Eating 80% at every meal

I have not been able to regularly work out since I hurt my back last year. The obvious result of this of course has been 4 kilos of fat in all the wrong places. I have resumed working out mid Jan this year. For a while I struggled with different work outs - primarly lost the habit of getting to the gym. Work outs were not enjoyable, appetite was not good - I wouldnt want to eat - but would eat anyway. Before and after a meal didnt feel any different in terms of satiation - just discomfort.

So I made a couple of changes:-

First was to make it a habit to get up at 5 AM everyday. I used to do it before hurting my back. But after I couldn't even walk, I used to sleep later and awake even later - sometimes as late as 9 AM. So making the change to 5 AM was a task - but that was the only thing I focussed on. Not really worrying about working out or anything else. Just waking up at 5 AM. Been doing it consistently for the last 3 weeks now.

Since I have been waking up so early, I have been able to fit in 3 -4 workouts a week now. That is making a big difference to my timing and my appetite. I feel hungry on the clock and when I finish eating I feel sated and not uncomfortable. For the last 2 weeks though I have also got into the habit of eating only 80% at every meal. Basically its just a case of being conscious of what I am eating and stopping when I feel just about to become full.

My weight has dropped from 76.5 to 74.5. Lets see if I can hit my current goal of sub-74 - I think I will.

Until next time.

Runaway appetite!

I did some minor weight training - back and some leg presses - and 50 minutes on the exercise bike. Burnt about 800 calories today. I am desperately trying to get my weight back under control. In the last couple of weeks it looks like I have actually put on about a kilo. However, I am actually increasing my mileage and intensity. What has however happened is that my appetite seems to be running way out of control. I sometimes eat 3 times between 6 and 12 AM in an evening. Not sure how to fix this.

Im going to post in a discussion at Runner's World and see if any one has any answers.