Daily Habit Checkin
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tinkerbellang83 wrote: »...pancakes with half the flour replaced with protein powder and yoghurt to bump the protein content up.
Hmm....I might just give these a try when The Boy is around anyway. That way I can be a favoured Nan - and get some protein in to hopefully boost the staying power of pancakes.3 -
So here are some random thoughts that went through my head as I read your post.
Starting with my pet peeve so we can move on beyond it.
You're in a position where you've been over-eating and gaining and you are trying to transition straight into a large deficit? "I'm good all day very strictly and then things go off rail in the evening"... remember how many times I've complained about applying too large of a deficit for me at my current stage? Which usually leads to over-eating later? Going shopping while operating at a large deficit and coming home with boxes of chocolates on sale? Don't be a me doing silly things like that!
Work with where you're at as opposed to where you would like to be. Don't try for a large deficit off the bat! If backloading (which is what I usually do too) has stopped working... try front-loading your day with a larger brunch instead. What the worse that will happen? Another plus day! But it just may work and get you off the rut and into a balanced intake or a small deficit.
This is an important one for me for sure. The days when my day starts off with too high of a deficit is usually unintentional. For whatever reason I have my morning clementines and/or berries and than believe it or not "forget" to eat (if I don't eat, I'm usually okay...it's when I start that the problems usually come). I remember telling myself the most important part of my weight loss routine was to remember to feed myself well. Somehow I lost that thread. Duh.Also... what's with the whole psych up to and start on Y-day? What's wrong with: I'm back on plan with my next meal? Is plan too far off "regular"? If plan is currently too far off "regular", what happens at goal? Plan has to be able to survive contact with the "enemies"... even if the "enemies" are "the boy" or friends or relatives. (well... if not survive... at least not disintegrate in the face of the "enemies"!)
I agree with your "relatively" simple foods concept in terms of having to deal with hyper-palatable foods. Our ability to access hyper-palatable foods on an inexpensive and everyday basis as compared to the multi-day feast preparation such foods used to represent makes it difficult for many of us to stay "on track" calorie wise when dealing with delicious stuff! Not impossible. But more difficult than when we're dealing with "more simple" "whole foods". And hey, it's not as if I don't love eating my more simple foods either! In general I would think that most people who want to continue to eat hyperpalatable foods frequently and in quantity will have a harder time losing and maintaining.
Paragraph two is sort of my response to paragraph one. I just have some stuff - hyper-palatable stuff - that I cleared out today. A few treats to finish off with the boy - not a ridiculous day - just not an all star day. My plan is to take a bit of time to clear the super refined carbs out of the system/brain - to break that habit. If I start that tomorrow - no sweet treats/refined grains - after a few weeks I'll be able to have them "occasionally" again without having ridiculous cravings. I think this will be something I'll be battling for life. I will have to be careful about these foods. Occasional - maybe once a week at most - or I will spend the rest of my life obese. And they can't be in the house. Because that just doesn't fly. I made that work for most of the past two years....but it has fallen apart a couple of times. I imagine it will fall apart again. I hope I will always regroup and get back with the program before too much damage is done.And here is the kicker (for the go slow crowd): "We found that in the National Weight Control Registry, successful long-term weight loss maintainers (average weight loss of 30 kg for an average of 5.5 years) share common behavioral strategies, including eating a diet low in fat, frequent self-monitoring of body weight and food intake, and high levels of regular physical activity. Weight loss maintenance may get easier over time...used productive problem-solving skills and positive self-talk.
Thank goodness at least I don't have too much of a problem with high fat...but I've definitely let the "self-monitoring of body weight" slide lately - fear! of what I would see and of having it mean that it was time to bring the crazy-*kitten* eating to a halt (that second half is something I see more clearly now - not at the time). I'm am slowing absorbing (not just "knowing") that this is for life. I hope that that doesn't mean I will be a 10 lbs up / 10 lbs down kind of person forever. The doing down stage feels pretty fantastic - the going up stage is just too stressful and depressing.So explain to the unruly hamsters who is in charge... and think of what you can ADD to your food (nice veggies, tasty legumes, quality 0% greek yogurt with low cal cherry pie filling--oops: wrong programming that last one was me!) instead of thinking about all the things you may be will NOT be doing AS MUCH. And remember that you can ALWAYS do SOME of the "other things". Just not unlimited amounts all the time!
You know - I really kind of enjoy my "high deficit" foodstuffs. They are just more trouble and time consuming. Going off track usually starts with it being easier/quicker to munch my way through a pile of quick tasty processed food - either because I'm too hungry to take the time to prepare something good - or lazy - or it is at hand and I'm not prepared to say no. And then, it progresses to powerful cravings. I do okay if treats are treats - something to look forward to - not a part of the daily menu. I really did lose sight of this Laurie "fact" - thank you, PAV. Your post has turned the light back on.OK: this was a bit random.... I hope SOME things help SOMEONE, even if that someone is not Laurie specifically or anyone else currently having trouble getting back on track).
And yes, this makes people who manage to lose or maintain without an appreciable exercise component even more unique and accomplished weight management unicorns!
You have HELPED, for sure. I'm happy at least the my exercise component didn't completely fall apart. It has faltered a bit - but most days I'm still at 15,000 steps or more. Which is okay....but the "more" level was almost normal a few months ago.
So much to digest
- thanks PAV for this food for thought, rather than the alternative. 4 -
lauriekallis wrote: »Going off track usually starts with it being easier/quicker to munch my way through a pile of quick tasty processed food - either because I'm too hungry to take the time to prepare something good - or lazy - or it is at hand and I'm not prepared to say no.
And if not universal, your above statement is INCREDIBLY TRUE, at least for me.
Which is where for me various "hey this worked before" combinations that I've tried in the 200-500 Cal range come into play.3 -
tinkerbellang83 wrote: »
- 🚶🏻♀️8000 steps+✅
- 💧 7 glasses of water/cups of herbal tea ✅
- 📖 Read kindle on work break ✅/ audiobook on drive home 🆗was in a rush to get to the butchers to collect my order and beat the city traffic so totally forgot to stick it on but will listen a little whilst I cook dinner
- 🏋🏻♀️ Cardio & Strength workout ✅
- 🖋️Follow food plan and prep lunch for Thursday (pick up some bagels)✅ I haven't finished the day yet but I fully intend to stick to plan for dinner and the day has been fine.
- 🍗4 portions of Protein ✅
- 🍎 3 portions of fruit ✅
- 🧘 Yoga and/or Meditation before bed ✅
Tomorrow's goals- 🚶🏻♀️8000 steps+
- 💧 7 glasses of water/cups of herbal tea
- 📖 Read kindle on work break/ audiobook on drive home
- 🖋️Follow food plan and defrost lunch for Friday
- 🍗4 portions of Protein
- 🍎 3 portions of fruit
- 🧘 Yoga and/or Meditation before bed
- 📵 Screen free evening after 7pm (excl.Kindle)
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Great going, @tinkerbellang83
My goals are going to be simple for awhile:
- Stay below maintenance calories (ultimate goal of 1650 - but not going to beat myself up yet)
- Minimum 100g of protein
- Shoulder exercises twice a day
- Walk a min of 10,000 steps (aim for 15,000)
Today was a 5 ⭐ day!4 -
tinkerbellang83 wrote: »Tomorrow's goals
- 🚶🏻♀️8000 steps+ ❎ got a bit ahead of myself only reached 7500 in the end
- 💧 7 glasses of water/cups of herbal tea ☑️
- 📖 Read kindle on work break☑️/ audiobook on drive home ☑️
- 🖋️Follow food plan and defrost lunch for Friday☑️
- 🍗4 portions of Protein ☑️
- 🍎 3 portions of fruit ☑️
- 🧘 Yoga and/or Meditation before bed ☑️
- 📵 Screen free evening after 7pm (excl.Kindle)☑️
Tomorrow's goals- 🚶🏻♀️8000 steps+
- 💧 7 glasses of water/cups of herbal tea
- 📖 Read kindle on work break
- 🖋️Follow food plan
- 🍗4 portions of Protein
- 🍎 3 portions of fruit
- 🧘 Yoga and/or Meditation before bed
- 🖨️Print some more meal planner sheets
- 🌲 Weather permitting, walk after work in the local forest with a colleague.
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I see 8/8s and 5/4s! You ladies are impressing!
(yes, I DO think it should be 9/8 and 5/4! When you get a clean sweep, a bonus star
is appropriate!!!)
CCCGG's Christmas package has arrived--a tiny bit late! With a good 300g of greek chocolate bars (plus another 176g worth of cookies; but those have been set officially aside for later whatsapp joint snacking!)
So far 75g have been consumed. So the goal for today is... NOT TO CONSUME ALL 300g!
That's it!!!!
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Ah the lovely CCCGG!1
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Hmmm...my post from yesterday is not here - nor do I see any posts from anybody yesterday. Damned MFP!
Friday, Jan 7 was a 4 ⭐ day!
Stay below maintenance calories (ultimate goal of 1650 - but not going to beat myself up yet)
⭐ Minimum 100g of protein
⭐ ⭐ Shoulder exercises morning / night
⭐ Walk a min of 10,000 steps (aim for 15,000)
Yesterday's Lesson
If the hamsters are hungry, honest to goodness hungry, feed them.
After my eating for the day was done, I was just over my dream goal of 1650 calories, but still felt hungry. I waited a bit, to see if my brain just needed to catch up with the food in my belly, and after awhile I was still hungry. I could have/should have eaten a little filling meal. Even fantasized making myself some potatoes with cottage cheese and pumpkin seeds - which always warms my belly and fills it up for 250 calories - maybe 300 if I go all hoggy.
But I said no. Just power through.
Instead, I ended up adding some no-sugar pudding cups (???? 200 calories for 4) to my shopping list (an honourable but misguided attempt at keeping things under control - I was hungry - not craving a treat), then picked up a tiramisu cup on the way out of the store (another 230 calories). No big surprise that I was still hungry after these empty treats, so before bed had a chunk of cheese (120 for 30 g), then another chunk of cheese (120 for 30 g), then a small handful of almonds (110).
Not a full-on binge, but teetering on the edge and 780 calories later, I forced myself to bed, not feeling satisfied, nor virtuous.
Looking back at it now I realize I was really lucky things didn't get completely out of hand. I was hungry. In a grocery store at the end of the day. What was I thinking?????
Next time I'm filling up my hungry hamsters with those little baby potatoes and cottage cheese and pumpkin seeds and maybe even some chives, and then tucking them into their little hamster beds all happy and full and content for the night.5 -
I had a rough nite, too but I virtuously didn’t eat any candy or cookies….I had rye bread with butter and grahm crackers…..ugh1
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conniewilkins56 wrote: »I had a rough nite, too but I virtuously didn’t eat any candy or cookies….I had rye bread with butter and grahm crackers…..ugh
Does that feel like a kinda win? or would you want to do things differently next time?
I figure that these moments will come again and again - and just saying my usual "next time I'll just stay strong and not eat" - over and over - is starting to feel pretty foolish. I have to get a few tricks in my bag.3 -
Yeah, I need more than a few tricks lol….I had my usual roast beef wrap for lunch and then just randomly noshed thru the pantry on some crackers, eco…I used to know a man that locked his pantry and gave his wife the only key to open it….but the again, I could pick the lock……2
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tinkerbellang83 wrote: »
Friday's goals- 🚶🏻♀️8000 steps+ ✅
- 💧 7 glasses of water/cups of herbal tea ✅
- 📖 Read kindle on work break ✅
- 🖋️Follow food plan
- 🍗4 portions of Protein ✅
- 🍎 3 portions of fruit ✅
- 🧘 Yoga and/or Meditation before bed ❌
- 🖨️Print some more meal planner sheets ❌
- 🌲 Weather permitting, walk after work in the local forest with a colleague. ✅
Weekend Goals/To Dos- 🚶🏻♀️8000 steps+ per day
- 💧 8 glasses of water/cups of herbal tea
- 📖 Read some more
- 🖋️Follow food plan
- 🍗4 portions of protein per day
- 🍎 3 portions of fruit
- 🧘 Yoga and/or Meditation before bed
- 🥘 Make Chicken & Pancetta Stifado for dinners during the week ✅
- 🥚 Make more protein pancakes
- 🌳 Do minimum 3 mile woodland walk to get Weekend Walk Garmin Badge ✅
- 🖋️ Plan next week's food ✅
@PAV8888 Did you manage to travel on Thursday?
@lauriekallis I hope you're having a better day today, if a lesson was learned at least you have something positive to take from the day *hugs*
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Hmmm. No useful advice.
I arrived with 1000 Cal room and basically no meal through the day (basic white bread and "smoked turkey" slice sandwich at noon was closest to meal) actually full on attacked the "left over" goodies cupboard for 7 chocolate shortbread cookies (445 cal) to which I added marshmallow fluff! I then went on spooning marshmallow fluff. Surprisingly slightly less bad than it sounds 71g and 237Cal later I was lucky enough to have the Fitbit yell for 250 steps for the hour @ 23:50.
I looked and was at 19350 for the day so far. Which means that 20k was within reach. And stats down the road don't care that 19999 is as good as 20k. One gets added to the (now 833) days that you got to 20k or higher step count stats, and the other doesn't.
So I went mental over the next 10 minutes trying to walk, run, and as an extra "cheat" run up and down the stairs as it seems to not forget to register steps when I do that to get to 20049 plus another 330 added to today.... which broke me out of the 🐹 mood 🤷🏻♂️
Then CCCGG called.... and I was sent to brush my teeth and go to bed... so further disaster was averted👍
So .... run around like a nut bar was my solution this time! 🙀3 -
Oh the lovely CCCGG again. She is a good influence on you.3
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tinkerbellang83 wrote: »Weekend Goals/To Dos
- 🚶🏻♀️8000 steps+ per day ☑️❎
- 💧 8 glasses of water/cups of herbal tea ☑️❎
- 📖 Read some more☑️
- 🖋️Follow food plan ❎❎
- 🍗4 portions of protein per day☑️❎
- 🍎 3 portions of fruit☑️❎
- 🧘 Yoga and/or Meditation before bed ☑️❎
- 🥘 Make Chicken & Pancetta Stifado for dinners during the week ✅
- 🥚 Make more protein pancakes❎
- 🌳 Do minimum 3 mile woodland walk to get Weekend Walk Garmin Badge ✅
- 🖋️ Plan next week's food ✅
Didn't get a chance to post yesterday as I was catching up with a friend whose partner passed away unexpectedly a few months ago, reminded me how important it is to let the little stuff go and treasure time with loved ones.
Tuesday's goals- 🚶Aiming for 10000 average daily step count per day this week.
- 💧8 glasses of water/herbal tea.
- 🏋️ Cardio & Strength workout.
- 🧾 Stick to food plan.
- 🥚4 portions of protein.
- 🥝 3 portions of fruit.
- 🧘 Yoga and/or Meditation.
- 🖨️Print meal planning sheets.
- 🛳️ Book annual leave and plan trip home.
- 💻 Send emails for rowing club AGM/ Climate Action Plan
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Jan 10
⭐ - Stay below maintenance calories (ultimate goal of 1650 - but not going to beat myself up yet)
⭐ - Minimum 100g of protein
⭐ - Shoulder exercises once a day - twice is to feeling too much, so I'll try once a day for awhile.
⭐ - Walk a min of 10,000 steps (aim for 15,000)
Back to it after a weekend sidetrack...
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tinkerbellang83 wrote: »
Tuesday's goals- 🚶Aiming for 10000 average daily step count per day this week. Mon avg 9040
- 💧8 glasses of water/herbal tea. ✅
- 🏋️ Cardio & Strength workout. ➡ deferred to tomorrow - headache this evening
- 🧾 Stick to food plan. ❌
- 🥚4 portions of protein. ✅
- 🥝 3 portions of fruit. ✅
- 🧘 Yoga and/or Meditation. ✅
- 🖨️Print meal planning sheets. ✅
- 🛳️ Book annual leave and plan trip home. ➡ deferred to tomorrow -supervisor out sick
- 💻 Send emails for rowing club AGM/ Climate Action Plan ✅
Wednesday's goals- 🚶Aiming for 10000 average daily step count per day this week.
- 💧8 glasses of water/herbal tea.
- 🏋️ Cardio & Strength workout.
- 🧾 Stick to food plan.
- 🥚4 portions of protein.
- 🥝 3 portions of fruit.
- 🧘 Yoga and/or Meditation.
- 🛳️ Book annual leave and plan trip home.
- 📵 Screen-free evening
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tinkerbellang83 wrote: »
Wednesday's goals- 🚶Aiming for 10000 average daily step count per day this week. Tues Avg 8578
- 💧8 glasses of water/herbal tea. ✅
- 🏋️ Cardio & Strength workout. ✅
- 🧾 Stick to food plan. ✅
- 🥚4 portions of protein. ✅
- 🥝 3 portions of fruit. ✅
- 🧘 Yoga and/or Meditation. ✅
- 🛳️ Book annual leave and plan trip home. ✅
- 📵 Screen-free evening ✅
Thursday goals- 🚶Aiming for 10000 average daily step count per day this week.
- 💧8 glasses of water/herbal tea.
- 🌳 Forest walk after work, weather permitting.
- 🧾 Stick to food plan.
- 🥚4 portions of protein.
- 🥝 3 portions of fruit.
- 🧘 Yoga and/or Meditation.
- 🌍 Community Climate Action Plan meeting.
- 📷 Put photo frames up and look through OH's for some of his family photos to put up.
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Way to go Tinkerbellang!
Jan 11
⭐ - Stay below maintenance calories (ultimate goal of 1650 - but not going to beat myself up yet)
⭐ - Minimum 100g of protein
⭐ - Shoulder exercises once a day - Walk a min of 10,000 steps (aim for 15,000) - just over 5,000. But. It was really really cold out and I thought I should be kind to my sick self. 3 -
How ya feeling Laurie?1
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Not too bad - comes and goes in waves like I'm fighting something off. Which I guess I kinda am. Worse part was the anxiety. After all these months of being properly terrified of Covid...it his hard to shake the tension, even though this is Covid light.4
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Fitbit says that customers who sleep 7 to 9 hours on average have lower BMIs on average than their customers who sleep 4 to 5 hours.
S->M 6:00 in bed, slept 5:18 per fitbit, all good
M->T 4:50 in bed, slept 4:10 per fitbit, 1,800 Cal after midnight says all NOT good
T->W 4:25 in bed, slept 3:56 per fitbit, and woken by phone call at 7:36...
I wonder what daily habit I should contemplate...
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Well sleep tight and don't let LIGHT bite!2
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😴3
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Jan 12
⭐ - Stay below maintenance calories (ultimate goal of 1650 - but not going to beat myself up yet)
⭐ - Minimum 100g of protein
⭐ - Shoulder exercises once a day
- Walk a min of 10,000 steps (aim for 15,000) - just over 6,000 today, thought about walking more, but nah... 3 -
tinkerbellang83 wrote: »
Thursday goals- 🚶Aiming for 10000 average daily step count per day this week. Avg by Weds 9713
- 💧8 glasses of water/herbal tea. ✅
- 🌳 Forest walk after work, weather permitting. ❌
- 🧾 Stick to food plan. ❌
- 🥚4 portions of protein. ✅
- 🥝 3 portions of fruit. ✅
- 🧘 Yoga and/or Meditation. ✅
- 🌍 Community Climate Action Plan meeting. ✅
- 📷 Put photo frames up and look through OH's for some of his family photos to put up. ✅
Today went to crap unfortunately, got stuck at work on stocktake and didn't get to take lunch break, I didn't have as many steps as a normal day and didn't have time after work to get out for my walk before my zoom meeting.
Feel better soon @lauriekallis
Friday goals- 🚶Aiming for 10000 average daily step count per day this week.
- 💧8 glasses of water/herbal tea.
- 🌳 Forest walk after work, weather permitting.
- 🧾 Stick to food plan.
- 🥚4 portions of protein.
- 🥝 3 portions of fruit.
- 🧘 Yoga and/or Meditation.
- 📵 No screen evening.
- 🖋 Finish up the meal plan for next week.
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@tinkerbellang83 - you salvaged your Thursday pretty well considering what you were up against!
& Thank you - I already am starting to feel better.
Jan 13
⭐ - Stay below maintenance calories (ultimate goal of 1650 - but not going to beat myself up yet)
⭐ - Minimum 100g of protein
⭐ - Shoulder exercises once a day
⭐ - Walk a min of 10,000 steps (aim for 15,000) - 13,000 today, best this week!3
