Jumpstart January 2021
baconslave
Posts: 7,018 Member
Here we are. Another year gone. Adios 2020! Honey, ain't gonna miss you! (Sorry, not sorry.)
But a new year is starting, a fresh start, and in keeping with the tradition of a New Year Resolution, we have a challenge for you aiming at helping you KEEP those resolutions this year.
It's the perfect time to Jumpstart your health!
I do go on and on about one B-word. The Basics. Why? Because they're important. It may not be sexy, or catchy, but take it from a person who lost the weight and has kept the majority of it off (Hey! I'm human. It's probably vanity weight, but it offends me with it's existence, alright?
.) Keeping the low-carb basics locked-in is where it's at if you are wanting to actually succeed long-term. Minding the Basics will continue to serve you all the way to your goal weight and will keep you in maintenance.
So what are these Basics?
Last month we focused on the basics in an effort to avoid gaining during a hectic time of year. There were lots of treats around. But many of us managed to hit our goals and not gain. Some of us even lost a few pounds, or gained insight into our own patterns when faced with pressure.
Consistency + Persistence + Time = Success
I really can't parrot that cliché formula enough. Because it's true.
Let us know your resolutions, or even just a way you'd like to challenge yourself this month if you aren't much into resolutions. Any low-carb plan is welcome. Just post your monthly goals and/or beginning weight, or if you are just planning to maintain through the month, or have NSVs to achieve, check-in daily or weekly with how well you did.
You can report your progress to your goal, whether it be ultra-obsessive daily hitting your low-carb plan basics, or working on a fitness goal, or even nailing down other good habits in your life. Anything is fair game as long as it's in pursuit of your health or fitness. And if you have problems or need advice, you'll find that here.
We've got an issue going on with the Join functionality, so we may not get an influx of new members until later. What? It's after the 1st and you're new to the challenge? That's great! New challengers are welcome ANYTIME during the challenge month!
Before you start, think about your goals. For measurable resolutions, we recommend getting a baseline.
Here are some ideas (abridged from @FIT_Goat in this post For Those with New Year Resolutions):
Sooooo...go ahead and introduce yourself and/or post your goals when you are ready. Challenge starts on the 1st.
Here's a sample format for how you can report on various goals if you'd like:
This is a fresh new year.
Own it.
We'll be here to cheer you on.
Happy New Year and make that resolution stick.
But a new year is starting, a fresh start, and in keeping with the tradition of a New Year Resolution, we have a challenge for you aiming at helping you KEEP those resolutions this year.
It's the perfect time to Jumpstart your health!
I do go on and on about one B-word. The Basics. Why? Because they're important. It may not be sexy, or catchy, but take it from a person who lost the weight and has kept the majority of it off (Hey! I'm human. It's probably vanity weight, but it offends me with it's existence, alright?
.) Keeping the low-carb basics locked-in is where it's at if you are wanting to actually succeed long-term. Minding the Basics will continue to serve you all the way to your goal weight and will keep you in maintenance.So what are these Basics?
- Planning ahead!!!
- Staying under carbs
- Staying under calories
- Logging and measuring
- Getting in exercise/movement if that's one of your goals
- Keeping an eye on electrolyte levels
- Getting enough water
- Planning ahead!!! Oh, wait. I said that already? Yes, I frickin' did. Because you must! "Failing to plan is planning to fail."
Last month we focused on the basics in an effort to avoid gaining during a hectic time of year. There were lots of treats around. But many of us managed to hit our goals and not gain. Some of us even lost a few pounds, or gained insight into our own patterns when faced with pressure.
Consistency + Persistence + Time = Success
I really can't parrot that cliché formula enough. Because it's true.
Let us know your resolutions, or even just a way you'd like to challenge yourself this month if you aren't much into resolutions. Any low-carb plan is welcome. Just post your monthly goals and/or beginning weight, or if you are just planning to maintain through the month, or have NSVs to achieve, check-in daily or weekly with how well you did.
You can report your progress to your goal, whether it be ultra-obsessive daily hitting your low-carb plan basics, or working on a fitness goal, or even nailing down other good habits in your life. Anything is fair game as long as it's in pursuit of your health or fitness. And if you have problems or need advice, you'll find that here.
We've got an issue going on with the Join functionality, so we may not get an influx of new members until later. What? It's after the 1st and you're new to the challenge? That's great! New challengers are welcome ANYTIME during the challenge month!
Before you start, think about your goals. For measurable resolutions, we recommend getting a baseline.
Here are some ideas (abridged from @FIT_Goat in this post For Those with New Year Resolutions):
- Get an average of your most recent weigh-ins for a good idea of your starting weight.
- Record your food, even if you're estimating. Sure, it will be a little higher in calories/junk due to the holiday season but it will still be better than having nothing.
- Take body measurements and pictures. To make sure they are accurate, take several sets of measurements and average them. Or watch this video on how to measure yourself so that you are actually measuring the same spots every time. You never need to show/share these with anyone, but you might be surprised how willing you will be to share them when you have success.
- Make an exercise log and try for your current personal bests (even if they're nothing to be proud of). Again, a starting number is better than nothing. It will show you how much you have achieved.
- If you're also doing something else (like quitting smoking), the same idea applies. Take a starting measurement, like how many cigs or packs per day. You'll often be shocked at how much growth you make.
Sooooo...go ahead and introduce yourself and/or post your goals when you are ready. Challenge starts on the 1st.
Here's a sample format for how you can report on various goals if you'd like:
Monday 1/1:
Water: Yep. :flowerforyou:
Electrolytes Good: :flowerforyou:
Logged Food: :flowerforyou:
Exercise as Planned: Strength training :flowerforyou:
At or Under Carb Level: :flowerforyou:
At or Under Calorie Limit: Yes! :flowerforyou:
Planned Day Ahead: Yes! :flowerforyou:
7/7
This is a fresh new year.
Own it.
We'll be here to cheer you on.
Happy New Year and make that resolution stick.
4
Replies
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Starting January 1st I am going back on strict keto ... I upped my carbs a few months ago and have been eating things I know I shouldn't rice, potatoes etc and have been dealing with headaches/migraines ....I am also incorporating strength training into the mix along with my walks .........I start physical therapy for my hips on Jan 4th (stupid hip dysplasia ) ...I signed up with wholesomeyum's challenge starting on the 1st ...something new for me
I would like to lose 10 lbs for January ..That would be a 54 lb loss for me 5 -
Okay:
- Log, min 500 deficit, aim for 750
- 5000 steps a day min (this is bumping from 3000, there may be bad days where I don't make it, but that's a given)
- Min 30 min walk unless I'm too unwell
- 30 Days of Yoga, committing to doing this. It's far too long since I got my mat out and I miss it.
- Start riding my bike again - I'd like to be able to bike to work (it's only a 12-15 min ride, but actually beyond me energy-wise atm, so I need to build up)
- Soft weight loss goal of 2kg - I'll be doing diet break starting late in the month, so will have some gain from refilling glycogen stores
- Diet break!!! Two weeks of summer fruit.
That'll do.2 -
Rozzington Bear's Basics in order of priority - Here is what I will be monitoring and logging in here and with emojis to spare, hahah!
Not at all a resolutions kinda gal but I have enjoyed seeing people's formats for logging in here, so this is my set of stats for the Monthly thread.
When I first joined MFP it was to lose weight but now the sole focus is managing my blood sugars, blood pressure and drinking more water.
HbA1c (mmol/mol): Highest 111 (2017) 118 (2019) Lowest 45 (2017) CURRENT: 48 (2020)
MONTH Starting Weight, Ending Weight
1) Swipey the Libre Sensor - FBG (mmol/L) & Direction ➡️ ⬅️ ⬆️ ⬇️ ↗️ ↘️ ↙️ ↖️
2) Carb Goal < 100g 🟢 <150g 🟠
3) Calories Goal < 🟢 🔴 > Goal
4) Workout or planned/injury rest day ✅ ❌
5) Water - Aiming for at least 2 27oz Bottles a day 💧💧 and any odd amounts 💦
I think this makes it manageable and fits my goals.
I will be logging my food, my meds, my blood pressure in my food diary as I have found it useful in conjunction with the Libre sensor data to take to the docs/pharmacist so we can look at triggers, spikes and it all helps to look at the big picture.
Apologies in advance but dates, measurements etc will all be in Brit-speak/units.
See you next year (tee tee!)
2 -
I am normally a low carber anyway. But since it looks at though the gym is going to be shut for all of January (if not till the spring) I need my diet to be even more on point to account for the massive calorie burn I was managing in the gym
January goals:
* have a plan for the week, for my meals and snacks
* I've now brought a scale so use the scale to pre-plan and account for my calories
* aiming to lose 5kgs by march 16th.3 -
The other thing I meant to say in my blurb was that I am going to redo my meals and recipes with T2D equivalents and newer logging. It is an unholy mess so that will keep me amused for a while!2
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I'm starting on 1/2 (Christmas lights viewing plus pizza night planned with my sister on 1/1), but here are my goals:
Log every day and keep to my calorie goal.
Close all three rings on Apple Watch and hit 12K steps.
Read every day.
Complete planned weekly workout schedule.
At least 90 g protein and no more than 50 g net carbs.3 -
My goals for January:
15k steps per day ❌✅ I have a goal to walk 2500 miles in 2021, so that works out to about 209 miles per month. So my step goal is 15k per day.
Carbs below 40g/day? ❌✅ I'm lowering my daily carb goal to try to help with weight loss.
Gluten Free? ❌✅
60+ mins exercise 6 days per week ❌✅
Under calorie goal? ❌✅
c25k program 3x/week ❌✅
I want to lose 5 pounds in January.4 -
Thanks once again for this thread!
Back to basics!2 -
I’ll stick to the basics this month too. That means close those watch rings and focus on the calories and carbs entering my mouth. The latter is where I’ve gotten lazy. Logging and planning will be priorities to lose about a pound a week. Overall goal will be to shed 10-15 pounds total depending on what the scale says Monday. I’ll be entering a stressful period at work in the coming weeks so I want to ensure I’m not eating those feelings!
4 -
While thinking about my goals I wanted to share some new tools in my arsenal. My hubby got me an adjustable weight bench and one of my sons got me a digital food scale. As a means to starting the year off right I'm tossing any leftover Xmas cookies out for the birds. I just synced my fitbit and am cleaning my kitchen including cleaning out the cabinets.5
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I went AWOL during December... lots of family stuff going on and the holidays... so back in the saddle and back to the basics.
Exercise - full body workouts, elliptical or bike (as possible) 5 days a week
Calories - keep it below 1600 per day until the weight goal is reached (weigh/measure
everything that I eat)
Carbs - keep below 75 grams per day
Protein - at least 100 grams per day
Fats - fill in to hunger
Weight - hate to make goals in this area, but at least weigh less at the end of the month than I
currently weigh4 -
Welcome guys!
Happy New Year!!!1 -
Yay, 2021!1
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10 -
I bought a 2020: Bah Humbug ornament (also did the virtual 2020: Grinch of a Year run), and I wonder if someone unpacking the ornament in, say, 2040, will make sense of it at all.2
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1/1/21
HbA1c (mmol/mol): Highest 111 (2017) 118 (2019) Lowest 45 (2017) CURRENT: 48 (2020)
January 2021 10st 5lb, Ending Weight
1) Swipey the Libre Sensor - FBG (mmol/L) 5.7 ➡️
2) Carb Goal <150g 🟠
3) Calories Goal < 🟢
4) Workout or planned/injury rest day ✅ (Spin Bike C25K W3 Full)
5) Water - 💧 (27oz) 💦 (17oz)1 -
Jan goals-
#1 Logging both food and activity every single day so I can achieve...
#2 500 cal daily deficit
#3 keep total carbs 50 or under
Jan SW 176
Jan GW 169
That's a big loss for me but I believe need to aim higher to be successful.2 -
Check in for yesterday (1 Jan):
- Log, min 500 deficit, aim for 750 - 1033 according to Fitbit
- Net carbs under 50, protein over 100 - yes (39) and yes (114). It was a close thing on protein, I forgot to have my first shake with brunch, and wasn't sure I would want it later, but had it before bed
- 5000 steps a day min (this is bumping from 3000, there may be bad days where I don't make it, but that's a given) - 9759
- Min 30 min walk unless I'm too unwell - yup, 50 mins
- 30 Days of Yoga - I'll watch the intro vid today, which has breathing exercises, then first practice tomorrow (it appears around 8pm my time, which is wind down time)
- Start riding my bike again - didn't do this, and unlikely today due to rain
- Soft weight loss goal of 2kg - I'll be doing diet break starting late in the month, so will have some gain from refilling glycogen stores
- Diet break!!! Two weeks of summer fruit. - start Jan 24
I chanced on some watercress seedlings the other day, so made a water garden for those yesterday. Still needs a bit of work to raise the pots up (bricks will do fine), so their rims are slightly above the rim of the container they're in. This makes for easy water changing - just stick the hose in and turn it on for a bit.3 - Log, min 500 deficit, aim for 750 - 1033 according to Fitbit
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My goals for January:
1. Log all my meals.
2. 100ish gms protein, 100 gms carbs (to start, then decreasing), 58 gms fat.
3. Drink 8 glasses water per day
3. Log my exercise
3. 30+ minute walk 6 days per week
4. Bicycle ride when weather permits
5. Light weights workout 3 times per week
6. Yoga 2 times per week
7. Weigh myself every day
8. Measurement once per month4 -
🎉New Year 2021🎉
Basics Challenge
Thanks for the challenge. I’ve been AWOL for about a year from this community. I originally lost about 60 pounds and have played around with gaining and losing 10-20 of those in the past year.
I’m happy to re-up my engagement and want this for my health!
Day #1
🌟< Carb Goal
🌟< Calorie Goal (without exercise calories)
🌟Hit Minimum Steps (10 G)
✖️7-8 Hours of Sleep
🌟No Food After Supper
I will weigh again on 2/1 and aim to be down 5-7 pounds by then.
🔥👍🏼Happy New Year, folks!🔥🎉
4 -
2 Jan:- Log, min 500 deficit, aim for 750 - yes, I think will end up being around 950 by Fitbit
- Net carbs under 50, protein over 100 - yes (43) and yes (117).
- 5000 steps a day min (this is bumping from 3000, there may be bad days where I don't make it, but that's a given) - 7716 (plus whatever bedtime ritual gives, which won't be much)
- Min 30 min walk unless I'm too unwell - yup, though bitsy doing errands.
- 30 Days of Yoga - Fail, haven't watched intro vid yet...
- Start riding my bike again - got Agnes out and dusted off the cobwebs (actually, I just told the spiders to hold on tight) and pottered around for about 25 mins. So leisurely Fitbit didn't even pick up on it as exercise (though I did get my heart rate up).
- Soft weight loss goal of 2kg - I'll be doing diet break starting late in the month, so will have some gain from refilling glycogen stores
- Diet break!!! Two weeks of summer fruit. - start Jan 24
Fixed watercress garden, though I think I will modify it some more (it's close enough to the bathroom drain that I may as well move it along and set it so it drains in that direction so at least some of the water goes down there when I do refreshes. Also picked up some other seedling bundles when I was out - fancy red lettuce and beetroot, plus I have basil that I got at the same time as the water cress. My mesclun seedlings that I planted for the fist lot are very heavy on mustard greens and other quite spicy/pungent stuff (I really have no idea what any of it is, TBH), so I wanted some more mild things to balance those out. Not yet planted because it hosed down this evening, so I didn't get the planters set up. Also I think I need more soil (I can get one done, but also need to sow more mesclun seeds and radishes). The beets are primarily for the greens, but I'll probably let the roots get to baby beet size for eating.
2 - Log, min 500 deficit, aim for 750 - yes, I think will end up being around 950 by Fitbit
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I am also doing a reset after being Keto off and on (more on than off) for a few years. Starting a 2 1/2 day fast today to fast-track ketosis and cleanse. I have a number of chronic illnesses: Adrenal fatigue, IBS, IC...jus to name a few and they all go into remission or at least are managed by keto. So here I go - I also hope to meet my weight goal in 2021 after having gone round this bush with the weight loss/gain for 10 years. When I was strict keto I was well on my way but 2020 - in all its glory - put all that weight back on that I'd lost (and I'll blame 2020, because it couldn't have possibly been me! Right? 😂😂😂)5
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Hi, Iam new to the group. Started back on track the day after Christmas. First weigh in today, down 8.6 lbs. I have around 130 lbs to lose. Just retired this year and really want to lose this fat and get fit once and for all. Would appreciate some committed low carb friends to help encourage each other on this journey. My goals for January are:
Starting weight: 294.2
Current weight: 285.6
Goal weight: 150 lbs
Current loss: 8.6 lbs
Carbs: 30< for right now
Calories: 1200 calories
Drink lots of water, and start moving
God Bless and praying all of us to find our own why and doing the work to get it done this year.
Sherri 🙂
4 -
flatcoatedR wrote: »Hi, Iam new to the group. Started back on track the day after Christmas. First weigh in today, down 8.6 lbs. I have around 130 lbs to lose. Just retired this year and really want to lose this fat and get fit once and for all. Would appreciate some committed low carb friends to help encourage each other on this journey. My goals for January are:
Starting weight: 294.2
Current weight: 285.6
Goal weight: 150 lbs
Current loss: 8.6 lbs
Carbs: 30< for right now
Calories: 1200 calories
Drink lots of water, and start moving
God Bless and praying all of us to find our own why and doing the work to get it done this year.
Sherri 🙂
Hi Sherri,
You and I seem to be around the same age. I'm 66, but still working a writing job. It looks like you're off to a good start! So when you say "start moving," what's that look like?
I too have been frustrated this year with my weight. I weigh more now than at any point in my life! Not good for my health.
I look forward to walking this journey with you.
Luanne2 -
roz_of_2_boys wrote: »I am also doing a reset after being Keto off and on (more on than off) for a few years. Starting a 2 1/2 day fast today to fast-track ketosis and cleanse. I have a number of chronic illnesses: Adrenal fatigue, IBS, IC...jus to name a few and they all go into remission or at least are managed by keto. So here I go - I also hope to meet my weight goal in 2021 after having gone round this bush with the weight loss/gain for 10 years. When I was strict keto I was well on my way but 2020 - in all its glory - put all that weight back on that I'd lost (and I'll blame 2020, because it couldn't have possibly been me! Right? 😂😂😂)
I'm afraid 2020 is the reason for many people's weight gain, even those who haven't struggled before. I know I tend to head to the fridge many times a day when working from home. Be kind to yourself! ~ Luanne2 -
I am in for this challenge. I have been low carb/keto for a couple of years but the last couple of months not so much. Then came Christmas.....So...
Start weight 155.8 (Jan 1)
Goal Weight 140
I have been a runner for years but have been slacking a bit lately. Also do quite a bit of strength workouts and biking. I generally don't have a problem staying active...its the food. So here are my goals...
Plan plan plan!
25 Net Carbs (or less)
1300 Cals
3-4 of my water jugs a day
Exercise regular mixing strength and running
Limit my wine (thats a biggie for me!)
Track my food and exercise (I am using Carb Manager for that)
Check in here! I do find reading all your posts helps a lot
So....let it begin3 -
1/1
So my calories were okay but based on my activity level I should have had a nice deficit. The little bit of ice cream I had could have trimmed off some of those calories.
Carbs were under 100 and protein over so a decent day! I haven’t weighed in yet but plan to do so Monday as I start working again and join a friend’s weight loss comp. Maybe I’ll do some measurements as well.3 -
1/1 food okay.... walked 6.09 miles 1/2 food is good ..Heading out for a walk 3
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2/1/21
HbA1c (mmol/mol): Highest 111 (Dx 2017) 118 (2019) Lowest 45 (2017) CURRENT: 48 (2020)
January 2021 10st 5lb, Ending Weight
1) FBG (mmol/L) 4.7 ➡️
2) Carb Goal <100g 🟢
3) Calories Goal < 🟢
4) Workout or planned/injury rest day ❌
Resting up twinging knee for couple of days before next planned treadmill run.
5) Water - 💦 (22oz) Not a great day water wise. Must do better.2 -
01/01 (I forgot to post yesterday)
My goals for January:
15k steps per day ✅
Carbs below 40g/day? ✅
Gluten Free? ✅
60+ mins exercise 6 days per week ✅ Yesterday I did 20 mins on the mini trampoline and did c25k with extra walking on the treadmill for 45 mins.
Under calorie goal? ✅
c25k program 3x/week ✅
SW: 178.5 (01/01/21) I want to lose 5 pounds in January.
CW: 178.52
