January 2 Sign In
RangerRickL
Posts: 8,469 Member
Did I exercise for at least 20 minutes?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
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Replies
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Yesterday, we left Chicago, which is a frozen place. We have unusual weather in that for the last week the high temperatures of the day have been about -1 to -4 degrees Fahrenheit. Much of the United States is colder than normal.
We have arrived in the Dallas-Fort Worth metroplex populated by millions of people. This was a historic “cow town” of Old West fame as cowboy country.
The saloon above uses the Longhorn cattle motif to attract tourists like me.
RangerRickL
Stay warm wherever you are!10 -
January 2
Exercise - Yes - 1 hour gardening, 2 hours cooking, 20min strength
Calories Budget - yes ... though a little hungry right now, but too comfy in bed to get food.
Tracked - yeeeeessssssss including the xmas cake ... left the rest at my sisters house so it can no longer tempt me...
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OMG I am freezing my tuckus off. I t is so cold I added long John's under my jammies. Work was teasing me how many layers will I be wearing out in drive thru on Friday. The high for the day is 2 wind chill is neg 24.
Love everyone's warm pictures it reminds me that this cold spurt should pass.
Time to exercise till later.6 -
January 2
Exercised?: Yes. 6km in 46 mins (hills)
Calories?: Yes
Tracked?: Yes
Managed to get wife out for a walk today. Only 1km in the forest (at her pace), but it is a good re-start. She has been most sedentary for too long.
My walk was it's normal pace (quick).
Looks like we have a lot of new starters here in UAC this month. Good to see.H...
General tips:
- Plan, plan, plan!
- Use containers that fit your meals/snacks nicely. Measure and prepare the day's food and place into containers. I use a drawer in the fridge just for that day's food. If it's already prepared, I have no reason to graze/overeat. Plus, smaller bowls makes the meal seem more filling.
- Calculate recipes BEFORE you start making it. You'll probably be surprised at how quickly the ingredients add up.
- Reduce stress! Even drinking some Tulsi tea can reduce boredom/stress/emotional eating significantly. I add Tulsi (holy basil) and lemon balm to my French press to soothe the coffee adrenal spike.
- Sit down while you eat. Every time. No standing in the kitchen, no driving, no walking. Sit down and savor it.
- Put effort into making solid meals. If you feel like the meal is a full treat, you will feel emotionally more satisfied and less compelled to snack later.
- Use a shopping list. Plan, plan, plan!
- Make meals in bulk. The containers come in handy again here. Plus, tracking is easier, and you save time.
- Get rid of the crap in your kitchen. Say goodbye. Toss it.
- Don't let yourself get ravenous. Eat a small snack if you must. You'll prevent overeating later.
- Identify your triggers and find solutions. Do you always eat in the car? Put your groceries in the trunk.
- Drink water!
- Use positive psychology. Cherish your successes, however small they are. Believe in yourself. Write down your wins, your strengths, and positive affirmations.
- It's easier to add minutes to a workout than to aim too high in the beginning. Once you've hit your goal, you might feel a sense of victory, which is motivating. The added minutes are a bonus!
- Save your favorite work out song for the end of your work out. It will keep you going!
- Understand that weight loss and chronic condition management are long-term goals. What if you don’t see results in one week, one month, or even one year? Long term trends are most important. You will have days when you overeat, or don’t work out. It’s not about being perfect. It’s about patience and persistence.
@erbear117. Good list of tips.
Things that helped me:- Be honest with yourself and others. This is actually the hardest thing to do. No fudging numbers, no bargaining, no "white lies" about what you have eaten or tracked. The truth is the truth. One of the best posts I have read on MFP was someone finally giving up lying to themselves and everyone else.
http://community.myfitnesspal.com/en/discussion/10469664/i-lied/p1 - Drink water (save calories for meal times)
- Snack as little as possible (save calories for when you can have a full and satisfying meal)
- Don't eat distracted (ie. not at the desk, not on the phone, not watching TV (or a movie), etc..). Think about what you are eating.
- You do not NEED to finish everything on your plate (irrespective of what your parents taught you as you were growing up).
- Track what you eat (you can find "sneaky" calories and plan how to avoid them).
- Record how you feel. What foods make you tired? What foods make you energised? What foods make you moody? What foods seem to put on weight?
- Forgive mistakes. Don't overcompensate. (We are all human, and this is a long game. If you mess up one day, learn from it and try not to do the same the next day. Do not try to exercise the mistake out or cut calories to compensate. This can lead to a downward spiral if you fail to make an elevated goal.)
- Balancing your macro's is a hidden secret to success.
I now have a high protein, low gluten diet (even though I am not celiac). This works for me. However it took months of experimentation to find the right combination.
How do I know it's my right combination?- I feel great.
- I am middle of my healthy weight range (BMI 21.8 as of this morning) and have been for the last 3 months.
- I have more energy now than at any other time in my life.
- My moods are better.
- It is not a struggle to eat the right foods.
15 - Be honest with yourself and others. This is actually the hardest thing to do. No fudging numbers, no bargaining, no "white lies" about what you have eaten or tracked. The truth is the truth. One of the best posts I have read on MFP was someone finally giving up lying to themselves and everyone else.
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30 minutes of exercise cleaning house, below calories and tracked food, met the 8 glass water goal!8
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Jan 2nd.
Exercised?: Yes - 4 mile run on the treadmill 7kph. Cleaning, household chores, rearranging furniture etc..
Calories?: Yes - 1001/1240
Tracked?: Yes6 -
Things that helped me:- Be honest with yourself and others. This is actually the hardest thing to do. No fudging numbers, no bargaining, no "white lies" about what you have eaten or tracked. The truth is the truth. One of the best posts I have read on MFP was someone finally giving up lying to themselves and everyone else.
http://community.myfitnesspal.com/en/discussion/10469664/i-lied/p1
^^^^This! This is why I joined this Challenge.
5 - Be honest with yourself and others. This is actually the hardest thing to do. No fudging numbers, no bargaining, no "white lies" about what you have eaten or tracked. The truth is the truth. One of the best posts I have read on MFP was someone finally giving up lying to themselves and everyone else.
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Welcome to Texas @RangerRickL ! Enjoy your stay4 -
@erbear117 and @craigo. Thanks so much for the tips! If anyone else has tips, please share. It really helps. I'm going to try more preplanning, and Craig's suggestion to not snack. I eat randomly, I eat randomly, it adds us and it's a pain to track. Thanks!6
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2nd January
Exercise yes
Tracking yes
Calories yes7 -
Exercise yes, 33 minutes with Leslie Sansone, 120 minutes cleaning
Tracking yes
Calories yes7 -
Day 2:
Exercise: Yes, 20 minutes moderatedly paced walk, 20 minutes brisk and 60 minutes Hot Yoga
Tracking: Yes
Calories: Yes, stayed under without eating back exercise calories.
Pleased with myself!8 -
Yes x 3
I love a good old Western, Rick. Have a great stay.5 -
Exercise: Yes. (30 min of walking)
Calories: Yes.
Tracking: Yes.6 -
@fatbambi2017 - I had already done 30 minutes of my senior exercises today when I noticed your post about Leslie Sansone. Yesterday I tried a HIIT exercise video based on a post by @oykucan; and I may try that one, again, another day...but not 2 days in a row. Today I tried the 45 minute Leslie Sansone American Heart Assn 3 Mile Walk exercise video. Now, I have 75 minutes of exercise today. That's plenty for an old lady...but it is interesting how many exercise videos are available. Adds a little variety to what my former routine was!5
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Yeaaa,
Exercise - Yep. Just walking but my dog now loves me
Calories - yep - well under
Tracking - yep
7 -
Did I exercise for at least 20 minutes? Yep, a 60 minute PiYo class in the morning, and a 60 minute PiYo class in the evening.
Did I stay within my calorie budget for the day? Yep
Did I keep track of everything I ate and drank? Yep5 -
Yes x37
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Did I exercise for at least 20 minutes? Yes! 38 minutes.
Did I stay within my calorie budget for the day? Most assuredly.
Did I keep track of everything I ate and drank? Absolutely.
Rocked it today!6 -
Exercise yes, doggy walk
Calories under with only a few exercise calories eaten back
All tracked
7 -
Exercise - 30 min of Insanity
Calories - Yes
Tracked - Yes6 -
Yes x 3 with 75 minutes of exercise (warm-ups, cardio, hips/thighs, abs & walk)4
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January 2
Exercised?: Yes. 2.5 mile jog in the FREEZING cold
Calories?: Yes
Tracked?: Yes
I have to admit that I am hungry. : (
I need to go to the grocery store tomorrow and get more veggies to fill up on!
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2 for 2: yes to all three5
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Exercise: yes—walked dogs and completed Day 1 of 30-day Betty Rocker Make Fat Cry Challenge
Tracked: yes
Under budget: yes5 -
exercise - yes but kind of skimpy
track - yes
under budget - yes (close)3 -
Competed Yes and stayed under goal
Tracked Yes
Exercised Yes3 -
Exercised: Yes (60 floors on Stairclimber)
Calories: Yes
Tracked: Yes3 -
Pass day1
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1/02
Exercise: Yes - 45 min PiYo / 20 sec Plank Hold x2
Calories: Yes
Tracked: Yes
Two days down, 29 to go!3
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