I did increase my protein component, to around 75-77 grams per day or even more on really heavy exercise days, which is significantly higher than many people eat on non calorie restricted diets. My typical exercise ‘fuel’ was, and still is a homemade protein shake ( I tried eating a meal instead but rarely felt able to exercise after eating and my badminton sessions start at my normal evening meal time) with 40g whey protein in it, cocoa powder, 10g carbs in total, and some omega 3 fat and fibre from chia seeds. This was started before my session and finished afterwards, so I had plenty of fuel, even though my daily calories were low. I am a little higher than that now I am on maintenance but have mainly increased fat and carbs (though still mostly healthy ones) to get my calories up.

I am starting to think that when we eat is at least as important as what we eat when it comes to staying healthy, and I am sure that fuelling my exercise like I did was what made it possible for me to continue in the way I did.

I haven’t varied my exercise program much, I was doing the badminton sessions before I discovered BSD, and I vividly remember ‘hitting the wall’ for a few weeks when i went really low carb before the problem just melted away, and I was just as able to keep going as I was on my former carby diet.

My advice would be to keep the protein high for the muscle repair and building, set the fat according to something like Martin Ankerl’s keto calculator to activate the weight loss (Google it, that was my main go to for advice on how to change my macros as my body composition changed) and carbs is whatever is left.

FFBB you have shown such strength today and it just wasn’t your time. You will know when it is xx

OMG!
Arrived at hotel and forgot they provide sweet treats in your room on arrival. Today was a beautiful smelling almond and possibly apple thing dusted with icing sugar and a white chocolate truffle.

I lifted the plate and inhaled. Several times. And then I did it again. I thought, what the hell, I’m on holibobs and they would be great with a cup of tea.

Then I marched down two flights of stairs, went outside and dumped them in an ashtray. It was going to be no good just putting them in the bin in the room.

I feel like crying. I swear I can still smell them 😇🍰🍫🍬🍪🍩

Instead I’m here with nuts 🥜 and cheese 🧀 And about to climb into bed.

Day 1 complete.

L xx

Ah that’s brilliant.

Many years ago when I was a child I remember coming home to find the family cat had rammed its head into the cat food tin and was lying on the kitchen floor struggling to breathe… All was well once dad extracted its head, all covered in Whiskas. I’d had a vision of you in a similar situation covered in custard cream crumbs! How rude of me! I think it’s called transference as that’s likely what I will be doing if I go quiet. You sound like you had a lovely week. I’ve been pushing down my calorie intake but it’s still a bit above 800. No sugar at all.

Warm bread with butter. Mermaid…now that sounds sooo good. That idea has me nearly drooling. I am back on the horse after last week’s overeating on the good stuff. Yes I agree, I know all the rules and ignore them when I’ve gone off piste. I watch those naturally slim people just have a little of what they fancy but that balance eludes me.

Self hypnosis. D’you know I used that to stop smoking and it worked. I know what you mean about the cost, I did once pay a large sum 25 yrs ago to a hypnotherapist to stop smoking. It worked for 3.5 yrs. Then I lapsed. And I found a library book which had taught me self hypnosis and it helped enormously. My mother in law was a hypnotherapist and she taught me a bit but really it isn’t rocket science. I think much of the training is about ethics when practising on other people. You presumably are never going to try to hypnotise yourself to do something you don’t want to do. And part of us always wants hot bread n butter. Just like part of me always wanted a nice ciggie with a coffee. But the cost:benefit balance was poor and I wanted the ciggies gone… am glad for it. I wonder. Somehow never thought about doing it for eating. Hmmm. Thinks! Great idea. Thank you. I’m going to ponder on this some more.

Thanks KrysiaD – I’m glad you agree. It’s clearly such a complex area and looking for patterns can become quite an obsession I find so when your sugar levels react differently to two apparently identical days it can be so frustrating. I expect I may well try some medication to supplement the lifestyle approach but hopefully at much lower levels than I would have done without the BSD. I have struggled with the mental and emotional side of this being for life and saw a video on you tube that really helped – its by Bill Polonsky called Psyching Out Diabetes which I would recommend when it all feels a bit overwhelming.

Thanks for posting Kate,stories like yours will help me to keep motivated as I’ve just started.

Hi Nancy

I’m 56 and have 3 and a half stone to lose,presently at 13 stone 4,started again today after spending a couple of days reading the forums and getting to grips with it all.A lot of the posts are very motivating and inspirational.I’ve started the BSD a couple of times before but fell by the wayside,hopefully this time I can stick with it.I’ve learned from my mistakes though and have realised it’s important to record everything I eat.Sometimes life got in the way and I didn’t record,meals out etc,people over for dinner,excuses,excuses.I have to be really serious with this and keep focussed for longer than 2 or 3 weeks.We’re going out for a meal on Monday,a burger restaurant called the Boozy Cow so I have to go with a plan and stick with it.I really have to make this work,need all the help I can get!

I am on day 19 of my first 8 weeks, not even at the 3 week mark and I’ve lost a stone. More importantly I feel lighter of spirits and happier and instead of boredom or stress eating I’m keeping busy and keeping a diary. It’s not a very interesting diary to be fair 😂

This thing really does work. I’ve only been genuinely hungry twice and I can take that if I’m going to be fitter and healthier.

The cravings disappeared so quickly and I can honestly say cake doesn’t interest me right now. I’d pay good money for a pack of ready salted crisps but keeping that at bay with spicy foods and new combinations and really enjoying it!

If you’re thinking about doing it I would urge you wholeheartedly to take the plunge. Planning, shopping and prepping have been key. Thanks also to all those who post on here. It gives me a boost to read your stories when I need it most.

Hello Nancy,
I have also started today, 10st 4lb, 3 stone to lose!
Seems impossible right now. How did you feel physically during the first couple of days when you did it before?
Anyway, glad to join you 🙂

Thank you Mary. x

FFBB, Well done for not hitting the bottle. I know how miserable it is to apply for a job and be pipped at the post. I was once told I was a “breath of fresh air, but we want someone we can mould”. This was for a Teaching job. Turned out they knew who they wanted all along but had to advertise because of the law.

You have done brilliantly and I am really proud of you.

Well done for the monthly average too. Results all around.

Take care.

Mary xxxx

Thank you! I’ve been surprised that I haven’t been hungry today, it looks like I haven’t eaten much (scrambled egg, feta and lentil salad, skinny cottage pie in the oven) but it seems to have kept bigger at bay. Perhaps it’ll hit me tomorrow.
I’ve got the recipe book but not the one explaining the diet, I’ve just read a lot online. I know the low fat line was a load of rubbish, and probably to blame for my expanding waistline! But it’s not easy getting my brain to override my instincts.
I’ll look out for those people, it’s always good to get some inspiration.

Some of the weight loss in the early days will be glycogen, if you are low carbing, or rather the water it binds to it. This will slow down after the first week so for the rest of the time your water mass won’t change much. Muscle mass will only decrease if you stop exercising them, as there are several stages to go before the body starts to consume healthy muscle and usually you need to be seriously underweight as well as calorie restricted to get to that point.

This will be the third day running that I have managed to get down to around 800 calories, (after weeks of general BSD) and the pounds are shifting, but today I have had to have two naps, and slept soundly both times.
Is this just because I had a bad night last night, or is it because I am losing weight too fast? (2lb in three days) Another possibility is that yesterday and the day before involved significant levels of physical activity, so maybe I should have increased my protein intake, somehow.

More than once in the past I have lost about 7 lbs in a couple of weeks, then either stalled or gone into starvation mode.
I didn’t know it at the time, but back then I wasn’t eating enough protein. This time I have already found that I need to eat around 80g protein, even on a relatively inactive day, plus I have completely ditched loose carbs for several weeks now, and don’t get the munchies any more. I am still worrying that I am going to hit the glycogen plateau or worse though.

How can I be sure that the weight lost isn’t just glycogen, or worse, muscle mass?

Disappointing day life wise. I applied for a job I really wanted. It was with the charity I volunteer for but I didn’t get it. I gave good answers but didn’t give the best answers that they heard so I didn’t get it.

I had hoped (really hoped) I had done enough to answer all the questions in depth but some of my answers fell short (I have requested written feedback but doubt I will get it!) They had a candidate that ticked every box and then some so he/she (don’t know yet) got the job.

I have handled the disappointment well though. 2 weeks ago I would have spiralled and hit the bottle but I think not drinking has enabled me to handle my emotions better. I am taking the positives and dismissing the negatives. I did well in the interview and proved myself and the knowledge I do have.

Stuck to WOE, well actually slightly under to help the monthly average.

Oh Lee, we really need a like button!

Fair strutted through the airport. One small treat (Dr Pepper zero) and currently sat at the gate eating a sweaty babybel cheese. Yum!

Hi Everybody,

Just a generic hello and keep well. I don’t have much to say (which makes a huge change). I have been babysitting my grandchildren all week and I am exhausted. Fell into bed at 10 and straight to sleep last night. Don’t think I will be up late tonight either.

I am hoping it is just from running around after my darling babies that I am so tired and not from anything else. I have been very good re- eating and have still not had a drink. In fact my lovely Jovis asked if I wanted to go to the pub and I though no….not because I might drink, but because I don’t like the lemonade they sell or the price they charge! So one up to me and our purse is heavier for it.

Dumpty, if your name is Angela Jayne, you may well be my long lost sister. I haven’ seen her since 1980….I got the Salvation Army to find her a few years back, but she wanted no contact. So sad. I am happy to take on anyone who wants the role.

Lee have a great weekend and don’t worry about the WOE (way of eating, I have to keep reminding myself), its only occasionally so just enjoy, within moderation of course ;(

I love to hear from our Antipodean cousins, please keep posting, EC and Crabbycams…I enjoy learning about new places and people.

Stay well everyone

Love Mary
xxxx

I’m going to propose that each person has their own exercise/calorie threshold and it is best to try out a couple of different strategies and then evaluate for yourself what works best for you.
Some people like Mixnmatch can exercise and not need extra calories and AnnieW is right, when we are fat adapted we have massive energy stores available to us.
But I found I could not survive on just 800 calories on the days I was doing any hard exercise (burning more than 500 calories a day) and I had to add back in extra calories to keep myself from feeling cruddy or worse, unleashing a ravenous out of control eating binge.
I now add back in about half the calories of what I burn off in hard exercise and that works well for me. I played around with it for weeks to figure out what kept me satiated and still losing (now on maintenance).
BUT, here’s the non-logical surprise kicker: I lost weight fastest, easiest and without hunger issues when I was doing the LEAST exercise and just a gentle, low level exercise like walking and a half-hearted Jazzercise class.
I think hard exercise might trigger a physical response that holds on to fat (and triggers appetite) — very weird — but the difference was absolutely unmistakable. So try it every-which-way and find your own sweet spot! We are all metabolically different.
As a final note: appetite is a mark of health, so I try to honor it — when you are truly hungry (and you KNOW!) you must honor that and feed your body some good food (protein, good fat, veg). Respect your true hunger.

Well said clarinetcathy! I want to lose 3lbs before cornwall and Ive just realised it’s two weeks tomorrow not three ! The only way I’m going to achieve this is to give up wine again 😂

I am making a pledge on here that I will get into the 9s by Saturday 15th September. Today I am 142.2 pounds. Three pound off by then will see me at 9.13. I want to be able to post that I weigh 139 lb on that Saturday. I have been faffing about with the same few pounds since coming back from holiday! There- said it! I will lose 3lb before 15th July!

CysterBSD800- just read your post and am amazed at how much weight you’ve lost since we started back in January. You must be thrilled! I am aiming for a BMI of 25. It would be lovely to have a BMI of mid normal range i.e. 22.5 but at 56 I fear it won’t be easily doable and I might look ill! I lose weight incredibly slowly. However, like you I am determined to keep going and will see how achievable things are the nearer I get to “normal”. I am enjoying this way of eating and have started reading about intermittent fasting as I think that might be the way forward for me once I hit maintenance. I will definitely never go back to eating bread, pasta, rice etc- you just don’t need them in your life. I cannot believe how well this plan has worked for us and I am glad that we have stuck to it since January even though the weight didn’t come off for me in huge amounts like I had thought it would.

I love reading the January starter posts and feel really inspired When I read that we are all still plodding on towards our goals.

Hi ClarinetCathy thanks for your kind comments. Yes it would be great to do the last stone together, you have done amazingly well. I have no problems with the food, it’s just a way of life for me now, but I have got into bad habits with the wine because of going out a lot with my man ! I don’t want to undo all the hard work I have already done, so I’m determined to cut out wine during the week and get losing again. I have not lost anything this week at all !

I’m going to the Races on 24 August and I can’t zip up the dress I want to wear. I’m going to try and lose 10 lbs by then and hopefully it will then zip up ! I’m also aiming for September to get to my target because I’m going to Croatia then.

Good luck everyone !

Seasidenana- so glad to see your latest post and I had a feeling you’d been enjoying life with your new man! Great that you’ve done so well sticking to BSD and have lost 37lb! Wow!

I am still plodding on and reckon I have about 10 lbs or so to go so it would be nice to share our last stone journey together!

There are still a handful of the January starters posting and I really enjoy reading their updates.

I am determined to keep going until September when I am off to Ragdale Hall Health Spa with my best friend and I am going to use that week as a reward and celebration for completing 9 months on the plan and hopefully getting to goal. It is a real treat and will be well deserved if I accomplish my goal weight of less than 9.7. I am currently 10.2 so in total I have lost a total of 33lb. I am going to try really really hard week by week to lose a pound every week if possible and by 25th September I hope to have achieved what I set off to do on 8th January 2017!

So happy you’re back with us Seasidenana!

Sunshine-girl
My wife complains of fish burps, but I do not seem to suffer in this way

Hi everyone, cannot agree more Sumo, oils are brilliant which is why this is not a low fat diet but good fats, like rapeseed, olive oil and you could include some cod liver especially if you are like me and dont eat fish – but boy do they make your breath smell.

Well done and happy birthday to Verano and good keeping the Greek meal to BSD food. Med food is sooooooo BSD friendly anyway, minus the wine.

Weight today is stable but BG has jumped up to 6.2 but I will take it all in my stride. Maybe it was the processed cheese on my frittata last night. Annoying as I stuck to the plan and swam for a total of 45 minutes.

Anyway, I’ll just keep on keeping on…

Hello fellow addicts. I’ve discovered that my happy place is having a full tummy. Almost too full for comfort. It’s not as if I ever went hungry as a child or even as an adult so I don’t know what that’s all about. Cleaning the plate and receiving parental approval? Who knows.

What it does mean I s that I have to find a way to either have a full tummy on the 800 calories (kelp noodles here I come), or try and find a new happy place not feeling full. The latter will be a challenge after 63 years of training.

I’ll post the weigh in from Monday morning after a healthy weekend. Dinner tomorrow night will be on the road home, so probably a McDonalds …. Chicken salad with some dressing followed by a coffee of some sort.

It seems a cold weekend is forecast, but clear so some walking, drinking a load of water, intermittent fasting (missing breakfast) will all help get the bod back on the path of righteous eating. I’ve walked more this week traipsing between the accommodation, food hall and workshop and feel fitter for it, but not had enough water and lapsed seriously re dessert and morning tea.

Best get to bed now ready for an early start to pack up the truck and get into the workshop early to finish some enamelling and possibly start some more etching.

Stay well everyone, thanks for all the interesting, honest and funny posts.

Hi all
I haven’t posted for ages because of meeting my new partner two months ago and spending lots of time with him ! My weight loss has slowed down, mainly because of drinking too much wine on dates ! I’m still doing well on the food side of things, and want to lose at least another stone. I originally wanted to lose more than that, but I now think as long as I’m in the normal BMI I will go onto maintenance. I have lost 37 lbs and everyone says I look good. I must say it’s fabulous to wear size 14 clothes and I can reach for anything in the wardrobe and it fits ! If I lose another stone I expect I will need to get Size 12 clothes, but many of my tops, coats etc will be fine.

Well done to everyone here. I’m going to try and get back on track and lose the last stone ! I’m going to Cornwall in 3 weeks so I need to get in with it !

Hi, on my last day of a short break. It was all catered so by dinner tonight I had succumbed to dessert (mini mud cake, cherry sauce and cream). But I didn’t have rice, pappadom etc with my butter chicken.

Still rather pleased that I don’t want sugar in my tea or coffee either.

Back on the wagon on Saturday. I need to bake bread (allowed one slice of home made sourdough a day) and shop for vegies (want to make the cauliflower and capsicum soup).

I hope by my Monday weigh in I will have undone some of the damage from the past 5 days. Three meals a day, no matter how healthy, is too much for my body. I’m quite happy with them, but not the bod.

What stood out for me flowers, is that you just don’t seem to feature in your story with any importance. It’s time to start taking back, because if you don’t take care of yourself, how can you continue to care for others?

I agree that in you situation, you might fair best making small changes initially, however, it can be very empowering taking control and tackling the BSD head on. Whichever you choose, know that you are not alone and that there are lots of people here to offer support and encouragement, help and advise. No-one here will judge you, so feel safe in the knowledge that you can share both your successes and disappointments along the way. Celebrate every little success and let go of the small transgressions, slips and blips. We are all human and there will be many of these along the way.

So, be kind to yourself flowers, it’s time to take something back for yourself and to make changes in your life, to ensure you health and wellbeing.

Best wishes for every success.

Hi everybody!
This will be my second stint on the 8-week BSD.
I lost 20lb first time round in Feb and March this year.
Just back from two holidays and have gained 5lb of that loss so quite annoyed with myself!
I have some motivation – a holiday with a friend for a week 6th September – so I have 9 weeks to make a significant improvement I hope.
Would love to have some buddies along the way!
Starting weight today: 16 stone 7 pounds (age 57)
Nancy x

Hi ladies

Quick update before I get on that aer lingus flight to Knock. There is a shrine there, so maybe I should pray for divine intervention for a bsd friendly break 🤣

Have weighed myself this morning. No loss this week but I’m not surprised given my inactive state, increased calories and whoosh last week! Plus lady pains started today, so I get all the luck!! I’m 144.6lbs. (10 stone 3). I’ll be interested to see what damage the weekend does. 😳✈️😈😱

Wish me luck team

L xxx

Oh and flowers, they will look after you on here. Have courage and faith. You won’t regret it 😘

TofiEm – I have thought about you post quite a bit over the past few days. I wasn’t a tofi because I had 3 stones to lose but I do have a severely damaged pancreas that struggles sometimes even on the small amount of carbs I am eating. I totally agree with what you say that s mall amounts of medication may give your pancreas a chance to rest to allow function to be restored.

I believe that the BSD is the only way for me to eat – for ever – but I won’t rule out a little help from very small amounts of insulin in the future if pancreas starts to struggle more. If this happens I won’t think of it as failure but just a temporary measure in order to preserve my pancreas, eyesight and feet while my pancreas recovers better function again..

Thank you for your post – it is good to have a plan of action for all eventualities. I still have my insulin from last year stored in my fridge. I won’t throw it away now.

Verano
I may be one of the odd ones, size and shape say I should be a diabetic, I have been told a few times by doctors, but I am an anomaly that just seems to keep generating my own insulin.
I have been taking Cod Liver Oil for over 30 years for my joints but some other suggested benefits below, could mean I have been doing my self, untold good without knowing it?

Dozens of studies have linked cod liver oil with the following benefits:
•lowering high cholesterol and high triglycerides
•preventing and treating diabetes
•lowering high blood pressure
•preventing heart disease
•reducing risk for osteoarthritis
•treating depression
•lowering risk for autoimmune diseases
•fighting eye disorders like glaucoma and protecting eye sight
•treating ear infections, allergies and asthma
•preventing and treating kidney disease
•helping to heal skin wounds
•maintaining bone health and preventing fractures or osteoporosis

Hi Mrs Honey there are so many of us here that have grown up with the ‘low fat’ mantra but believe me you can change your mind set. It may not be easy, it’s easier for some than others. Just trust in the book. If you haven’t read it then try and get a copy.

There are so many people on here that can testify that the ‘nonsense’ we were fed about low fat has done nothing but make us yo-yo diet for years. BUT, low carb/healthy fat does work. Just read some of the success stories here…. Captainlynne, KrysiaD, Californiagirl, Esnecca, Mixnmatch and JulesMaigret to name but a few who immediately spring to mind. (sorry if I missed any ‘stars’ out)

There’s lots of support on these boards so my tip would be use the boards, ask questions and give this way of eating a try. Good luck.

Hi flowers I can only reiterate everything that has already been said here.

Well done for ‘putting pen to paper’ you have taken the first, the most difficult and the most important step. There it’s ‘out’ now so you can start dealing with all your ‘demons’. We all have them.

You don’t say if you have the BSD book. If you haven’t read it get please yourself a copy. I often re-read mine when I’m feeling low or forgetting why I’m here.

I think wine is a crutch for lots of people probably because it’s the ‘accepted’ drug of choice in many countries. There’s an interesting thread on here ‘My relationship with alcohol’. Just type the title into the search box and it will come up. Also, there’s a very good book by Jason Vale which I think is call ‘Kick the drink easily’ or something like that. It’s very repetitive, and in some ways basic, but it certainly helps you to understand why alcohol is so accepted as part of life and in fact ‘non- drinkers’ are seen as the oddities. Worth a read anyway.

The support on here is tremendous so make use of it. If you can firstly get yourself familiar with the low carb/healthy fat way of eating reducing or eliminating wine will follow. Don’t try and make too many changes at once because you sound really overwhelmed at the moment. One step at a time and you WILL get to where you want to be.

You may not resolve all your issues in 60 days but there’s a really good chance that within a few weeks you will feel ‘in control’ of your body again, and that in itself will give you more confidence, and then it follows that you will start to ‘glow’.

This is a really great way of eating, as so many will tell you, so very best of luck. One day at a time and keep on posting.

Hi Sumo good luck on your journey.

S-g sounds good on all fronts you just have to keep reminding yourself……. Double Battle, insulin and temptation, insulin and temptation. You know you’ll get there in the end, we all will, if we just keep our eye on the prize.

Well, DAY 4 of 8 for me and I’ve dropped another 0.4lbs of my holiday gain so just 1.8lb left to go. I really hope I can manage that by Tuesday’s weigh-in and then I can tackle a ‘proper’ weight loss over the last three weeks of the challenge.

We went out for a Greek meal last night. I was celebrating, my 1st BSD birthday, and so in true BSD style I just had chicken kebab with some salad and tzatsiki. No wine, but at home, just a small portion of fruit salad with a touch of ice cream. I’m amazed at how easily I’ve slipped back into this WOE after being away for 4 weeks with no weighing or counting. I can only assume that low carb eating is now engrained in my brain. Let’s hope so anyway!

Hope you all have a good day.

Thanks dumptynomore. Don’t we all wish it could all be gone in one ‘whoosh’ but your idea of one brick at a time sounds good enough to win in the end.

Not very fond of green tea but I can see that you wouldn’t need a biscuit with it!

Yes, let’s start thinking about pulling up that chair, it’s possible, just have to ‘keep on keeping on’ and remember that our fate is in our own hands or maybe that should be mouths!

Thanks for your birthday wishes. I’m so pleased I’ve been able to be of help to others along the way but it’s also a two-way street and I’ve had great help from you.

I went out for a Greek meal to celebrate last night and as a good BSD’er had no starter just chicken kebab with tzatsiki and some salad. No wine but, at home, a small portion of fruit salad with a scant tablespoon of ice cream …. well it was my birthday!

It’s always great to hear from the ‘ long term maintainers’ you always help renew my enthusiasm. So here’s to year 2 and more success! Thanks to you all.

Lucia,
Trouble is, you’re supppsed to start from a squat or semi-squat position and that is not good unless you’re pretty athletic

John

And thanks for your positive words of encouragement Sunny B 🙂

Pod that would be a good title for the next 4 week challenge:
“July-August: keep on keeping on no matter what life throws at us” or something along those lines 🙂
I’ve been trying to think of words rhyming with August, but also think we need something positive.
I’m feeling more positive today, the weight I gained during my “off plan”
Weekend has dropped off after 3 days back on plan thank goodness.

Thanks Mixnmatch, I asked the same question just now on another thread, then remembered I had already asked it here. :S

Hmm, what about the advice to increase protein intake when training or engaging in significant exercise?
I recently forgot this advice, and regretted for two days following a particularly active day. ( basically felt like shit and had very little energy for anything)

Verano – happy BSD birthday. What a great achievement to be able to call yourself a true ‘non-carboholic’. I always enjoy reading your posts – you have been a real inspiration to me on this BSD journey. As Nettle said – aren’t we lucky we ended up here.

Lee I agree about the doc, so disheartening, would he ever try the bsd? He sounds more open- minded than many!
It’s really interesting when ‘friends’ do the sneaky sabotage, I think they must panic a bit and feel they need to get you back in the ‘box’, as though somehow you are challenging them or making them look too closely at themselves! A few people have posted about this phenomenon over the months, family as much as friends. It’s a bit shocking because you would presume everyone would be delighted and supportive! God forbid we change the status quo.

Do star jumps in two parts.
Lift your arms up and down.
Then your legs.

You dont have to do the two together?!!!
💪🏻💪🏻💪🏻💪🏻🤸🏼‍♂️🤸🏻‍♀️

Love lucia
Xxxx

Hi john,

What ever is comfortable.
Whatever you feel you can due with a little effort.

Now, there are 173 days to christmas.
do that many giant strides, or minutes walk, or hops, or anything.

Do somethimg different.

How about a more difficult challenge.
173 smiles or laughs or jokes?

Lighten the mood.

Love lucia
Xxxx

I grew up at the height of the low fat diet period, I suspect a lot of people doing this diet did too. Is it a struggle letting go of the “fear of fat”?
Any tips for a first timer? Also, I’m hypothyroid and worried about low blood sugar, interested to know other people’s experiences.