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It’s been 6 months since my last post about my experience with One Meal a Day (OMAD). And I figure it’s about time to give a little update on how that us going.
Now for those who stumbled upon this post, OMAD stands for One Meal a Day. Essentially, it’s an intermittent fasting schedule of 23:1 hour eating window.
I’ve lost 30 pounds due to this lifestyle change and am continually losing at a healthy rate.
Depending on my schedule, I eat at noon and have some “dessert” (Hershey kisses, some chips, Graham crackers, etc). Then I only ingest water, tea, or zero-calorie beverage like Coke Zero.
Disclaimer: I am not a health professional. This is for informational purposes and is based on my individual experiences. Please do your research before attempting anything.
Now you may be asking.
Isn’t eating all of that unhealthy? So you can eat anything right lol? (ㆆᴗㆆ)
Well no. （ ￣ー￣）
I only eat enough calories for me to go about my usual day. That’s about 1500 max for me to lose weight.
And sure. You can eat everything. But is that how you are going to learn? Nah.
For example, I eat rice pretty much every day. But I make sure it’s a reasonable amount that satisfies me and is still under my calorie budget.
I went from eating 400g of cooked rice for a meal (when I ate multiple meals a day) to barely scraping 160g for my OMAD. And my stomach isn’t screaming bloody murder either.
But now onto the update.
What has changed in my OMAD lifestyle?
I have dessert now. (´﹃｀)
I usually spend about 20 to 30 minutes on my actual meal, but recently I felt like something was missing. So I added pre-portioned amounts of snacks to have after.
I think of it as a way to alleviate cravings my main meal (which is usually savory) can’t.
I always have three options that are out of sight in my dorm room:
- Hershey Kisses (3 or 5 at a time depending on calorie count after the meal)
- Utz Barbeque Chips (I will portion into super tiny sandwich bags and also deals with salt cravings since I don’t use salt to cook)
- Cinnamon Graham Crackers from Aldi (Not too sweet, but feels more carby to me (´･ω･`)?)
I never really feel the need to snack outside of my eating window because of this addition.
But I do avoid specific snacks that I know release the beast in my cravings like Oreos (basically the most addictive drug for me).
I stopped trying to “exercise”.
Hear me out on this one. I lack the executive function to proactively start and continue a habit that isn’t already batched in my already existing habit systems.
I would start then literally stop after 3 or 4 sessions. It wasn’t a lack of motivation. But a lack of discipline that reinforced with immediate feedback.
For example, I brush my teeth. I immediately know that they are clean. I can feel it and I can see it too.
Exercise doesn’t work like that. You have to keep at it.
So now I just try to be more active. Walking back from getting something at my college’s main building takes me 15-20 minutes if I’m jamming to some tunes. (ﾉﾟ▽ﾟ)ﾉ
But taking the long way back bumps that up to 25-30 minutes.
That adds up if I purposely go there more than once a week.
Walking will have to do until I find a gym where I can lift to my heart’s content again.
48 hour fasts every weekend (for now)
So on weekends, where I know I’m not going anywhere [ha!] or doing anything strenuous, I do a water fast for 48 hours.
I plan it so most of the time I spend fasting is when I’m asleep.
I start on Fridays at 12-3pm (depends on when I eat my OMAD) to Sunday 12-3pm.
All I do is homework and my senior project, so no risk of overexertion.
I won’t go over this many hours since I like to eat lol. But it has definitely helped in learning hunger cues and why you should eat to live.
I probably won’t do these when I reach whatever my ultimate goal weight is, but it’s a tool I can use.
I have regular maintenance meals.
On the 14th of every month, I make that a day that I can eat up to my maintenance calories.
Currently, it’s… [leaves to check]
|･ω･｀) I’m back.
My maintenance calories are 1950-2060, depending on the formula you use.
Why do I do this? Because sometimes you need a break.
My birthday is on the 14th, so I can relax my restrictions within reason on that day.
Sometimes I move the cheat meal to another day, but I always adhere to having only one cheat/maintenance meal a month. It helps me build discipline and understand that this is a lifestyle change.
Related: Starting Over With My Weight Loss
What hasn’t changed in my OMAD lifestyle?
I still do OMAD regularly.
I haven’t had multiple meals for a while, excluding my past cheat meals. It works for my super erratic schedule in college (I’m looking at you, senior project) and I still have a decent amount of energy to move and learn throughout the day.
Not only has it made grocery shopping simpler, but it has also increased my appreciation of the fact I have better self-control than before. I mean, I don’t even really bat an eye at food when it’s not time to eat!
I still eat the same few recipes.
While it annoys my mom (rightfully so) that I literally cook the same 4 to 5 dishes for my OMAD, it does simplify everything from the calorie counting to the shopping.
I only tell people I trust.
To be honest, I don’t tell anyone (my best friend and my mom know) about the fact that I do OMAD. It wasn’t hard to explain to my mom since we fast for Ramadan every year. But my friend was a little taken aback. Once she understood that I wasn’t doing it as a fad but with detailed research (not to mention I want to go into medicine, so I better get my facts straight lol.) to back it up, she gave her complete support.
I still remember telling my past suitemates that I only ate once a day by choice (and because of that darn limited meal plan of mine). Everyone’s face was somewhat taken aback, but understandably so. It was just another instance of my INFPness word vomiting my thoughts to people friendly with me.
They treated me the same thankfully, but I still felt like I changed their perceptions of me just a bit.
So don’t do that. (。_。)
But overall, I’m still living life as usual.
Anyway, look forward to another update post about where I am on my weight loss.
(I swear those update schedules have ricocheted around the world with how infrequent they are.)
Are you doing OMAD? If not, let me know what works for you?