IF / ADF / 4:3 / 5:2 / 6:1 / 16:8 ~ Maintaining at a healthy weight ~ Chapter 4

[TalkinPeace]

This thread is for those of us who have been practicing IF (Intermittent Fasting) for quite a while and are now at, or nearing, their target healthy weight.
It's also for anyone who is doing it for the health benefits alone.

How do we experience fasts and balance a stable food intake while having little or no weight to lose?
How do we ensure that this WOL keeps us at the healthy weight long term rather than revert to yoyo games?
How do we ensure that we keep ourselves looking great rather than just thin?

Many of us have been maintaining at our original goal weight for many months, and others are joining all the time.
Obviously, the more the merrier!
It is also worth considering whether a second, leaner target might be achievable.

You'll find the first three maintenance threads and all the main 5:2 threads for posters practicing IF to lose weight here Fasting / 5:2 on the diet forum. We're currently on thread no. 35, but there is a new main thread every 2-3 weeks.

There are three other associated threads:
This one, which is an absolute goldmine of Tips and Links on how to practice IF, and the research behind it.

And here is a treasure trove of 5:2 recipes, mostly low calorie for fasting days, but there are also recipes for when you want to treat yourself. And, now we're maintaining, we'll need more of these!

Since I started the last Maintainers thread the importance of exercise has come to the fore, as part of our general health and to help weight loss. BigChocFrenzys thread is here

Am back from hols.. not weighing not fasting ... starting again after weeknd when i have newly skinny friend NSF ( who still drinks a bottle and a half of wine a day and still loses weight ) staying ,

We had fab time though .. ive put on a pound or two methinks.. but wore the bikini anyway (actually in surpringly cool about it at the mo bt wont be after seeing NSF i suspect)

Tip where are you going?

The amount of overweight kids I see in my bit of London is staggering - back in the 80's they were rare to see. My G.P told me last week that she sees too many overweight patients with type 2 diabetes, one of them's an eight year old girl who weighs 12 stones. It's a national tragedy - the message just isn't getting through.

I just spent a chunk of today chatting with an old friends outside a cafe in central London - scary how unfit so many people are and how badly they walk, let alone their size.
And interesting that the larger people were, the more likely they were to be sipping on high sugar drinks or eating snack foods as they strolled past.

We're going to West Coast US - I have family there so its just seeing who has spare rooms free.

(Crawls into thread..). Summer school holiday started 7hrs and 8mins ago. DC have been bouncing around like over excited puppies and squabbling and whining already. Despite the fact that I took them swimming, I took them to soft play and still no one was happy

If I survive you may find me in September rocking in a dark corner clutching biscuits and wine.

I was in Bluewater (mega mall regional shopping centre Kent) on Sunday buying teachers presets.
The astonishing amount of extremely obese +++ people there was incredible. Hardly anyone of a healthy weight at all it was shocking.

To be fair the sales had started and that brings them in from deepest darkest Kent (Kent has some of the wealthiest and poorest parts of South East England. A real County of two halves).

Still shocking. It's clearly the denial about the amount that they are eating and the fact that what should be a "special treat" (ie pastries and sugary cakes) have become a normal every day must have. Never mind the constant munching.

Saw some sad sights while I had a coffee. A very obese teenage girl eating not one but two whole Bigmac meals with milkshake (2x as well). She was probably 15 and this was purchased by her parents.

I'm still maintaining. My FD are often just 16:8 mini fasts. Ie I don't eat from 6pm the night before until lunchtime next day and then under 1000 cals.

I find that works fine just now as I've scaled down my weekend frenzies.

That said with DC on hols, I will be in the path of constant demands for food so I probably ought to revert to two FDs per week.

Besides we are going to Mauritius at the end of August so need to work on looking ok in a bikini again.

I need to work out more (takes cover from Bigchoc). Come and motivate me and please don't say bikini and Mauritius. It may make me
Hit the biscuits after the afternoon I've had.

Taking the ungrateful whiny DC to Whitstable Thursday. Probably going to try and fob them off with the local nature reserve and back garden tomorrow.

Mine are so demanding and spoilt they have listed 8 central London museums and attractions they wish to visit NOW TODAY. No please or thank you! They are 3 and 5 btw. What will it be like when they are 12 and 14??!! Help.

Oh and TIP next time you're in Central London I could come and meet? I warn you that I may bring small children unless I can get a baby sitter.

MrsF
Yes, definitely - we could even meet somewhere like the Horniman so your ankle biters would be distracted.
The friend I met today I'd not seen since the 70's and it was a blast !
PS at 12 and 14 your kids will be glued to their screens and not notice if you are there or not so long as the fridge stays full!

Bluewater is a strange place : they have the distance markers so people can march round it (1/4 mile round each level) but there are eateries every 4 feet

Mrs F sympathy, it isn't easy entertaining 3 - 5 year olds. I'm lucky we aren't too far from the beach so that's always an option in summer. When my kids were smaller their "entertainment" was often going out for walks and bike rides,collecting different leaves, picking blackberries or chestnuts or whatever was in season with the bribe of an ice cream at the end. One of the advantages of living Rural France is that that there is so little to do it doesn't end up costing a fortune!
Going back to the obesity problem - it is soooo important to get your children used to doing exercise at an early age. Going on walks, bike rides, swimming...to make it feel like a part of normal life. One of my running friends is a nursery school teacher and she is horrified when she takes her class out for nature walks sometimes that so many kids in the class have never even been out on a walk in the countryside before.

TIP yes to eateries every 4 feet in Bluewater. That said I often drive there because its easy with the DC as they can't easily escape. And the wide malls means they can run a little while I window shop.

Yes to Hornimann museum. Although its a treck for you.

Anglaise. I do loads of the collecting leaves/pine cones etc etc so we can stick them on pictures or put glitter glue on them etc etc. also helps focus the walk and keep them moving.

We have two 300 acre parks/nature reserves within a 5 min walk. Amazing considering we are actually in Zone 4 )travel card wise) for London (London part of Kent). And Crystal Palace is 5 mins in the car.

I grew up by the sea with two local state owned forests (good old socialist scandinavia ). So I do like seaside action. I wouldn't mind living closer but I can't tear myself away from London either. I'm dithering really. DH will do what ever but doesn't realise how impractical his commute would be from Canterbury.

If only I could get the over excited DC to sleep. I am actually sitting in the hallway upstairs and repeatedly shoving escapees back into bed like some sort of very bizarre and unfunny game of whackamole.

Hope you're all having a quieter time!

Mrs F I don't know whether to laugh or cry for you. I never had the luxury of DC's, so I don't feel your pain, but I'm sure you love the little buggers really!

I've just had a lovely dinner watching the sun go down over the sea at St Ouens bay in Jersey - wonderful.

MrsF No slacking, that woman !
Do some running sprint intervals with those long legs of yours.
Also, your favourite - pressups !, tricep dips on a step, plank, deep squats

Anglaise When I was 3 and 4, my DM used to walk me 2 1/2 miles to kindergarten and 2 1/2 back, Mon- Fri.
I'm sure that set me up for life (also when I learned all my times tables, skipping along beside her, so maybe created the scientist too)
No 2nd cars in those prehistoric times, whereas now such walks would be make-work and would often be cancelled due to weather, or other appointments.

MrsF Keep the biscuit & wine out of that dark corner. Rocking is fine, burns a few calories

Mimi. Your dinner sounds lovely! And peaceful!

My DC are just like all the others at this age. They're all bloody at it!

Well game of whackamole over! A record 21:48 for DD (5yo)!! She will be fun and overtired tomorrow. Yikes.

Bigchoc I felt bad already and I started a 30 day squat challenge, abs challenge and push up challenge.
So 30 squats today, 50 tomorrow, 75 the day after etc etc.
push-up was 4 today, 5 tomorrow etc.
abs was crunches, leg raises, sit-ups and plank, all in daily increments.
I will get plenty of running and waking in now that I need to wander every park, nature reserve, beach, museum and castle in London and Kent for the next 6 weeks.

I do intent to restart one of my Jillian workouts this week too .

Too scared of you Bigchoc to duck it any longer

BCF I taught my daughter her times table on our walks and will do the same with my son. Sadly we live in the sticks and 5kms is just a little too far to walk to school now, but we still get out on dog walks a lot.
Have signed up for another half marathon in August, then another in September. I did a 10km trail race on Sunday but it was too short - I prefer endurance and longer races.
Running and cycling loads but still need to get into press ups and other upper body strength exercises. My teaching is ending for the summer so I'll try and get some routine going then.
4 weeks clear of my cheating lying ex now, onwards and upwards!

((((Anglaise)))) and most def for you! Glad it's all going well and going forward.

MrsF I'm glad you've returned to training.
Now I won't have to kidnap those juicy guinea pigs - but there'd better be progress reports

Anglaise I had to lol at "10km trail race ... was too short"
Great to hear you are joining us on the pressups and upper body strength training.
So many women forget their upper half, but it is an important part of having sufficient muscle and being functionally strong.

You probably have more time for exercise, post-knobhead. Enjoy the freedom and expand your fitness repertoire.

MrsF and BCF thankyou!
MrsF total respect for you amusing your children singlehanded, I couldn't! Fortunately a friend of mine (who runs) is the sports éducatrice for the commune and we have been accompanying them on various outings to help with the children. This afternoon we cycled 35kms in 30°C+ heat to the bowling alley in the nearest big town - I was so proud of my 7 yr old son as he didn't stop or whinge once. Unlike some of the older kids!
Yes, with knobhead out the way I have more time for my kids, my business, and my new puppy. Plus a couple of dates on the side, but nothing too time or emotionally consuming.

Anglaise. Glad to hear you're back on the bike so to speak

Took the DC to Whitstable today. So a day of total seaside action. At least I finally managed to wear them out and they were both asleep in seconds tonight!! Hurrah mummy 1-DC nil
It was seriously hot and not a cloud in the sky. So I constructed a shelter/shade of sorts out of towels, my hoodie top and the stroller

It kept the DC in shade but not me. Am seriously sunburned at the tip of shoulders and upper back. On fire ouch.

DH had the cheek to laugh at me when he got in just now and said that I went 5000 miles to 35c on the equator in Maldives and stayed burn free and relatively white despite hours of snorkelling and playing with the DC every day but 7 hours on the Thames Estuary and I'm a lobster. Cheeky.

Sadly not an FD here it was meant to be but I ended up eating crap all day. I really do know better honest.

In bed nursing my fiery back.

At least I can't go anywhere tomorrow because the Landy is going in to have a whole side repolished
I ended up in a hedgerow on a country lane near DC school
And scraped the entire side of brand new car.
There was myself and two police vans in the opposite direction. My only option was the hedgerow! Don't even ask and please don't laugh. DH was furious with me and it wasn't even my fault.

Need to go and do my 75 squats before Bigchoc fires up her BBQ and comes for the piggies.....

A very interesting article in the Guardian about how the food industry pushes junk & snacks, why a slim population became overweight in 30-50 years
FoodDrug

Yes, we should exercise willpower, but we didn't need willpower to avoid obesity when I was growing up and at uni in the 60s-70s

Bigchoc. Very true article.

I have no idea why parts of Scandinavia are being hailed as healthy eaters? Over weight and obese Scandinavians are as common as obese Brits. And our favourite "national" dishes are all a deadly combo of sat fat sugar and salt. And large portions are commonplace.

And Nordic fast food isn't any better than here. The Danes have pølsevognen which is the famous hot dog stands selling junk and the hot dogs are laden with sugary salty fatty condiments. A "hotdog with everything" literally has 3 types of condiment on top of white bun and nasty hotdog sausage. It also has roasted crispy onions (battered fried onions) too.
And the Swedes love of cream and salt laden graveys and sauces in beef dishes with fried potatoes.

And that's before I get to cakes and the famous pastries.

Certain types of sweets are like crack. Those Maom mix sugary nightmares that folk keep handing my DC at childrens parties. Have you ever tried them. Once you pop you can stop. Even when you know it's made of sugar and E numbers.

The food industry is just another industry which wants to keep their audience hooked and addicted to make more money. Same way tobacco industry tried to make their products more addictive. And the old classic tale of Cola which was originally made with cocaine . Sugar and addictive medical substances. What a hit.

Staying away from all this stuff seems obvious but it clearly isn't easy as its thrust in our faces and if you start eating it you can become hooked.

And yes it's expensive to eat well. I've often had this conversation with DH (our food bill isn't cheap) and I tell him that I could easily feed us all for less than half what we spend if we are willing to live off cheap ready meals, chicken nuggets, pizza, pasta with ready made sauce and no fruit or veg for snacks but crisps, biscuits and chocolate.
It's no wonder its hard work to eat well on a budget. I know we could make savings (ie cheaper meats is a big one) but I want sustainable good quality meat and fish instead.

Good morning all,
Hope everyone had better sleep than I did in this heat.
I fell off mumsnet for a while. I got taken out by a quarter of a mcflurry. Seriously. The amount of added lactose in that makes it one of the most lactose laden foods after whole milk (I discovered later). And I thought I'd be ok as I can normally handle a bit of ice cream. Resulting awfulness meant concentration disappeared!
Still maintaining happily though.

Eats great to see you back.
I got taken out by a quarter of a mcflurry that's the best excuse ever
I have put on 2kgs in 2 days according to my scales
I hope it is due to the very hot weather and heat retention, although I think some of it is due to overeating/overdrinking as jeans a little tighter than normal!

They put in extra lactose? Why? Hope you're ok now eat

Scales are up by a couple of pounds here, reflecting my week of no fasting and falling off the sugar/booze wagon. I blame the humidity - sometimes only a cold beer and or ice cream will do.

I'm doing a team race for life thing tomorrow (just 5k) but am hoping it's going to be a bit cooler here. Very glad it's not today or indeed yesterday when it reached 32C. I wouldn't mind doing it in the rain though though looking at all the rain forecast for today and overnight it's just going to be unpleasantly humid.

I grew up in the 80s when it was crap food central, though luckily my mum could cook. Plenty of people were already being brought up of pop-tarts and shit microwave/tinned type meals though. And snacks were cheap.

But it still wasn't on the scale that it is now. People are eating all of the time, and apparently it is impossible to sit and watch a theatrical performance or go to the cinema without continuously consuming.

I'm trying to find the right balance with my DSs and so far so good I think. One of them definitely does the "I'm hungry" when he really means "I'm bored" so I must remember to try and divert this over the holidays. At 10 and 8 they are definitely old enough to wait for meals most of the time (their mum needs to remember this too.. )

I'm finding it really interesting as we head towards the 2nd anniversary of the TV programme. DH and I started 5:2 at the start of the September.

Since then I've tolerated my kids skipping meals and eating when hungry but they have learned to tolerate that I no longer buy snack food at all.
DD now gets through enormous quantities of cottage cheese, DS eats carrots till he turns orange
BUT
they are both looking lean and well (16 and 13) and know very well what full means - they will often push the plate away if I cooked too much pasta (to finish the packet)
I have to hope that they will never get overweight because they understand the industry and to listen to their bodies.

Last night we had friends round and ate wall to wall junk - but it was supper -
24 packs of wotsits got eaten and multiple tubes of pringles
it was fun - but only once every two months thankyou!

Eat Mugged by McFlurry
I've never tried one. I do like an ice, especially in this heatwave (we'll probably all put on a few ice lb)
However, 5:2 has changed my taste buds, so the really sweet junk is now inedible.

Btw: am I the only person who spends much MORE on food because of 5:2 ? - I no longer eat crap and I hate cooking, so I now go to high-quality restaurants (no problem, the Bank of Choc is very healthy and it all tastes sooo much better)