July 6 Sign In
Mrs_Hoffer
Posts: 5,193 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?
0
Replies
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It's no secret I've been struggling lately - sounds like several of us have. It's a combination of emotional issues that turn into head issues that turn into defeatist attitudes with some self-sabotage thrown in. And then it becomes tempting to give up and stop showing up.
It's also no secret I really enjoy the "Half Size Me" podcast so I went in search of something to help us through this. Episode #442 is titled "Why You Should Refuse to Quit On Yourself." Heather talks about her own struggles and shares how showing up whether you feel like it or not is what gets her through the difficult times. There were lots of great quotes, but a couple that stood out (paraphrased):
1. Hiding or shaming ourselves doesn't fix the situation. When we show up and share, we admit that we're not where we want to be, and that's where transformation happens.
2. 99% of people pull back and hide because they want to wait until it gets better before they show up and share, thinking they have nothing worthy to offer.
3. When you show up and share you're struggling, it gives someone else permission to realize it's OK to do the same.
4. Consistency - not perfection is what leads to success. Being consistent is more important than all else.
And so I am stating right here - I'm going to keep posting and track consistently even if it's an awful day. I'm also going to be more transparent in what I actually ate or drank, not to shame myself, but to hold myself accountable. I simply will not give up in defeat. I'll include my #'s each day - if I'm allowed 1600 calories and I eat/drink 3600 - then you're going to know about it. This might take longer than I expected, but I will get there. My weight loss chart has more ups and downs than the stock exchange - but the overall trend is down and I'm calling that a win. This morning I weighed 201, a month ago I was 195.6. This ends now.
How about you? Do you want to make a declaration of any sort? Are you struggling and tempted to quit? PLEASE DON"T. It breaks my heart all the newbies every month who disappear half way through the month. Giving up keeps you on the cycle of starting, giving up, starting, giving up - over and over and over.
You CAN do this - because so can I.
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@Mrs-Hoffer wow i love this thank u so much for being so vulnerable and honest! Very beautiful and brave!!
My declaration as i mentioned yesterday is to stop the habit of grazing once & 4 all. Only did it once today. Its very difficult and so habitual that most times i dnt realise im doing it till after the fact!!
6th July
Yes yes yes
Xox8 -
6th July
Signing off early. I've eaten everything I had pre-planned, I feel full, so no need to stuff anything else down. I might go to the cinema, an arty independent one, no popcorn or anything like that. You're lucky if you can get a coffee out of the machine ...
Calories: Yes, under.
Exercise: An hour's Yoga class this morning, first one in about a year. Felt really pleased with myself!
Tracking: Yes, logged everything.
@Mrs_Hoffer Thank you for the opening. My intention is also to keep posting, whether or not I have tracked.7 -
@biketheworld this is a great opening, and kudos to you for persevering through the challenges! That is what it takes. And it takes someone like you who has been through this before, and overcome challenges like that, to have the wisdom to recognize it and help others through it.
On the one hand, you can't just wish for all this and have it magically happen. You can't just do a miracle diet to get there and stay there for the long term either. Nor does exercising harder than you ever have every day until you finally drop get you there either.
On the other hand, even if you do take reasonable approaches which you feel you should be able maintain over the long term, it doesn't mean you will do that every day! There will always be rough days. Or rough weeks. Or sometimes you may find yourself wondering why you bother at all, give up, only to later remember why you started all that...to never give up and to keep going NO MATTER WHAT!
And that is not something you can just start doing one day either. Instead you start attempting it daily. You track your progress. Over time as you develop healthy habits you can start doing them most days. Then maybe even make it enough days to make the Winner's Circle here. And even then you have to keep going, because that was the commitment. To keep doing it daily, NO MATTER WHAT!
Life is a piece of *kitten* sometimes and will run you right through the *kitten* grinder and try to crush your soul sometimes. And it sucks horribly. And you feel defeated and want to give up. And maybe you do for a while. But eventually you realize that all you have to do to get out of those doldrums is pick yourself right back up again, right off the floor, and GET GOING AGAIN. Because you deserve it.
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donna25trinity wrote: »@Mrs-Hoffer wow i love this thank u so much for being so vulnerable and honest! Very beautiful and brave!!
My declaration as i mentioned yesterday is to stop the habit of grazing once & 4 all. Only did it once today. Its very difficult and so habitual that most times i dnt realise im doing it till after the fact!!
6th July
Yes yes yes
Xox
Hi @donna25trinity!!
I agree! What a brilliant, helpful post by @biketheworld, who volunteered to creat initial content each Tuesday!!
I also had to stop the grazing/snacking I had begun to do may-June, after not going it for years.
I ended up putting all food out of sight.
Giving away all foods that were “calling to me.”
Setting a meal time schedule - smaller, more frequent.
After each meal’s cleanup as I walk out of kitchen, I say “remember, closed until & say the time.” If I find myself wandering in - remember - too early - go drink some water & do something g!!
Toughest time was a habit I developed of eating (prior to my 10pm pills.) I’m usually not a night eater. So I decided to make that bit of food for the pills protein. I leave 0.5-1oz of my dinner’s protein & eat it then. (Protein before bed has been shown to improve muscle strength if doing strength training.) it’s not so delicious that I will overdo it.
So far, so good.
You also might consider a re ad if you don’t graze (when I accomplish the goal the first three days works best for me - by then the new behavior usually feel easier.)6 -
6th July
Signing off early. I've eaten everything I had pre-planned, I feel full, so no need to stuff anything else down. I might go to the cinema, an arty independent one, no popcorn or anything like that. You're lucky if you can get a coffee out of the machine ...
Calories: Yes, under.
Exercise: An hour's Yoga class this morning, first one in about a year. Felt really pleased with myself!
Tracking: Yes, logged everything.
@Mrs_Hoffer Thank you for the opening. My intention is also to keep posting, whether or not I have tracked.
@Chinkiri
Great opening by @biketheworld !!! I totally agree!
@biketheworld has volunteered to be our “Tuesday Content Creator” Many many thanks!
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@biketheworld
I actually read your post yesterday. It’s truly brilliant. On my walk, I found the podcast you mentioned & listened to it all.
The ANTIDOTE to shame is bringing it into the daylight:
Oh, I didn’t gain 20lbs…I gained 2.8 & it’s already down to 2.5. I can do this! How about 1/4 lb the next 10 weeks? That’s only ~ 90 calories less per day. Too much of a cut? How about -45 calories next 20 weeks?
Oh, I am over my calorie goal, but only by 50. Perhaps go 10 under the next 5 days.
Oh I didn’t exercise today…hmm that’s not like you, you feel great afterwards. Ok, I’ll call a friend next time!
I often post #NeverGiveUp on my comments. It’s the ONLY thing we need to do.
That’s why I weigh, record, and reflect on my weight every day. I don’t want to blink & be back up to my high weight - like every. Other. Time.
That’s why I post even if I gain or have a pass day. It’s THE most important time to do so.
It’s when we learn what we need to do in the future to prevent the unwanted outcome and/or turn it around again.
Thank you so much!! We are so lucky to have you!!
🌸Maddie
PS As a color nut/artist, I LOVE your graphic! Thank you !!10 -
6 Jul
Did I exercise for at least 20 minutes? yes
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: 17 -
@biketheworld @WhatMeRunning @MadisonMolly2017 such great posts. Thank you ☺️💗
3xyes day. Epic day 2
I didn't run for 2 days already. Instead I just sleep till last minute. Hope manage my run tomorrow morning 🤞
We signed the rental agreement today. We will have to sit on two houses for few months. The apartment is available starting from SEP 1 and we were 5days late to terminate our current house, so we have to pay for it till November. Unless we find ourselves someone who will move in October. Now I have to sort out the things we can give away or discard... All my clothes what is too big now 😉 Check for moving companies... So on and like that... But I am not going to give up following 3 UAC rules...
Before I forget - today I went below 60 kg 🎉🎊
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July 6
Yes to all questions.
Pass days 1/3.
I have done really well today, good exercise calories and under by 100+ calories. Although I'm still in a bad mood, the exercising helped me control my emotions."2. 99% of people pull back and hide because they want to wait until it gets better before they show up and share, thinking they have nothing worthy to offer."
@biketheworld I tend to be this kind of person. Because when you avoid people around you, you'll forget the guilt of over eating. That's why, I try to face it just to wake myself up. It does help sometimes, depending on the people you're meeting. I'm not talking about UAC or people who understand my struggles, but people who you haven't seen since your weight went over for example, I tried to avoid them thinking that " when I lose weight, I'll meet them again" but I either never see them again or I meet them while I'm over 🙄. So, my purpose this time is to meet with old friends after so long while I'm under than the last time they saw me !
@Winner_in_Life CONGRATS 🤩🤩🤩🤩💪💪💪💪💪👏👏👏👏👏👏👏👏👏👏👏👏👏 you did amazing, I'm so happy for you 💜💜💜💜💜💜💜🎉🎉🎉🎉🎉🎉🎉🎉🎉5 -
Thank you all - I'm glad my post resonated with you. Honestly? Even putting a picture of my face was part of my "time to be honest" - it's just me - but it felt safer to have my dog's picture up there! Just be glad I didn't post a picture of my thighs! TOO much transparency!!!12
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06/07/2021
Exercise – yes – bike ride 40 minutes plus walking and some cardio.
Tracked – yes
Calories – yes with 200+ to spare.
Pass days 2/3
@biketheworld thanks for the great opening – so honest
and @WhatMeRunning another inspiring post.
I’ve been maintaining now for over 2 years, and only joined the UAC recently so didn’t have to expose my failings to everyone. But I had ups and downs like everyone else and can only emphasise the importance of just stick at it, keep showing up.
7 -
Today went very well. I sincerely hope everyone here also had a good day. And if not, don't worry. Tomorrow is a whole new day with a fresh new start. Geez, that sounds like a commercial or something. But I still meant it!
July 6
✅ - Exercise 20+ Minutes (104 minutes)
✅ - Calories within budget (650 under, ate back roughly half of exercise calories)
✅ - Tracked every detail I consumed (to the gram)
0 Pass Days Used
Personal Challenges Met: 3/6 days (2nd, 4th, 5th)
✅ - Net Carbs 30g or less (26g)
✅ - Protein 180g or more (221g)
✅ - All Scheduled Workouts Completed (1)- Run - 45 minute threshold run (30 minutes in Zone 4 + 15 total minutes Zone 2 for warm-up and cool-down)
I was also able to fit in a 59 minute walk today (3.06 miles, 443 ft. elevation gain).8 -
JUL 6 - Pass day
T ✅ | C ❎ | E ✅ [25 min walk]
@biketheworld What a fantastic discussion opener! I am really enjoying reading today's posts. Letting go of unnecessary guilt or shame is a process, but so rewarding!7 -
@biketheworld Yes, THANKS so much for such an open and honest post. At any given time there are several people that are struggling in this group and I appreciate you being transparent and sharing some of your story.
Several months ago someone in the group ( @MadisonMolly2017 I think?) indicated that if/when she went over her 3 Pass Days allowed for the month, that she would STOP keeping track of them - if you already feel shame and guilt, then there's certainly no need or requirement that we have to announce each day the excessive number of Pass Days that we've had!! She said that she would just indicate that she had "too many" Pass Days and move on. I definitely used that idea last month when I stopped counting my Pass Days at about 7!
Anyway, THANK YOU @biketheworld for volunteering to be a content creator in our July group. I appreciate YOU! I agree with others who said earlier that the key is to NEVER GIVE UP - no matter what!
I was struggling (again ) in May and June, and was working hard to try to find ways to get myself "motivated" again. But thanks to some of the people and comments in this group I had a real light bulb moment about working harder at developing HABITS and DISCIPLINE instead of trying to always find more motivation (which is often very elusive!)
July 6:
✔️ EXERCISE: 90 mins walking early this morning before the head set in!
✔️ CALORIES: 1596/1600
✔️ TRACK: Yes.
PASSES USED: 2/3 (3Jul)(4Jul)
✔️ Yoga/stretching (daily) 5/6 (Jul4)
😃 Strength training (M,W,F) 😃 Rest Day. 2/2
PERSONAL CHALLENGES MET: (5/6) (Jul4)
Two personal habits that I started working on this month are yoga/stretching in the mornings and strength training 3x per week. I started both on Jul 1.
"Every new day is another chance to change your life." ~Unknown."11 -
@Mrs_Hoffer
Yes, I used the 0️⃣ Remaining Pass Days
With
“Won’t be in the Winners Circle, but I’m still a Champion!”
Wasn’t so much shame as there have been many months when I was in the Winners Circle & gained a little & even more when I was not in WC & in Champions that I lost!
It depends (for me) on what was the reason for the Pass Day. Calories, as we’ve all discussed, seem to be the main influencer. For ex, If I exercise more (or less) I tend to eat more (or less).
If I don’t get a pass day due to not “tracking to the gram” (my own commitment to myself) I am likely still in the right ballpark due to tracking 5-6 years now.
And yes Habits, habits, habits. If my habits are mastered, I don’t need discipline or motivation. They are just who I am!
Thank you for ALL that you are doing!!
🌸Maddie9 -
@MadisonMolly2017 thanks for the clarifications that @biketheworld had the opening post, not me. I appreciate all that YOU do for the group Maddie!
@WhatMeRunning your post was very insightful. I just love all the nuggets of wisdom that various members of this group have to offer! You are spot on!
@Winner_in_Life I'm so happy that you got the place! NOW all the "work" begins! Lol.
@thabit11 I think I'm #2 as well. That's why last month (when I had 7+ Pass Days), there were days I had to FORCE myself to continue to post..... I truly believe that the secret is to NEVER GIVE UP! #NeverGiveUp7 -
7/6
Caleries yes
Exercise yes my stepps
Logged?-yes5 -
@Biketheworld Thank you for a very motivating, inspirational post! I think I’m going to screen shot it so I can read it again later!
Exercise:✅
Tracked:✅
Under:✅6 -
Hi, first time checking in. 😁
July 6
Exercise: Yes - 84 minutes
Yoga: 25 minutes
Walking: 39 minutes
2.03 miles
Calories: yes
Tracked: yes
Great information here. And very insightful and encouraging. I hope this will help me to stay on top of my journey. 😊😉10 -
I tracked and logged but need pass day #2 I had minimal exercise today terrible knee flare today it’s impacting my regular walking around the house/yard! There is tomorrow so I hope it’s gone!
I read through each post this evening and will check back tomorrow morning for some I missed but WOW!!! To many folks to acknowledge and we are all on the same page so many of us have struggled with a variety of weight/exercise issues. I just want to commend everyone on the ability to continue to move forward no matter what your struggle is. Keep up all of your good work you all deserve a hug🙂That’s what this group is about sharing and support.8 -
harleywolf55 wrote: »Hi, first time checking in. 😁
July 6
Exercise: Yes - 84 minutes
Yoga: 25 minutes
Walking: 39 minutes
2.03 miles
Calories: yes
Tracked: yes
Great information here. And very insightful and encouraging. I hope this will help me to stay on top of my journey. 😊😉
@harleywolf55 I'm so glad that you're here!
Awesome job on the exercise today too! 2 -
We're still missing @Dory_42 . Has anyone heard anything from her?
We're also missing @Oofta_1507 and @Fmatti7
1 -
Yes, yes, yes thanks for the great posts crew!!6
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Yes, yes and yes
Walking and weight work out
@biketheworld Thank you for the thoughtful post. Consistency is always a big thing for me since I often lack it. If I were to declare anything it would be a commitment to consistency. Nothing exciting or sexy but just the day in/day out of consistency. I could achieve a lot with this. 6 -
7/6
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? ✅
Used #2 pass
1 pass day left4 -
@biketheworld, wow excellent post! Thanks for being honest and posting. I’m definitely going have to listen to that podcast, 👍
1. Hiding or shaming ourselves doesn't fix the situation. When we show up and share, we admit that we're not where we want to be, and that's where transformation happens.
2. 99% of people pull back and hide because they want to wait until it gets better before they show up and share, thinking they have nothing worthy to offer.
3. When you show up and share you're struggling, it gives someone else permission to realize it's OK to do the same.
4. Consistency - not perfection is what leads to success. Being consistent is more important than all else.4 -
It's a yes x 3 for me today. Spin class.6
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Exercise: Walk with dad
Tracked: Yes
Calories: Yes
I know this is probably not going to be the best month for me in regards to weight loss being with family (I'm not really trying to lose this month - I'm just hoping not to gain). My intention is to track everything and post everyday no matter what.8 -
@biketheworld Thanks for your wonderful and transparent opening post.
I really resonate with your words, especially, "Consistency - not perfection is what leads to success. Being consistent is more important than all else."
I'm delighted to experience this new model of the UAC. Involvement by more participants greatly increases the number of insights and the positive emotional energy.
Thanks to @Mrs_Hoffer too!6
