June 10 Sign In
RangerRickL
Posts: 8,469 Member
Did I exercise for at least 20 minutes?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
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Replies
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So today’s question is going to look rather similar to yesterday’s “what do you wish you learned sooner”. But I do think it is different. Your answers will decide if that is the case. :P
Today’s question comes from a conversation that I had with my friend about her friend who is having a hard time; getting divorced after 30+ years, income issues, home struggles and she is also very very overweight. I suggested that this woman get told about MFP and my friend replied that she did not think this woman would be ready for that.
So, what advice might you share with someone on the cusp of pursuing healthier choices.
Mine, that I actually said in the conversation, was to encourage a person to start tracking, even without a caloric goal, so they have the option of making informed dietary decisions when they wish to. It’s just like looking at the price tag on a blouse before you decide if it is worth buying.
What would be your advice?
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Looking back on my own divorce, after 25+ years, I wasn't ready for anything other than sympathy, hugs and kisses... The option of looking at myself, my new life, choices, took a while .,. I absolutely hated friends who gave me positive advice on what I could do with my life ... I didn't want to buy any blouses, or look at any price tags ... I would keep out of this, especially if she's only a friend of a friend. Anyway, she'll probably need to address her financial problems before her weight. Your enthusiasm for MFP is commendable though @SModa615
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Looking back on my own divorce, after 25+ years, I wasn't ready for anything other than sympathy, hugs and kisses... The option of looking at myself, my new life, choices, took a while .,. I absolutely hated friends who gave me positive advice on what I could do with my life ... I didn't want to buy any blouses, or look at any price tags ... I would keep out of this, especially if she's only a friend of a friend. Anyway, she'll probably need to address her financial problems before her weight. Your enthusiasm for MFP is commendable though @SModa61
@chinkiri Sorry my opening post was confusing. I told the woman's story as background and thought I was careful in posing the question in a neutral state. My question is not directed towards this woman. I will be out of it, totally. But as I reflected on my earlier in the day conversation, I got thinking about it and the topic idea came to my mind. I thought this was a slightly different version than yesterday's "what do you wish YOU learned sooner", though the the two are related. I also thought the responses might be beneficial to the newer members or struggling members in our group. So, now that you know your advice goes no where beyond this group and you reflect, is there anything you would add.
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Logging in early tonight as I want to put my phone away and read. I tend to get lost in the mindless scrolling these days. I am skipping Jiu Jitsu for the second day in a row 😱😱😱 but I know I need the rest. First week back at work since I had COVID and we have only half of our team (which is half of the usual staff complement already due to COVID) so running around like crazy all day. I did get exercise in outside of work though as I dropped my car off for is service and walked to work and back.
I’ve logged my supper and still have calories left for a snack if I want it so I’ll be within budget. (If I have the snack, I’ll log it tomorrow - I don’t have unhealthy options in the house so choices are all good.)8 -
Hey Everyone!
I hope your day is going well!
This caught my eye today, and I thought you might find it helpful!
After I read it, I realized this is one of my major strategies that I had not recognized. I never “throw in the towel” on the rest of the day, week, month… each thing I eat counts.
From James Clear’s newsletter…
Author Gretchen Rubin on how to rebound from a mistake:
"Instead of feeling that you’ve blown the day and thinking, "I'll get back on track tomorrow," try thinking of each day as a set of four quarters: morning, midday, afternoon, evening. If you blow one quarter, you get back on track for the next quarter.
Fail small, not big."
Source: Better Than Before
AND as predicted…after 3 days of 10 reps, I did 3 sets of 10 reps with each arm AND 10 reps of another. And last night I stretched for a minute or two.
I’m thinking of using this quarter system for these mini exercise sessions. I’m also getting out my hand weights & distributing them to the places I am most frequently
IE, I think my success for upper body exercises will be “little bits, done frequently” throughout the house.
Thank you to all of you (and the Harvard Newsletter) who inspired me to get back to doing more than just my hiking/walking)
Oh oh … check this out, my fellow walkers!!!!
5 surprising benefits of walking (Harvard)
The next time you have a check-up, don't be surprised if your doctor hands you a prescription to walk. Yes, this simple activity that you've been doing since you were about a year old is now being touted as "the closest thing we have to a wonder drug," in the words of Dr. Thomas Frieden, former director of the Centers for Disease Control and Prevention.
Walking for Health
The simple activity of walking has so many powerful health benefits. Done correctly, it can be the key to losing weight, lowering blood pressure and cholesterol, and boosting your memory, as well as reducing your risk for heart disease, diabetes, cancer and more. Walking for Health, created by the experts at Harvard Medical School, takes you step-by-step from why walking may be the most perfect exercise, to how to get started on a walking program, to specific walking workouts. It even has a special section on walking for weight loss.
Of course, you probably know that any physical activity, including walking, is a boon to your overall health. But walking in particular comes with a host of benefits.
Here's a list of five that may surprise you.
1. It counteracts the effects of weight-promoting genes. Harvard researchers looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes actually contribute to body weight. They then discovered that, among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half. ❤️❤️❤️❤️❤️
2. It helps tame a sweet tooth. A pair of studies from the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations. And the latest research confirms that walking can reduce cravings and intake of a variety of sugary snacks. ❤️❤️❤️❤️❤️
3. It reduces the risk of developing breast cancer. Researchers already know that any kind of physical activity blunts the risk of breast cancer. But an American Cancer Society study that zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week. And walking provided this protection even for the women with breast cancer risk factors, such as being overweight or using supplemental hormones. ❤️❤️❤️❤️❤️
4. It eases joint pain. Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them. ❤️❤️❤️❤️❤️
5. It boosts immune function. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder. ❤️❤️❤️❤️❤️
To learn about additional benefits of walking, check out Walking for Health, a Special Health Report from Harvard Medical School
JUST the FIRST TWO are enough for me haha
Have a great day!
Maddie🌸11 -
@MadisonMolly2017 great information. thanks for sharing this! and as long as walking doesn't make me dislike chocolate, I'm all in.3
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@MadisonMolly2017 great information. thanks for sharing this! and as long as walking doesn't make me dislike chocolate, I'm all in.
Haha I eat very dark chocolate every day & have now for at least 3-4 years. You’ll still get your anti-oxidant dark chocolate (that is also high in iron)!!!2 -
10/06/2021
'Great things never come from comfort zones'
Did I exercise for at least 20 minutes?
• Sprints 5x400 - 3.24 km in 0:18:00 (5:33 min/km). My fastest 2-4mi as yet. Pace improved by 0:02 min/km (in top 7% of women of my age – I am not sure which age the App means – fitness or by Pass)
• 30 min “Lift and Shred” (J. Michaels)
• Walking 5.11 km in 1:02:37 (4.9 km/h)
• Fitness Age/VO2max: 20/41
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Pass days used: 0 of 3
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@SModa61
I wrote a long, pretty personal reply to what could others have done earlier… a question I’ve thought of a lot over the years…
Saved it
Just wrote a 2nd one
Saved it.
Bottom line: I’m not sure what we can do for another besides love them or possibly offer help or financial support to free up their TIME to make baby health changes.2 -
@MadisonMolly2017 Any chocolate recommendations?
I have obviously blow my opening question today. Two for two are interpreting it that I am seeking advice for this exact woman. As I replied to Chinkiri's concerns, my intent was that the ideas could actually be helpful for our newest members or those struggling. I should have omitted the story that got me thinking and that gave me the prompt idea. It's looking like this opener is going to be an epic fail.4 -
Today's question is a hard one ( and I know what you meant @Smoda61 ).
Spoilered for my dang wordiness...When I look at myself (assuming I fit this category), or even think about others I have known (especially those on MFP), the ones who truly made any lasting changes all did so on their own. That doesn't mean there weren't nudges though, or maybe even some words from someone that finally made them realize what they have been needing to do all along. In the end it's always that person deciding that is the road they will now follow.
But your question isn't, "What is the magic thing to say to someone to make them change their lives for the better?". Instead the intent is "What would YOU say to someone which might very well help them to think about things and decide to change their own lives for the better?".
I don't know.
That doesn't mean I haven't been there before.
I don't truly know if anything I've said has ever struck such a chord with anyone (I would hope at least something has at some point, somewhere). I certainly suffer from wanting to give advice, something I try to be more careful of now that I'm older and wiser. Sometimes my advice has been wrong for other people, even though it worked for me. Sometimes I wound up realizing people didn't want advice, yet there I was blathering on and on thinking I was doing them a favor.
If I were to try and boil down the best answer I can come up with for what I believe the intent of today's question is, it's that I try and identify with the person first. If I feel I have actually been in a similar spot and felt the same way, and felt that if I had heard something when I felt that way that could have helped, I will say that. Some times though I feel like the "me" in that experience wouldn't have listened at all, so in those cases I just stay quiet.
I do strongly believe that the best thing you can do for anyone, is to do your best for yourself. And only worry about that. If you do that and are happy with your results, then something is working. Next thing you know you may find that somehow you inspired someone, or set some sort of example, or something similar. But only do that when your intentions are about improving only yourself. If you try and do that in order to impress others eventually you come up empty somewhere. Just be true to yourself, do your own best, and let the chips fall where they may. If it works, and someone looking for inspiration finds your works inspirational somehow, then you did a lot more than you set out for. It's just a bonus, but the kind that is especially rewarding.
Not that I have any idea if I've ever done that either. But I'll keep chipping away. I know there are those who certainly inspired me, and it's possible they have no idea how important they were in my journey. My sincerest thanks to all of those people!
Good lord that was wordy, and probably sappy. Apologies if so.5 -
Exercise yes, bike ride and walking similar to yesterday.
Tracking yes
Calories yes.
I wish my daughter was "on the cusp of making healthier choices". She is seriously overweight and although she does all the usual housework and running around after 2 young children she doesn't do any specific exercise. However, I say nothing because she knows perfectly well what she should do and does not want any suggestions from me. In fact it's quite possible that my good intentions when she was a chubby girl have backfired and this is the result.
If she asks me "how did you do it mum?" I will of course support her. But she already hears me talk about MFP.6 -
June 10
✅ - Exercise 20+ Minutes
✅ - Calories within budget
✅ - Tracked every detail I consumed
0/3 Pass Days Used
Personal Challenges Met: 9/10 days (4th)
✅ - Net Carbs 30g or less (10g)
✅ - Protein 180g or more (190g)
✅ - Intermittent Fasted (20 hrs)
✅ - All Scheduled Workouts Completed? (4/3)- 29 mins Yoga
- 45 min Run
- 21 mins Strength (Push-Ups, Lat Pull-Downs, Palloff Press)
- (bonus) 65 min Walk
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Exercise YES 3mile walk
Calories YES under 1,300
Logged all YES5 -
@MadisonMolly2017 i love that advice on breaking the day up. Thats one of my big problems. I'll think the whole day is ruined, then the whole week and before I know it all of 2021 is ruined!6
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I think it also helps to look at your space. I tend to accumulate stuff, as I get very interested in something and go all in. I find periodically decluttering to be so freeing. I also really enjoy re-organizing my space. Today I made a fun display stack of YA books to read, organized my painting space, and decluttered my bedroom.4
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✅ - Exercise 20+ Minutes
✅ - Calories within budget
✅ - Tracked everything
3️⃣ Pass Days Remaining
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I would encourage her to be comfortable with herself and look at what she might like to do with her/his life.
Tracked logged and exercised6 -
Thursday, June 10
Tracking: Yes
Calories: under
Exercise: Yes,
- Hiking - 55 min
- Strength warm up - 20 min
- Core - 10 min
- Lower Body - 30 min
- Post Stretch - 10 min
- Yoga - focus flow pigeon - 10 min
- Yoga - focus flow shoulders - 10 min
Pass days to date - 3/34 -
Did I exercise for at least 20 minutes? Yes, a 1 hour and 40 minute trail run/walk, and a 60 minute pump and sculpt class.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Day #22 of the 75 day, 75 Hard Mental Toughness Challenge completed.5 -
@SModa61 - you’re doing a great job and I especially appreciate all the time and thought you put into each days question or thought.
Your question has me thinking about my oldest daughter who struggles with her weight and has terrible food habits. She and I are very close but even so, I know that she has to be the one to bring it up and want to change. She is making so many of the same mistakes I’ve made and it kills me to see it. But your question makes me realize I want to be ready to have a good talk when she is ready.
Exercise yes
Tracked yes
Under yes
Pass days used 2/3
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Date: June 10
Exercised?: Yes 30 min walk on my lunch break
Calories?: No
Tracked?: Yes
I did ok today, over on calories again but not as bad as yesterday. This weekend will be challenging because we are doing a weekend getaway to Dallas. I'll get plenty of walking in. But ill struggle with the food aspect while out of town.
Id love any tips anyone has to not to too crazy indulging while on vacation!6 -
Jun 10:
✔️ EXERCISE: Yes. 60 mins walking and 135 mins giving massages.
✔️ CALORIES: Yes. 1551/1600
✔️ TRACK: Yes.
PASSES USED: 2/3 (5Jun) (8Jun)
"Failure is an event, not a person." Zig Ziglar.
@MadisonMolly2017 I love the idea of dividing the day into quarters. I do something similar with my steps and walking and it works well for me. I try to make sure I have 3k steps by 10am; and 6k by 2pm; 9k by 6pm in order to ensure I can get my 10k or 11k for the day. I also try to take two walks a day during the weekdays, one in the morning and one in the evening. On the weekends I can go for longer walks. But your idea is an excellent way to look at "blowing it" throughout the day.
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@smoda61 I think your prompts each day have been very thought provoking. Keep it up!
While I don’t have anything to share in response to that, I do have to say @MadisonMolly2017 I like your idea of how to not throw in the towel!
I once heard this analogy- that if after you realize you’ve gone over your calories for the day, you just have an eating frenzy would be like discovering your car has a flat tire and then going and sticking a nail in the other 3!7 -
Exercise:✅
Tracked:✅
Under:✅6 -
What advice to share to someone just starting on this weight loss journey? I think I would ask if they have tried to lose weight before and did they ever get to their goal before. If not, and if this was a pattern of trying and falling off the wagon, I would share my story. The 2 biggest things I've learned are first this is a lifestyle change, there is no going back to the lifestyle that landed me here. And the second one was that I was self-sabotaging. I had to get a book on it, work through why I do it (in my case binge) and what my triggers are, and then come up with techniques and replacement behaviors.
Yes x 3 today.9 -
Did I exercise for at least 20 minutes? Yes, walking fast pace
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank?
Yes6 -
yes x 3!6
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✅✅✅
Pass days remaining: 2
Food was an odd hodgepodge collection of what I grabbed while doing other things but I was under calories. May investigate a bath to soak my poor legs. They’re still so angry. Lol.
Another “date night” is on the books this weekend, but I’m hoping not to use a pass day for it since next weekend we’re traveling to my in-laws for their 50th wedding anniversary and I’ll have little control over food when there. Trying to plan ahead. This weekend’s family date night is becuase our kiddo heard my mom say she was glad hubs and I got time alone this past weekend and had such a great dinner in front of kiddo, so he took that as we had a nice dinner out becuase he wasn’t with us and that’s what made it nice. He got so sad about it 😭. We tried to assure him that wasn’t at all the case and now we’re taking him out for fancy Saturday to prove we still have a lovely time with him around. He’s very excited, and asked to wear his bowtie on our family date 😂😍.11 -
Did I exercise for at least 20 minutes? yes
Did I stay within my calorie budget for the day? no
Did I keep track of everything I ate and drank? yes5
