Everyday Systems

Jethro

"Really, just sit back, practice the three esses, take a walk, and relax. I have congenital back problems, so I swim. Whatever."

No more shovelgolve?Urban ranger?

Jethro

BrightAngel wrote:
mackinac19 wrote: We are all free to eat exactly as we choose.
It's great to be part of an accepting, supportive, non-judgmental forum.
Thanks to everyone for keeping it that way.

And it is even greater that Reinhard does not censor our comments.

Jethro

1. if you could offer 1 tip for all us newbie's what might that be?
The same advice I give in most subjects: relax. You don't have to be perfect straight away, and you don't fail until you give up.

Don't try to fight all your bad habits at once. It's tempting, but it doesn't work. While you're ...

Jethro

I perform an extended real fast (only water) from dinner time on Holy Thursday through Easter Sunday morning.

Jethro

I use the Eating Slowly concept and it works well for me. Chewing can also be incorporated into that.

If you only do No S and eating a minute per bite, its almost a guarantee that you WILL lose wieght! I eat each bite about a minute apart, It really works for feeling satisfied, losing wieght, ect ...

Jethro

I think no study can compare with the "samples" of the large populations eating moderately in whole countries. They are what motivates me, but I appreciate the articles and links posted here as well.

I'm always finding studies that clearly contradict the above mentioned statement.

There's always ...

Jethro

I hear your concern, Jethro, about a routine two being perhaps a little too much for routine, yet not quite enough for the liquid equivalent of an "S" when you really want to kick back.

Glass ceiling is the system I have the most trouble with complying with perfectly, though there's no question it ...

Jethro

Hi guys,

Question for all of you No Sers...

I was just curious: how does this plan work for everyone? If everyone has 3 plates a day, and plates are roughly the same size, how can a short small woman and a big tall man eat the same and both lose weight? Clearly they are different heights and they ...

Jethro

Here's my favorite quote:
The only successful way for me to lose weight was to eat less, and the only way I found that worked to eat less was to eat more real food and less processed food.

Maybe this seems paradoxical after my last statement, but I'm just so glad he didn't give ALL the credit to ...

Jethro

SW 218.2 10-14-13
1 month: 193.4
2 months:178.8
3 months:162.8
4 months: 151.4 2-14-14
150.8 lbs BMI 24.3 2-16-14
67.4 lbs lost in 17 weeks 6 days
3 meals a day 7 days/ week
counting bites go to: countyourbites . blogspot . com

That's awesome herbgirl! Congratulations!

Please tell us your daily ...

Jethro

What about six drinks followed by three days off? Or 14 drinks on Friday night with zero drinks the rest of the week?. Do you see where I'm going with this?

The idea of the 2 drinks is that you'll get used to the lower non dangerous amount and still get a buzz.

But if you need to drink more ...

Jethro

Who says exercise doesn't help weight loss.

Olympic swimming champion Michael Phelps worked out six daily hours of hard exercise which allowed him to eat 12,000 calories a day and maintain a svelte physique.

I think he said that 12,000 was a myth:
http://content.usatoday.com/communities/gameon ...

Jethro

To control S days I had to adopt a mod of S=1; one second, snack and sweet on S days.

Maybe I can expand the number when I reach target weight.

Jethro

If you'd rather spend a lot of money...

http://www.bowflexmaxtrainer.com/bowflex-max-trainer-us/why.jsp

Thankfully, it's the 14 minutes of vigor that's more important.

Looks like a nice piece of equipment. However, remember that the best exercise machine is the one you'll use. If you hate the ...

Jethro

And I want to commit to at least 15 minutes of strength training most days.

Fifteen minutes of strength training - assuming you are lifting weights - most days is overly ambitious unless you are a hardcore bodybuilder or Olympic caliber weight lifter.

I suggest one or two weekly training ...

Jethro

Who says exercise doesn't help weight loss.

Olympic swimming champion Michael Phelps worked out six daily hours of hard exercise which allowed him to eat 12,000 calories a day and maintain a svelte physique.

The key to losing weight is to create a calorie deficit. Any weapon you use (eat less ...

Jethro

I firmly believe in using a pedometer to record 10,000 steps a day.

These web sites will be helpful:

http://walking.about.com/od/pedometer1/a/steps-per-mile.htm

http://walking.about.com/library/cal/uccalc3.htm

http://walking.about.com/od/measure/f/10000steps.htm

http://www.livestrong.com/blog ...

Jethro

A daily hour (or 2 or 3) of daily exercise doesn't have to be continuous. It would be as effective if you broke it in chunks (5-10 min. walk per hour).

Actually, breaking it in chunks would keep you fresh and raring to go.

Jethro

Don't feel too bad. This month I've had 2 yellows, six reds and as of this morning 7 lb. gained. Too much partying!

But I'm already back on track and already lost 1 lb.

The road to slimville is full of obstacles and detours. NOS gives you the directions to get there.

Jethro

Speaking of macro/micro nutrients, this article can help:

http://impruvism.com/clean-eating/

Jethro

oolala53 wrote:http://www.goodreads.com/quotes/95085-i ... -deep-hole

Even on No S, we probably have to go through this process. Wherever you are, just keep going!

It's so true. You are always on the spot!

Jethro

This system rocks! Since I saw it posted by herbsgirl I've used it successfully and found for me 30-40 bites a day I lose .1 to. 2 lb.

To avoid bite/gulp size confusion I take the biggest one possible.

I bought a counter, which I use.

My problems have been:

1. I forget to count bites in a meal ...

Jethro

I do sometimes aim for the 12-hour break, and that isn't hard except that I likes my milky coffee early in da mornin' so I don't often make it.

I hear the typical Greek breakfast is coffee and a cigarette. However, they aren't known for their lithe physiques. :? Just slightly lower average BMI ...

Jethro

Didn't mean to offend. :oops: I am on your side with regard to being a faithful and expressive fan of No S, Jethro!

And yes, I did suggest a long time ago to Reinhard that he consider teaming with someone from the world of eating disorders to have a version of the book specifically for compulsive ...

Jethro

With all due respect, and even knowing what Reinhard says about shame, I submit that shame for those with eating disorders is a poor motivation for long term maintenance. Many heavy people already feel a tremendous amount of shame regarding their eating and their bodies but do not reduce their ...

Jethro

Yes, Jethro, YES!! I agree 100%. I'm right there... I've got the 3-a-day thing going fine but trying to lose with out "dieting."

To me the word diet brings negative connotations. It brings images of hunger, deprivation, suffering etc.

Therefore, i think of NOS as a normal eating style. :D

Jethro

To me NOS is like learning to drive. At first you have to be very conscious about everything, but once you do it x number of times, it becomes automatic.

But eating 3 meals w/o seconds and/or snacks may not be sufficient for some persons, certainly not to me.

The second battle - the hardest one ...

Jethro

I'm already struggling this month (3 reds and 2 yellows). :(

I think that my mom's reprimands of "clean your plate because children in China are starving" are overcoming me whenever I see free food. Also, I may be a closet cheapskate.

The alcohol doesn't help. It lowers my food control.

I vow ...

Jethro

I tried incorporating 16/8 IF two non-consecutive days a week. I did not find it easy at all. I felt myself dreading those days. A few weeks later, I had some of the biggest fails on N days that I've had in a year and a half. At the time, they seemed to come out of nowhere. I don't know if they ...

Jethro

Reinhard has somewhere on this site research that shows increased calories consumed by Americans are due to snacking.

Jethro

I've been on NOS since Nov. 2010. Haven't reached goal yet but I'm getting there (minus 70 lb. so far, 25-30 to go).

Jethro

Reading this they want you to do the exercises every day unless you feel sore, tired, sick, etc. It's only 11 minutes and if you work up from the lowest level, it will never become too difficult until you get your personal potential. Seems to fit in with the 14 minutes of "something."

The ...

Jethro

I humbly suggest that members calmly and soberly make a pro/con list of sticking to N days on all but two extra days this month. You may perhaps decide AHEAD OF TIME to allow for three or four days instead, but don't underestimate the value of finding out that you don't need much more than than two ...

Jethro

Here is a better plan in my opinion that'll take no more than 3-5 minutes 2-5 times per week:

Basic

http://www.youtube.com/watch?v=79JbPCszeQs&feature=related

Advanced

http://www.youtube.com/watch?v=rlaGJ-UGgZM&feature=relmfu

These workouts are to get in shape, not to become a bodybuilder.

Jethro

I've been on NOS for 3 years and so far lost 70lb.

During this time I've had numerous plateaus. Each plateau usually includes a 5-10 lb. gain, but eventually the body responds and I've broken the plateau.

Thus, I no longer panic when I'm on a plateau. I just make sure I'm following NOS correctly ...

Jethro

Reinhard said: "The No S Diet has a little known loophole just for you. If you look closely at the site, you'll notice that nowhere does it specify the actual *number* of meals. Now most people will make a certain assumption, and most people had better stick with that assumption. But if you have a ...

Jethro

Sweet! It seems especially important that you see that you have eaten similarly with good results before when pleasure played a bigger role. Those slim French people are very big on pleasure and looking forward to meals. They don't equate pleasure with eating more, but with really enjoying what ...

Jethro

Great interview Reinhard. Listening to you talk NOS, was like listening to Pavarotti sing at the opera.

You effectively countered Bailor's attempts to represent diet as an issue of consuming good and bad foods. Congratulations!

I have been on NOS since Nov 2010. Although my year to date habitcal ...

Jethro

I found this article about calorie counting by Brad Pilon that is very helpful:

http://bradpilon.com/weight-loss/calorie-counting/

Jethro

At the end of the day, you need to create a calorie deficit to lose weight. It doesn't matter how you attain it; could be counting calories, points, bites or eating instinctively or according to hunger and satiety, etc.

You always have to have a standard to compare to your eating.

I used to count ...

Jethro

I've always thought that the body processes macro nutrients (protein, carbs, fats) and micro nutrients (vitamins, minerals) equally whether they come from evil or saint foods.

Jethro

I've always wondered why certain foods are considered "healthy" when the animal/plant it represents is already dead.

Jethro

Dr. Mosley, British doctor who invented the fast diet, suggests eating normally 5 days a week and on two non-consecutive days a week, eat one quart of the calories you consume daily in two meals separated by 12 hours.

He claims it works and is not painful. You may want to read his book The Fast ...

Jethro

The French and Italians pretty much live quite similarly to No S all the time. They don't take days off from their routines just because they have a day off work. That's just our confused culture of restrict, then overeat because we have access to food or it's time to celebrate. There is so much ...

Jethro

Sorry I'm late but HAPPY BIRTHDAY TO YOU!

May you live for a hundred years!

Jethro

3. Forgive and forget when a slip-up occurs.

I consider this one to be the most important. Why? Because I'm not perfect and should expect bumps along the road.

I started NOS on Dec 2010. I've lost 66 lb. with 20 to go to reach my appropriate BMI. If you do the math, you'll see I'm losing 2 lb ...

Jethro

Reinhard Engels states: "The calorie accounting diets are time consuming and joyless.
You won't be able to stick with one of these because it will make you miserable... "
Is he wrong? Nothing is true for EVERYONE.
For the past 9 years, every day I've recorded my food
in a software program that ...

Jethro

the eminent Swede doctor Andreas Eenfeldt, MD, has clearly shown that counting calories is an eating disorder. www.dietdoctor.com Dr. Eenfeld is a well-known Low-Carber,
and in this article he gives the low-carb argument against counting calories.

I've always found it interesting that Low-carbers ...

Jethro

Good article. Thanks for linking to it.

I've read this blog before and I think I linked to it sometime in the past:
American Women Didn't Get Fat in the 50s . Now she's published an e-book , available on Kindle. I've sampled it but haven't purchased it yet. I think it would be compatible with ...

Jethro

The six meals a day myth originated out of professional bodybuilders diets that were designed to maintain muscle while losing fat.

To achieve their goals, bb ingested gargantuan quantities of protein, combined with intensive weight training, endless cardio and a panoply of drugs (anabolic steroids ...

Jethro

I weight daily, upon awakening and sometimes after meals to help me assess if I ate too much.

I also maintain a Friday seven day moving average using waking weight.

Jethro

Two small meals, one moderate one, dessert.

Two small meals, one moderate one, no S.

One medium meal, one big meal.

One big meal, one small one, one S.

One small meal, two or three snacks. ( Super Bowl day)

Three very small meals, dessert.

One big meal.

Etc.

Awesome! I always learn so ...

Jethro

Welcome and congratulations on your first week's success!

I came back to read your post in order to respond to Skelton's post. I realized that I've been doing essentially the same thing since before I started No-S.

My plan is as follows:

Breakfast (if I eat breakfast): toast, fruit, maybe an ...

Jethro

The NOS Diet book, of course.

A book that contains, IMHO, numerous ideas usable with NOS is The Seven Secrets of Slim People by Vikki Hansen, MSW and Shawn Goodman.

Jethro

The study measured the Hadza hunter-gatherers and found that although "physical activity level, PAL, was greater among Hadza foragers than among Westerners...average daily energy expenditure of traditional Hadza foragers was no different than that of Westerners after controlling for body size. The ...

Jethro

Last Thursday I had surgery that among its side effects, has killed my appetite.

To ensure sufficient calories and proper nutrition, I've been told to consume sugary shakes and juices.

Should I score my NOS HabitCal green, red or yellow?

BTW, part of my recuperative therapy is to walk as much as ...

Jethro

Skipping breakfast may increase risk for heart attack in men was an observational study, not a randomized clinical trial. These comments from the article summarize its flaws:

"Pascal6662 says:
Correlation does not imply causation!
reply

dw778 replies:
linkicon reporticon emailicon
Exactly ...

Jethro

IF benefits per Dr. Mercola

Intermittent Fasting May Provide Comparable Health Benefits to Calorie Restriction

While the research supporting calorie restriction is compelling, itâ€™s not a very popular dietary strategy for most people, for obvious reasons. Many are simply not willing to deprive ...

Jethro

I believe NOS does not require three meals. But if one meal is not working for you change to 3 and see what happens.

Jethro

I've tried:

Weight Watchers
Zone
South Beach
Atkins
Perfect Health Diet
Anabolic Diet - low carb M-F, high carb weekend
T diet - no food on Tues. and Thur.
Nutri-System
Paleo/Primal
Pasta diet
Vegetarian
Protein Power
Calorie counting

They all worked at first. But I could not maintain with them ...

Jethro

Hi all my wife and I have just started (4 days in) the no s diet.

Just a quick question on meals or rather duration. we don't eat very fast. is there a time limit on a meal or, like i suspect, its basically 1 plate till you are done?

Kind of a newbie question i know.

Thanks Everyone

Slow ...

Jethro

OK, you experienced IF-ers. I had been toying with the idea of doing a 24-hour fast after having occasional days of 16-hour and sometimes even 19-hour ones that kind of came on by themselves. It was not easy at all. I finally left work early and made it only to 23 hours. I was very hungry and could ...

Jethro

When I eat too many sweets in one sitting on S days, 1-2 hours later I feel dizzy and my eyesight becomes blurry.

It goes away in another 1-2 hours.

Jethro

Another part of the problem is that we've been misinformed about what we "know to be healthy."

I'm sure you know about the French Paradox: that the French, who eat more butter and other saturated fats than we do have lower rates of heart disease. We figure there has to be a reason -- like maybe ...

Jethro

Unless you go to a medical clinic to measure your metabolic rate, you won't know it for sure. Furthermore, food calorie counts are notorious for being off.

If i were you I would eat according to whether you are satisfied, not an arbitrary calorie number.

Jethro

I've always roughed out the volume of the servings of things by using my hand: the palm is a serving of protein, the fist is a serving of starch or fruit, two fists is a serving of veggie, a thumb is a serving of fat. I never have more than one serving of protein, but I may of starch, and certainly ...

Jethro

Place your bowl on the normal plate you usually use. Put a cover on the bowl of soup and put on top of it whatever else you intend to it.

If it looks to you like too much food, congratulations.

NOS one plate no seconds rule is intended for you to become visually aware of how much you are eating ...

Jethro

As we get older our resting metabolism goes down due to aging itself and loss of lean mass.

A combination of eating less and working out would help mitigate the metabolic decline and maintain/drop weight.

I have a retired neighbor who's as slim as ever, claims he eats as much as he always has and ...

Jethro

My quote feature doesn't work so here's Jethro's question: Please correct me if I'm wrong, but do you mean permanent reduction on food intake = less weight = less health?

Not at all! I am making no claims for better or worse health with reduced eating. I am simply saying that if a person thinks s ...

Jethro

oolala53 wrote:When the focus becomes what leads to permanent reduction in food intake, a lot of even very good health admonitions fall to the wayside. .

Please correct me if I'm wrong, but do you mean permanent reduction on food intake = less weight = less health?

Jethro

Has anyone experienced weight loss when you remove diet soda or artificial sweeteners from your diet?

I read somewhere that sweeteners will only make you crave for more sweet food. Any truth to that?

I used to drink a lot of diet soda and use sweetener for my coffee/tea. But zero calorie drinks ...

Jethro

At the end of the day, the cure for obesity is to eat less.

This fellow lost weight on a junk food diet:

http://www.cnn.com/2010/HEALTH/11/08/tw ... index.html

Jethro

If you eat the same as what on the days you don't fast? You mean if you don't compensate by eating more on non-"fast" days? Yes, for overall reduced food intake, all of fasting depends on not overdoing it when not fasting. As my No S years go on, that kind of compensation seems to happen less and ...

Jethro

if you eat the same on days you don't fast, you should lose weight.

I like this idea.

Jethro

From the Today Show: Two Meals a Day Better than Grazing

Showing weight loss in "BMI points" (?), both of which round to 1, is a clear indication that weight loss was about the same, because they were eating the same.

The point of the daily number of meals is to establish a habit that will help ...

Jethro

I'm pretty OCD, so I suppose it's not surprising that I've encountered this problem. I use HabitCal to track my No S Diet compliance, and for some reason it tends to trigger all-or-nothing thinking for me. What I mean is that if I slip up and have a sweet tea or something on a N day, I tend to ...

Jethro

If you keep calories low enough you'll lose weight.

I've never seen a "chubby" concentration camp survivor.

However, there is no macronutrient ratio that applies to everybody.

For example, this gentleman lived to 98 on a low carb and booze diet:

http://www.forbes.com/2004/04/21/cz_af_0421feat ...

Jethro

3 reds and two exempts.

Jethro

To lose weight you have to create a calorie deficit (you burn more than you consume).

Exercise helps.

Olympic swimmer Michael Phelps was able to maintain a trim physique, even though he ate 12,000 calories daily which included a lot of junk food, because he trained six hard hours daily.

You can ...

Jethro

A more accurate measure is the waist to hip ratio and body fat composition. it is probably a good idea to get all three measurements for a complete picture. Here is a link to a site that has all these calculators. Don't use the links at the top of the page--those are google search links. Scroll ...

Jethro

How long did it take you to REALLY get this down? I mean to the point eating 3 meals and not snacking was automatic and you really don't think about it anymore.
I thought I had it down - the 3-meal default. Then we visited Munich for 6 days...and it's so very hard to get back to what I thought was ...

Jethro

Dr. Collins. You have a lot of good stuff on your site.
Can you review The Perfect Health Diet by Dr. Paul Jaminet? I'm in the fence as to whether or not to buy it.
Thanks!
Jethro, In response to your request I have reviewed the book,
Perfect Health Diet, at my website, Diethobby .
http://www ...

Jethro

just my .02 Cents..
:twisted: It's great that you are in good shape,
and it's great you are having an easy time adapting to Nos Habits.
The attached link clearly states my own position.
http://www.diethobby.com/blog.php?ax=v&nid=663

I read your article and I suffer from the same malaise. My ...

Jethro

I wouldn't overthink this.

Allow yourself three meals a day. Even if you sleep in. You don't have to eat three meals but don't deny yourself the third meal.

Expect to be non-compliant aka fail sometimes. It happens. Mark it and move on. Don't get extra strict trying to make up for it. Just get ...

Jethro

oolala53 wrote:Are we still talking about the bedroom?

Although I agree bedroom talk has no place on this board, I'll admit that we are all here because of the "bedroom."

Jethro

:idea: For those interested,
you can see your current BMI here.
http://www.diethobby.com/blog.php?ax=v&nid=662

Great calculator Dr. Collins. You have a lot of good stuff on your site.

I have two requests but I'll be OK if you cannot grant them.

1. Can you develop a body fat calculator?

2 ...

Jethro

According to personal trainer Peter Cerqua, you could be within your recommended BMI yet be what he calls "skinny fat."

Skinny fatties - according to him - "appear to be thin and healthy, but the truth is there is nothing healthy about them."

He adds, "Those who are considered to be â€œskinny fatâ ...

Jethro

Great posts oolala and Dr. Collins.

I want to add that your body is UNIQUE in the universe and it's the only one you'll ever have in this life.

So you might as well love it. Don't worry about perceived or real inadequacies.

NOBODY IS PERFECT!

Jethro

At a 75% NOS compliance average since December 2010, it's evident I'm not in the 21 day club.

But with 45# lost already - 25 to go - you can say I'm a member of the fall, get up, dust-off and keep moving club.

I invite you to join me. Like my high school football coach used to say "hit and drive ...

Jethro

BrightAngel wrote:
oolala53 wrote:

Remember, although you can do No S WITHOUT counting calories,
counting calories AND No S are not mutually exclusive,
there are quite a few people here who do both together.[/color]
Like Comrade Lenin said "the end justifies the means."

Jethro

Marianne wrote:How long did it take you to REALLY get this down? I mean to the point eating 3 meals and not snacking was automatic and you really don't think about it anymore.

It already happens to me...sometimes and most of the time.

Jethro

I hear you. And I agree that the habitcal is a much better way to track compliance than merely counting up successive successes. But I think for some people the mini-goal of a small streak of "perfection" can be helpful and fun, kind of like one of those "badges" various games and apps award ...

Jethro

I appreciate that the register accepts those who do not have an "acceptable" BMI. People do not have to reach that range (I've seen it called average or normal, but those aren't very good terms, either) to greatly improve their chances at avoiding the health problems we've come to associate with ...

Jethro

The 3% I'm talking about doesn't come from their stats, but from the general consensus that about 97% of those who attempt to lose weight actually do and keep it off for any length of time. NWLR represents those who didn't quit..

Isn't it that 97% of those who attempt to lose weight actually do ...

Jethro

Upon further review at http://www.nwcr.ws/Research/default.htm it states that on NCWR facts that "The "average" woman is 45 years of age and currently weighs 145 lbs, while the "average" man is 49 years of age and currently weighs 190 lbs."

Based on the average height of women in the USA http://www ...

Jethro

The National Weight Control Registry is at:

http://www.nwcr.ws/

To be a member you should be at least 18 years of age and have maintained at least a 30 pound weight loss for one year or longer (I would qualify even though I have not yet reached my weight goal).

Not everybody that has reached ...

Jethro

Food acceptance: Enjoy your eating, eat foods you like, and let yourself be comfortable with and relaxed about what you eat. Enjoying eating supports the natural inclination to seek variety, the keystone of healthful food selection.

Excellent point! If you hate what you eat, you won't last on ...

Jethro

Although a goal should be specific it also needs to be realistic.

If my goal was a 26" waist, at my height - 70" - I would have to weight 120#, like the late Michael Jackson.

Jethro

oolala53 wrote:I know what hungry feels like, and I like it. But I'd rather not think about having one fist of food at a meal.

Physiologically, that's all you need to fill your stomach. However, our stomachs can stretch...a lot!

Jethro

Yes, I have them occasionally. It's like a mid night party.

They consist of beer, whiskey, saltines, chips, cheese, oreos and ice cream.

They are down from 3-4 per week to 1-2 per month.

Best cure, strengthen NOS habits.

Everyday Systems

Search found 183 matches

Re: Questions for the experienced/long timers?

Re: For everyone?

Re: speaking of 14 minutes

Re: Are my goals too lofty?

Re: simple poem that may hit home

3-5 minutes

Re: The Anoulie Principle

Green, Red or yellow

Re: Meal times or rather duration

Re: Any weight loss when you eliminate artificial sweetener

Re: Two Meals a Day

Re: Struggling With "All-Or-Nothing" Thinking

September Report Card

Re: skinny fat

Re: Question: How to get back to where you were before

Alarming BMI News!

Re: How long did it take you to get this down?

Re: competent eating