Six Miles To Supper – Détails, épisodes et analyse

In today's episode, I'm taking you through my daily routine with OMAD, and I'm comparing that to what my day looked like when I was obese. 

Follow me on Goodreads. https://www.goodreads.com/author/show/15724807.Kayla_Cox

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The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept it Off Eating Whatever I Wanted https://amzn.to/2QjgUJ4

Overcoming Weight Loss Obstacles: https://amzn.to/3PJD6M4

The Laid Back Guide to Weight Loss Maintenance: https://amzn.to/3RUTT1p

Intermittent Fasting Workbook: https://sixmilestosupper.com/workbook/

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In today's episode, I'm talking about how important it is to make weight loss easy and enjoyable.  

Freebies: https://sixmilestosupper.com/freebies

The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept it Off Eating Whatever I Wanted https://amzn.to/2QjgUJ4

Overcoming Weight Loss Obstacles: https://amzn.to/3PJD6M4

The Laid Back Guide to Weight Loss Maintenance: https://amzn.to/3RUTT1p

Intermittent Fasting Workbook: https://sixmilestosupper.com/workbook/

Courses with Kayla: https://sixmilestosupper.com/course

Become an Insider: https://www.youtube.com/channel/UCEMrCcc4sJIRrMQoykLZMyA/join

YouTube Live Q&A 

In today's episode, I'm talking about the most important lessons I've learned in maintenance. 

Other links:

IF for Weight Loss Course

Become an Insider

Private Coaching With Kayla

Sign up for my weekly newsletter

My Books (ebook or paperback) on Amazon:

The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted

Overcoming Weight Loss Obstacles: How To Keep Going When Things Get Difficult 

Get the audiobook for free with a 30 day FREE TRIAL from Audible

My young adult fiction novel: Escape From Olshek's Castle 

ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT A MEDICAL PROFESSIONAL BEFORE GOING ON ANY DIET OR EXERCISE PROGRAM.

The following is an AI generated transcript of this podcast. 

Welcome to the Six Miles to Supper podcast. I'm your host, Kayla Cox, and I've lost over £80 with intermittent fasting six days a week, eating whatever I wanted at my meals, taking a cheat day every Sunday and walking six miles a day. And I'm here to help you on your weight loss journey.

Hey, guys, before you get into today's episode, I just wanted to take a minute to let you know about something you might not know about, which is my live Q&A, is that I do on YouTube. These happen on Fridays at noon Eastern, which for you international people, that is UTC minus four in these lives. I take questions from people in the chat.

So if you have any questions, you just can join up and you know, ask your question. Usually I'm live for about an hour and I'm usually able to answer all the questions that are asked. I'll put a link in the show notes to the live and if you are subscribed to my channel, you can also choose to get notifications and then that will alert you whenever I go live.

These lives are always a good time, so I hope to see you there. And this episode, I'm going to take you through my two maintenance experiences and talk about the similarities and the differences and what I've learned. I went from 220 to down to about 157 158, and that was my initial weight loss. I was really happy at 157 and I remember thinking, you know, we're coming up on the holidays.

I don't really know if I'm going to be able to keep this off. It felt so easy that I wasn't really sure, you know, like would it continue to be easy or what? And so I decided to maintain and I wasn't really sure what I was supposed to do. I kind of had it in my head, you know, Is it.

It was this question of is it is it like failure? If I continue to do the plan or some version of the plan, like, you know, is it kind of like graduating from the weight loss program and then you got to go back to real life? You know, this is where I had always failed. I had always gained the weight back, which was, you know, at this point in my life, I had done it many, many times.

I don't know how many times I had, you know, lost weight, gotten down to a goal away and then just promptly gained it. All right. Back. So I wanted to do it right. So I made some decisions that I think were really important right upfront. And that was, first of all, I cannot go back to eating how I was eating before, like eating all day, no boundaries with food, overeating, you know, on a regular basis, snacking all the time.

Those things I didn't think would be wise, you know, to do anymore. But as far as the day to day planner wasn't really sure. And so I decided to just keep the experimental mindset. And I just wanted to see, you know, like, what exactly do I need to do in order to keep the weight off another decision I made that was really important was to continue to weigh.

And my idea was, you know, I'm just going to do some experimentation here. But ultimately, if my if my weight start to trend upwards into a place where I'm just not comfortable anymore with the weight gain, then I'm going to stop. I'm going to, you know, change something up and I'll lose weight. My, my, my kind of vague idea was I'll I'll just go back on the plan that I know works and so I started experimenting and I tried to keep, you know, self-aware, like, you know, what's going on.

So there were days this would have been like 2016 and into 2017. I just would sometimes do, you know, homemade like I like to do. Sometimes I would do two meals a day. Sometimes I would do no fasting at all. Just eat, you know, like just be, you know, quote unquote normal, you know, just have breakfast and have lunch and have dinner.

And I would even experiment with like, okay, you know, like, what if I what if I snack? You know, what? What is that like? And I really wanted to see, you know, what works and what doesn't. And a big lesson I learned that year was that my walks were important and it wasn't because of calorie burn. I don't think, you know, it was more going for my daily walks put me in a good headspace, like it just made my emotional life better.

I found that I was a more patient person, both with myself and with my family, and I just didn't feel great if I didn't get out there and do my steps. So that was really the first lesson I learned in the maintenance journey was, okay, I need I need to keep active. And I found that I could maintain my weight pretty easily within like a £5 range based on my seven day average with really being pretty, pretty lax.

I would say like looking back at those times. I mean, again, I wasn't practicing intermittent fasting very consist ardently as far as like I didn't have a consistent plan. I was being really lucid. So maintaining my weight between 158 and 163 was pretty easy in my experience. It didn't really require too too much thought really, as long as I kept, you know, walking like I was walking and which was six miles a day and and just keeping on weighing that, that was really easy.

So then I decided in September of 2017 to start my YouTube channel, and I got it in my head that, you know, I really need to lose these last like, you know, it was at this point probably five or £6 to get, you know, into the normal BMI, which I know, you know, BMI is not perfect. It's arbitrary, quite frankly.

But it was the the yardstick that I had decided to measure, you know, by and and it did kind of bug me that I was a few pounds overweight. It did not bug me as far as my weight felt great. As far as me moving through life, I felt great. My energy levels were really good. I my joints were good.

I didn't I didn't feel like my weight was holding me back at all. But, you know, the idea of being on YouTube and having a journal about weight loss and being a little bit overweight, like, I just couldn't handle that. Like I was afraid of what people were going to say. And I wanted to be helpful to people like I didn't want the fact that I was slightly overweight to prevent people from learning about intermittent fasting and that kind of a thing.

So I thought, you know, like, I want to do this, I want to do it for myself, but I also want to do it, you know, just to show people that it's possible to do it. And so for the next year, I went on this journey of, you know, losing more weight. And so I went back to the plan that I had used to help me lose weight.

So that was eating one meal a day, walking six miles a day, and then taking a cheat day on Sunday. And I documented that process on YouTube. I just, you know, like every month I would sit down and give like a report of my numbers, what my weight did and all that stuff. And so I got down to a point by like the end of 2018 where I was like, okay, I feel like I'm just chasing a low number at this point.

Like, like there was there was just nothing that was like motivating me to lose more, you know? It was just like, Why am I doing this? I kept thinking, like, what? Like why do I continue to want to lose weight? I mean, and I wasn't even really wanting to is just kind of like, you know, you need a Y, right?

So I thought, you know, since I've been the type of person historically who's just never satisfied, like, no matter what the number is, it's like it needs to be one less, you know, like if I'm at 142, it needs to be 141. If I'm at 141 needs to be 140, and if 140, then I'll be happy when it's 139.

So I said, I'm going to stop doing that. I'm just going to be satisfied with that number, which I had been satisfied with. 158 So so I decided, okay, I'm going to try to maintain this and so here's what I've learned since then. So that started, you know, like at the end of 2018, I think it was around September or October of that year that I decided, okay, I'm done and now I want to maintain again.

And I wasn't really sure once again, like, what exactly does this mean? And I think that's where a lot of people find themselves when they get down to their goal weight. They're like, I don't know really what I'm supposed to do next. And so, you know, based on the the the things I had learned before, I knew I wanted to continue to be active, to continue to do my walks.

I knew that was going to be really important. And it was definitely important to continue to weigh. But I wasn't really sure about my day to day plan. I felt kind of I was overthinking it, quite frankly, which I tend to do about things. But I was you know, I was thinking, well, you know, I know what would work.

Obviously, eating one meal a day, like if I just kept doing what I was doing, I would either, you know, maybe lose some more weight or I would just maintain. And so that was an option. But then I thought, but what if, you know, what if the only reason I'm doing this is because I have this YouTube channel and people are watching me and, you know, and that created a little bit of a problem in my head because I don't want to do things like that just for the sake of doing them because I'm being watched, if that makes sense.

Like, I think it's much more helpful for you guys and anybody who watches my videos, if I do my very best to act as if in my own life, as if I do not have this podcast, as if I do not have the YouTube channel, and as if I have not written books about intermittent fasting and weight loss.

Because if I do that, if I, if I, if I try to just live my life in that way, as if I do not have those things, I feel like my daily actions are just going to be more normal and I know that this is on some level futile. The Hawthorne effect comes into play, which is, you know, when you observe something, it changes its behavior.

It just does. But I still try to do my very, very best to act as though I don't have those things. And so with maintenance, I was like, well, you know, like, I remember when I was maintaining last time, I was pretty loosey goosey. Like I really didn't have to be on any particular kind of like fasting window.

I could, you know, just it was just easy since then. So at this point it's been about five years and I've just been experimenting with all different ways of eating and, you know, like there have been times where I've done, you know, like two meals a day. Sometimes I've done just an eating window like a six, eight or an 18 six.

I've done shorter fasting windows to like, you know, like a 1212. And there have been days where I'll just do, you know, like no fasting at all. Like we're just going to have a, you know, quote unquote regular day. And so here is what I have found. Maintaining at a higher weight is easier. And maybe that sounds obvious to you when I say that out loud, but it really is true.

I mean, it was it was just a lot easier to maintain in that £5 range when I was up at that height weight. I mean, which makes sense. You can eat more at a higher weight and maintain that weight. When you weigh less, you have to eat less. And as someone who likes big portions and likes to eat, that is just something that I have had to learn that, you know, if I want to be in the one forties, then that means I have to eat at that 140 level, which is fine.

That's actually something that I that I can do without too much effort. But it does mean that I have to be a bit more structured than what I have found during both of these times of maintenance, that it's been very important to stay vigilant because those little habits can just creep back in, you know, these little things and it's like it's not it doesn't seem like a big deal at the time, you know, like one little time where you eat just a little too much or, you know, like that time you're like, oh, I'm just going to, you know, have the snack or, you know, those things can really creep in and then the weight

can start to come back on. And so just being vigilant about that and just remaining aware like, okay, why, why am I want in this snack and, you know, 99 times out of 100 for me, it's I'm stressed about something. So it's not actually that I want to snack. It's actually stress eating, which is not good. That will definitely make me gain weight.

And in general, what I have found because I am a tinkerer, I know that about myself. I like to experiment. I like to, you know, kind of see like, well, you know what? If I do this or what if I try, you know, this this way of, you know, doing, you know, an eating window, you know, or just doing it, you know, every other day, like, how is that going to work?

And I like to do that at times. But what I have found works the best is to pay attention to what's going on in my life and then proceed accordingly. So when my life is chaotic, you know, things are really stressful. There's a lot going on, maybe a lot of changes are happening. The best thing I can do is be on just a regular plan with a lot of just regularity.

So in other words, like just saying, okay, I'm going to do ad, you know, six days a week or I'm going to do, you know, six, eight, six days a week, or I'm going to do to med six days a week, just keeping it the same and not experimenting and not being loosey goosey. And when things are like really, really stressful, I'm talking, you know, not only are they hectic, but also maybe upsetting.

Like, you know, I've gone through a couple of different periods of time where it's been some really difficult things to deal with, like with some deaths in the family or, you know, of friends during those times. I have found it's a lot easier on me to just go back to Omaha six days a week, walk six miles a day, six days a week, and, you know, take Sundays off and just keep it super easy.

And it provides a balance there, because when life is hectic and I need my my, my eating life to be orderly. On the other hand, when my life is really calm and I've gone through seasons like this where it's like, wow, you know, like it's just been calm. It was, you know, no stress, really. Then during those times, it's a better time to try those experiments to, you know, like kind of be looser and see like what's going on, you know, how how's my weight going to do.

And so there is that balance there. What I have found to be most important, though, because I think this is something that happens to everybody on, you know, in maintenance there. You're going to have times, right, where your weight is going to be a little bit higher. And, you know, it may go out of the range that you want it to be in, like I like to say, a £10 range.

That's a good thing to shoot for. I know Joe Holman, a guy that I interviewed years ago, he's an Omega guy and he says £15. But, you know, like I like £10 of beef. 15 just a little bit, you know, like I feel like that's maybe a little bit too much free rein for me, but like a £10 range, right?

So I want to be in the one forties. But what happens when I get outside of the one forties, which has happened since maintenance? There have been times when my seven day average has even been one 52.49 because I keep track of all this stuff. And so I want you to know that like there are times where mine is not in range.

And so what do I do in that moment? Because those are the moments I feel like that are just crucially important. Nobody likes to talk about those moments because it's like, Oh, no, you know, you want to believe that it's always going to be easy, and sometimes life is just not easy. Sometimes you mess up, sometimes you just have water weight, like sometimes you get sick and that can cause water weight.

Sometimes you eat salty food and that can cause water weight. Sometimes you go on vacation, you gain weight, you know, there's like a lot of things that happen where you may just get into bad habits for a while. What what my process has been doing during those times is to say, okay, what's going on? Because that's the first thing, is to figure out, you know, like what's going on.

And usually if you're just able to just sit and think, you'll know what's wrong, like you'll know, you know, when you look back on your days, like, yeah, like there's this stressful thing happening. I mean, and there's lots of things that can that can mess with you. So in that moment though, if you will, just give yourself a pep talk.

And that's what I do. I just I sit down and I'm like, you know, what's going on? I usually can figure it out most of the time. I know at this point, like I am more self-aware than I used to be. And I can tell when when I'm, you know, feeling stressed out, especially if my sleep is out of kilter.

Like, that's always a big red flag for me. If I if I notice myself waking up too early in the morning or having trouble going to sleep at night, something's up. Got to get that under control. But I'll sit down and I'll just say, okay, what's going on? And I'll figure out, you know, usually it's just stress. And then the main answer is, okay, go back to the old reliable plan, you know, which is bad.

Six days a week, get down Sunday, what, six miles Monday through Saturday? And that's what I do. So and I've found that every time that I do that, then the weight, you know, comes back down, gets back in range, and there's nothing really to worry over. But I have had moments, you know, where I kind of get nervous.

It's like, oh, wait, you know, like, does this mean I'm gaining the weight back? And I always have to remind myself the only way that's going to happen is if I don't change something. And I think, you know, remaining humble always, like just remembering like, look, no one's perfect. We all mess up. If you're ever out of range and you realize, like, wow, you know, like even if you've gained, let's say you've gained ten more pounds, right?

Like you're not only out of range, you're like £10 out of range. All you have to do is just go back to work, go back to what worked, get back down into your range and then try maintenance again. Like it's it's a process is what I'm trying to say. So I hope that my experiences can help you on your maintenance journey whenever you get down to your goal weight.

Thanks for listening and I'll see you in the next one. Do you want to lose the weight without getting rid of the foods you love and that you know you'll go back to eating again? Anyway, my book The Laid Back Guide to Intermittent Fasting, teaches you how to practice intermittent fasting so that you lose the weight sustainably and keep it off for good.

You can get the audiobook read by me for free when you sign up for your 30 day trial of Audible. The link is in the show notes, and if you've gotten value from this podcast and you'd like to let other people know about it, it'd be great if you could leave a review on either iTunes or wherever you get your podcast.

Thanks.

In today's episode, Nikki Esquivel shares her 30 pound weight loss journey with intermittent fasting. An autogenerated transcript is available at the end of these show notes. 

Click here to connect with Nikki on Facebook

Click here to donate to Mercy House 

Other links:

Slow and Steady Success Academy Courses

Become an Insider on Youtube

Private Coaching With Kayla

Sign up for my weekly newsletter

My Books (ebook or paperback) on Amazon:

The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted

Overcoming Weight Loss Obstacles: How To Keep Going When Things Get Difficult 

Get the audiobook for free with a 30 day FREE TRIAL from Audible

My young adult fiction novel: Escape From Olshek's Castle 

ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT A MEDICAL PROFESSIONAL BEFORE GOING ON ANY DIET OR EXERCISE PROGRAM.

The following is an AI generated transcript of this podcast. 
Welcome to the Six Miles to Supper podcast. I'm your host, Kayla Cox, and I've lost over 80 pounds with intermittent fasting six days a week, eating whatever I wanted at my meals, taking a cheat day every Sunday and walking six miles a day. And I'm here to help you on your weight loss journey. Today's episode is a crossover from the Intermittent Fasting Success Stories series I do on my YouTube channel, also called Six Miles to Supper.

These interviews are recorded on Zoom, so the audio might be a little bit different than what you're used to on this podcast. Regardless, I hope you enjoy it. If you consider yourself a success story and you would like to be interviewed, please reach out to me at interviews at six miles to supper. Tor.com. Nikki Esquivel lost a £30 with intermittent fasting and she's kept it off for two years now.

So thank you for being here. Nikki. Why don't you give yourself a little introduction, Tell everybody who you are and what you do. I sure. Thanks for having me, Kayla. My name is Nikki Esquivel, and I live in the Philippines. I've lived in the Philippines for ten years, along with my husband, Anthony. We run an orphanage for street boys called Mercy House X Street Boys because there are boys now.

We have 17 boys in our home right now. We've had as many as 25 at times here and there. Ten years ago, we moved here from the U.S. We were just your regular typical American family. We had six children that we homeschooled. My husband worked outside and I stayed home and took care of the family. And just kind of your normal, average family that we're called to to come overseas and and start an orphanage.

So that's that's me. Wow. So why don't you give us a rundown of how you have found success with weight loss? How much have you lost and how long did it take? Sure, sure. It took about a year and I lost about 30 pounds. I was not ever what you would call obese. I was probably I'm five little less than five four.

So I'm not very tall and at my highest weight, I was probably about £170. So maybe by the doctors charts, I was I was on the edge of obesity. But what really challenged me to lose weight was I was just feeling so achy and old and bad every single day. When we first moved to the Philippines, it was busy and hectic and I lost some weight and I had a lot of energy.

And then as we got settled into our routine with our orphanage and kind of knew what we were doing and knew the ropes, we just I got a lot more sedentary. A lot of the work that we do here involves a lot of writing of newsletters and updating our friends in the States and all of this. And so there was a lot of sitting on the computer for me and I started packing on the pounds.

My husband and I started this nightly habit of having a glass of wine and some chips in our room, and it became every single night. And before I knew it, I had just put on weight and I just felt achy and uncomfortable. So that's kind of what led to the I just had to change. I knew I had to do something.

Mm hmm. Right. So. So you lost 30 pounds and it took about a year. What were you doing during that time? What was your daily routine like? Well, first of all, I learned about intermittent fasting from a friend of mine in the States who. Who's a lady much older than I am, and one of the a close friend of our orphanage.

I went home on a furlough and I saw her and she looked amazing. She looked thin, but just radiant. Her skin was beautiful, her eyes were bright. And I said, What are you doing? And she said, I'm intermittent fasting. And I kind of said, okay, well, that's great. And I didn't think about it again until I started to feel bad and realized I needed to do something.

And I thought, what was that thing that my friend said she was doing? And I just started Googling. So the routine that I settled on is I started out slow at 16 eight, I think was my first fast and I had to take a spoonful of peanut butter in the middle of my my fast I couldn't even make my first bypass because I was so hungry, but I stuck with six eight for probably a month.

And I was amazed in the first two weeks just how much better I felt. My my aches and pains started to go away. My sleep got a little bit better. Just small things of those non scale victories in two weeks time. I was already seeing those. And so about a month in I upped my my window. I made my eating window a little bit smaller and I did 18 six for a while now, now several years in, I'm in maintenance.

I'm about 132 pounds, I think. I don't weigh regularly anymore, but I know when my certain pair of pants fit a certain way, you know that it's time to to do something different. So my maintenance is either 24, so four hour eating window or man, just depending on how busy the day is. And I like to eat early in the day, so I will have a window for maybe 9 to 12 or 9 to 1.

You know, earlier in the day. And then I will close my window before dinner time for sure and just fast out the rest of the day with some decaffeinated coffee, helping me make it through to bedtime. So that's my my window. And I do exercise. I do walk about six kilometers. I don't know what it is in miles, but I think that's six kilometers, five days a week probably, and then two days a week of strength training with dumbbells, resistance training.

Just a an hour. I'm just I'm light near. Exercise is fairly light, but it's super effective, coupled together with with my fasting program. So when you are eating in the evening window, what do you eat? I'm a I'm a mindful eater, but I'm not on any specific plan. I'm not low carb or no sugar. I've toyed with those things.

I know you have to because I've listened to your podcast and I've tried temporarily and I'm just so unhappy right now. I, I like I can't have a piece of cheesecake if I'm at a gathering and there's cheesecake. Come on. You know, I'm not going to I'm not going to live that way the rest of my life. I'm more than 50 years old and I'm definitely not going to live out the rest of these years, not having cheesecake or not having so I'm mindful, but I do eat till I'm nice and full and satisfied.

I focus on vegetables and protein because I know those things keep me going until the next day. And then I usually do have a little dessert at the end of each window, sometimes a little glass of wine, even though it's still afternoon, just so I don't feel deprived. And then I shut my window and I think, okay, I'll see you again tomorrow, refrigerator.

And I kind of go about my day. And so you said mindful eating. I think that's really interesting. What what is mindful eating to you? Like what? How do you define that for yourself? I eat with a purpose. Like I know I need to get some fiber in my diet each day. I want to have vitamin dense food.

So normally I will have we don't have good lettuce here in the Philippines. It's hard to find. So I'll use a cabbage for my lettuce and I'll cut it up and then I'll put the things on it that I know have what I think my body needs. I'll put cashews and some raisins and other vegetables, some kind of addressing that doesn't have a lot of sugar in it and just make a really big, pretty salad and eat that first.

When I when I open up my eating window and I feel like I don't want to take a bunch of supplements, I just feel like, okay, I've you know, I've given myself food as medicine, and so I've given myself the things that I know my body needs. And it tasted good. But now maybe little something I want after that and I'll go for a little treat of some kind of a break before I shut my window.

I'm just mindful of what's going into my mouth. I don't eat in front of a screen watching a movie or on my phone or any of that I really look forward to. It's almost like a little ceremony. I get my food, I get my whatever I'm going to drink, and I'm excited. I like to be alone. If I'm if I'm eating.

A lot of times of the schedule, the kids is a lot different from my schedule. So I like to have that kind of as me times saying and just kind of enjoy my big salad and think about the day and, and and eat alone. Very good. And so you said you drink coffee during your fasting window and do you put anything in every district hit black?

I just think it's like I always have even before intermittent fasting. So that was an easy thing for me. A lot of my friends struggle with that, that splash of cream, that that's stevia or monk fruit or something to sweeten it. But I really have never used anything. My dad's a military man and so black coffee was I thought, that's all you could have if we put that around the house.

And so I grew to love it at an early age. So in maintenance, you said that, you know, occasionally maybe the pants get a little bit too tight. And so what do you do when you when you find yourself? It's like, huh, I think I've gained a little bit. Do you what has there been anything where you've noticed, like, oh, here's what I started doing and this is what led to it to a lot of gain.

Can you talk about that a little bit? I'll notice I get a little bit loosey goosey in my window. My my four hour window will still usually be 4 hours, but I'll have you know, I'll get a candy bar at the gas station. And when we stop, I'll get a few more treats here and there, and then I'll notice maybe the next week or so.

The the pants getting tight and I'll just go back to oh, mad for a few days. I don't stop having my little one treat if I want it, because I know that it takes time to, you know, to to gain it takes time to lose. I don't mean to do it overnight. I'm very thankful for my body the way that it is right now, the way that it's working.

I feel so good and I love the way that I look. So it's not a matter of beating myself up, but I just don't want it to get out of control. You know how one one kind of Lucy Day can turn into two, three, four. And before you know it, so am I still in intermittent fat? Start in my still on a health program at all of my.

So I like to rein it in kind of quickly, but I don't do anything drastic. I just go back to Oman and just kind of move on and it always resolves in just a very short time, just a few maybe three days to five days of being a little bit more mindful and it resolves. All right. And so do you feel like you have any challenges that you that you still face with this whole thing, or do you feel like I've pretty much got it under control?

I do sometimes have challenges. There are times that I have I'm challenged with being consistent, giving myself a few too many liberties sometimes. And I and I, one of my big challenges is, is finding good shoes here for my walking like I love to walk. And it's hard to find a good pair of trustworthy walking shoes when I find a pair, I I'll buy them and then when they start to hurt, it's hard to find another pair.

That's been a big challenge for me. So when I come home on furlough, that's when I. I get good shoes, good shoes that are made in the States. And then I but I mean, I'd a consistency as far as the fitness journey can still sometimes be a challenge for me because I can be an emotional eater and it's a very high stress environment.

I live inside the orphanage with the boys and my husband and some of our own kids and, you know, a lot of behaviors from past trauma come along with what we do. And so sometimes at the end of the day, I just think I just want a sleeve of cookies and need to end my and some days I give in to that.

And I'm sorry when I do and other days I don't. And I feel really strong that I didn't. But I still do struggle. I battle myself sometimes. That's good. Thank you for for sharing that. So I'm going to show my ignorance, like in the Philippines because you're in the Philippines. So Amazon is not a thing there. It's no, they have their own version, but it's local products.

So Amazon has just started delivering over here. We haven't tried it yet. I mean, we're missionaries, so we also have to be careful and frugal. And there are times that I just feel bad about dropping 100 U.S. dollars on a pair of shoes. But I think, yeah, Amazon has just started. And so I'm thinking it may be something that's worth the investment just because it it's my sanity, my mental health, those walks are my everything.

And like, I can't wait to get out there when it's time to walk. It's not even a chore. I never dread it. I don't think I've got it. I think, Oh good, I do it all at once. a6k all at one time. I don't break it up. I know that you break it up, but just. I know, I know my Marg when it's three K when I turn around but that's when I listen to podcasts.

Yours and others, I listen to worship music I can think have time to just not focus on the orphanage so that you know, that that walk is. It's one of my favorite things, actually. That's awesome. So what is one piece of advice that you would give to someone else? Right now they're on the weight loss journey. What would you tell them?

I would tell them to be patient on the journey. It takes so much longer than you think it's going to take, but it's instead of eyes on the goal all the time, eyes on the being skinny or eyes on the wearing a size whatever, or having a certain number on the scale just each day. Just enjoy the journey because it is going to take you longer than you think, but it's so worth it.

I am so thankful that I saw that friend and her glow and heard the words intermittent fasting and then, you know, came back here and thought I got to do something. I honestly I thought that maybe I have an autoimmune disorder or some kind of an illness or even ALS. Like, I scared myself because my body was just hurting and I was young for that.

I wasn't you know, I was too young to be in that much pain. And I would just I would just encourage anybody who's thinking about starting intermittent fasting to just start today, pick a pick a window that you think you can live with whatever food you really wanted when the windows closed. Just save it for tomorrow and do a little bit.

Do a little bit of moving, if you like. Put on a song and dance to one song with the blinds closed in your room. Just one song. Maybe the next week, two songs, little by little and just give it time. Give yourself a year. Don't, don't say if I'm not feeling better or looking great in 30 days, I'm done with this thing.

Give it a really good, fair shot. And I don't think anybody would be sorry that they did. I'm super thankful that I started this this journey. I can't even believe I'm in maintenance. I never thought I would say I'm in maintenance. I always thought I'd be losing those extra ten. Those extra five on there. I'm just I'm just exactly the size that I love being just a normal, healthy, energetic 53 year old woman.

That's awesome. And something I said, You've been in maintenance for a while, so when did you actually lose the weight? And so you've been maintaining for how long? It took about a year, a little bit more than a year to be where I was really felt like I wasn't going to go back and I was comfortable. So I started around 2020.

So sometime in the middle of 2021, toward the end of 2021, I would say I had lost all the weight I was going to lose. And then I became I went into maintenance. But even through maintenance, I worked on toning up things through exercise and trying to walk my 6ka little bit faster. Little personal challenges just for my heart.

In my own physical health. I do have my youngest child is a child who has Down syndrome. And so a big part of my motivation was just to be here as long as I can for him. So it's, you know, it's one of those special needs parent's worst fears that something would happen to you and your child would be left with somebody that isn't just as crazy about them as you are.

But for me, it was, you know, that bad thing was already happening. I was out of energy. I was out of, you know, desire to play and run and all those kinds of things. And so that was just a big part of my motivation to get myself together for him so that I can be the best mom. So, Nikki, is there anything else that you'd like to share about your weight loss journey?

I guess, you know, one one little tiny piece of advice that I'd caution people that are maybe just starting or haven't started yet is to be really careful about scrolling the Internet for advice. You hear so much contradicting advice. Meals, great. Oatmeal is terrible. Peanut butters, great. Peanut butter is terrible. And you can get yourself so confused. And I know you call this the research stage.

People will get there. It's so easy, especially with Reelz on social media, to hear from these influencers. All this contradicting advice and think, forget it, I'm not I'm never going to get it right, but you're never going to get it right if you don't get started. So my advice is just to get started, eat mindfully what sounds good to you and your window and just test it out and see what can see.

You will make progress if you're if you're reasonable with your input and your and you're faithful with your window, you will have progress. So don't be scared of all that contradicted contradictory advice. That's such good advice. Okay. So Nikki, if people would like to get in touch with you, connecting with you somehow, how can they do that? Sure.

So they can go to Facebook and look for Mercy House of the Philippines, and that's me. I run the page for our orphanage and I'm happy to answer questions. I can, you know, help somebody be there. Accountability, partner, if they need that. I'm happy to help out in any way that that is feasible for my time schedule and theirs as well.

So Mercy House in the Philippines. And I can I can help you out. Awesome. And can people donate to Mercy House? Is that like do you? I'm assuming charities always need money, right? Yeah. Yeah, we are. We're missionaries and we we don't we aren't allowed to work here. Even though my husband is a native Filipino, he's not able to work on the visas that we have.

And so, yes, anybody wanted to to donate to the work we do here. We have residential care for street boys and then we have a lot of community outreach. If anybody listening is planning to be in the Philippines for another reason and wants to join in a feeding program or community outreach, you can just come and serve food and meet the kids.

We'd love to have you. Awesome. And I'll put the link in the description so that everybody can find you on this. And so thank you very much for being here, Nikki, and for sharing your story. Thanks for having me. You've been a great part of my journey here lately. Kayla, it's been a pleasure to really meet you. Now that I've met you on a podcast, to really meet you on on a chat.

So thanks for the opportunity. Thank you. I hope you enjoyed that interview. I just want to take a moment to remind you, if you are a student in my slow and steady Success Academy that you have access to me during office hours to make an appointment. You just simply need to log into the academy and go over to the Office hours module.

So if you're having trouble implementing some of the concepts, be sure to reach out. Do you want to lose the weight without getting rid of the foods you love and that you know you'll go back to eating again? Anyway, my book, The Laid Back Guide to Intermittent Fasting, teaches you how to practice intermittent fasting so that you lose the weight sustainably and keep it off for good.

You can get the audiobook read by me for free when you sign up for your 30 day trial of Audible. The link is in the show notes, and if you've gotten value from this podcast and you'd like to let other people know about it, it'd be great if you could leave a review on either iTunes or wherever you get your podcast.

Thanks.

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In today's episode, we're going to talk about perfectionism and how it manifests with intermittent fasting, as well as some tips to overcome it.  

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The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted

Overcoming Weight Loss Obstacles: How To Keep Going When Things Get Difficult 

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My young adult fiction novel: Escape From Olshek's Castle 

ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT A MEDICAL PROFESSIONAL BEFORE GOING ON ANY DIET OR EXERCISE PROGRAM.

Want to be an Insider? Check out memberships on my YouTube channel. Click here to join.

In today's episode were talking about emotional eating and how intermittent fasting is such a great tool for dealing with this problem. 

My Books (ebook or paperback) on Amazon:

The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted

Overcoming Weight Loss Obstacles: How To Keep Going When Things Get Difficult 

Get the audiobook for free with a 30 day FREE TRIAL from Audible

My young adult fiction novel: Escape From Olshek's Castle 

ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT A MEDICAL PROFESSIONAL BEFORE GOING ON ANY DIET OR EXERCISE PROGRAM.

Mercedez Luck-Benedict lost 30 pounds and took her A1C from 7.2 to 5.8 with intermittent fasting.

To Connect With Mercedez:

https://mercedezlucke-benedict.com/

@mercedezlucke-benedict4043 on youtube

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Mercedez is a Pain Release Specialist

Intermittent Fasting For Weight Loss Course  (Don't forget to use coupon code PODCAST for 20% off!)

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My Books (ebook or paperback) on Amazon:

The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted

Overcoming Weight Loss Obstacles: How To Keep Going When Things Get Difficult 

Get the audiobook for free with a 30 day FREE TRIAL from Audible

My young adult fiction novel: Escape From Olshek's Castle 

ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONA

Megan Tillman lost 88 pounds in a little over 6 months with intermittent fasting, specifically OMAD - One Meal A Day. 

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My Books (ebook or paperback) on Amazon:

The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted

Overcoming Weight Loss Obstacles: How To Keep Going When Things Get Difficult 

Get the audiobook for free with a 30 day FREE TRIAL from Audible

My young adult fiction novel: Escape From Olshek's Castle 

ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT A MEDICAL PROFESSIONAL BEFORE GOING ON ANY DIET OR EXERCISE PROGRAM.

In today's episode, we're talking about counting calories and intermittent fasting: the good, the bad, and some ideas on how to educate yourself without becoming obsessive. 

Calorie Burn Calculator - these can be off by 30% 

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My Books (ebook or paperback) on Amazon:

The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted

Overcoming Weight Loss Obstacles: How To Keep Going When Things Get Difficult 

Get the audiobook for free with a 30 day FREE TRIAL from Audible

My young adult fiction novel: Escape From Olshek's Castle 

ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT A MEDICAL PROFESSIONAL BEFORE GOING ON ANY DIET OR EXERCISE PROGRAM.

In this episode, we're talking about intermittent fasting and exercise. 

Free weight tracking spreadsheet: https://sixmilestosupper.com/freebies/

My Books (ebook or paperback) on Amazon:

The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted

Overcoming Weight Loss Obstacles: How To Keep Going When Things Get Difficult 

Get the audiobook for free with a 30 day FREE TRIAL from Audible

My young adult fiction novel: Escape From Olshek's Castle 

ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT A MEDICAL PROFESSIONAL BEFORE GOING ON ANY DIET OR EXERCISE PROGRAM.