August 6 Sign In
Replies
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Unfortunately I need to use Pass Day #2. Not feeling well today.8
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Sleep, since the lock down started have slept like a log, now I'm back to work still sleeping like a log thankfully , love my routine! I do wear ear plugs and eat cheese and ryvita about an hour and a half before bed...I automatically wake up just before alarm at 5.30am
Exercise yes 10 mins quigong, 20 min leslie sansone, 20 min yoga, 50 min walk, 45 min walk, 20 min gardening
Tracking yes, calories yes only ate 16 exercise cals3 -
Yes x 32
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1) More than 20 minutes of daily exercise;
2) Tracking the caloric intake of both food and beverage;
3) Consuming no more than your chosen limit of daily calories
4) Daily or every third day reporting of your fulfillment of the above.
5) At least 7hrs of sleep
1) almost 60 min light 🚴♀️ w. my kid + 45 min weight lifting
2) ✔
3) Deficit: 240 cal
5) Sleep: 7h, in 2 chunks. Too stressed to keep on sleeping, so I got up and was working in the middle of the night. It's the last time this month when I'll accept less than 7h of continuous sleep (at least there were 6) and being awake past 0:30 without using a pass for that. This is specifically why I joined a challenge and if I am embarassing myself by losing, than that should teach me a lesson!2 -
Sleep deprivation leads to water retention because it causes hormonal imbalance. It also leads to real weight gain because one makes poorer food choices and craves sweets more, to compensate the feeling of discomfort. Since coffee makes some ppl hungry, it also means that we consume more calories as a consequence to drinking more coffee.
If you want founded material on the above, you'd have to research online, though. Just mind that fake gains (as the result of water retention) can follow a night of poor sleep. Don't get discouraged by the scale and keep on with eating right and working out 🌞. Try to catch up on sleep, too 🌻.4 -
10k steps, yahoo...
But pass day as I am over goal for today.
I am at my lowest weight in 7 yrs.. and now to keep it that way.
Yes, sleep...my fitness watch got my attention about how little I sleep unless I actually make myself stay on schedule.8 -
Aug 6
Tracked - Yes
Calories - 1,293
Exercise - 20 minute housework3 -
Yes x 33
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Date: 8/6
Exercised?: Yes! Walked 2+ miles watched as the sun set through an approaching cloud front.
Calories?: Yes, kept within cal count & all food tracked.
Tracked?: Yes, had fewer meals today and came in under calories for the day.
Weighed in and tracked.4 -
Yes for all three, a great day!4
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Yes X 3. Sleep has been an issue for years. Right now I'm finding that evening yoga followed by a warm bath is helping.2
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Insomnia has plagued me all my life. I've been on Lunesta for years now, the big guns, but it works. My Dr decided to taper it off, so I spent for four months tapering with less and less sleep. I'd quit exercising, was too tired to too anything, and generally fell apart. Now I'm seeing a sleep specialist, back on the Lunesta, but have a plan to work on until we attempt another taper.
Maybe everyone knows this, but he said the most important way to regulate your sleep pattern was to get up at the same time everyday. It doesn't matter so much when you go to bed, it can vary, but the wake up time is critical. So that's number 1. Then, he said, start compressing the time in bed. He said to do it very slowly, so if 10 hours are typically spent in bed, do 9.75 hours. Then slowly decrease in 15 min increments until you're at 7 or 8 hours. This is doable. Then I'm going to take a cognitive behavioral class, I'm skeptical, but its worth a try. If you're a good sleeper, count your blessings, all the things @RangerRickL, and others, detail are true.
Anyway, yes x 3 for me. Resting day, so just dog walking for exercise.5 -
Did I exercise for at least 20 minutes? Yes, walked 45 minutes
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes2 -
1) More than 20 minutes of daily exercise;
2) Tracking the caloric intake of both food and beverage;
3) Consuming no more than your chosen limit of daily calories
4) Daily or every third day reporting of your fulfillment of the above.
5) At least 7hrs of sleep
1) almost 60 min light 🚴♀️ w. my kid + 45 min weight lifting
2) ✔
3) Deficit: 240 cal
5) Sleep: 7h, in 2 chunks. Too stressed to keep on sleeping, so I got up and was working in the middle of the night. It's the last time this month when I'll accept less than 7h of continuous sleep (at least there were 6) and being awake past 0:30 without using a pass for that. This is specifically why I joined a challenge and if I am embarassing myself by losing, than that should teach me a lesson!
If you would like to count your passes that way, that's fine. No "embarrassment" need apply about not making the Winners Circle if that is what happens. We just wanted to make sure you are not penalizing yourself unnecessarily in a self-discouraging way.
And no matter how the Pass Days fall by the end of August, DO stick with us for several months as you try different strategies to find what WILL help you get 7 hours sleep as well as meeting the regular 3 UAC questions.
For your own encouragement you could even keep a separated tally of "UAC passes" (exercise / logging / calories balance) from "sleep passes" so that you can feel you are making progtess on SOME of your fronts.2 -
Have you ever tried fans in your room? My friend keeps ice by her bedside table(cold packs in a cooler) and if she has a bad hot flash - puts them on her hands and feet. Best wishessaltypickle wrote: »
"Have an issue with staying asleep due to hot flashes. So normally average 6 1/2 hours of interrupted time. Very frustrating, so open to any tips. I’ve tried diet, cut back on caffeine, no alcohol, no spicy, occasional melatonin, etc.
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Yes x 33
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Aug 6
Tracked all✔️
Calorie deficit -353✔️
Exercise: 1:49 ex bike + 54 min flat walk
💚
Sleep:
I finally did what they always say to do. I only sleep & cuddle/etc. in our bedroom. I used to do everything in there: art, pay bills, watch TV, pet the cat, read, post to MFP.
Now I do all of that downstairs.
I can’t believe the difference it has made.
In addition, I am Exercising MUCH more each day which seems to override my active mind & is definitely making me sleepy at bedtime.
My medications can cause insomnia (and anxiety) & it has taken me a few years to realize that I’m tensed up so I talk to myself as I would to a baby...”ok baby it’s time for sleep...” and use a routine for getting ready for bed. Then some deep breaths & I remind myself to relax into the sleep. I know this sounds insane, but I was fighting that last letting go to go to sleep.
“Tomorrow will be another day” helps me as I think I just want to keep going! LOL4 -
Tracked - Yes
Calories - Yes
Exercise - Yes - vacuuming & packing, hauling things up and down stairs
Sleep is my superpower! I'm blessed with the ability to fall asleep easily pretty much whenever and wherever I decide to. When things get busy, sleep becomes my last priority and I don't get enough. But I'm not working now, and I'm very confident my next job will be far less time-demanding, schedule-flipping, and sleep-depriving than my last one.3 -
Daily Check-In:
Date: Thursday, August 6, 2020
Exercise Tracked In MFP (Treadmill Mon-Fri): No treadmill
but active
Calories and Water Tracked In MFP: Yes
Within Daily Calorie Range of 1300 to 1440: No, calories were 1,705
Disqualified but still posting to develop my healthy habits : )
Keep moving forward and keep making progress….I gotta keep on keeping on : )
It's my fourth pass day, so I am disqualified. But I will keep posting to develop my tracking and posting habit. I have been trying to adjust my spreadsheet to how I post my daily check-in info, which is a work-in-progress. Kinda fitting - a work in progress - just like me
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Daily Check-In:
Date: Thursday, August 6, 2020
Exercise Tracked In MFP (Treadmill Mon-Fri): No treadmill but active
Calories and Water Tracked In MFP: Yes
Within Daily Calorie Range of 1300 to 1440: No, calories were 1,705
Disqualified but still posting to develop my healthy habits : )
Keep moving forward and keep making progress….I gotta keep on keeping on : )
It's my fourth pass day, so I am disqualified. But I will keep posting to develop my tracking and posting habit. I have been trying to adjust my spreadsheet to how I post my daily check-in info, which is a work-in-progress. Kinda fitting - a work in progress - just like me
Glad you are continuing @KCJen. #You’veGotThis
PS I hate the word disqualified.
PPS Consider a personal restart? 24 days left. Give yourself 3 more “I’m figuring out my new system” Pass Days. Lemme know & Ill celebrate 🎉 your success Sept 1!!!3 -
Daily post
8/4-8/8
Did I exercise for at least 20 minutes? Yes 5x
Did I stay within my calorie budget for the day? Yes 5x
Did I keep track of everything I ate and drank? Yes 5x2
