Tag: t_L@Ctrl

BMI Loss@ctrl: self-care^self-hate

Posted on by tiger40490

Big part of my cabin fever is diet loss@control, esp. the wrong-time temptation. I’m used to be in control, so the loss of control is devastating, /degenerative/ and destructive.

Self-hate, unreasonable expectation … are part of the underlying….

What we need is compassion and self-care. In my preoccuation with BMI, I fail to recognize and celebrate the huge effort and success in

  • avoid family meal when not hungry
  • starch
  • fat
  • raw veg + fruits
  • chia seeds

Pehraps my diet is not lost, but BMI battle is in decline? If that’s the case then we need the bao3shan1 strategy.

Perhaps the increased calorie intake (presumably starch+fat) is directly due to stress-coping.

Perhaps what I need is warrior diet — Go without starch/fat for 16H everyday.

L@Ctrl^dailyBattle ^avail^ badFoodList ^sustainable

Posted on by tiger40490

k_daily_battle

  1. t_supper and t_y4h4@home automatically imply t_dailyBattle
  2. I feel t_dailyBattle and t_L@Ctrl should not appear on the same blogpost.
  3. t_badFoodList is strictly for lists
  4. if possible, availability category blogpost should avoid those tags above. A blogpost in this category should be mostly about temptation.

t_Sustainable is about life-long habit and adjustment

## what calorie-dense foods are binge-risky #nut

Posted on by tiger40490

Note water content is arguably the biggest unsung hero/ having the potential to save the day.
Many otherwise binge-risky calorie-dense foods are saved by the high water content — fruits, smoothie, chendol, red-bean congee, even ice cream (with chia seed),,, The more water content, the safer, since the stomach gets filled up by the water content which serves as a binge-preventing circuit-breaker.

  • nuts — prime eg. I can binge i.e. eat a lot quickly. Some people are naturally protected from this binge risk.
  • creamy cakes, fried foods, chicken skin, potato salad — are the worst fatty foods. High binge risk.
  • starch — I can eat a lot in one meal, including the fibrous starch like starchy roots.
  • lean meat — (not KFC)
  • cooked meat — I can binge iFF with rice

— a few foods with moderate binge-risks

  • 🙂 chocolate? I usually don’t binge, not at the same level as cakes or potato salad.
  • 🙂 avocado?? not sure. Not as tasty as cheese cakes and more natural and more fibrous.
  • 🙂 fancy nuts and avocado? binge-risk is limited by cost ! Rather expensive, and seldom offered in quantity.
  • — low risk
  • 🙂 fish — (non-fried) I can eat quite a lot but fish is almost always low-fat, low-starch so I get filled up without too much calorie load.
  • 🙂 porridge
  • 🙂 whole fruits — most of us can’t eat too much fruits (with the sugar), largely thanks to the water content
    • Watermelon — i can eat a lot but not calorie dense 🙂

–fat without starch or sugar without starch are significantly less binge-risky than with-starch

  • eg: cheese alone
  • eg: fried peanuts and many fried nuts are not tasty
  • eg: chocolates — actually i won’t eat a lot
  • eg: red bean paste alone (not in a pancake) I won’t binge.
  • gr8 eg: candies
  • gr8 eg: raisin, dried fruits
  • gr8 eg: visible sugar on biscuits and cakes
  • gr8 eg: among Indian deserts, those very sweet are the least attractive

##[18] binge: interleave + low_cal fasting@@

Posted on by tiger40490

Until I started counting calories, I wasn’t aware of these calorie binges —

  • froyo —  I can easily eat 600 cal in one go
  • 汤圆 — 350 cal/10 pc. I can eat 700 cal in 30 minutes
  • ice cream — one women’s fist would be 300 cal. I can eat 4 of those, or 1000+ cal in one go. However, far less dangerous if with raw veg — ice cream: controlled indulgence
    • always eat with plenty of raw veg
  • peanut — (roasted in shell, Chinese flavor) without control I can finish a 400g packet in one go without realizing it … probably 1500-2500 calories.
    • always eat with plenty of raw veg
  • [u] chee**cake (#1 biggest calorie binge) — I can eat 4 slices quickly, up to 2000 calories over a few minutes. See cheesecake #1 high-cal food I eat
  • [u] pecan pie 2000 cal for 16oz .. I can presumably finish in an hour.
  • [u] pound cake — about 2000 cal. I can presumably finish 66.6% – 80% in one go if nothing else
    • always eat with plenty of raw veg
  • [u] tuna subway — see tuna subway: not low-cal at all I can finish a foot-long in one meal, topping 1000 cal even without cheese. Staff usually add 6 cheese slices i.e 300 calories so total 1300 calories in one meal
  • [u] Philly cheesesteak — I ate a footlong within an hour. At least 1000 calories.
  • [u] potato salad — I can eat 1000+ cal in a day, over 2 meals.
    • 🙂 I believe due to fiber and starch, potato is more filling than other binge foods so I only finish 1000+ cal over 2 meals
  • [u] creamy white sauce — in a noodle or rice. I would think the sauce alone contributes 300 calories (400 if I ask for more) With the starch I could top 500-700 calories in one go
  • [u] creamy soup — less fatty than white sauce… 200-300 cal for 16 fl oz i.e. 2 standard cups. I I can eat 400-600 cal in one go.
  • Indian buffet — probably 2000-3000 cal in one meal without fried stuff
  • … However …
  • chocolate binge is never as big as potato salad, or ice cream
  • cheese pearls — as part of a salad, presumably and theoretically, I could eat 700 up to 1000 cal in one go, but I guess this is more like chocolate
  • [u=popular in U.S. only]

Pattern — fat and starch are most dangerous, devastating, destructive, hard to contain, like a tornado. This is one of the biggest long-term challenges to my wellness (long-term challenges 1)starch 2)binge) so the hours and hours of deep introspection, experiments, discussions are worth it. I’m willing to spend a lifetime total of $50k to get rid of this uncontrollable habit, but that’s not realistic.

I tend to question if the calorie numbers are accurate but I have no evidence against them.

#1 Solution discovered @ X’mas 2018 — what2go with raw veg #celery

Suggestion — interleaving — is it possible to deliberately introduce a few days of low-cal dieting? Ideally before the binge, but afterwards is also a reasonable idea, but not as a self-punishment. Key idea is to convert the binge into a controlled, planned part of a program.

#1 defense after losing control: bao3shan1

Posted on by tiger40490

In my vernacular/jargon, Bao3shan1 (宝山) means street-by-street defense.

  • slogan: When I lose grip I don’t Give Up control. I continue to exercise self-restraint under severe pressure.
  • slogan: damage control. At this very moment, some level of self-discipline can limit the calorie impact.
  • slogan: stop the bleeding

If you never lose a battle, then you are not struggling enough and your goal is not challenging enough, or you are very harsh and depriving yourself completely.

Losing control doesn’t always happen in a big binge… It could be a single chunk of creamy cake. It could be small as an egg tart but at the wrong time. Out of a thousand (healthy) adults, each will lose control and give in to food temptation once a while. What can we do? Avoiding temptation is always better, but we will face the temptation some day. Therefore, My strategy is mostly on damage-control. Here’s a vivid illustration of damage control —

On History channel, I watched a documentary about Second World War U-boat bunkers (https://www.historynet.com/frances-u-boat-bunkers-survived-the-war-and-thrive-today.htm). Huge Tallboy bombs were able to penetrate one layer but not another layer of the K3 bunker. This Tallboy vs K3 story parallels the bao3shan1 battle.

(Shall we merge into the bigger blogpost https://btv-open.dreamhosters.com/wp-admin/post.php?post=16427&action=edit ? No need.)

y slim down further when I’m slimmer than most#Susan

Posted on by tiger40490

Hi Susan,

You are the first slim healthy Chinese women asking me this same question. A number of guys I met asked the same and a few women with “average” BMI also asked. I can see all of them can benefit by slimming, but they wondered why I also bother to slim down.

  • Reason — self-control. It is an understatement to say I have a tendency to overeat (at least 1.5 times the daily calories intake of people my age) and put on weight. See binge. This is a result of a life-long eating habit since secondary school, when I typically ate twice of other boys’ intake, and I won a few eating contests, undefeated. Basically no one in my class could eat more than I did, period. As I grew older, my metabolism slowed, but eating habit and appetite persisted. I put on weight many times. For more than a decade (probably since my early 30’s) I have been monitoring and often controlling my intake level. Now it’s not about intake level, but all about calorie restriction. Once a while I relax my control and eat more in one meal than an average middle-aged man eat in a day. It’s either a binge, or a controlled release.

By slimming down, I either maintain or enhance control on my diet. When I see the result in weight, I feel a tremendous sense of self-confidence and self-mastery. Mind over body. I consider my recent weight improvement harder and more important than earning my Master’s degree. I would say very few things I have achieved in my life are harder than calorie restriction that I practice. Constant self-discipline. Daily battle. With 75% effort and 25% luck I’m winning this battle.

Looking back, achieving my weight loss was harder than the research, analysis and “legwork” involved in my property investments.

  • Reason — family history of hypertension and cholesterol, from both parents, esp. my mom. Low BMI is a major protection for my heart. In contrast, borderline-high BMI is more hazardous to me than the average individual. I once consulted a doctor about this point.

Based on my limited understanding, BMI was developed primarily for heart-health monitoring, prediction and management. My BMI is now around 20. I want to lower it to 19.5 and further down. In terms of BMI and heart health now I’m very safe in the green zone, and I want to get deeper green and then even deeper green. The more deeper green, the safer. I would have more healthy years to work productively, stay active and stay engaged, move freely by myself, and enjoy my life.

Green vs amber BMI is a life-n-death matter, impacting my longevity and quality of my later life.

Self-knowledge about our own health and genetic make-up is crucial.

  • Reason — fitness. I always run longer, faster when lighter. Now I’m the lightest in my adult life and can perform more chin-up than anyone in my circle, in fact, more than anyone I have met in my entire life. The most chin-up I have seen one guy did was in high school, at the age of 17 or lower, but I recently beat that record, largely due to my weight improvement.
  • Reason — self image. I always hate my fat around the navel. Now I have less fat around my abs than any time in my adult life. I have always wanted to have the abs on men’s magazine covers. It’s less about muscle size more about elimination of fat. It’s extremely hard to lose fat there, except for the professional athletes. Now my abs look that good — unthinkable all my life until a few months ago.