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Originally Posted by Centifolia
Mike, thanks for the quick answer. I've been reading the site.
5 Get daily midday sun or take 4-8000 iu vit D daily NOT... I get very little sun, and don't take any vit D supplement. I need to start some.
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Vitamin D is incredibly cheap for 5000iu caps. NOW makes a brand that is cheap and that works. On prescription D my levels stayed around 19, on the NOW D I was a 55 (during winter). I'm not a stockholder in them or anything, but they seem very cheap and are widely available.
Quote:
Originally Posted by Centifolia
6 Intermittent fasting and infrequent meals (2 meals a day is best) - NOT, I still eat some meals. I feel I need help in this one.
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I don't think most people who eat infrequently set out with that as a goal. Hunger tends to diminish with time. How long have you been following his guidelines? If you get hungry 3 times a day, eat 3 times a day. The only tweak I'd suggest is trying to eat a bigger breakfast than usual. That might be enough so that you can skip lunch.
Have you read GCBC? The argument there is that insulin is the driver of weight gain. Whenever we eat, our body releases insulin to deal with the food. If we eat less, hopefully we'll have less insulin release. I'm not sure if anyone has demonstrated differences in weight loss or in health by doing intermittent fasting. I like it for convenience: not having to eat at work is nice. I also hit a stressful point a few weeks ago and had no food at home, so simply didn't eat for 26 hours or so. By the end I was hungry, but not short tempered the way I would be on the SAD.
You also mentioned you don't exercise and eat "other dairy," those are definitely on the low priority side. You've heard the arguments for exercise, but there are some good ones against it (Trick and Treat lists some of them). Particularly if you're very obese at the moment, skipping exercise is probably a good thing.
For full disclosure, I do exercise twice a week, but I only do 5 exercises, 1 set of each with a lot of rest between exercises (about 30 minutes total). My goal is to be a morbidly obese guy who can do a chinup :-) People ask me about aerobic exercise, and I tell them I don't want to risk it while I'm heavy. Maybe once I'm thin it makes sense. Not really sure though. I imagine a cross country run once a week with interval training could be beneficial. I'll let you know in 90 pounds or so :-)
You're doing great, and have hit most of the biggies. About all I'd suggest is adding a daily 5000iu D supplement, and tweaking the breakfast to eat a bit more.
joe