What's on your mind today?
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Keto flue is done ✅ now I can start enjoying my coffee 🤤 hope everyone is doing well today and remember don’t give in to the immediate gratification by accepting the lies you tell yourself.4
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Day 6. Bit difficult at is Sonday. How ever managing to drink my water and eat healthy saying with in my calories. Some days are easy some are hard. But we need to keep going towards your goal
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While I do not advocate this for everyone depending on medical conditions, I feel fasting has really helped me on the mental aspect of dieting. By going up to 5 days without eating you truly learn what hunger is and as a result hunger between meals seems negligible by comparison . As a disabled vet (back injury) I am no stranger to hurting my self by “over doing it” in my workouts and because of that I felt “I must take a break from diet and exercise while I healed up”(Big LIES I told myself). This time around I am not going to lie to myself. My plan is keto for the most part. I am counting calories and carbs with intermittent fasting(eating within a 6 hour timeframe each day) followed by a 3 day fast at the end of each month. I know what anyone reading this is thinking (my wife shares your opinions trust me) but I have zoned in on this regimen for the last 7 years going from not being able to walk to now being able to jog for 1 mile(on a treadmill and I can’t hardly move for the next 2 days but I can do it haha). I guess what I am trying to say is although articles about weight loss are great you must want to be the best you more than the immediate gratification that candy and laziness gives you.
Discipline = Freedom
Good luck to everyone, stay strong and don’t accept the lies you tell yourself
I agree. Some diets works for some people and not for others. I also believe in Fasting it has helped me lose weight and keep it off. After a cycling accident I stopped eating healthy and now 3 years later I am on the bus again. I have tried many different diets but fasting has helped me lose weight.4 -
This week I have learned a lot, but also it was a rough week. Using a pass on the very first 3 days of January bummed me out. Over the weekend I stopped logging in to MFP as frequently I was doing, and took time to think and develop "Plan B's" for when I am struggling with going over my calorie range. Currently, my issue is supper, and the habit of grabbing something quick thru a drive-thru. Adjusting and developing new healthy habits take time and I needed to tell myself that this weekend. I will keep on keeping on! I am happy in the fact that this week I did manage to hit my weekly weight loss goal of 2 pounds! Yay! I need to lose 80 pounds to hit my ideal healthy goal weight and if I focus on that number, it would drive me nuts. However, 2 itty bitty pounds a week is much more manageable for me, so that is my goal. Plus losing 2 pounds a week is more healthy and safe for my body.
I am so thankful for this group, and I look forward to getting to know everyone as we work to achieve our goals. If anyone would like to add me as a friend, please feel free to do so, I would like more MFP friends, but I don't want to go thru the list and add people like I was "spamming the group" if that makes sense.
Today is the start to my new week, and achieving my weekly goals! Have a great week everyone!2 -
@KCJen, I hope you'll accept the Friend Request I sent you over the weekend. I am pushing myself to do more "Keep it SHORT, B!!" communication via wall posts, and I would like to help / encourage you as you figure out your own strategies for mini-goal by mini-goal progress towards your ultimate goal.0
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I will keep on keeping on! I am happy in the fact that this week I did manage to hit my weekly weight loss goal of 2 pounds! Yay! I need to lose 80 pounds to hit my ideal healthy goal weight and if I focus on that number, it would drive me nuts. However, 2 itty bitty pounds a week is much more manageable for me, so that is my goal. Plus losing 2 pounds a week is more healthy and safe for my body.
Good attitude and approach. UAC is a long term commitment with the intent of developing good, healthy habits. It won't happen all at once; but you ARE on the right track for success! Stay with us and continue to approach your weight loss in small, manageable increments at a time. The UAC team members are all on your side.0 -
@KCJen, I hope you'll accept the Friend Request I sent you over the weekend. I am pushing myself to do more "Keep it SHORT, B!!" communication via wall posts, and I would like to help / encourage you as you figure out your own strategies for mini-goal by mini-goal progress towards your ultimate goal.
@BMcC9 I saw it on my phone, but then when I logged on my desktop it was gone. I will send you one! Thanks!0 -
w8goal4life wrote: »I will keep on keeping on! I am happy in the fact that this week I did manage to hit my weekly weight loss goal of 2 pounds! Yay! I need to lose 80 pounds to hit my ideal healthy goal weight and if I focus on that number, it would drive me nuts. However, 2 itty bitty pounds a week is much more manageable for me, so that is my goal. Plus losing 2 pounds a week is more healthy and safe for my body.
Good attitude and approach. UAC is a long term commitment with the intent of developing good, healthy habits. It won't happen all at once; but you ARE on the right track for success! Stay with us and continue to approach your weight loss in small, manageable increments at a time. The UAC team members are all on your side.
@w8goal4life Thank you!0 -
@KCJen, I hope you'll accept the Friend Request I sent you over the weekend. I am pushing myself to do more "Keep it SHORT, B!!" communication via wall posts, and I would like to help / encourage you as you figure out your own strategies for mini-goal by mini-goal progress towards your ultimate goal.
@BMcC9 I saw it on my phone, but then when I logged on my desktop it was gone. I will send you one! Thanks!
I re-sent it to you - still can't accept from my end, so you have to do the "accepting"0 -
@KCJen, so glad to hear this. It's going to be a great week for you, for sure!!0
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January 6
Did I exercise for at least 20 minutes? Yes, 20 minutes on recumbent bike and chased the dog in the dog park for 45 minutes
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes0 -
BonnieHosk85 wrote: »January 6
Did I exercise for at least 20 minutes? Yes, 20 minutes on recumbent bike and chased the dog in the dog park for 45 minutes
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
I hope you posted this on the January 6 thread? If you don't already know .... click on the blue Ultimate Accountability Challenge January 2019! heading above for a display of all the threads in this group. Scroll down to the list of daily dates. Maybe star the next three to add them to your "bookmarks" so you can navigate there faster.
Maybe 3 days after "the date" unstar the earliest and star the next "ahead of time" date.
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BonnieHosk85 wrote: »@KCJen, so glad to hear this. It's going to be a great week for you, for sure!!
@BonnieHosk85 Thanks and you have a great week as well : )1 -
“What doesn’t challenge us doesn’t change us” - Chaitanya Charan (?)
I want to challenge myself a lot more physically by switching up my exercise choices and intensity, but I need some sport-nutrition guidance before I will feel comfortable doing so.
What’s holding me back is almost the opposite from what many on MFP are looking for … a list of suggested high (but quality) calorie / low bulk foods that I can add to my over-all daily intake arsenal while eating back a higher number of exercise calories.
There is nothing physical in terms of stamina, endurance or injury to hold me back. However, I am also 60 yrs old, short (5’3”), work at a sedentary desk job, have reached practically-normal-BMI-zone for my height, and am currently only assigned 1250 net calories per day for a target 0.5 lb per week rate of loss.
If it makes any difference, a US Navy formula calculation site that works from measurements puts my BF% at ~36% (not exactly surprising given the typical “now-senior female who defined exercise as = cardio all her life” bias and the fact that I have never even known how to find out a ball-park BF% measure before). That’s the main driver behind my wanting to re-vamp my exercise intensity and activity choices.
I find the quantities I already eat are perfectly satisfying for my current activity level, while consistently respecting my nutritional breakdown display in my Food Diary. FYI, I took 20 months to shed 40 pounds, and have been committed to the “find a healthy, maintainable lifestyle” mindset right from the start.
My current MFP settings leave VERY little room to maneuver between exercise calories not eaten back to re-raise my Net Calories for the day vs regularly hitting an unhealthy Net Calorie level of 1100 (or significantly less). This (as mentioned at the start) is the factor behind the mental resistance holding me back.
My major macro % split (overall carb vs fat vs protein) is currently left at the MFP default breakdown. I have no specific medical-related proportions that I am advised to adhere to.
I also have no specific objection to perhaps changing the macro percentages, but would like to be confident that the re-balance is following sound sport-nutrition practice.
My family was never “sporty”, so this is not the kind of information I might have learned young … nor do I have family / friends / acquaintances I could ask that are into either regular strength training or race-competition training. So I haven’t a clue of where to even begin to look for this information, or how to judge if it is “actually sound” vs “popular press misrepresented” information.1 -
It is day 7 of my diet and I have lost 8 lbs so far time to keep on going good luck all.
Discipline = Freedom4 -
I had a lung function test today (after a bout of pneumonia floored me for a month) and my breathing is obstructed on my ‘out’ breath so no rigorous exercise for another 6 weeks until my re-test. They don’t know if the obstruction is inflammation left over from the infection or if the obstruction led to the infection so are allowing time for any inflammation to settle before the retest. Looks like it will be walking as my exercise for the rest of this month at least.3
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@BMcC9, thanks so much. I did. Forgot where I was. LOL!0
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Next week I get to take my comp swimmer son to a meet out of state. I now realize the hotel I booked doesn't have a gym but a fancy pool. I will do a workout or two in there but will spend lots of time on the trails outside in between cheering for races.
Question- does anyone have a soundtrack or something entertaining to listen to that facilitates HIIT?
I'm also nervous about food and staying in calorie budget. I havent used any passes yet, so have that but really want to give it my best effort. I even looked up all the nearby grocery stores and restaurants to strategize!1 -
hiking is great, and also pre-explore water aerobics as resistance training. Probably demo videos on Youtube just like anything else ... (watching and following along in the pool NOT generally recommended LOL)2
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Graduated myself to the gym today after a long recovery, 0430 every morning now. Today was 2 hours of core and legs, tomorrow will be chest and arms. Taking it slow as not to hurt myself again. Good luck to everyone and don’t believe the lies you tell yourself.
Discipline = Freedom2 -
I read an article this morning about the habits of the "5%". The 5% are those people that have lost weight and have kept it off over the years. One of the people interviewed for the article made a point that hit home with me and I wanted to share it with the group.
"Permanent change is a process, not a 21-day event."
I need to develop a healthy lifestyle, versus a roller coaster of "losing weight, stop the diet, gain weight, and restart diet again" that I have done throughout my life. I need to think in terms of lifestyle, and not a diet which ends after achieving goal weight.
Happy Monday everyone! It's a new week with new goals to achieve : )
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I read an article this morning about the habits of the "5%". The 5% are those people that have lost weight and have kept it off over the years. One of the people interviewed for the article made a point that hit home with me and I wanted to share it with the group.
"Permanent change is a process, not a 21-day event."
I need to develop a healthy lifestyle, versus a roller coaster of "losing weight, stop the diet, gain weight, and restart diet again" that I have done throughout my life. I need to think in terms of lifestyle, and not a diet which ends after achieving goal weight.
Happy Monday everyone! It's a new week with new goals to achieve : )
This!! Absolutely key. As I have made decisions (what eating plan, what exercise, etc.), my starting question is always "is this sustainable? Once I started focusing on lifestyle changes, the whole process got easier and the weight loss has been acceptable and consistent (and fairly painless)5 -
@jan110144 Thank you! That is a great starting question.
I am not good at "eyeballing" portion sizes, so I think I will forever be using my digital food scale. However, I want to get healthy, and correct portions are important to be able to hit my daily calorie goal. I think I will start using that question too, as I start learning healthy lifestyle habits. Tracking calories, correct portions, and exercise are all needed and sustainable I think. No more thinking those items are just what is needed for my "diet", but they are for maintaining once I reach my healthy ideal goal weight. I need to drill into my head, no more "diet" but a healthy lifestyle (and a healthy way of life).1 -
I am trying to track miles on my treadmill. I created a "treadmill" exercise and I can enter minutes and calories burned. Is there a way to add miles to this section as well? Any suggestions on how to track my miles?0
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I am trying to track miles on my treadmill. I created a "treadmill" exercise and I can enter minutes and calories burned. Is there a way to add miles to this section as well? Any suggestions on how to track my miles?
No, myfitnesspal won't do that for you. You can log them separately on another service like Garmin Connect, Fitbit or Strava, or anything similar...I think Endomondo and Map my run too although I don't know them.0 -
I am trying to track miles on my treadmill. I created a "treadmill" exercise and I can enter minutes and calories burned. Is there a way to add miles to this section as well? Any suggestions on how to track my miles?
No, myfitnesspal won't do that for you. You can log them separately on another service like Garmin Connect, Fitbit or Strava, or anything similar...I think Endomondo and Map my run too although I don't know them.
@trimi1104 Thank you.0 -
So a strange day for me calories wise..... I have been doing intermittent fasting and my calorie intake has been dropping as I learn more about the “Right “ food to eat on keto and today I was only able to eat 750 calories.... I need to get that up tomorrow. Good luck to everyone
Discipline = Freedom1 -
@djinn924 yeah, I do intermittent fasting too and actually struggle to eat enough. Sometimes I find myself to need some junk or I won't make it to eat all that I should.
If you are new to IF, pay attention to this, undereating can bring you right to overeating so it's definitely risky.
I like to have a few caloric but reasonably healthy foods ready in case I need them.1 -
I just picked up a digital scale last night - registers 1 gm => 11 kg and you can "zero the scale". I LIKE that feature!2
