TEAM: Gutbusters (December)
Replies
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zimborunner wrote: »Question of the week:-
1. Tracking BEFORE I eat. I don't always do this, but it makes the hugest difference
2. Love loud music on the treadmill - my headphones
3. My Fitbit. The numbers are not my friend right now, but I'm improving them. Would love to see my resting HR go down this month.
@zimborunner. Can agree with all you your list.
What is your resting heart rate? What's your eventual target?
Pretty sure a lot of people do not understand the importance of this (and what the numbers mean). Mine's round 55, but I do a lot of walking (no running though).1 -
zimborunner wrote: »Question of the week:-
1. Tracking BEFORE I eat. I don't always do this, but it makes the hugest difference
2. Love loud music on the treadmill - my headphones
3. My Fitbit. The numbers are not my friend right now, but I'm improving them. Would love to see my resting HR go down this month.
@zimborunner Welcome to Gutbusters! Your list here is great - a mix of process-oriented stuff (pre-tracking food) and gear. My husband got a pair of bluetooth headphones, and I just realized that if he lets me borrow them, I'll be able to follow along to my favorite workout videos in the fitness room at the condo when we go away later this month. That's big, because last time, I had my little tablet on the floor on mute, and was trying to read the captions to figure out what the exercises would be, and therefore which dumbbells to pick up.
It's definitely true that you don't need "stuff" to succeed at weight loss, but some of this stuff does seem to make the path a little more enjoyable.0 -
Question of the week:-
1) Track everything I eat (Thanks MFP)
2) Eat smaller portions - or stop going back for seconds!
3) Eat small meals/snacks about every 3-4 hours with lots of water in-between.
Welcome back, @stimpy56! It looks like your three "things" are habits, which is perfect - everything I've read says that developing the right habits is crucial to succeeding at and maintaining a weight loss. Do you have any tips for what worked for you for making these behaviors habitual? Did you have to work at one at a time, or do anything in small steps, for example?0 -
Question of the week:-
1. Eat healthy breakfast not skip it
2. Drink 64 oz of water
3. Goal of the week to achieve above 2
I can do this
Welcome, @kkmark! Yes, you can absolutely do this. And the best thing is, each time you make the choice to follow these behaviors, it gets easier to do it the next time -- and it feels good to do it!
I also start about 9/10 days with the same breakfast: hard boiled eggs and coffee. They're easy to make in advance, I can eat them while my rascals are tearing apart the house waiting on me to make their breakfast (if need be -- that's usually only a Sunday morning thing), and the protein helps my belly feel full. And I like the coffee and tell myself that the milk is helping my bones (a self-delusion?). I actually look forward to this little meal as I'm going to bed each night - I know I'll feel better when I have it.
Anyway, my advice is: try to identify a small set of healthy breakfasts that you enjoy and that set you up for a successful day. The more you can get your body on autopilot, the easier it feels to make other good choices.1 -
craigo3154 wrote: »December 3
Exercised?: Yes (20 mins bodyweight exercises).
Calories?: Yes
Tracked?: Yes
Did not get out to walk today because of various work commitments. So I did my bodyweight routine which takes around 20 mins.
Happy to post the routine if anyone wants it. It can be modified to make it as easy or as hard as you wish.
Also turns out the lightning strike on early Sunday morning not only took out the TV, but the cordless phone base units (we have 2 phone lines and cordless base stations on BOTH lines no longer operate).
By family agreement, the TV will not get replaced till after christmas. In Australia, the biggest sales of the year are the day after Christmas, not Black Friday. Guess I will spend more time on the simulator working on becoming an even better FPV racing pilot
@craigo3154 When I was a kid, our TV broke and my parents didn't get another. In their case, they might not have had the money to buy one so it might not have been a true choice, but the fact is, I grew up without TV. And I'm so happy I did. It opens up your world not to have that black box sitting around, and gives you freedom to choose other things, like working on your drone racing!
Now that I'm a grown-up, we do have a TV, but just one, which is kind of unusual, and it's upstairs in the guest room. Watching TV/ movies is more of an event for the family, rather than a permanent fixture in the background taking our attention from each other.2 -
craigo3154 wrote: »@LesIckaBod. Great question.
I need to answer this in the past tense as I have been in maintenance for over a year.
The things that helped me the most:- MFP forums and the amazing people here - particularly UAC and TBL (UAC is the Ultimate Accountability Challenge)
- Forming the right habits - Tracking what I eat (MFP app makes that easy), daily exercise (MapMyWalk/Run/Ride/Fitness apps help track this), drinking plenty of water, prioritising sleep (etc...)
- Online research (particularly pubmed and other scientific sites) - Understanding how the body works, how food is digested and metabolised, what different food do to the body, how the body's daily cycles work, what happens when you eat (and when you don't eat). How fat is stored and used. The effect of excess fat on the body. How metabolic adaption works. The effects of different types of exercise on the body. etc... I could then apply this knowledge with the tracking and experiment on myself to find out what works and does not work.
btw. When the evidence behind reversing type 2 diabetes becomes mainstream, there may be a few class action law suits against government health organisations for criminal negligence in the care of those they were supposed to support.
@craigo3154
Can we say sugar is the new tobacco?
Love the idea about using online research. One thing about this weight-loss process that I've noticed is the need to treat yourself like your own little science project. It's kind of fun (ok, maybe just for nerds, but I know who am!) and if you try to look at your actions and behaviors like a scientist, I think it can give you some objectivity to make course-corrections without morality judgments. A scientist wouldn't say you're a bad person for eating extra treats at night; a scientist would look at the foods that were consumed earlier, the environment of the treats, the emotions at the time of the treats and ask what could be responsible for consuming them. And if you can start to identify that, you can make the changes.0 -
Username: amynew4u
December Week 1
Previous weight: 289
Current Weight: 285.8
note to self: pedicure time!
Three things that are helping me the most:
1. Tracking everything I eat/drink on MFP
2. One day, one meal, one walk, one goal at a time
3. Choosing to make myself a priority - for some reason, this timing seams right.
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michellelagle
Week: 1
PW: 157
CW: 154
3 things that help me and I appreciate as I am losing weight are:
1. Protein shakes
i drink whey protein with skim milk and it is really filling and it tastes delicious!
2. Fat Free/Sugar Free Foods
i learned A long time ago that as long as you have a low fat intake you will lose weight. Even if you eat sugar. But the sugar-free and fat-free pudding's and cakes but I have discovered have really help me drop the pounds and cut out sweets totally.I highly recommend this to anyone.
3: WII Fit
This helps me to get in workouts. I can walk and run in my home instead of feeling unsafe going outdoors. I also really love the Wii dance game that someone got me. Dancing for me is really fun and enjoyable. I burn calories and don't worry about getting exhausted. I just have fun with it
I really hope this helps out everyone❤️
I really want to be the biggest loser this month. 3 pounds is a great start I guess.4 -
Week:- 1
PW:- 176.4
CW:- 175 I'm thinking this is T/giving weight - probably won't be as easy next week.2 -
December 2
Exercised?: Yes - 30 minutes on stationary bike
Calories?: Yes - am now trying to lower my carbs, so we'll see!
Tracked?: Yes2 -
I can tell it's the beginning of a new challenge. There's a bunch of posters LOL. Here's a challenge for you all. Keep posting till the end of The Challenge and don't give up. It's only a month4
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LesIckaBod wrote: »craigo3154 wrote: »...
btw. When the evidence behind reversing type 2 diabetes becomes mainstream, there may be a few class action law suits against government health organisations for criminal negligence in the care of those they were supposed to support.
@craigo3154
Can we say sugar is the new tobacco?
Almost. Excess processed carbs are the drug. They are cheap to produce, heavily subsidised and have a long shelf life and psychologically addictive when consumed in excess. I think the advice around what we should eat and when we should eat has been based around commercial interests instead of health decisions.
Examples like the FDA food pyramid (which thankfully is no longer taught). Also Diabetes Australia being funded by the grain produces of Australia (tell me there is no conflict of interest there ). The dieticians association of Australia de-registering practitioners who recommend a low-carb diet for type 2 diabetic patients. Doctors trying to combat type 2 diabetes with drugs alone in escalating doses and resigning it to a "progressive disease" that will be debilitating and fatal. (Not once, did my wife's diabetes specialist, recommend any type of a low-carb diet. He was more concerned with medication to lower blood sugars than lifestyle.)
The rise in obesity and type 2 diabetes is directly correlated to the increased consumptions of processed carbohydrate. The people who successfully reverse type 2 diabetes do so using low-carb diets. One example is show in "Reversing Type 2 diabetes starts with ignoring the guidelines"
Look also at the "aetiology of diabesity" by Jason Fung.
Obesity is not a condition, it is a symptom of a greater underlying problem. In the US it is an epidemic.
A common complaint is that "I cannot exercise", so how can I lose weight through "diet and exercise". The truth is that you can lose weight without exercise, just by diet alone.LesIckaBod wrote: »Love the idea about using online research. One thing about this weight-loss process that I've noticed is the need to treat yourself like your own little science project. It's kind of fun (ok, maybe just for nerds, but I know who am!) and if you try to look at your actions and behaviors like a scientist, I think it can give you some objectivity to make course-corrections without morality judgments. A scientist wouldn't say you're a bad person for eating extra treats at night; a scientist would look at the foods that were consumed earlier, the environment of the treats, the emotions at the time of the treats and ask what could be responsible for consuming them. And if you can start to identify that, you can make the changes.
@LesIckaBod. 100% spot on.
I am a nerd, and love to get to the root cause of problems. Information is what makes it possible. "Data, data, data, I cannot make bricks without clay".
As everyone is different, they need to find out what works for them. What changes can they make that they can live with that will be of benefit to them.
What is working for my wife is different to what worked for me (she is now, for the first time in her adult life, NOT obese - BMI <30. She has lost 25kg (50lbs) so far.). She is still losing weight, where I have now been in maintenance for over a year.
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LesIckaBod wrote: »Question of the week:-
1. Eat healthy breakfast not skip it
2. Drink 64 oz of water
3. Goal of the week to achieve above 2
I can do this
Welcome, @kkmark! Yes, you can absolutely do this. And the best thing is, each time you make the choice to follow these behaviors, it gets easier to do it the next time -- and it feels good to do it!
I also start about 9/10 days with the same breakfast: hard boiled eggs and coffee. They're easy to make in advance, I can eat them while my rascals are tearing apart the house waiting on me to make their breakfast (if need be -- that's usually only a Sunday morning thing), and the protein helps my belly feel full. And I like the coffee and tell myself that the milk is helping my bones (a self-delusion?). I actually look forward to this little meal as I'm going to bed each night - I know I'll feel better when I have it.
Anyway, my advice is: try to identify a small set of healthy breakfasts that you enjoy and that set you up for a successful day. The more you can get your body on autopilot, the easier it feels to make other good choices.
Thank you you @LesIckaBod. I love eggs too i can try omeletes in the mornng along with boiled eggs. Oatmeal and protein bars are my brekasfast but sometimes sugar in the bars is too high.
will try my best
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Username westray16
Dec wk1
PW 195 lbs
CW 195 lbs1 -
December 2
Exercised?: Yes
Calories?: Yes
Tracked?: Yes1 -
@ craigo3154
What is your resting heart rate? What's your eventual target?
Resting HR right now is 56 or above. At peak marathon training I was around 46. 7 years younger and 40+ pounds lighter! I doubt there will be any more marathons, but really want that number to be lower since I know is doable.1 -
WishfulThinning18
Sunday
Previous Wt: 285.2
Current Wt: 284.8
Well... not that impressive... but a move in the right direction! Sorry for the late weigh in.3 -
I can tell it's the beginning of a new challenge. There's a bunch of posters LOL. Here's a challenge for you all. Keep posting till the end of The Challenge and don't give up. It's only a month
Agreed!!! I LOVE how active everyone is! We are going to have the best forum out there!
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My answer to the question...
1. Tracking and weighing all of my food. It’s made a huge difference in my success.
2. Being active in my journey and not passive. By this I mean I make a conscious effort to eat properly, weigh and track. I take pride in my body and the nutrition I give it which I didn’t before
3. Workout. I workout and I love it and I can tell the difference it has made in my body composition.1 -
December 2
Exercised?: Yes
Calories?: Yes
Tracked?: Yes0 -
December 3
Exercised:- Walked on treadmill 60 mins
Calories:- Yes
Tracked:- Yes1 -
zimborunner wrote: »@ craigo3154
What is your resting heart rate? What's your eventual target?
Resting HR right now is 56 or above. At peak marathon training I was around 46. 7 years younger and 40+ pounds lighter! I doubt there will be any more marathons, but really want that number to be lower since I know is doable.
@zimborunner. This is already excellent. 60 is usually considered low for a non-athelete. Below 60 is a condition known as "Bradycardia". For an elite cardio athlete (marathon runner - tour-de-france cyclist), 40 is about as low as you ever want to go.
https://universityhealthnews.com/daily/heart-health/low-heart-rate-dangerous/
If it is too low and you are not an athlete, "syncope" can develop. This means you can have insufficient blood flow to the brain and can cause feinting.
Cardio athletes develop larger and more powerful heart muscles that can pump more with each beat. This way it can deliver more when needed. When at rest the beats don't NEED to be as frequent as each beat pumps more.
Low resting heart rate for a cardio athlete is normal, but for a lot of others this can be a problem.3 -
LesIckaBod wrote: »What are three things that make your weight loss journey better or easier? This could be stuff you have or stuff you wish for, and doesn't even have to be stuff.
1. MFP. The challenges have kept me on track for the past few months for the most part. It's also been rewarding seeing how I've done for the whole month. When I see the total weight loss for the month, it keeps me going into the next month. I also love the success stories threads with before and after pictures to keep me going so one day I can put my own picture on one of those posts.
2. Facebook. I'm in a Nutrisystem support group on there that shares recipes to doctor up the meals, motivation posts, before and after pictures etc.
3. My stubborn self and my drive to prove people wrong at work. I've had many people say "good luck" in a sarcastic way like I'll never get to goal... and other nasty comments... placing cookies in front of my face even after I turned them down politely... gave away said cookie and the guy that bought the cookie gets up.. takes it from the co worker i handed it to and places it BACK on my desk. He is "trying" to lose weight... i want to just rub his face in the fact that I did it and he couldn't even with all his attempts to sabotage me (there's been more then a handful of incidents) ... 44 lbs down and 95 lbs to go!2 -
December 4
Exercised? Yes. Housework
Calories ? Yes
Tracked.? Yes0 -
December 3
Exercised?: Yes
Calories?: Yes
Tracked?: Yes0 -
December 4
Exercised?: Yes (3km in 24 mins - hills).
Calories?: Yes
Tracked?: Yes
Walk before lunch.
Daughters graduation from middle school to senior school tonight. Year 10 next year. She is doing well at the school. She has ASD and the school is extremely accomodating (this means she is very bright, thinks differently to most, change causes anxiety, has trouble with relationships, has trouble recognising social cues, normal scholastic testing evokes extreme stress - think Big Bang Theories Sheldon, but not as extreme).
After presentation of all awards was canapés and drinks. Good selection, but limited self to high protein and diet soda. This way no problems with tiredness or staying in my normal calorie budget.5 -
Username westray16
Dec wk1
PW 195 lbs
CW 195 lbs
You're hanging in there @westray16! How's life treating you these days? Hope all is well! 0 -
WishfulThinning18 wrote: »WishfulThinning18
Sunday
Previous Wt: 285.2
Current Wt: 284.8
Well... not that impressive... but a move in the right direction! Sorry for the late weigh in.
@WishfulThinning18 Every little bit is another scrape and claw up this weight-loss cliff. It all counts! 0 -
dommylifts wrote: »My answer to the question...
1. Tracking and weighing all of my food. It’s made a huge difference in my success.
2. Being active in my journey and not passive. By this I mean I make a conscious effort to eat properly, weigh and track. I take pride in my body and the nutrition I give it which I didn’t before
3. Workout. I workout and I love it and I can tell the difference it has made in my body composition.
@dommylifts Good one about being "active" in terms of thinking and making conscious effort! So much of success seems to be mindset change. What did it for you this time?0 -
Happy Tuesday, everyone!
We have no Tuesday weighers, but there are a couple of Monday folks who are still missing/ I missed:
@charmainekotze
@eevang
Post your weights using this format:
Username
December Week 1
Previous Weight: (viewable in the December spreadsheet, if you forget)
Current weight:
0
https://www.youtube.com/watch?v=da1vvigy5tQ
This discussion has been closed.