How I lost 100 pounds using the pancake principle

 Hello my friends. Thanks for helping me unpack some of my CPTSD issues from narcissistic abuse by four narcissist parents. I'm feeling more about now to return to the purpose this blog was created, to show how I lost 100 pounds without weight loss drugs or gastric bypass surgery. Tonight I'm going to explain, from an experience I just had, how I lost 100 pounds using the pancake principle. And it dovetails nicely with intermittent fasting and calorie restricting. 

The pancake principle is a term I coined to explain why it's so easy to overeat, past satiation. I noticed this early on in my parenting when I would make pancakes for the children's breakfast. Round one went down fast and if asked, the kids would say they wanted seconds. Seconds went down a little more slowly but still they'd say they wanted more. By the third pancake, they were usually full. And there sat the pancakes. So I figured out (yes, I'm a little slow) to only make the third batch pancakes after round two had had time to digest. 

Because that's what happens. While you are eating, the food hasn't reached your stomach yet. So you are at that point, still hungry. So part of how I lost 100 pounds was to wait until my food has settled to see if I am still hungry. I often find that I'm not only no longer hungry I'm actually really full. Like now for instance. 

I came home from work hungry enough to eat anything that wasn't nailed down. Seriously, the cats were looking tempting. KIDDING. So I made myself a high protein bread sandwich with smoked salmon and lots of vegetables. (about 300 calories, less the parts I shared with the cats) We're Catholic and its Lent so we are fasting from meat, sweets and alcohol. Eating Lent is also part of  how I lost 100 pounds. 

I wrote a blog post for my Great Food 4U blog while I was eating my keto sandwich and said that I was still so hungry, I might make myself another one. I rounded off my meal with two dates which are great for curbing hunger, curbing sugar cravings and boosting metabolism. As such dates also help prevent Type 2 diabetes, prediabetes (insulin resistance or metabolic syndrome) After my meal I still felt hungry for about 10 minutes. And then what I ate hit my stomach and now I'm almost too full. On a meal of about 400 calories. Weight loss isn't just about calorie restricting. It's about how, when and what you eat too. More on that later!  

March to Weight Loss with cinnamon to lower blood sugar and increase metabolism

Hi friends! Today on this blog about how I lost 100 pounds after 50 without gastric bypass, I'm looking at ways to March to Weight Loss (my monthly challenge). One way was with a simple supplement that lowered blood sugar and increased metabolism. What's this wonder weight loss drug? Well, it's not a chemical. It's something you have on your spice shelf: cinnamon. 

I'm not one to tout miracle pills for weight loss or any other health condition for that matter. However, cinnamon (usually taken in capsules), helped me lose weight by imitating insulin, boosting metabolism, lowering blood sugar, reducing stored fat and preventing (in my case actually healing) pre-diabetes (insulin resistance or metabolic syndrome) and ultimately diabetes. 

Whew that's a tall order. But cinnamon capsules can do it. They're part of how I lost 100 pounds and avoided gastric bypass. There's a catch, however. I had to use them as part of a low sugar, keto, calorie restricting 1200 calorie diet. Cinnamon capsules aren't a magic pill that lets you eat all the sugar you want and still lose weight or control diabetes.  

That's a trap many of us who have struggled with obesity fall into. Patients on "My 600-lb Life" often want weight loss cheats that involve no work and no change of habits. (Some of use even think gastric bypass is a cheat to avoid calorie restricting. Dr. Now of "My 600-lb Life" puts patients on a 1200 calorie diet but many fight him every step of the way. Some "My 600-lb Life" participants have even said they didn't expect to have to lose weight before surgery and that they "can't" follow 1200 calorie diet because they will starve. 

So cinnamon capsules should be used as part of a weight loss plan or method to curb diabetes, not as THE weight loss or diabetes management plan. I always say when I share tips that it's "part of"  how I lost 100 pounds. Just as there are a lot of reasons for weight gain, getting overweight and obesity, there are many aspects of weight loss. 

Thanks for reading and stay tuned for more March to Weight Loss challenge tips and the unveiling of April's challenge too! 

Note: these are the cinnamon capsules I use. Best price is Walmart Spring Valley. 

 

How I lost 100 pounds by drinking more: fat burner beverages for weight loss

Hi guys! Yep, you read that title correctly: how I lost 100 pounds by drinking more, and yes, even alcohol (in moderation).  Not drinking enough of right things (water) and too much of the wrong things (sugary drinks) leads to obesity. But reverse that and watch the weight loss! Here's how to drink right and why you should. 

Let's start with drinking wrong. I have to shake my head when gastric bypass patients on "My 600-lb Life" blame "water weight" or water retention when they fail to lose weight. Like water weight is different than just being overweight? And it's weird because they never drink water and over-consume sugary beverages. But the "My 600-lb Life" folks might be right about one thing: they probably do have water retention. 

Overeating, under-drinking good fluids and over-drinking bad ones is an obesity trifecta as "My 600-lb Life" shows. First, food cannot digest without liquid (welcome stored fat) however some liquids actually obstruct digestion (more stored fat). And while not drinking enough leads to dehydration and water retention, so does drinking too much of the wrong ones. Because...

Alcohol, sugary drinks, soda (even diet), caffeinated beverages and fruit juice dry you out but don't flush you out. They make you thirsty without quenching thirst. Your body retains fluid to keep hydrated. But that toxifies when you don't pee it out. You get UTI's from trapped bacteria. You drink more, gain weight, still feel thirsty, lather, rinse, repeat. 

Even plain water can dehydrate, weirdly, as I found when I had Covid 19. Plain water lacks electrolytes (calcium, sodium, magnesium, potassium mineral salts) which help the body process water. Yes, too much salt dehydrates but some is necessary for absorption. To lose weight and stay hydrated, I drink bottled water with electrolytes, Emergen'C and green tea with lemon and lime. 

Oh, and another problem with alcohol, sugary drinks and fruit juice is that they cause insulin spikes. Your liver can't produce insulin fast enough to process the sugar so it stores it as fat. Your metabolism slows and you get insulin resistance (metabolic syndrome) and overweight.  Fighting obesity is about drinking enough water with electrolytes and avoiding the sugary bevvies. 

The jury is still out on some aspects of caffeine and wine for weight loss. Certain caffeinated beverages are antioxidant appetite suppressants. Drinking coffee and green tea helped me lose weight by curbing hunger. Caffeine also boosts metabolism and helps flush fat but it dehydrates and can make you hungrier. Red wine is an antioxidant but not an appetite suppressant. It also loaded with sugar and calories and causes dehydration. Whatever you drink, make sure you're peeing enough. And watch the color of your urine. More on that later. 

Cheers!