Running On Empty
DISCLAIMER: I am not a doctor. This post is simply sharing what I have experienced this year as I have implemented changes in the way I feed myself, with the goal of losing weight. What I share here should not be construed as advice.
When I returned home from Fort Worth on January 4th, I stepped on the scale and weighed 239 pounds. Yesterday the scale read 222.6 pounds. This change has come about by virtue of me following three simple rules:
1. Minimize sugar intake.
2. Cook your own food.
3. Consume all daily calories within an 8-hour window of time each day.
Past attempts at weight loss had me weighing the food that I ate, counting calories, logging specific brands and products into smartphone apps…the administrative demands alone doomed these efforts for me. Let alone the negative self-talk I would experience as I entered food items into the journal that I “shouldn’t” be eating.
This latest effort, with its simple rubric that requires no such tracking has resulted in the most consistent downward trend in body weight that I have ever experienced. I think it is the simplicity that has helped me stick with it.
Yes, I am exercising too - but I’ve done this consistently for years, while slowly gaining weight. I know it sounds like an oversimplification, but weight loss/gain is truly a basic function of calories in versus calories out. Mastering the diet is truly the last piece of the fitness puzzle for me. I won’t say that I have achieved mastery yet, but definitely feel that I am on the right path. Time will tell.
Some key takeaways:
Food tastes extra good when I’m hungry.
I sleep better on an empty stomach. The extra energy I have each day was an unexpected bonus.
My “bad” days are fewer, and sometimes planned. I’ll extend a fast to “pre-pay” for an indulgent meal, and even when I simply deviate from the rubric, I’ve been able to "get back on the horse" quickly, rather than regressing to my previous norms.
Hunger & emptiness aren't the same. Honoring a 16-hour fast has not required me to feel hungry to the point of distraction very often. For one thing, I’m asleep for at least half of the fasting period. Secondly, I have come to appreciate the empty feeling I experience mid-morning, near the end of the fast.
My three simple rules have a bit of nuance baked into them (e.g. home-cooking means eating less processed foods), but essentially they distill down to the notion of skipping a meal, everyday, in order to lose weight.
So much disease in America is driven by abundance and convenience. Introducing a little scarcity into my life has increased my health. My target weight is 210 pounds, which is 29 pounds lighter than I started the year. We’ll see if I get there, and how well I maintain that weight once it is achieved. I’ll keep you posted.
Sunday Supper
These Slow-Cooker Sticky Thai Meatballs look wonderful, and pair well with this Malaysian Coconut Rice. This Asian Vegetable Stir Fry rounds the meal out nicely.
Sunday Music
Daryl Hall of Hall & Oates fame has his own show on YouTube called Live From Daryl's House. In this episode, he plays a wonderful set of songs with the great Ben Folds. Enjoy!
If you know anyone who might like this essay, please send it to them.
Have a great week ahead! Offer support to others. Make good use of this day. And let me know how I can help.
Peace & Love,