Why Friday Matters. I weigh in on Saturday mornings. Thus, what I do on Friday nights can make a big difference in how things turn out. Since 2013 began, my average intake on Fridays has been much higher than during my halcyon days of last Fall:
|Aug – Nov 2012||1606.5||90.9||93.9||95.3|
|Jan – Mar 2013||1884.4||92.9||154.4||94.4|
This can be attributed to many things, including events, visitors coming into town, laziness, dates with Mrs. NJ, etc. Regardless of why, however, the fact remains that adding 17% more calories and, more importantly, 65% more net carbs, on Friday nights is really taking its toll.
I have, in effect, gone from having two Free Days each week to three. This is not good.
Fasting More. Another change I’ve noticed when comparing these two periods is that I was using extended fasting at least once most weeks last Fall but not this Spring.
|Dates||# of Weeks||Days <500 cal.|
|8/15 – 11/28, 2012||15 wks||13|
|1/1 – 2/20, 2013||7 wks||0|
The Fix. Simple enough:
- Stop eating more and worse on Friday nights, and
- Add back 1-2 days of extended fasting (Eat Stop Eat style) each week
I’ve already started: my intake from Monday night through yesterday — 45 hours total — was a mere 303 calories. I felt a bit hungry Wednesday afternoon but nothing that was too intense. In fact, it felt kinds nice to remind myself that I can exercise this sort of control if I choose to.
Depending on how things work out, I’ll do another extended fast this week, skipping either today or Friday. I haven’t decided yet but I will do one or the other.