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Mrs_Hoffer
Posts: 5,194 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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Happy Monday everyone; it's a great day to reinforce our new habits!
The UAC daily goals are logging, eating within our calorie budget & 20 minute minimum exercise. However a lot of us have had to work on replacing some bad habits in order to meet the UAC goals.
What habits have you worked on to contribute to your success on our MFP health journey?5 -
Taking control over my eating on weekends 😊 Earlier I was pretty good during weekdays and could put back all I have lost during the week. In general I noticed that I am not so food concentrated anymore 😉4
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Yes x3
45 weights, 20 min walk and possible stretch b4 bed.
Eating a sufficient amount during the day has helped me curb my night time eating frenzies. As i was "good" all day then wld ruin it all at night by eating sooo much food to make up for the lack of food in the day.
Also giving myself permission to hve a treat at night has made me feel less deprived and has made those fun foods/treats less of a big deal. I find now i dnt over indulge as i know tomz i can just hve another 1 instead of my old mentality of "I hve to eat the whole packet tonight cos ill be back on my diet tomorrow so i wont be allowed one for a really long time"
@Winner_in_Life so great that ur not so food concentrated! Good work!! Xox6 -
• When I started taking responsibility for my bad habits, and accepted that I was CHOOSING to overindulge, it removed all my excuses.
• when I decided that I had no forbidden foods, it removed the deprivation mentality, which in the past, had sometimes led me into binge eating. I now factor in small daily treats.
• Biggest motivator was reaching maintenance, and getting rid of all my big girl clothes’.
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TerriRichardson112 wrote: »• When I started taking responsibility for my bad habits, and accepted that I was CHOOSING to overindulge, it removed all my excuses.
• when I decided that I had no forbidden foods, it removed the deprivation mentality, which in the past, had sometimes led me into binge eating. I now factor in small daily treats.
• Biggest motivator was reaching maintenance, and getting rid of all my big girl clothes’.
Thanks @TerriRichardson112 You are always full of so much insight and encouragement! I'm sure I'm not the only one who needed to hear this today!
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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?✅
As far as habits. I think daily logging regardless of good or bad is the most important one for me. 👍
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3xyes. 7.5 km jogging and Epic lower body ☺️ Still sorting out the books 🥱3
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19/07/2021
Exercise – yes even though it’s officially heatwave weather
Tracked – yes
Calories – yes, still have about 200 left.
I'm with @SummerSkier on this one - getting it logged every day. I got into the habit with WW about 25 years ago (very successful weight loss, maintained a long time) when it was paper and pencil. It is so easy to drift if you don't write it down.
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July 19
✅ - Exercise 20+ Minutes (125 minutes)
✅ - Calories within budget (803 under, ate back 50 exercise calories)
✅ - Tracked every detail I consumed (yes)
0 Pass Days Used
Replacing "Scheduled Workouts Completed" with "Workouts Completed" since the form of my cardio is so variable lately.
Personal Challenges Met: 14/19 days (2nd, 4th, 5th, 11th, 15th)
✅ - Net Carbs 30g or less (24g)
✅ - Protein 180g or more (191g)
✅ - 5+ Fruits/Veggies (9)
✅ - Workouts Completed (3)- Yoga - 16 minutes
- Morning Walk - 45 minutes
- Afternoon Walk - 64 minutes
For habits, I think the big ones that help me are:- Scheduling workout times in advance and blocking out regular times as much as possible to keep those times open
- Having a general calorie/macro target in mind for each meal and "saving" meals I enjoy in MFP
- Keeping a good stock of ready to use food items (pre-made or otherwise) on hand which are used in those "saved" meals to facilitate quick assembly of meals when needed (happens way too often). For an example I have a freezer ziploc bag that is filled with smaller sandwich bags each with 85g of frozen chopped spinach. Whenever I need a serving of spinach I grab a bag. Same with other veggies and meats, all bagged up, pre-measured and ready to go. Only hassle is the initial prep, sometimes I block an afternoon cooking up some things. The frozen veggies are easier, I just divide up a new bag as soon as I open one. But once it's done I have components for multiple meals ready to go.
Another foot update in spoiler, no running for a while.I woke this morning to test my foot after yesterday's test run. While I could not call it "pain" it was more sensitive this morning than the last few days. So the result of the running test yesterday is...NO MORE RUNNING...for a while at least.
I'll give it a few weeks. Standard time for such injuries is 6 weeks, which I want to say is overkill for such a minor nuisance, but that's the required time for such tissue. I was overly optimistic that it was so minor that I could get back to normal on a faster scale. And by overly optimistic I mean in pure denial. LOL
I'm not sure what my workout schedule will be yet, outside of replacing runs with walks of course. I would like to have a higher cardio workout in Zone 4 still in the mix, just not sure what form that may be able to reasonably take, if any. Some testing in the next few days of hilly walks seems to be in order so I can use those to get the heart pumping so long as it doesn't hurt the foot.5 -
✅ - Exercise 20+ Minutes
✅ - Calories within budget
✅ - Tracked everything
1️⃣ Pass Days Remaining
@WhatMeRunning - That’s tough, but necessary to allow the foot to heal.
I also have prepared veg available. And my meals are put into the database for ease of logging. I have a 3 week menu rotation as a base, but it’s also flexible to allow for personal choices.6 -
Yes x 34
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✅✅✅
Trail run to start the morning.
One habit I’ve worked on to help me succeed is not procrastinating what I don’t want to do. This helps me make sure I get runs in, food prepped, etc. Historically my meal plans would go down the drain if I was too lazy to do the food prep Sunday, then the week would get away from me and food would be chaos. Now I force myself to do it under the premise that “future Maryann is going to be pissed if you don’t”. 😂 Seems to be working well.
Also realizing a bad day doesn’t need to be a bad week. That’s the biggie, and UAC only giving 3 pass days has really helped hone that. Just because I ruined the first day of my week doesn’t mean the rest need to suffer, it’s not all or nothing.
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@SummerSkier - Agree on logging being key! Keep the habit going. Yesterday was a hot mess for me, but still logged it! Lol.
@WhatMeRunning - Sorry about your foot. Boooo. ☹️
@donna25trinity - Right there with you on a daily treat being key! I’d also polish off a whole cake in the past because I didn’t want to waste it because I “couldn’t have it” the next day.5 -
July 19th:
✅ Tracked all my calories
✅ Stayed under calorie goal
✅ Exercised more than 20 mins (25 mins step class on YouTube)
5/19 days (started July 12th, so 5/8 days from when I started)
3 pass days used
Freggies: 3+2 - Bit of a backwards day for me where I got more fruit than veg. Normally dinner includes at least 4 serves of veg, but last night we just had a "whatever" night so I ate a can of mushrooms on toast. Not the most nutritious dinner, but it did fit in my calories and as it turns out, that's the only veg I had all day!
I hadn't really thought about the habits that I've worked on, but I think these are the main ones that have contributed to my success:- Tracking everything, no matter what. Still working on this one sometimes, but have more success when I do it.
- Weighing myself every day. In the past, when I weighed weekly, there were times when I'd see a gain on the scale that I couldn't understand. I'd been under my calories all week, I should have lost, right? By weighing daily, I sometimes see my weight dropping all week and then a sudden rise on "official" weigh in day - which helps me to figure out what causes me to retain water since I know for sure that it's not a fat gain. It's also taken the emotion out of the weighing in process, I'm not scared to see the number because I have a better idea of what to expect and it's just a normal part of my day, like brushing my teeth.
- Removing feelings of guilt related to food. This is something I really struggled with for a long time. I am an emotional eater, which sometimes means I binge or eat unhealthier foods. Then I'd feel guilty for doing that, and another emotional eating cycle would start. At some point I decided enough was enough. Food is just food. It shouldn't have this power over me. Sometimes I still have an emotional-eating binge, but I'm better able to pinpoint the trigger and I don't let myself feel guilty about it - I just decide to make better choices for the next meal. Maybe this isn't really a habit, but it has still helped me a lot.
- Exercising more consistently, even if it's just walking on the spot. I do most of my exercise at night after my toddler goes to bed, so it's kind of a habit to head into the home gym each night now.
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Jul 19:
✔️ EXERCISE: 105 minutes walking.
✔️ CALORIES: 1579/1600
✔️ TRACK: Yes.
Freggie servings today: 6 (blueberries, banana, cucumber, radishes, carrots, zucchini, cabbage, (not quite a whole serving of radishes!)
PASSES USED: 4/3 (3Jul)(4Jul)(Jul8)(Jul14)
✔️ Yoga/stretching (daily)
✔️ Strength training (M,W,F)
Personal Challenges Met: (12/19)
"Life is messy. Being human is messy. It's not so neat as our 'shoulds' and 'shouldn'ts' would have us believe." ~Unknown."
@WhatMeRunning Sorry about your injury. I know being patient while it heals stinks, but I think it's awesome that you've already put together your "Plan B". Good for you!!
@SummerSkier you're so totally on point with the comment about logging being key. It is for me too. It was a hard habit for me to master (and I don't want to have to master it all over again) so I make sure that I do it every single day - no matter how ugly it is.
@mshawski I love that you refer to your future self!
I've also started doing better at NOT PROCRASTINATING things I don't want to do... thanks for sharing!
Another habit for me is walking. I walk everyday - either outside or on the treadmill in bad weather. Now I'm trying to make morning yoga and strength training new habits. Some days are better than others, but I'll get there eventually. Lastly, I also weigh every single day. I use the Libra app to watch the "trend" rather than get bent out of shape over the daily fluctuations.
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I tracked logged walked the mall and mowed weed whacked and cleaned up sidewalks that was my daily exercise!
Things I have worked on was getting rid of a non excuse to not exercise sometimes it was really hard to get up at 5am and spin but I did it now I prefer the evening. Another habit was not drinking enough water buying a few nice water bottles makes it so much easier and just making sure to use the scale so I don’t judge my food, those are a few things that have made my weight and health journey a little easier.3 -
Monday, July 19
Tracking: Yes
Calories: under
Exercise: Yes, full body stretch 10 min, core 10 min, lift lower body - 30 min, lower body stretch 10 min
I make big pots of chicken soup and freeze individual servings. I make and freeze large amounts of individual servings of butternut squash soup and will have that with a grill cheese sandwich. That way I can just pull out a serving of soup instead of munching on whatever.
I have always struggled to drink enough water. Apparently I have issues with the pH of water. I drink 8 oz of water before I have my coffee. I try to drink over 32 oz before noon. I have 24 or so ounces of water with an electrolyte packet in it in the afternoon. I try to have at least 70 oz a day. I have been measuring my water so I know I’m drinking enough and not guessing which is how I know I’m not meeting my goal often enough.
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Exercise:✅
Tracked:✅
Under:✅4 -
yes x 34
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7/19
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? ✅
Using #3 pass
0 pass days left4
