Women 200lb+, Let's Jump-Start This January!!!
Replies
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SW: 263
1/1 208.1
1/15: 206.6 (-1.5)
January goals:
- 204 would be lovely working on it!
- strength 2x/week haven't managed this
- use up the 4 spin classes I purchased 2 down, 2 to go! I'm going to have to buy more classes
- bike when the weather/roads allow it, walk otherwise so far, so good!
- work on meal planning revisiting this weekend
the scale finally went down today, hooray! just in time for my period, so... might be several days till I see another drop. drat.
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Hi! Just found this group and I’m hoping I’ll be welcome. Serial starter that’s back again. Back in 2013 I managed to lose 65lbs. I regained the weight and then some after giving birth, I’ve been losing and gaining the same 30 lbs for years. Usually when I get up to 250 is when I restart. Somehow I found myself in the 260s at the end of 2019. My kids are a bit older now and I’m really terrified I won’t be around to watch them grow up. I’m hopeful that this is the year I really start to take care of myself more. So here’s my progress so far. I looked over my progress through the years and it seems I’m losing more faster. I’m thinking it’s because I’m bigger than I’ve ever been.
1/1: 260.7
1/8: 256.8
1/15: 252.6
Week Loss: -4.2
Total Loss: -8.1
Ultimate Goal: 14013 -
I'm joining late😊
I'm 26y.o., 5'7"
Jan start Weight: 221 lbs ?
Jan Goal Weight: 205 lbs
Ultimate Goal Weight: 145 lbs
Jan1 :221 lbs?
Jan 5: 221.3 lbs (highest I've ever been)
Jan13: 209.9 lbs
Jan 20:
Jan 27:
Jan 31:6 -
Update on my snow day today. I took my daughter to her class this afternoon since buses are slow in the snow but when we got there she got an email from the teacher that he had decided to cancel it due to the snow. But she said why don't we got to the grocery store so you can make the chili you wanted to. My chili is really chili con carne y verduras. It is healthy with lots of vegetables (verduras). So one goal for the week down. We now have enough home cooked meals for the week. Then my husband came home and said the Y was open tonight and our Aquafit class wasn't cancelled. So we went after the dinner I made. I just got home and logged all my food and am under my calorie goal and my macros were good too.
Someone mentioned having a bad week so she took a day off to get organized. That is what I need 1 more day to the weekend to finish getting organized for the week. Otherwise it is a choice between exercising or making a healthy dinner at home on the week nights and I need both.6 -
Ladies, I’m going through the motions buts it’s not clicked yet. I’m sharing this for accountability. I did loose a lot of weight (140lb) and then became pregnant. I only put on 11lb through pregnancy and that was off the day after I gave birth. But slowly I’ve creeped back up over this past year.
So, I want to get off 28lb as my first target. Here was my start, my lowest vs now (red).
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My weekly weigh in
SW: 228
GW#1: 200
1/9/2019 - 216.1
1/15/2019 - 212.1
It's been a good week and I've been sticking to my goals. I even got my 5k walk in yesterday evening though it was raining and by the end of it my jeans were plastered to my body the rain was sliding down my legs and into my shoes. The Belgians here wouldn't let anything like pesky rain keep them from going outside and neither did I!10 -
@MsDollyDimple Thank you for allowing us to be a part of your journey 🥰. The fact that you only gained 11 pounds during your pregnancy was amazing to me! My body was all over the place. Studies have shown that breastfeeding helps you loose weight..I joked with my daughter (whose turning 22 soon) that she didn’t take enough milk😂😂. If you want a group of women who are with you everyday and pulling for you..you’ve come to the right place. I have an open diary and engage privately with friends who choose to do the same. Please feel free to send me a friend request👍🏽9
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flimflam87 wrote: »@fitchick37 omg! That’s such a good idea about the switch game! I’m def copying you lol.
It was less than half price of the 2020 one too.
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I broke myself of cream in my tea some years ago for financial reasons, but not in chai. Chai, to taste right, has to have half-and-half in it. The mouthfeels is wrong otherwise. Currently I don't have it that often but I'll start being more careful when I do!4
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On the mend from bronchitis...today was the first day my chest didn't hurt when I had to raise my voice (to my students). So happy about that and hoping that this coming Monday I'll be ready again for the gym!!!
Also, today I went to Costco and I hit up the food court. Not too long ago I would have sat down with a refillable soda, a chicken bake, and maybe a slice of pizza. Today, I ordered one chicken bake to go and got home and cut it in half. I cooked up some veggies and ate that with one half of the chicken bake. Tomorrow for lunch, I'll eat the other half with more veggies. And no more soda for me; water all the way!
Portion control is a big struggle for me so I'm really glad that my plan worked and I stuck to it and didn't eat the whole thing...or go back for more!!!!11 -
On yesterday, my sorority celebrated our Founders’ Day. The image on the left is last year. The image on the right is from yesterday. What a difference a year has made!16 -
@RavenStCloud:It gets easier to eat smaller portions as you do it. It used to be when I went out and we got ribs, I ate a half rack of babybacks, plus full portions of sides and a couple rolls and a soda. Last week we went out, and I got a plate that was three ribs, six ounces of brisket, and two sides. I ate three ribs and one side, and had the brisket and the other side the following day for lunch, and I planned it that way when I sat down, because I knew no. way. at. all. could I stuff an entire half-rack down myself any more. That really helps me because it doesn't matter how much there is to eat, these days, I just can't fit more than a given quantity in.4
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Welcome to everyone that has joined in the last couple days. I have been busy and haven't made it on. I'm having a weird couple of days where I just don't feel very hungry. I'm not sure if I'm coming down with something or what (I'm a teacher so could be!). My calorie goal is 1400 and yesterday I only at about 1000 calories and wasn't hungry or anything. Today I'm just feeling the same not hungry way. So who knows what's going on.
@flimflam87 it's great when our hubby's are supportive, isn't it?! My husband is currently trying to lose weight too, so it's easier to not cave in to eating out/getting drive through/ordering in when we are both focused on the same goals.
@shellebelle813 I know you've received lots of good advice, but I just wanted to mention that in the past when I've hit plateau's (because this sure isn't my first rodeo with weight loss), I really had to sit down and be honest with myself about what I was consuming. Years ago I did Weight Watchers and they talked a lot about BLT's--Bites, Licks & Tastes and how much they add up. I usually find that when my weight loss slows it's because of those things or because I measure my food and then throw in a little extra--because, you know, those extra couple bites won't matter! Wrong!
@MuttiNM fantastic job on your weight loss so far! Super inspiring! Keep it up!
@ladyluch99 my starting weight is close to yours and I eat 1400 calories a day. MFP actually had me at a little over 1500, but I felt like that was high. A lot of diets I have done in the past have focused on 1200 calories/day and while I lose weight following that I'm starving and crabby--which is why I always quit and the weight comes back on. I thought the 1400 was a good starting point to see how things went and adjust from there. I want this to be sustainable for me because I am so sick of the back and forth with losing and gaining weight.
Hopefully everyone has a good rest of the week and a good weekend! It's almost Friday! 6 -
@vegasgirl0825 I am experiencing the same thing as far as hunger (and I am also a teacher lol). I don't think I'm getting sick but I have noticed my hunger is not what it used to be. Maybe just getting used to smaller portions or just really mentally in the game.
@pamiede What a difference! I need to take pics so I can see my own difference next year. Thanks for sharing and happy Founder's Day to you and your sorors
@RavenStCloud Your Costco experience is almost identical to mine! I love their food court and since its so cheap would not hesitate to buy a few items like the ones you described. Love how you were able to portion the chicken bake for two meals
@theleadmare Such a good idea. I love eating out and this is a great way to still indulge a bit without going overboard. Making two meals out of one, halving the calories but still enjoying the taste and flavor your crave. Obviously not everyday but its very encouraging to not have to say goodbye to certain foods but rather limiting them. I'm a firm believer of everything in moderation.
Yesterday they had me cover basketball games at work so I was on campus from 8am-7pm. I did not eat enough yesterday and did not get to do a walk or gym. Feeling tired today, did not prep my lunch so going to go to Pollo Loco at get some chicken and veggies. Hoping to get more energy as the day goes on. Have a good day everyone6 -
Super long post today!
@pamiede what an incredible difference in one year! I'm so impressed with all your hard work.
@ravenstcloud I'm glad you are starting to feel human again. And I agree that portion control is so key.
@theleadmare I have been using Califia Almondmilk Hazelnut creamer in my chai. It complements the chai and is thicker than traditional almond milk, with a touch of sweetness. I also use it in my coffee when I have it.
@MsDollyDimple love that you have an inspirational photo and that you know you have the tools to get to where you want to be!
@KeriA Glad you are getting out despite the weather! I made a white bean chicken chili for the week as well and it is so nice having a healthy meal done for the week. I couldn't agree more how helpful it would be to have regular three day weekends!
@OksanaMaliarClark, @amkita, and @kali31337, @sharpdust, @MuttiNM and @WynterDreaming - look at you ladies go!!! Love how you are showing 2020 who's boss.
@ladyluch99 I have set my weight loss for 1.5 lbs/month, which gives me 1330, with no adjustments for exercise. That's my target but I am flexible and my true goal is to be under 1500. I want to be able to eat good food and have a sustainable pace that is still motivating to continue.
@shellebelle813 I think you've gotten good advice. I would just add that if you are tracking carefully and are at the lower end of the calorie range, you might consider refeed (go up to maintenance calories for a week or so, then reduce them again). It is supposed to help reset your metabolism. Also changing things up - like your exercise routine, what you are eating, and when you are eating it could help if you body is predicting what you are having each day. I haven't hit a unjustified plateau on this round yet but that is how I have gotten myself out of them before.
I am a fan of zoodles to let me enjoy a lentil-based spaghetti bolognese or other pasta dishes. I still prefer pasta, even whole wheat pasta, but most times I would rather put those calories toward dessert! I will try the zucchini searing tip to add flavor!
Today's tips! I have a 32 oz Bubba cup that I use for water. I've started slicing up 1/2 an orange each day and putting it in the cup, then refill three times with flat or plain sparkling water. It is taking the "edge" of the water nicely and is better than the splash of juice I previously was adding (and I admit, not tracking). I really have no excuse not to reach 96 oz of water/day now!
Also, I listen to the Hidden Brain podcast regularly. Here's a link to a recent on about keeping resolutions. A few highlights:- @ravenstcloud you are a genius for re-starting this thread every month. Turns out it is a temporal landmark to start change at the beginning of a year or month. And we get to focus on last month's "us" versus this month's "us" by starting anew each month. I also suspect it makes new people feel more comfortable joining! And I know I feel more accountable to my monthly goal than I would if this were simply an on-going discussion thread.
- Other tips include referring to ourselves as "you" or as a third person rather than as "me" or "I" when talking to yourself about your goals, choices, etc. Apparently eliminating a first person references makes us feel less anxious. They didn't say this but I would bet that another reason this is important is because we are so much more compassionate to others rather than to ourselves on our journeys. When I am hard on myself, I now think of what @bluffgirl67 would have to say to me.
- Also focus on your "why." Strong "internal motivations" are key to success when the going gets tough, versus what they called "instrumental motivations." I'm not exactly sure I am translating this properly (it was discussed in terms other than losing weight) but I think it means that if your motivation is to be healthy and strong, you are more likely to succeed than if your motivation is to show you ex how good you look or think that slimming down will get you some other external advantage.
- Also, they featured an employee who wants to quit smoking and will follow him over the next few weeks/months. They are assigning him exercises to perform. This week's was to do a public service announcement to 14 year-olds (the age at which he started smoking) to tell them why not to start. Made me tear up to listen to his PSA. I think I might try to journal out something similar as an experiment.
For those interested in a full listen, here's the link:
https://www.npr.org/2016/01/18/463220298/why-its-not-too-late-to-make-a-new-years-resolution
Have a happy Thursday!7 -
Hi everyone thanks for letting me be part of the group. What a life journey I've had with my weight. Always been over weight but never to this point. I'm embarrased to say what I weight now. I've been on and off MFP but I'm trying to be more consistant. I'm work on being consist with my logging before I eat it. I've lost 37 total and determined to make it. I finally realize this is a lifetime thing not a diet.
This is hard for me because I'm a stress eater and I have had so much stress in my life this year. Just had a knee replacement and have gained weight this year from so many problems I've had from my knee. Not being able to walk or exercise with it really puts the pounds on.
But I'm encorage with so many of your stories. Open for any suggestions or encouragement.8 -
@pamieden- you look great! And it looks like you weren't the only one of your sisters who lost weight this year either. You've been doing amazing. Such an inspiration for all of us.
@cory17 - The shoes are from John Fluevog, www.fluevog.com You'll either thank me or curse me for this link. The first pair that I bought the salesperson said as he handed me my bag, "Welcome to a beautiful addiction'. I laughed, but he wasn't joking. I just bought my 9th pair!
@MsDollyDimple - that red dress is hot! Lookout world, because you are going to be an absolute bombshell when you get to goal.
@sharpdust- I'm humbled that my loss is a giving you hope. I also have a goal to run a half marathon this year. It's hard running when you are heavy, but as the pounds drop it gets easier. I saw a woman jogging with a weight vest on - she uses it for training and then when she races she takes it off so she can run faster. I was thinking - oh yeah, I've got one of those - I keep it on my hips! Hoping I can drop some of it by Feb 16th which is my first 5K.
@L2HS - you aren't the only serial starter here. I have joked that my weight graph over the last 6 years looks like a very volatile stock market graph. Only in this case a bear market is a good thing. This is my 3rd sustained effort on MFP - been a member since May 2014. But I've hit my longest login streak ever at 227 days and haven't missed logging a meal (although there has been some fudging - like logging 1000 calories for the meal cause I couldn't break it down). I'm hoping to make this a forever thing. I have a MFP friend who just hit 2010 days. I want to be her. You all are what keeps me coming back.
Weight graph that looks like the S&P 500 from Fitbit is attached - note that my original starting weight from 3/14/14 is lower than my new starting weight on 6/3/19.
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@ladyluch99 I laughed at your wagon/cupcake thing!! I'm around the same size and I budget for 1700 cals but I don't eat any extra when I exercise. A lot of people are probably on 1200 but adding more for exercise, my thinking (after a lot of trial and error) that what works for me is re-educating myself about what enough food for the day looks like. The aim is to continue eating this amount for life. Good luck with your journey, sent you a friend request.4
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@flimflam87 – I try not to let myself think too far into the future with respect to weight loss, it’s so overwhelming. Focusing on the current month and what I can achieve in that time frame has really cut back on the anxiety. Also working on forgiving myself for letting myself get so big, so many times.
@Aerohead21 – I forgot you had the gastric band! Maybe a bite of a cookie, not the whole cookie! My cousin had a Roux-en-y and I remember when he ate a deviled egg at a family party and said it would make him feel full! Congrats on being in onederland!
@torihudson6 – It certainly is hard to wake up at 4:30 AM, congratulations for making it to class!
@mmccloy12 – nice profile pic! One of these days I’ll update mine – it’s getting to be 5 years old!
@theleadmare – the freezer is my friend, too! Saves me time and money!
@Candyn617 – I’ve woken up and had puffy fingers and figured I’d register a weight gain, only to be surprised by a loss. Congratulations on the loss!
@shellebelle813 – As far as plateaus go, the only advice I can offer is to go back to basics and start double-checking that everything is being accurately tracked and logged. Then look at the other things that MFP doesn’t account for, like sleep. Another thing that helps keep you working through a plateau is to use alternative measures of success like measurements. They aren’t as sensitive as the scale, but if you’re stuck for 6 weeks or more at the same weight seeing some progress could be just what you need until the scale starts moving again. I plateaued for A YEAR, quite legitimately, as I really did do all the checking and rechecking about my logging and exercise. The only culprit I could determine is that I switched to working night shift, and my sleep and EVERYTHING went haywire even though I was doing everything I had been before. Now I work a daytime-hour desk job so things are somewhat normal for me. Good luck, and I hope things start moving soon for you!
@sharpdust – So good to see you get the momentum back! About the meditation: maybe you aren’t meant to be a resting meditator? Being outdoors for your hikes may be your form of meditation! I run for many reasons and one of them is meditation. I put my headphones on, zone out with some music that keeps my legs moving, and focus on my form, breathing, etc. I always feel “lighter” after a run, and when I’m not running regularly I feel frazzled.
@sarahthepixie – welcome to the group – you’re a birthday buddy!
@Lasmartchika – I think a lot of people picked Wednesday to weigh in because January started on a Wednesday. I think if we did a poll of the Wednesday check-ins you’d find many are weighing daily or more frequently than weekly. I’m a daily weigher and I choose Sunday as my check-in day.
@BrownSugar174 and @CupcakeCrusoe – I used to put cream in my coffee because I liked the flavor. I’ve gotten used to taking my coffee black with sugar-free syrup. Even more recently, I started making French press coffee and I found a coffee I like to drink black! My true weakness is hummus. Man, do I love hummus.
To all the new people, welcome! This group has really blossomed! Thank you to @bluffgirl67 for making people feel at home here!
Looks like most if not all of you are posting losses, so a big congrats to all!
Some notes about water: I end up drinking at least 120 ounces a day – and yes, it’s enhanced or it’s Crystal Light. I drink 30 ounces before I work out in the morning and you can wring my t-shirt out when I‘m finished, so I’m fairly certain where that water’s going! Your bladder really does adapt if you keep at it consistently.
I think I will talk more about running and C25K in general another time, but if I ever seem crazy about running it’s for many reasons. First, anyone who has known me for a long time would tell you they are surprised I run, though no one is more surprised than I am, truly. Other non-weight loss benefits I get from running include:- The aforementioned meditation;
- Better sleep;
- Better appetite regulation: I know most people are hungrier when they run, but for some reason my appetite decreases and feelings of satiety increase when I’m running regularly – physiologically, not psychologically; and
- Good cholesterol levels increase: I have low cholesterol levels overall but my ratio is bad, and the only way to improve your good cholesterol (and therefore your ratio) is to exercise. Even when I was regularly running 5-6 miles, 3-4 times a week, I was at the bottom of the good cholesterol range.
Wish me luck everyone! It’s Restaurant “Week” here in Philly (really two weeks) and we have a consultant in from out-of-town who wants to take full advantage. I’m joining her tonight at a place I’ve always wanted to try!
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@pamiede, incredible job! So inspiring!
@MsDollyDimple, haaaaaht. Girl. Work. You + dresses. I stan.
@mmdeveau oh man, best of luck for Restaurant Week(s). That's got to be some hard logging. I wonder if they'd let you bring in a food scale.
@speyerj - I feel you on the S&P lol. Do you use a weight smoothing graph app? I like Libra for Android, and I know there's one for iphone. I log my weight every day, so I can see trends, and it allows me not to FREAK OUT when shark week comes around and my weight jumps up 2 lbs or whatever.
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@damaddox7 welcome! Much of what you're saying rings a bell. Lots of us trying not to stress eat. I had a hip replacement a bit over a year ago & told no running or jumping. Swimming is great though and not just easier impact wise, it helps me to release that stress.
@speyerj thank you for the link! I checked them out and you are very right - so distinctive looking & pretty, drooling.
@vegasgirl0825 you are right about those blt's - costco is my downfall for those6 -
@L2HS Hello my dear! You are in the right place because we are all here to help each other run this marathon no matter where we are in the journey! The wonderful thing is that you are here. One step at a time and one day at a time. I completely understand about wanting to be here for your family! You can do this!5
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I always comment on the 1st or 2nd on these monthly threads...then I quickly lose momentum. I read 100% of the comments here every month, and I will say this month has been most inspiring! So I am starting over, mid-month in order to get back on track. I even readjusted my calories, expectations and macros.
CW: 245
January goal: 240 (I know most of this loss will be water weight)
GW1: 199
GW2: 150
Non-scale goals for the rest of this month:
- Comment here (and another thread I follow) every day for accountability -- this is hard on weekends when I am not logged into a computer and just on my phone - feel free to send me a friend invite! I do log in faithfully!
- Walk 30 minutes every day in preparation to begin running again in February. I run the USAF 10K every year and have walked the last three. I still did it (yay!) but I want to get back to running! Ironically, I realized I liked to run about a year before I separated from the military lol.
- No alcohol for the rest of the month - my glass or two of wine most days of the week are NOT doing me any favors, both my health/weight and my wallet
- Increase water intake to at least 100oz per day (luckily I do not drink soda or juice, but I can always up my intake)
Truth? This is the heaviest I have ever been, though I have been in the 200s for a very long time (easily over a decade - this included time in the military!). I am tired of feeling frumpy. I turn 40 in five months and while I stay pretty active with my kiddos (ages 9 & 10), I really want my confidence back when dealing with the young, cliquey moms at school and the young women starting at my work. These are all nice women, I just need to stop comparing myself to any one of them. It isn't easy, and even extroverted people <<raises both hands>> can have confidence issues on the inside.10 -
@mmdeveau I am absolutely in love with the coffee from Cafe Dumonde in New Orleans but I have no idea how to make it. YYYYAAAAAASSSS to the hummus! I really try to go by serving with that for sure! I mix it in with my avocado and spread it on my Dave's Killer Bread!
So I've got a secret to tell you all about my husband's upcoming birthday! I just bought tickets for the tennis final of the Volvo Car Open WTA Championship in April! He's turning 68! The last time we went to a tennis tourney I could barely sit in the seat because of the size of my hips. I'm so excited about this little getaway! Here he is...my slim sexy!!
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@bluffgirl67 I'm sorry to hear that you're not feeling well. I hope you start to feel much better very soon! Hugs to you!
In contrast to a couple of others here, I have been feeling STARVING today! I ended up getting a 6" tuna sandwich on wheat from Subway today and feel much better now. I was starting to feel shaky. I think that's a lesson also about reducing sugar at breakfast time and eating more protein for that meal.
Thank you again to everyone here - I feel like this group is making a big difference for me. This isn't my first time trying to lose weight with MFP, but it is the first time that I have had a group like this to check in with, get inspired by, commiserate with, etc. I am excited for what this year will bring for all of us! I peeked at the scale this morning and I am down another pound. Check-in day is tomorrow and I'll report in then with stats.6 -
@Tarzan37 I literally get the shakes if I don't eat enough protein. It took me a while to figure out that I didn't need to eat a burger to get the healthy protein I need. I tuck little protein packs in my purse or put a protein drink in my cooler. A small meal packed with the good nutrients and a bottle of water does the trick for me when I have those moments.
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@CupcakeCrusoe - I'm not using a trending app - other than FitBit. But I don't freak out about little gains. It's when I'm not recording my weight (or tracking my food) that it goes up. I'll gain or stall here and there, but for the most part it's a downward trend when I stick to plan.8
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Hey everyone, I've missed so much since my last three days have been crazy! Sick kids, stress at work, running all over creation trying to keep our family going. My husband comes home tonight from his work trip and I am seriously counting down the hours!
I'm not proud that I basically tumbled off the wagon of any kind of healthy eating and exercising since Monday, but I did log my food. Which as some of you know is no fun when you've been overindulging in everything and mindlessly eating. So I made a goal to now have three days in a row that are kicking-butt-and-taking-names kind of days, since I just had three that were pretty pathetic.
I declare today as my first day of three good days! And, I'm off to a good start. I signed up for a spin class at a local fitness studio that I can walk to from my office. It's a lunch hour class, so 30 minutes of spin and 15 minutes of abs. I haven't taken a Spin class in a year and of course I felt like I was just going to perish, but I did it and I survived. It was scary going to a new thing, but it feels great having my exercise for the day over with.
I missed checking in on Wednesday for my weekly check in, so here it is. It's not impressive since I went backwards, but I will stick with the routine and report it out to you all. Three more weigh ins to meet my goal!
Good morning! Well, its morning where I live. It's time for my Jan update, I'm weighing in on Wednesdays this month.
SW: 210 (11.14.19)
January SW: 207.4 (1.2.20)
1/8: 205.3 (-2.1 lbs)
1/15: 206.4 (-1 lb)
1/22:
1/29:
1/31:
Other January health goals:
1. Less Alcohol (limit nights where I enjoy wine or a cocktail to 1x/week)
2. Exercise 5 days a week and diversify my exercise a bit (add in swimming and spinning)
3. Log Food every day!
I have had wine 3 nights over the last week (all nights were with my mother in law, who loves wine and if I have a fellow wine-enjoyer with me who wants to crack a good bottle, I am pretty powerless to resist it).
I have exercised 4 days last week, so that's not too far off!
And, I logged my food everyday, even when I binged.
Going back to read other posts now! I have like 5 pages to read- will enjoy catching up with everyone.
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Sw: 245 (maybe 255)
Cw: 223
Height 5'9.5" <- tht half inch counts
I don't have a story I'm ready to share....just like so many ive started and stopped many many times. Its been along time since I fully decaited myself to myself family always comes 1st.
I will say tht I am working on balance on all lvls tht is a task cause tht will mean adding myself to the list of things to work on NOW I'm just not used to the though if I'm honest I'm really looking forward to it.7
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