Jumpstart January 2021
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Day #3
🌟< Carb Goal of 20-30 net
🌟< Calorie Goal (with exercise calories)
🌟 Hit Minimum Steps
🌟 7-8 Hours of Sleep
🌟 No Food After Supper
🌟 🥾Hiked in Nature🌲
Feeling more sane around food; glad for the accountability.4 -
1/3
Like yesterday, I was a bit higher on calories but did have enough activity to close my watch rings for the day.
Carbs were just over 100g and protein just under so I’ll be focused on this throughout the week. I have gained some insight during my food orgy the last two weeks. I already mentioned headaches but I’ll add heartburn to the list too.
Bonus over the last couple of days though...no snacking after dinner and I’ve done IF easily. I’ll be trying to make this a habit again this month. Good luck everyone!2 -
3/1/21
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) 4.4 ➡️
2) Carb Goal <150g 🟠 (well... 105g but still over 100g so Lower Carb
3) Calories Goal < 🟢
4) Workout or planned/injury rest day ❌
Resting up knee
5) Water - 💧 (27oz) Better than yesterday but find it harder to do on 'non-work' days - hopefully with tennis season starting again and working odd hours I might find it easier this week.2 -
4 Jan:
- Log, min 500 deficit, aim for 750 - yes, around 800*
- Net carbs under 50, protein over 100 - yes (38) and yes (116).
- 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) - 7904
- Min 30 min walk unless I'm too unwell - yup, a 39 min and a 17 min after dinner walk
- 30 Days of Yoga - Yes. Definitely tougher today, but managed. Really need to work on hips (may do a short hip practice before bed)
- Start riding my bike again - nope.
- 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
Don't really feel like I achieved much today. Back to work tomorrow, so I'm expecting a drop in activity.
* I downloaded my cals in and out data from Fitbit today so I could compare projected weight loss with actual. As I suspected (but hoped I was wrong), I'm lagging behind a bit. My Fitbit is overestimating by about 80 cals a day. It used to be bang on accurate. Not sure if this is a me being broken/messed up energy production ME thing, or just from Fitbit misinterpreting higher heart rates as me actually doing something and thinking I'm burning more cals than I am. Anyway, I know now. All I can really do is accept it and try to move a bit more to compensate.
1 - Log, min 500 deficit, aim for 750 - yes, around 800*
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Thank-you Baconslave - Happy new year to you and all on here. I love the plans above. Reading them is exciting - and inspiring.
I'm looking forwards to getting back to normal (and to feeling slimmer again) but I already feel good about the months ahead . I'm wishing the same happiness to all of you.
Why do I feel ok when I must be a few pounds up? (Clothes still fit but are snug...)
Well, firstly, I love this way of eating and have many new recipes to enjoy.
Then, this year, I'm picking up where I left off for Christmas as if nothing has happened, and am just getting on with things.
There will be no looking back and no 'dieting' mindset. (What a relief. ) Christmas was a lovely exception; this is real life.
I was 45lb down with more to go to reach my goal. I vow that when I next weigh (in a few weeks time) - I'll be a little lower because I'll be following this wonderful way of life.
My plan:
Normal daily exercise :
1 hour hike in the woods with dogs for company.
Too much sitting at desk (money must be earned) ... but much getting up to fetch more water (and deal with the results of this drinking)
I do need to go back to doing yoga 2 or 3 times a week. My back aches a bit again and yoga always stops this. Why did I stop?
New for this year:
I plan to do rowing for 20 mins 2 times each week. This will be an addition - but I think it can become part of regular life.
Normal food
Everyday: Lots of green+lower-carb veg/ meat (a little of it processed)/eggs/Greek yogurt/some cream and cheese (taken with the veg... I find that it is too easy to over-do dairy if consumed on its own.)
On some days: small portions (handful) of nuts/seeds/berries/higher carb veg.
On some days: bread or wrap substitutes - made by me usually but I have a few ready-made rolls/slices in the freezer. These used to be important - but are just occasionally wanted now. Tastes change - and what looks like a meal changes too.
Perhaps later in the year, some VERY occasional use of low-carb sweeteners (in my favourite low-carb recipe for carrot cake or birthday cheesecake).
Today so far:
-Spanish omlette with chorizo- bacon - red peppers- spring onion - butter and many eggs
Coffee with cream
-Broccoli and cauli cheese soup (with olive oil -broccoli - cauli - celery - shallots - chilli and cheese left from the New Year cheese board)
Tea (with a dash of milk)
-Baked (with juice and lemon slices) chicken thighs/drumsticks with baked sprouts
Mint tea
AND 3 litres of water in total6 -
Have been having trouble getting my head back in the game (by which I mean I haven't been logging). Today I should have numbers to report!1
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1/3
Logged food and exercise ✔
Cal deficit 608 ✔
Carbs 44 ✔
Monday nights I'm on my own for dinner and always struggle with ideas for what to eat. The rest of the week I have lots of good stuff planned LOL. Hmm maybe a batch of chowder.3 -
1/3
1. Track everything ✅
2. 55-70 G protein ✅ (exceeded at 78 G)
3. Under 50 net carbs ✅ (33 net)
4. 1200 -1250 calories ✅ (1,240) I decided to expand this to a small range as hitting it exactly is unlikely
5. 64 oz water/decaf liquids ✅ (68 oz)
6. Lose 6 1/2 pounds (5 so far)4 -
1/4 Food on point ......off for a walk soon .......Physical therapy got cancelled today ...appt. on Wednesday3
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4/1/21
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) 6.4 ➡️ 🟢
2) Carb Goal <150g 🟠 (121g)
3) Calories Goal < 🟢
4) Treadmill C25K W4(i) ✅ 5min runs replaced with 3m 60s (no cartilage in knees so build up in increments)
5) Water - 61oz💧💧💦3 -
Day #4
🌟 Carb Goal
🌟 Calorie Goal (with exercise calories)
🌟 Hit Minimum Steps
✖️7-8 Hours of Sleep
🌟No Food After Supper
🌟🥾Hiked in nature
Taking quite the attention to stick with this new plan, but 👍🏼 to another day!3 -
1/4
Good day overall! I’m back to working so I feel better with daily structure rather than my vacation time where boredom creeps in and bad decisions abound. I was under on calories and listened when I was or was not hungry. I fasted for about 18 hours and ate a light lunch. No snacking after dinner and watch rings easily closed.
Carbs and protein were in check but I likely could have increased protein at dinner. I started my weight loss challenge with girlfriends and weighed in for the first time since July. Surprisingly I maintained in that time but I’d still like to drop 15. Here’s to more days like this one!2 -
01/04
My goals for January:
15k steps per day ✅✅✅✅
Carbs below 40g/day? ✅✅✅✅
Gluten Free? ✅✅✅✅
60+ mins exercise 6 days per week ✅✅✅✅ Today I walked 60 mins on the treadmill and 20 mins on the mini trampoline.
Under calorie goal? ✅✅✅✅
c25k program 3x/week ✅
SW: 178.5 (01/01/21) I want to lose 5 pounds in January.
CW: 178.52 -
5 Jan:
- Log, min 500 deficit, aim for 750 - yes, around 800
- Net carbs under 50, protein over 100 - yes (43) and yes (118).
- 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) - 6741
- Min 30 min walk unless I'm too unwell - 30 min evening walk
- 30 Days of Yoga - No
The day just got away from me. I had been going to divert from the 30 day challenge to do a dedicated hip opener practice this evening, but I really don't have the energy Yes! Decided the hip practice I had queued up was pretty gentle and would make a good bedtime routine. My poor right side needs soooo much work. Ugh. - Start riding my bike again - yes, went to visit a friend, bike ride is maybe 10 mins each way?
- 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
Friend gave me a bag of small apricots because they'd been given a huge bag, and they weren't going to get through them. Had one tonight and was disappointed. I'll likely take the rest in to work. Apricots, like many fruits, are either amazing or they're not. I'd rather get some cherries and have a few each night.
2 - Log, min 500 deficit, aim for 750 - yes, around 800
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Okay, 1/4 (terrible I took so many days off):
Log every day and keep to my calorie goal. Logged today and within my goal.
Close all three rings on Apple Watch and hit 12K steps. Didn't wear the watch since I knew I wouldn't. Tomorrow I wear it again.
Read every day. Did this.
Complete planned weekly workout schedule. Did this.
At least 90 g protein and no more than 50 g net carbs. 82 g protein and 47 g net carbs.3 -
Yesterday was a good day:
exercise goal - hiking 1hr
eating - low carb high fat - fresh as possible for 3 meals
Drinking plenty of water
An extra positive: Avoided an offered cocktail (which apparently was for using up left-over Christmas ingredients).
Planning for the days ahead (adapting to virus-caused limiting of shopping opportunites)3 -
1/4
1. Track everything ✅
2. 55-70 G protein ✅ (exceeded at 81 G)
3. Under 50 net carbs ✅ (45 net)
4. 1200 -1250 calories ✅ (1,235) I decided to expand this to a small range as hitting it exactly is unlikely
5. 64 oz water/decaf liquids ✅ (67.5 oz)
6. Lose 6 1/2 pounds ✅ (6.6)3 -
Well I started to post yesterday, but then the post got eaten...
Here I am. Birthday weekend, plus getting my little homeschool herd back to work, plus life, equals I am late.
Indulged over the holiday so I have regained some of the Quarantine Chub I have gotten. But, no worries, there was still more to go!
Monday 1/4:
Water:
Yep.
Electrolytes Good:
Logged Food:
Exercise as Planned: 5 miles of Jessica Smith vids
At or Under Carb Level:
At or Under Calorie Limit:
Spousal saotage resulted in him leaving me some unmeasured tuna mixed with an undetermined amount of pickles and onions and mayo. I did my best but I'm thinking I was about 100 cals over.
Planned Day Ahead: No. Need to get to biz on that.
5/74 -
Happy birthday, @baconslave 1
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Happy Happy Birthday @baconslave ...I hope you have a great one ....We are also back to home schooling (I have always home schooled her) ..but mine is a Sophomore so mom doesn't have much to do anymore unless she needs help 0
