. Weigh under exactly the same conditions, or readings can vary too much. . Reliable scales, referably digital. . Change batteries frequently, so always full power. . Scales should be on a level hard surface, not carpet. . Keep scales in exactly the same place every day. Type of flooring, slight slopes etc all affect things. . First thing in the morning, naked, after loo but before first drink of water. . After switching on, wait 3 secs before stepping on, because the scales need to calibrate. . Don't jump on; step slowly on so that both feet are fully on . Don't lean to one side or to the front /back. . Keep still until you take the reading, no fidgeting or leaning
+ If you weigh daily, don't take the number too seriously - weight can vary naturally a couple of lb, due to digestion / time of last poo, retained water, hormonal swings etc. . Also, most women retain a few lb water at totm, which is released again the FD after totm . All this can disguise small losses for a while - The real weight trend shows over a few weeks. . Note the reading weekly, after the 2nd FD of the week. Or even weigh every 2 or 4 weeks.
Recently, I've been following the advice given by Sonja Lyubomirsky, in 'The How of Happiness' - finding it incredibly useful.
I have a friend who lectures on Happiness at Winchester University, who's put me on to a weekly email from The Happiness Institute.
Since the research shows that "…those who're more optimistic tend to be happier, healthier, more resilient and (among many other things), even live longer", and the original Horizon programme bore the title, "Eat, Fast and Live Longer", I feel it belongs here!
Keeping to 5:2 (or any other WOE) is often tougher during AF. This explains why and also what you can do:
Totm hormones lower the levels of insulin and serotonin ( the feel-good neurotransmitter) Women then crave carbs and sugar to raise these levels. However, you need to act in a controlled way, to avoid worsening PMT and weight gain.
So, around totm:
. Increase protein . Eat complex carbs - quinoa, porridge, brown rice - and beans instead of junk carbs . Eat fruit, nuts, seeds, avocado instead of choc, sweets, cake, biscuits ... . The above measures will also increase magnesium levels, typically lower at totm . Try to cut out alcohol. Trust me, it may initially feel good, but it does worsen symptoms & weight gain . Exercise and keep moving, especially take a brisk walk in the sun
Most women retain water during totm, so weight increases a few lb However, if you resist cravings and over-eating, no fat will be added. So, the water should be released shortly after totm and your weight will drop down again, maybe with an extra loss if you managed to 5:2 properly.
AS term starts and lots of people get back into fasting and new people join in, thought I'd bring this back up to the top and see if we have any new stuff to add OTHER than the fact that even Diabetes UK agrees with me about NO SNACKING
After a year doing 5:2 I realised there is a big difference between being hungry and being empty. Empty without gnawing hunger pains (what were they anyway - my guts protestng at all that food?) is GOOD. To me, it means my body is doing what it needs to do without the added burden of digestion.
I'm about to read the book (very cheap on kindle!) I just wasn't too impressed with his interview with Richard Bacon.
I like that he mentions that exercise improves insulin sensitivity, I see that as the main benefit of exercise and I get so tired of people who insist that exercise isn't worth doing because you only burn x amount of calories.
give it 10-20 years and much of the current advise will be rubbished, some new paradigm will be in
Suzanne, some of us haven't got 10-20 years! Well, that's not quite true, since I think I've got another 30 years ahead of me yet. But you have to start somewhere - and the evidence from my own body is, that IF works. Check out my blood results on my blog after 12 months IFing. Look at my post - "Walking is too slow" - my increase in energy has been nothing short of phenomenal.
I have other markers as well - my VO2max is in the mid-40s - and I can stand on one leg for upwards of 100 seconds, given by Dr Longo (I think) as an indicator of a youthful body.
So, credit where credit is due. Although the research was out there, it took Dr Mosley and the Horizon team to pull it all together and present it in a manageable form.
About a sourdough starter - that's the easy bit! If you get stuck, either PM me or email me.
Good luck - and keep the faith!
Ps. If you go back through the 35 threads, and look at the number of times posters have said that they're now in control of their weight - often for the first time in their lives - that makes a powerful case for IF!
At the moment (January 2014) there are lots and lots of new people trying 5:2 for size and the points that have been coming up again and again on the recent threads are :
DRINK MORE WATER - at least two pints of water a day, more if not drinking lots of tea and coffee
TONING AND CLENCHING - as your body shrinks you need to get your skin to shrink with it, and that comes down to toning and exercise, lots of it. Also look after your pelvic floor - as you get lighter you'll be able to exercise more and its really important to have your core muscles ready for the exciting stuff you'll be doing by summer