WAISTAWAYS TEAM CHAT - May 2019
Replies
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fourathomej wrote: »UserID: fourathomej
Weigh in: Wedn Week 1
PW: 148
CW: 148.2
3 oz difference .... that means you maintained!3 -
This isn't what I am looking for ... about how to identify a true plateau and then possible ways to kick-start breaking it ... but it is just as important a read.MadisonMolly2017 wrote: »New habits are tough, I struggle. But as MadisonMolly2017 said, small changes do add up and progress can be made. I also overeat when stressed, and I 'give up' if it all gets too much, so I'm a serial starter. I've had to gradually work on other aspects of my life because I can't succeed with weight loss and fitness unless I address the underlying cause. I'm not sure if I am there yet, but I have made slow progress over the years. Be proud that you are trying and celebrate every small success because that is the path to take.
@marthall
I agree with underlying causes, but also want to offer something that helped me even more!
If I found/find myself worrying/stressed, I exercise (which you do), take some deep breaths (which I’ve been taught stop the fight & flight reaction & calm the parasympathetic system), and use my mantra... “the Past is passed.” I then take one more deep breath & let all that worry & stress flow out of me...
But here’s what I wanted to share (no doubt you do all of those) ... Find something you LOVE to do. Give yourself permission to do it - as your top priority, not your last. It’s been a game changer for me. I realized food was not only my comfort, but also the way I connected to people & relaxed.
It took a lot of rewriting my brain to realize food is not comfort (not the next morning when I weigh myself or when I hated going clothes shopping & nothing looked good or even immediately after when I realized What I’d done)
And food is not relaxing (for all the reasons above)... doing something we LOVE is, Exercising is (afterwards lol), seeing friends and family with no food involved is, joining groups & classes who have similar interests is!
Yoga helps a lot. Have you considered on-line yoga classes?
I have developed my art practice from Maybe Someday to a Daily Companion, Mood Lifter, and Comfort. I’m in 2 classes & 2 art groups & Ive started my own creativity groups at my house 1-3 X a month, as well as taking on a 5th & a 9th grader to tutor in art.
Part of our task is losing & keeping off our excess weight. Part is exercising & being as healthy as we’d like to be. And I’d argue that the 3rd part is discovering that early dream we had as a middle schooler that got put in the back burner as we pursued careers, etc. Finding & fanning the flames of what brings us Joy is Crucial ❣️
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FOUND it!Problem: ..... I joined 2 mos ago and it has worked exactly 1.5 per wk. Now I'm stalled. Any advice would be appreciated. I use a fitbit and I do actually burn 2100 a day and eat 1350.
Reply:
First, 1.5 lbs per week average for 8 weeks is fantastic. Most NEVER achieve this level of consistency.
Second, stalling is normal. Your body adapts to the input/output balance you have been doing and slows down your non-exercise activity to compensate. Also as you exercise, you become more efficient in how you exercise (called the training effect). You are able to do more and burn less.
Third is recomposition. With more activity, you gain more lean muscle mass. Your size and fat% may be going down without the weight changing. You could also be retaining extra water.
So how do you un-stall?
Have you really stalled? How long has weight not moved? Do you weigh daily or weekly (hint it should be daily if doing by numbers and not emotion). If daily weighting and your 7 day average has not moved for 3 weeks, THEN we need to look at your numbers or alternatives.
Are you reducing in size? Are your measurements (chest, waist, hips) moving. Size is a FAR more reliable indication of fat loss than weight. I highly encourage you to measure and take note of these over weight.
If you truly have stalled and the size is staying the same, THEN you can look at any of the following:- Recalculating your numbers (particularly TDEE and based on observations, not BMR formulas - you are tracking in, out and weight, this is enough to get MUCH better numbers).
- Reverse dieting for a week or two - You raise your intake by a little, but MUST keep up the activity - or keep the same intake and REST (substantially reduce activity).
- Revising you macros - big changes to %protein, %fat and %carbs. Find what works for you and how you feel.
- Fasting - A day or two with substantially reduced calories followed by a day or two with more calories. Throws the metabolism off balance so it gets out of stasis.
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Thank you @BMcC9. That's actually very helpful. I definitely relate to you previous post, and have taken that on, just take a deep breath and stop panicking! I went for a run last night to give myself a boost and found it really lifted my mood (bonus- was time alone with hubby, no kids!)
I will continue to log everything and try to work out more and drink more water.
I've recalculated my thingamajigs (sorry never remember all the abrevations) and realised I will be losing weight slower now, and made peace with that.
Have a great day!2 -
5/8 steps --- 15,7442
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Wednesday 5/8:
Steps: 16681
Water: 152.1oz
Tuesday 5/7:
Steps: 18663
Water: 152.1oz
Monday 5/6:
Steps: 18816 (corrected amount)
Water: 152.1oz
Sunday 5/5:
Steps: 7974
Water: 118.3oz
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Due today (Thursday):
Blackbeautysue
Cory17
Due tomorrow (Friday): .... just over half the total team!
BFITB44ON2022
BMcC9 (Captain; cheer squad)
Connie7355
jlbtnc
Jugar (Captain)
leni1us
martinesther88
SANDYSA72
Sue_01
Kittu125
KX70033 -
As soon as I get to work, I will be posting a poster/meme. In summary, it says:
"Most of us expect far too much of ourselves .... you are doing better than you think!"
Thoughtful Thursday ... Forget "perfection!" It's a trap and a delusion.
What have you been doing to keep yourself within the Acceptable => Optimum zone this past week?
NSV reports, please! Include nutrition; activities; DIDN'T eat / do; clothing fits; measures; personal bests of any kind .....
Choices to DO .... and Choices to NOT DO ....2 -
Last week we went from team of 5 (plus two part-time students) to team of 3 (no students) ... now back to team of 4 (with 1 full-time student). I was thrown head first into Surge Support of something I am 100% ZERO experience in ... at a particularly high-volume time when the people who are supposed to be reviewing dockets at various stages of the (unfamiliar to me ) process were scrambling too, and missing things I didn't know enough to watch for ...
I survived. I have been avoiding both stress eating and "victory / survived it!!" eating of fresh baked goods in the caff.4 -
The 5th person will (in theory) be back on Monday. He is primary on what I have been doing.0
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Wednesday 5/8:
Steps: 16681
Water: 152.1oz
Tuesday 5/7:
Steps: 18663
Water: 152.1oz
Monday 5/6:
Steps: 18816 (corrected amount)
Water: 152.1oz
Sunday 5/5:
Steps: 7974
Water: 118.3oz
I have a small request for you (and others posting their steps and all) -
Could you please only post the new ones that have not already been reported? Or any revisions you want to make, of course. When several days are there, I go back and forth to the spreadsheet and see that days are already posted, and it takes extra time. I try to keep the bookkeeping part of this group as quick as possible!
Of course, some people always report many days at once, but they do not report every day, so that's fine! As long as everything is new. If I am missing any days, I'll always let you know.
Thanks!2 -
Last week we went from team of 5 (plus two part-time students) to team of 3 (no students) ... now back to team of 4 (with 1 full-time student). I was thrown head first into Surge Support of something I am 100% ZERO experience in ... at a particularly high-volume time when the people who are supposed to be reviewing dockets at various stages of the (unfamiliar to me ) process were scrambling too, and missing things I didn't know enough to watch for ...
I survived. I have been avoiding both stress eating and "victory / survived it!!" eating of fresh baked goods in the caff.
That sounds crazy - good thing your other person gets back soon! That feeling of missing things you didn't even know you were supposed to be looking for is a really terrible one, but there is something exciting about the learning process, even though it is stressful. Sounds like you did more than survive - you GOT it!
I have had a stressy week too - the spreadsheet disaster and crazy changes I spend ages working on (hopefully this went blissfully past everyone and no one was too worried!), a possible brush with Lyme disease (I picked up an unwanted hitchhiker while visiting my dad in the States) that is hopefully all taken care of (love my doctor right now), AGES on hold while trying to straighten out a credit card error from a store during the same visit to my dad, etc. etc.... I can't say I did as well as Barb, though! Yesterday there was some stress eating and beer. Today is a semi-fasting day, with breathing exercises, work in the garden, and a nice long grooming session for my horse. That calms us both. I haven't been riding much lately and really need to get back to that. The roads are getting a bit better (yay mud season
). OK - enough of my rant of the day. The sun is shining and things are looking up! 3 -
5/8 - 14,460
Water 48 oz (not so good).
I simply get busy at work and forget to drink water. Amy tips and tricks?.1 -
Wednesday
Steps 11204
Water 136oz1 -
NSV's for me: today I put on a shirt which I couldn't button up 2 months ago. It fits!
Also, my wedding ring, which I haven't worn for 10 years, finally fit me a few weeks ago but is now getting too loose!5 -
Wednesday 5/8:
Steps: 16681
Water: 152.1oz
Tuesday 5/7:
Steps: 18663
Water: 152.1oz
Monday 5/6:
Steps: 18816 (corrected amount)
Water: 152.1oz
Sunday 5/5:
Steps: 7974
Water: 118.3oz
I have a small request for you (and others posting their steps and all) -
Could you please only post the new ones that have not already been reported? Or any revisions you want to make, of course. When several days are there, I go back and forth to the spreadsheet and see that days are already posted, and it takes extra time. I try to keep the bookkeeping part of this group as quick as possible!
Of course, some people always report many days at once, but they do not report every day, so that's fine! As long as everything is new. If I am missing any days, I'll always let you know.
Thanks!
@jugar sorry for the confusion, and yes I did see your post earlier and will only post one day unless miss one or correct an amount.1 -
@BMcC9 It also means that I have hit my maintenance calories - that was what the sad face was for...lol I have been reverse dieting for a bit now because I found I was dropping my cals when I didn't see the scale move and was down to 1300cals...for my activity it was just way to low and my body was pissed...lol. So I am happy to say that I have reached 2215cals a day. Am going to maintain for a week or so then cut 150-200cals and see what happens...2
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5/8
Steps 10977
Water 103oz3 -
Last week we went from team of 5 (plus two part-time students) to team of 3 (no students) ... now back to team of 4 (with 1 full-time student). I was thrown head first into Surge Support of something I am 100% ZERO experience in ... at a particularly high-volume time when the people who are supposed to be reviewing dockets at various stages of the (unfamiliar to me ) process were scrambling too, and missing things I didn't know enough to watch for ...
I survived. I have been avoiding both stress eating and "victory / survived it!!" eating of fresh baked goods in the caff.
And it just dawned on me half-way through the morning .... I'm not even two full weeks in yet ... and yesterday I started training the student on what to do / watch out for (!?!?!?!)
Good thing I pick up what is visually "in-pattern + acceptable-variant vs out-of-pattern" so easily. Always have.1 -
.... I have had a stressy week too - the spreadsheet disaster and crazy changes I spend ages working on (hopefully this went blissfully past everyone and no one was too worried!), a possible brush with Lyme disease (I picked up an unwanted hitchhiker while visiting my dad in the States) that is hopefully all taken care of (love my doctor right now), AGES on hold while trying to straighten out a credit card error from a store during the same visit to my dad, etc. etc.... I can't say I did as well as Barb, though! Yesterday there was some stress eating and beer. Today is a semi-fasting day, with breathing exercises, work in the garden, and a nice long grooming session for my horse. That calms us both. I haven't been riding much lately and really need to get back to that. The roads are getting a bit better (yay mud season ). OK - enough of my rant of the day. The sun is shining and things are looking up!
Good to hear you heading for what is calming to you both .... enjoy the bonding time!
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5/9
Steps 11323
Water 120oz3 -
Really out of control eating today. Not sure why. Probably needed more water, but I wasn’t drinking like I should. I logged everything. Way over. But I’ll get myself back on track with my next meal.o
Steps Wednesday 8,100
💦 84 ounces2 -
Hello team! I’m sorry I just disappeared last month. I had a very busy birthday month and travelling then my surgery. It was all a bit chaotic and overwhelming to say the least.
I am happy to say all went well with my surgery. I am 2 weeks post op yesterday and finally starting to feel a bit more like myself again. The surgeon removed 6lbs of skin from my tummy. I am still dealing with quite a bit of swelling and a hematoma that has formed on my lower abdomen. This is currently being drained twice a week.
I have now set myself small goals to get back to where I was by the time I reach 6 weeks post op. My goal at the moment is at least 5,000 steps a day, 10 active minutes on my Fitbit, 5 floors climed a day. I am doing good with my food and water intake and now that I’m no longer on the heavy duty meds I will go back to doing IF next week.
Can I please be added back onto the challenge for May?
My starting weight is 163.9 (last Saturday)
My steps so far are
Sun - 1613
Mon - 2812
Tue - 6933
Wed - 5252
Thu - 9205
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Thursday 5/9:
Steps: 15374
Water: 152.1oz
Username: jlbtnc
Weigh in week: Week 1
Weigh in day: Friday
Previous Weight: 197.6
Todays Weight: 194.8
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Steps
5/9---12,8373 -
My weight was the same as last week.
I will find it later.1 -
BMcC9
Week 1
PW 135.2
CW 135.63 -
mari_moulin wrote: »Hello team! I’m sorry I just disappeared last month. I had a very busy birthday month and travelling then my surgery. It was all a bit chaotic and overwhelming to say the least.
I am happy to say all went well with my surgery. I am 2 weeks post op yesterday and finally starting to feel a bit more like myself again. The surgeon removed 6lbs of skin from my tummy. I am still dealing with quite a bit of swelling and a hematoma that has formed on my lower abdomen. This is currently being drained twice a week.
I have now set myself small goals to get back to where I was by the time I reach 6 weeks post op. My goal at the moment is at least 5,000 steps a day, 10 active minutes on my Fitbit, 5 floors climed a day. I am doing good with my food and water intake and now that I’m no longer on the heavy duty meds I will go back to doing IF next week.
Can I please be added back onto the challenge for May?
My starting weight is 163.9 (last Saturday)
My steps so far are
Sun - 1613
Mon - 2812
Tue - 6933
Wed - 5252
Thu - 9205
Great to have you "home again" !! What day do you want your official weigh-in to be? Saturday?0
This discussion has been closed.