Intermittent Fasting

I’ve always heard good things about intermittent fasting for the purposes of weight loss and general health.  I’ve always found it really hard to keep track of when I should be eating or fasting.

However, tonight I just found that there is now “an app for that!”  — Meet “Zero” : https://medium.com/@kevinrose/introducing-zero-a-new-app-to-help-you-fast-209935e8245d#.oym5gfu5o

Starting tomorrow, I’m going to give this a try for the rest of the week.  I’ll be posting my weight measurements on this site soon.

Here are some good videos if you are interested in intermittent fasting:

Valter Longo, Ph.D. on Fasting-Mimicking Diet & Fasting for Longevity, Cancer & Multiple Sclerosis

Dr. Satchin Panda on Time-Restricted Feeding and Its Effects on Obesity, Muscle Mass & Heart Health

Ruth Patterson, Ph.D. on Time-Restricted Eating in Humans & Breast Cancer Prevention

Intermittent Fasting for Weight Loss w/ Jason Fung, MD

Another really good blog about Intermittent Fasting Can be found here.  It comes with a really good/concise intro to Intermittent Fasting, as well as some suggested meals to get you started!
https://www.jenreviews.com/intermittent-fasting/

 

 


*** Update: December 31, 2016:  Only after a few intermittent fasting occasions, I’ve lost approximately 11LBS — however, this is most likely water weight.   I’ll be posting more updates ASAP.   My goal is to do 7-days straight of intermittent fasting.

Intermittent fasting is an eating pattern where you cycle between periods of eatingand fasting. It does not say anything about which foods to eat, but rather when you should eat them. There are several different intermittent fasting methods, all of which split the day or week into eating periods and fasting periods. — In addition to the video links above, this is a good link to get started:  http://dailyburn.com/life/health/intermittent-fasting-methods/

Why “Dieting” failed for me…

We’ve all heard this:  Diets Fail!  Lifestyle changes Succeed!  — This can’t be truer.  Over the last few years, I’ve lost over 200LBS and have been slowly putting weight back on — approximately 75LBS of my total weight lost is back on.   It’s pretty easy to understand.

Here’s where “I” failed:

“Fad” and “quick-loss” diets fail over time

I am the perfect example of how NOT to approach a “FAD” or “QUICK-LOSS” diet like Ideal Protein, ONE Weight, Atkins, etc.  So let me explain.  I believe that there are three phases to these types of weight loss programs:

1) Getting initial weight off quickly – This phase where you will work closely with your support staff and follow your diet plan the closest.  Mainly, because you’re seeing noticeable changes to your weight/body within a very short amount of time… Even as much as weeks or a few months — this can be VERY motivating.  When I was on the ONE Weight diet, I was sometimes losing at much as 10-15 LBS PER WEEK.  This meant I had to buy new clothes fairly often; and, I was receiving A LOT of compliments about my weight-loss and overall appearance.

2) Education – This is the phase where you’ll be learning about proper diet, begin to form good habits, and slowly integrating a wider variety of foods back into your diet — like healthy carbs, fats, and sugars.  You’ll still be “dieting” — but working closely with your diet plan/staff to stay-on-the-right-track.  In my opinion, this is THE most important phase of the weight loss program because you’ll be learning how to manage your weight for the rest of your life.

3)  “Living” without a net – This is the phase where you’ll be taking all of the information and habits that you’ve formed through your journey — and USE them in your day-to-day life.   In this phase, you won’t be really “dieting” anymore because healthy eating and exercise will be 2nd nature to you.   This is the phase where IF you did everything right you’d be considered “FIXED.”

So, why did “I” fail???  Well, Phase 1 went really well; and, I lost ALOT of weight quickly and felt great.  WORSE THING EVER!  Why?  – Because I considered myself “fixed” way too early!  I went from a size 60″ waist down to a 38″ waist.   “VOLIA” I thought — I’m done.  I neglected to really LEARN about proper nutrition and diet.  Basically, I skipped Phase 2 and 3.   As you’ll see from the above chart, I lost the weight —- but quickly put it right back on after I stopped the “diet.”

I FAILED to create good, long-term diet/exercise habits.  I took the “short-cut” and didn’t truly “re-program” myself.   I truly believe that a “diet” cannot be maintained for the rest of your life.  It’s a quick fix!  Adopting life-changing habits is what really wins!

Here are some other factors that contributed to my failure:

Not logging food intake
As much as I HATE tracking my food intake, I TOTALLY believe that it’s important to successful weight loss over time.  Without knowing the nutritional data from the foods you are putting into your mouth, you’re treading on dangerous ground.  In a 2008 weight-loss study published in the American Journal of Preventive Medicine found that after six months participants who logged everything they ate or drank six days per week lost twice as much weight as those who logged their food only one day per week or less!  — It can be a chore; BUT keeping a food diary will assist you in staying AWARE and ACCOUNTABLE of what you are consuming.  The good new is that these days, there are some great mobile apps that can help.  My favorites are “LoseIT” and “MyFitnessPal.”  — More on fitness tech later. 

Not making exercise a “routine”
Whether you LIKE to exercise or NOT…. Its important to get into an exercise routine that you: 1) can do regularly and 2) ENJOY…   For me, I neglected to take time for myself to regularly exercise.  I actually started to see exercise as a waste of time — where I could be spending time working, surfing the Internet at coffee shops, spending time with family and friends.  Basically, I got LAZY.   I stopped seeing exercise as something that was fun — it became a chore that wasn’t fun and rewarding. 

So what am I doing now?  Actually, slowing down my ‘rush’ to lose weight.

  • STOP Dieting, instead making long-term lifestyle changes
  • STOP trying to make BIG changes to my diet.  Make slow/consistent changes that you can actually succeed at maintaining.
  • Using technology to help with quantifying my exercise and food intake
  • “Falling back in love” with exercise:  Walking, Cycling, going to the gym

Again, this is what happened to ME… Everyone’s body and mind is different.  I’m sure that many people have done diet programs that worked for them —keeping the weight off.  However, for me, I’ll never “DIET” again.

Follow my journey here: http://WatchWillLose.com

Thanks,
Will

My Fitness gadgets for 2013

So everyone, over the past year, I’ve been slowly putting weight back on… GRR… The 200+ LBS that I worked really hard to shed, is slowly creeping back onto my ass!  — NO BUENO!  —  I’ve also been having many false starts on “getting back on track”; however, I’ve really been noticing the OLD-FAT-ASS look coming back.

WSELLERS-BeforeAfter

 

I DEFINITELY DO NOT want to get back to where I was in 2009!  The guy on the left side is me, circa 2009.  The guy on the right side is me, circa 2011 – Since 2011, I’ve put BACK on approximately 50 LBS!

SO, for 2013, It’s time to  get this weight BACK off and continue working towards my goal weight of 200LBS.

 

From the beginning of my weight loss, I’ve found that using technology helps keep me focused on my goals.  Social Media keeps me honest and motivated, getting encouragement from people in my social circles and hearing about others weight loss successes.

Here are some of the fitness gadgets and applications that I’m using now:

 

WiThings Wireless Scale – $129
I’ve been using this scale for years — never had a problem.  I’ve found it a GREAT tool for keeping an eye on how my weight I’m losing or gaining.  It’s expensive, relatively speaking, but TOTALLY worth it.  This should be the first gadget you buy if you are serious about keeping track of your weight.  Also comes with a free iOS or Android application — so you can graphically see your progress.  Here’s a video of me on GeekBrief.TV. — Thanks to Cali Lewis for interviewing me!  A worthy alternative is the new FitBit Aria — If I was buying a new one, I’d try the Aria — just because I LOVE the Fitbit One so much! — Both devices can push your data into your social media circles.

 

 

 

Withings-Blood-Pressure-Monitor

Withings Blood Pressure Monitor – $129
So if you are overweight (or not), It’s important to keep an eye on your blood pressure.  High Blood Pressure is a tell-tail sign of possible cardiovascular disease.  The WiThings Blood Pressure Monitor accurately measures and tracks over time your BP.  As you lose weight and exercise, your blood pressure SHOULD improve.  Consult your MD if you have high BP — you may need to be on medication.   In my case, after losing weight, I was taken OFF of high blood pressure medication!  This device also can push data to your social media circles.  iPhone 5 users will need the Apple Lightening to 30-pin converter, unfortunately.

 

 

 

FitBit-One-in-ClipFitBit One – $99
I’ve had a love/hate relationship with these devices since I’ve started.  However, I’ll say the FitBit One is pretty cool…  Like a mogwai, JUST DON’T GET THEM WET!   A little sweat is OK — but just remember to take it off before throwing your clothes in the wash… I say buy!  The new version that syncs via Bluetooth rocks!

Here is a review I just did:          http://www.watchwilllose.com/2012/12/fitbit-one-review/
And, one of the original FitBit:  http://www.watchwilllose.com/2011/07/my-fitbit-review/

 

 

 

 

WahooBlueBRWahoo Fitness Heart Rate Monitor – $79.99
What can I say?!?!  It’s a Bluetooth 4.0 heart rate monitor.  This device will actively monitor and record your Heart Rate as you run, walk, cycle, etc.  Works well with Apple iPhone 4S and above— not sure about Android though… GRRR…  There is a dedicated iOS app from Wahoo; however, this device also integrates with Runkeeper and many other mobile apps.

 

 

 

RunKeeper-Logo

RunKeeper – FREE, $19.95 per year for an “Elite” Account.
This iOS or Android app let’s you track your workouts…biking, cycling, walking, etc… It also integrates well with other sensors and applications, such as the above Wahoo sensor, Nike+, FitBit, LoseIT, and Withings scale — just to name a few.  After using this app for a while now, it really works best when you are outdoors — and the GPS can track your location and distance.  If you are in the gym or indoors on a treadmill, you’ll have to manually enter some of the data.   I bought an “Elite” account — so that my followers can track me in real-time as I workout.  The Elite account also gives you access to more detailed reporting and fitness plans.  SEE HERE – For most people, the FREE account works just fine!

 

 

 

LoseIt-LogoLoseIt – FREE, $39.99 per year for a “Premium” Account.
Of all of the apps I’ve been trying over the past few years — I really believe that THIS ONE will help people the most with weight loss.  Why you ask!?!?  Many studies have shown that proper diet has more to do with weight loss than exercise.  I can attest to that personally!  One weeks where I’ve NOT exercised; but ate right — I actually lost weight.  However, I think that for overall health; YOU MUST do both.  Keeping an accurate food log helps you keep track of your caloric/carb intake.  LoseIt will definitely make this task easier.  It provides an easy way to log your food intake (food bar code scanner included) AND physical activity!  What I like MOST about this app is that it integrates EXTREMELY well with other fitness devices and applications.   This app also can push data to your social media circles.

 

 

So there you go… Of all of the apps/devices I’ve researched, IMHO, these are the ones that work best.  Plus — WORK WELL TOGETHER… which is important of you are trying to keep an overall view of your fitness and weight loss.  As I find new Apps or Devices, I’ll be definitely be posting on this site.

If you would like to “friend-me-up” on these apps, here are the links to my profiles:

WiThings Wi/Fi Scale Profile
WiThings Blood Pressure Monitor
FitBit Profile
RunKeeper Profile
LoseIt Profile

Hope this post helps you get started with your 2013 weight loss (or fitness) goals.  If you have any questions, comments, etc, PLEASE feel free to leave a comment or email me.

William Sellershttp://about.me/wsellers
http://twitter.com/wsellers
http://twitter.com/WatchWillLose

My 4-Hour Body Shopping List

Here is my list for the first few weeks of the slow-carb diet… All of these ingredients can be found at your local Whole Foods Market…. Or any grocery store… Try to get grass-fed beef if possible.

Thanks,
Will

BREAKFAST FOODS
—————————-
Flax Seed Oil (Small amount on spinach)
No sugar/salt added salsa (over the egg whites)
Egg whites
Frozen chopped spinach
Black beans (canned is fine… I hate soaking beans)

LUNCH/DINNER FOODS
——————————–
Lentils (canned is fine… I hate soaking beans)
Black beans
Chicken breasts
Chopped mixed vegetables
Grass fed organic beef
Canned tuna

MISC
——-
Balsamic vinegar
Macadamia Oil (for using on chicken or beef)
Walden Farms Salad Dressings (0 cals/carbs)
Almond Butter (good for if you MUST snack. 1 Tablespoon no more)

Wines
——–
Pinot Noir
Cabernet Sauvignon
Merlot