not truly hungry at that time, you wait until you are. With this approach, you postpone break-fast by whatever time increment your body’s ready for. On some days break-fast may be 15 minutes later than the day before, and on other days it may be an hour or more later, but it doesn’t fall back.

Key to remember: Same as the cold turkey approach: If you slip and don’t reach your goal, don’t give up. Getting close to your goal pushes your body to adapt, which can make it easier to reach your goal on your next try. Slips are a normal part of adjustment.

Effects and Side Effects
The Fast-5 way of eating works because it restores appetite to an appropriate level for the amount of stored energy (fat) you have and the amount of energy you expend in a day. You take in less food so your body burns more fat. Binge eating may occur during the adjustment phase of the program, but doesn’t typically persist.

People on a Fast-5 way of eating have reported the following:
Inches before pounds—Inches seem to disappear before the weight comes off. Probably due to fat redistribution, this means a Fast-fiver typically will see loosening of belts or pants before the weight loss is seen on the scale.

Feeling cool or cold when they’d usually be comfortable —This occurs during the fasting period due to the absence of heat generated as a byproduct of digestion of the usual meals. Digestion is metabolic activity, but the energy burned by digesting food is less than the energy that gets stored, resulting in a net gain of calories and fat. While the absence of digestive heat may mean wearing an extra layer in cold weather, it also means greater comfort in warm or hot weather. After starting Fast-5, the heat byproduct of digestion may be more noticeable after break-fast because it hasn’t been going on constantly.

Decrease in symptoms of inflammatory and other diseases—Fast-fivers have reported diminished symptoms of: rheumatoid arthritis, multiple sclerosis, asthma, congestive heart failure and a reduction of insulin requirement for type 2 diabetes.

Saving money and time—Fewer meals, less food, and less time spent preparing meals means more time and money for you to spend as you wish.

Back to Work!

I'm back to the office after being away for 6 working days. Fasting was not easy during this time, but i ensured i moved all lunch dates to 2pm and i didn't exceed my 5 hours eating window.

Anyway i've resumed fasting and it feels good. More nice comments are coming in,I'm really encouraged.

My plan: i intend to loose 20kg (I've lost 6kg now) once i meet my target (which may take a few more months), i will then fast 3 days a week. i also plan to start exercising at home since i haven't been able to go to the gym.

Top tips

• Spicy Vegetable soup  (Always make your fast day meals tasty because they are more satisfying).
• Remember that the hunger doesn’t build  – it’s amazing how many days  I wake up after a fast not at all hungry
• Drink lots of fluids (its easy to get dehydrated on a fast day and water fills you up anyway)
• Green tea, (green tea with lemon is my favourite).
• I break my fast with fruits or a smoothie and then eat a small meal,i sleep better this way but when i eat too much, i am unable to sleep well .

check out this link:  http://fitness.mercola.com/sites/fitness/archive/2013/06/28/intermittent-fasting-health-benefits.aspx

Update

I have been invited to lunch by friends for 3days in a roll and I'Ve had to break my fast on those days...I'm resuming back  today and I intend to reduce my intake during my eating window to loss more weight.

Loving me....

I'm sure no one is reading this but,that's ok. I'm loving the new me,today is the 26th day of my fast and I feel fantastic.

If anyone had told me food wont mean much.....I'm sure I would have argued. Although its was a busy week,I've had to consciously remembered to take green tea or water by 2pm everyday this week. I just dint remember food. The fast is the highest level of discipline my body has received in a while.

Although the weight loss is gradual,not drastic,I see a trimmer body everyday. I'm full of energy, not moody,no headaches...I can go on.

I also noticed that I have a clear head...maybe brain. All I mean is I react smarter and faster to situations now. 

Tomorrow Is Saturday, weekend as more difficult but I intend to go on with the fast . I tried not to fast two Saturdays ago,I ended up with cramps after eating so I intend to fast.

Hoping to have a great weekend without food, but I will give my self a reward/treat this weekend for being good all week. I'm still trying to decide what it will be. Thinking.....

Nice comments are coming in.....gave myself a treat...

I attened a friend's wedding today and I still fasted till 5 pm,I only had water throughout. This is a milestone for me because this kind of event used to be an excuse to over eat.

Anyway,the nice comments are coming in,my sister noticed I've lost weight ....yiiippppeee. At least someone other than my husband has noticed. I think the scale is not showing much but my cloths are more loose.

I got new cloths today(i planned to give myself a treat, it was either coldstone ice-cream or go shopping) I've gone one size down......yiiippeeeee. I feel so good and motivated. I hope to return to the gym next week (so help me God).

Update.......

Yesterday was not as easy as other days. Fasted till 5 although I prefer fasting till 6.

I'm getting used to this new way of life. It has helped reduce my appetite and I think my stomach is smaller now. I'm more disciplined now and can resist any form of food temptation. I'm just not moved at allllll. 

I remain grateful and thankful to the Almighty,I think this is a divine intervention.

Week 3

Day to day or as time permits, i will post my progress on this blog.

This is week 3 on the Fast-5 or fast-6, which is what always happen. i have more energy,less craving for food and I've lost 6kg,this is amazing considering my record of weight loss.

I'll learn more about blogging to make this more interesting. I've been inspired and encouraged by so many people talking about their progress....i hope I'm able to do same.

Fast-5

Fast-5 Life! Fast-5 is a way of losing weight and maintaining a healthy weight that is based on a lifestyle change, not a specific diet. Living a Fast-5 lifestyle means setting a window of five consecutive hours in which you do all your eating for the day.It doesn't mean binge eating or overeating. The long fasting period (19 hours) lets your body use stored fuel instead of fuel being delivered from digestion. That time also lets your body measure how much fat is stored and turn your appetite down if there's too much around. With a lower appetite, weight loss becomes easy.