What's on your mind today?
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@jan110144 that was a great post! Thanks for sharing it
@goldthistime I am in the "restarting" group. I have been rebuilding my life from my divorce, going back to earn my graduate degree, and getting healthy because my doctor scared me about my cholesterol. I got ONE pound away from my healthy goal weight, and decided it was time to quit smoking, which lead me to gain it all back...all of it! Which was depressing, but I am restarting, again.
Things that help me is not to engage in negative self-talk but to be my own cheerleader. I keep focused on the goals I have set, and I have noticed that when I seem to lose my "motivation" what truly has happened is that I have simply become "distracted" by something else (internet, tv, goofing off and watching tv, just not "feeling like it", or waiting for the "perfect time").
I tell myself I am changing old habits and learning to become healthy, and that a "healthy lifestyle" means a "way of life". Something that has stuck with me is that someone in the UAC group mentioned that making healthy changes need to be sustainable or they simply won't last -- and that has stuck with me! Looking at where I went "wrong" the last time has helped and I am trying to be a work-in-process and learn from my mistakes. This time around I have less stress, and I am currently a little over 2 years as a non-smoker. So I remind myself that "this time is different".
I have a post-it note on my computer monitor stand that says "permanent change is a process, not a 21-day event" which came to my mind as I read your post. As I was quitting smoking, which was the hardest thing I ever did, I would stop and re-start multiple times, and I would tell myself to "keep at it until it sticks". So that is what I am telling myself about the changes I am making with developing a healthy lifestyle and losing weight. I am going to "keep at it until it sticks" and it becomes second nature and automatic.
Hope this helps!
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@jan110144 and @KCJen thank you both so much for sharing your thoughts on this!
"Over time, I spend less time in the old behavior and more time in the new...One needs to accept that the longer the old behavior has been in place, the more one experiences the need to "restart" since the old behaviors are the more automatic and will take over when something interferes with making the choice to behave differently."
I agree with everything you said @jan110144, but these sentences stand out for me because they sum up my thinking lately. My weight chart here on MFP starts Feb '13 and it looks like a falling mountain range. I wish I were one of those people who lost their weight efficiently and then just kept it off, plain and simple. But comfort eating and "energy eating" were incredibly ingrained for me. For a long time I was convinced that all I could do was avoid the situations that caused that response, that the response itself was unchangeable. It's always possible I will relapse again in the future, but for now it feels like I've broken those particular bad habits.
@KCJen congrats on quitting smoking, and all the other positive actions you are taking. Very very inspiring. You're so right about avoiding negative self-talk. Improved mental health has been a huge part of this for me.
I did some thinking about what derails me from my morning exercise habit, and although I haven't yet been derailed completely, one reason my new habit has felt precarious is that I have delayed starting on several days and thought about skipping it altogether. The first week or so was easy, and then I started drifting back toward my old habit of sitting on my phone for a bit in the morning, scrolling through Instagram or the news or MFP. The draw is that this time felt very luxurious. Like an hour long bubble bath.
Thinking about it, I recognize that the first hour after I wake up is a very special time in that I almost never have any competing obligations, so it's wise to use this time for something that is important to me. There will probably be time to sit on my phone later in the day and if not, it's fine, because it IS an indulgence.
Assuming I will falter at some point, there is lots in this restart conversation to draw upon in getting me going again. Thanks again for your insights.4 -
@goldthistime "Thinking about it, I recognize that the first hour after I wake up is a very special time in that I almost never have any competing obligations"
Amen! Truly, I think this is the absolute best part about being retired. It has gotten so that if I happen to have an early morning appt, I will.set my alarm to wake up earlier than normal just to make sure I have this time.3 -
I tracked I logged I exercised1
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WOW! I really enjoyed reading everyone's posts.
I am in the restarting group. I was a member of UAC for quite a long time a few years ago. When I went back to work I stopped checking in and easily got back into my old habits. I have learned a lot about myself and my triggers that I am hoping will help me in my journey.
I am doing low carb and tracking my calories but I am not following any program. For me this is working as I do not handle failure very good and before if I was following a program and had something I shouldn't have had I would get down on myself. Now with nothing off limits if I make an unwise choice I track it and move on. I do not beat myself up over it. Our weight loss journey is our way of life and we will have our ups and downs so I had to find my way. I do not usually eat bread, pasta, wheat, flour or potato but I tell myself if I ever REALLY want it I can have it. Funny how in 60 days I have only had it 3 times and still ended up with low carb counts on those days.
@KCJen you are amazing, quitting smoking and now working on healthy eating. YOU GO THIS! Looking forward to sharing your journey
@jan110144 thank you for sharing with us. I thoroughly enjoyed reading your post. I understand you are at maintenance range, correct me if I am wrong. You are an inspiration to me. Thank you
@goldthistime I love your idea of solidifying habits, This is what I am trying to do. Starting over includes focusing on the habits that work and making them instinct. I find your posts very inspiring
@Ketch_22 & @TerriRichards I love your quotes
@w8goal4life Thank you for all the pictures you share. I absolutely love the moon and sun quotes
@am_change I am so glad you are are back here too and we will be sharing this journey together as well. I always love reading your posts and the encouragement you give to others. For the record I am going to be a TURTLE!
@ConfidentRaven You only need 20 minutes total a day, You go girl! You are doing GREAT. If you struggle with the 20 now it will get easier as time goes on. I have so much respect for people who struggle but continue to try!
Keep on keeping on! Hugs everyone!3 -
DH and I took a day trip today. We live in the Finger Lakes and visited the Keuka Lake area south of Canandaigua NY. We stopped at an Amish market and bought a turkey sub sandwich which we shared for our lunch; and stopped at another Amish roadside stand to buy tomatoes. Dinner tonight was none other than a tomato sandwich. Our destinations today were Keuka Lake State Park, Garrett Memorial Chapel on Bluff Point, Keuka Lake, and Esperanza Mansion. Here are some pics from our journey today.
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@ConfidentRaven The 20 minutes per day is to encourage at least that amount of intentional exercise. I don't overthink it. Do whatever works for you.
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What's on my mind today? Lots. But I'll talk about hair! So, I had my hair cut and before going had a think about what to get done. I asked my 3 yrold daughter and she said to get it short like grandad. Well, that cheered up her pretty much completely bald grandad. But it made me think that I have had almost the same style all my adult life give or take a few fringes (bangs) and I thought about why. Well for the last few years I think I've been clinging on to the style I had pre kids when slimmer.
Why? Did it make me feel slimmer? Or make the bigger reflection in the mirror feel better? Not really. So I took the plunge and asked the hairdresser to cut it so it sat on my shoulders (a BIG cut as it was half way down my back). And she did what hair dressers do and took another 2 inches so it's just below my chin. And it looks ok! Shortest it's been in the best part of 20 years! I'm still bigger than I want to be but I feel like Ive let go of clinging on to me from the past. I thought I was waiting to get closer to goal before changing my hair. As someone who's been dying her her the same colour since it started going grey (or white even!) at 18 (now mid thirties) I might even change hair colour next.7 -
@am_change I totally understand about the hair! I've debated getting a new hair style for quite some time, but haven't had the guts to go short again.3
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Hair...my least favorite topic...only because I haven't changed my hair for probably 30 years. I'm as archaic as they get. At almost 70, my hair is still long. I have no color that is not natural...but it's mousy color on the sides & back and mostly gray in the front. I just wish it was all white. My sister just told me yesterday she had her hair cut short and feels she looks 10 years younger. I think that's just her way to coerce me into cutting mine. She's been telling me to cut it ever since I turned 40. Think I would die of "FRIGHT" if I were to make a change and actually look in the mirror!4
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w8goal4life wrote: »Hair...my least favorite topic...only because I haven't changed my hair for probably 30 years. I'm as archaic as they get. At almost 70, my hair is still long. I have no color that is not natural...but it's mousy color on the sides & back and mostly gray in the front. I just wish it was all white. My sister just told me yesterday she had her hair cut short and feels she looks 10 years younger. I think that's just her way to coerce me into cutting mine. She's been telling me to cut it ever since I turned 40. Think I would die of "FRIGHT" if I were to make a change and actually look in the mirror!
I mostly look in the mirror these days and ask "Who IS that??" :-)2 -
@hil331115 if you're thinking about change, I say go for it!
@w8goal4life your hair is fabulous! Mine was looking a bit tired and for me, your sister was right. I think I look about 5-10 years younger at first glance.
@jan110144 1 -
@am_change Thank you for the thoughtful comment. I leave my hair long and straight only because I don't want to be bothered with styling it. On occasion, I'll put it up or braid it to get it out of the way (such as on a windy day)...but most of the time, it's down. I'm just a plain Jane.1
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What's on my mind today? Lots. But I'll talk about hair! So, I had my hair cut and before going had a think about what to get done. I asked my 3 yrold daughter and she said to get it short like grandad. Well, that cheered up her pretty much completely bald grandad. But it made me think that I have had almost the same style all my adult life give or take a few fringes (bangs) and I thought about why. Well for the last few years I think I've been clinging on to the style I had pre kids when slimmer.
Why? Did it make me feel slimmer? Or make the bigger reflection in the mirror feel better? Not really. So I took the plunge and asked the hairdresser to cut it so it sat on my shoulders (a BIG cut as it was half way down my back). And she did what hair dressers do and took another 2 inches so it's just below my chin. And it looks ok! Shortest it's been in the best part of 20 years! I'm still bigger than I want to be but I feel like Ive let go of clinging on to me from the past. I thought I was waiting to get closer to goal before changing my hair. As someone who's been dying her her the same colour since it started going grey (or white even!) at 18 (now mid thirties) I might even change hair colour next.
So many transformations on this health journey and hair is just another part I guess. Back in Feb when I lost first 10 pounds I too chopped it all off. I am over 50 and my plan was once my hair turned grey, I'd start coloring and change the style. I waited but grey didn't come (yet) and held onto old ideals thinking that was working and suddenly said let's just do it! I highlighted and cut it short and have loved it. Prior it was fairly long but always in a ponytail anyway. I think the simile here is just because we've always done something that seemed to work doesn't mean it bounds us to not try other things that may also work.
@jan110144 my mirror is nice to me but I'm not sure who the camera takes a pic of
@w8goal4life beautiful pics!4 -
Every 10 pounds lost I give myself a new bottle of nail polish. Little goals to reach the big goal
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Seeking input on eating back exercise calories as part of weight loss (not maintenance - yet!) - do you eat none, all or a percentage as part of successful weight loss?0
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hansep0012 wrote: »Seeking input on eating back exercise calories as part of weight loss (not maintenance - yet!) - do you eat none, all or a percentage as part of successful weight loss?
I consistently ate back around 50% of my exercise calories. I also was conservative in logging exercise (e.g., choosing light or moderate vs more intense levels when I had the ootion) since many exercise calories are over-stated. For me, this was very effective; I lost 50 pounds in 6 months.3 -
I agree with @jan110144. I've been in maintenance long enough now that I eat back most of my exercise calories. Always better to recognize the possibility that calories burned during exercise may be overstated.2
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@jan110144 thank you, Jan, for your input on both the percentage and the caution on relying on the MFP exercise calorie calculations.
@w8goal4life your confirmation of Jan's post was reassuring, thank you!
Pam
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I usually eat a small percentage of my exercise calories, but they can be a useful cushion if you need them. As the others said, the calories allowed tend to be very generous, so many people log the exercise but adjust the calories down.2
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@hansep0012 i rarely eat back any exercise calories. I never rely on the MFP calories burned for exercises. I use a heart rate monitor to get a more accurate calories burned amount. Granted nothing is perfect.1
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@terryrichardson1 thank you for your insight, it seems consistent with what others have done (or are currently doing). On a completely unrelated topic, every time I see your profile picture I smile because I think of family in Ireland, a marvelous feeling.
@hil331115 Yes, I use my Fitbit tracker as my first estimate for calorie burn and then figure out how to tweak MFP to register something close to the Fitbit. While it's not perfect, I have been recently eating back my exercise calories and my slow consistent weight loss came to a halt, did an about face, and I gained over the last week. Urgh. Back to not eating back those exercise calories!2 -
I try not to pay attention to my exercise calories I try to stay focused just on my daily allotment3
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@am_change, that haircut must have been worth a pound...lol....I too started going grey in my early years I was totally grey before I turned 40. I have never dyed it, just went with it...lol My hair use to be very long but I changed before I was totally grey and went to a short bob, I love it as it is so easy to manage.
@w8goal4life & @hil331115 when the time is right you will know, until then don't let anyone else decide for you...hugs1 -
hansep0012 wrote: »Seeking input on eating back exercise calories as part of weight loss (not maintenance - yet!) - do you eat none, all or a percentage as part of successful weight loss?
I use my exercise calories as a buffer knowing they are there is I need them, sometimes I use some I don't. Like @jan110144 I never use more than 1/2 of them though.
@KCJen it is good to set little goals and reward yourself when you reach them....way to go!3 -
Thanks everyone for the support this month! Here is how August has looked
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Today was a pass day for me as I didn't plan to count calories, track or exercise. As the day is coming to a close, I did want to report that I did exercise when DH and I took a leisurely walk along the fairy house trail in a nearby park. Here are some pics of the fairy houses. It was an absolutely gorgeous day to be outside.
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I wish there was a LOVE button, I absolutely love your pictures @w8goal4life, where do you live that you have such awesome trails to walk?0
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I wish there was a LOVE button, I absolutely love your pictures @w8goal4life, where do you live that you have such awesome trails to walk?
We live in western New York in the Finger Lakes region. There are a number of state parks around all of the lakes in upstate New York to enjoy. These pics were taken at Mendon Ponds Park. IT was great fun to photograph fairy houses...and watch the children search for their next fairy house on the trail. It was just a super great day to be outside!2
