August 10
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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?
0
Replies
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We’ve probably all heard this joke – well, it applies to weight loss too. How many of us at some time in our life started a diet with a long list of things we were going to change:
• Run 5 times a week
• Do 1 minute of planks every day
• Cut out all sugar
• Limit calories to 1200/day
• No snacking after dinner
• Join a gym
• Etc etc etc
It’s no wonder by week 2 or 3 we’ve given up.
We’re almost halfway through the month and I know that this is when people get discouraged thinking “this is too hard”, “I’m a failure” “I can’t do this.”
Tell yourself: GIVING UP IS NOT AN OPTION! You’ve probably done that before – and where did that get you?
Focus on ONE thing. Change ONE thing and when it becomes a habit, choose one more thing. Recently I listened to a podcast with a guy who drank tons of Coca-Cola everyday. He was challenged to stop drinking Coke 6 days a week, and on the 7th day he could have all the Coke he wanted. He accepted that challenge. It took 6 months, but he gradually drank less and less Coke, until the day he realized he didn’t even like the taste of it anymore. In the meantime, he’d lost some weight just doing this, and I think he did join a gym too.
The UAC has just 3 tenents – and if you’re having trouble meeting all 3 then pick one and nail that one.
Let’s keep “eating that elephant” – one bite at a time.
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@biketheworld what a great lead in for today. I totally agree that sometimes ALL we can manage are small changes and biting off the whole elephant can lead to total failure or burn out. Thank you for posting that.
Now do to popular demand I am going to post a photo of my "marbles". I like this because it gives me a use for all those horse show goblet trophies Bandit won for me years ago, and it also is kind of like I am getting my marbles back....
Mostly tho it puts everything in perspective, and when you feel like the world is crashing you have something you can physically look at to see that really it's NOT SO BAD. As an example perhaps you lost 80 pounds in the last 2 years but lately after a vacation you put back 10 pounds and are struggling to get them off. Sometimes if you just FOCUS on the fact you LOST 60 POUNDS and work on staying right there for a while you see you really are a success and those 10 pounds do not define a failure. To me it's important not to tell yourself "wait for next Monday or wait for a new month" every day is precious.
These marbles help me because I have a binge type personality but if you look at this, really what are the marbles in the wine glass compared to all the marbles overflowing in the goblets?
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I don't think I have reported in since Thursday and not going to attempt to back fill those days. My recoup weekend away ended up with hubby feeling ill for probably the first time in 2 years. So of course, you know what that brings to mind and the worrying ensues. Our concern more had to do with the fact we had gotten together with my 82 year old MIL Thursday night and if hubby had "IT" then he would have been contagious at that time. Got rapid test first thing Monday morning and had results in just over and hour - negative. Now back home, house is still in continual disarray, contractors inside, and nothing is proceeding without complications. I won't bore you all with a list. Trying to live in the house and not use the kitchen or touch anything renovated because it seems that if I touch it, it breaks. Having the volume of contractors is also beating the heck out of the house and triggering additional unplanned repairs.
Anyhow, tracking and exercise have not been good contrary to my plans. Hoping to end today successfully. Will check in later.15 -
AUG 10
Exercise ✅ [1:15 h walk]5 -
3xyes
Epic upper body5 -
Pass day number 1.
Lots of walking and I tracked everything but I went over on calories.
A perfect storm of my period arriving, breastfeeding hunger and being out and about away from healthy choices and near unhealthy delicious choices. Back on it tomorrow.9 -
✅ - Exercise 20+ Minutes - 106 minutes, aerobics/walking/HIIT/dancing
✅ - Calories within budget
✅ - Tracked everything
3️⃣ Pass Days left
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August 10
UAC Goals
✅ - Exercise 20+ Minutes
✅ - Calories within budget
✅ - Tracked every detail I consumed
Pass Days Used: 0/3
Additional Challenges
✅ - Net Carbs 30g or less (25g)
✅ - Protein 180g or more (206g)
✅ - 5+ Fruits/Veggies (8)
✅ - 15k Steps or more (19,190 so far)
✅ - Eat back fewer than 30% of exercise calories (9% - 133 of 1385)
Additional Challenges Met: 10/10 days
Today's Exercise- Morning Walk - 76 mins (4.24 miles)
- Afternoon Walk - 76 mins (4.40 miles)
- Strength - 31 mins Upper Body A (DB Bench Press, Lat Pull-Downs, Banded Tricep Extensions)
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Today’s topic has arrived just in time for me. I have been on MFP for 15 days. I joined at the suggestion of my nutritionist, and have successfully checked in and tracked every day. I joined this UAC group as soon as I found you (and thank goodness I did).
I have such a long journey ahead and I feel a bit of despair today that the progress is never going to be at the volume of loss or speed that I (completely unreasonably) wish I could achieve. @lesdarts180 - what you posted was so right on and right in time for me: “Not quitting” is the key to success.
But as you wrote @biketheworld — sometimes it just feels overwhelming. Especially when the new behaviours aren’t yet a habit (and I really appreciate the posts so many of you shared over the past few days about motivation).
@Mrs_Hoffer you are such a support to us all and set a great tone for this challenge. Thank you also to @SummerSkier @MaltedTea @TerriRichardson112 @MadisonMolly @biketheworld for helping us all to date on this August journey.
Maybe I need to get some marbles? 🌟 I know that I do need to develop a sense of perspective that lets me see the long goal (lifelong health) and the shorter term achievements as differently scaled. And a personal insight is that perhaps my choice to be weighed at my doctor’s once a month is not going to cause enough positive feedback and encouragement for me. I was purposeful in that choice at the start, and have decided that I will be making a change to that schedule.
Such a long post today. Thanks for reading to the end (to those who did). Giving up is truly not an option for me. Onwards. 👟👟15 -
Sending out extra hugs and encouragement to @SModa61 @Geneveremfp @brisingr86 and @seilidhe and others who have each recently shared their challenges. 💛💛💛💛9
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yes x 37
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Aug 10:
C✔️ T✔️ E✔️
PASSES USED: 0/3
❌ Net carbs <25%? No. 27%
✔️ Protein >100g? Yes. 104g.
✔️ Yoga. Yes.
✔️ Kettlebell. Yes.
✔️ 12k steps? Yes.
I've learned that I do best when I concentrate on only 1 or 2 things at a time. When I try to concentrate on too many things is when it all begins to fall apart.
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✅✅✅6
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I tracked logged did some strength work resistance bands and medicine ball work. I like today’s thoughts about what we can do to not give up it’s hard at times to keep moving ahead but we all do one thing at a time and you will get where you want to go.7
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Pass day 3
8 -
To everyone who so far has commented today I just want to say that we all have challenges that our lifestyle change not diet has presented to each of us it is so interesting to read and incorporate what others do in their quest to be successful. The most important thing you can do for yourself is forgive yourself if you have a not so good day take something from that day and use it to turn it into a positive and hopefully a life long habit. Remember slow and steady wins the race.9
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8/10
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 pass #1
PASSES USED: 1/38 -
A good day of yeses.7
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jamcnewman wrote: »Today’s topic has arrived just in time for me. I have been on MFP for 15 days. I joined at the suggestion of my nutritionist, and have successfully checked in and tracked every day. I joined this UAC group as soon as I found you (and thank goodness I did).
I have such a long journey ahead and I feel a bit of despair today that the progress is never going to be at the volume of loss or speed that I (completely unreasonably) wish I could achieve. @lesdarts180 - what you posted was so right on and right in time for me: “Not quitting” is the key to success.
But as you wrote @biketheworld — sometimes it just feels overwhelming. Especially when the new behaviours aren’t yet a habit (and I really appreciate the posts so many of you shared over the past few days about motivation).
@Mrs_Hoffer you are such a support to us all and set a great tone for this challenge. Thank you also to @SummerSkier @MaltedTea @TerriRichardson112 @MadisonMolly @biketheworld for helping us all to date on this August journey.
Maybe I need to get some marbles? 🌟 I know that I do need to develop a sense of perspective that lets me see the long goal (lifelong health) and the shorter term achievements as differently scaled. And a personal insight is that perhaps my choice to be weighed at my doctor’s once a month is not going to cause enough positive feedback and encouragement for me. I was purposeful in that choice at the start, and have decided that I will be making a change to that schedule.
Such a long post today. Thanks for reading to the end (to those who did). Giving up is truly not an option for me. Onwards. 👟👟
Thank you @jamcnewman❣️
You CAN do this! I lost more slowly than anyone I know, but my goal wasn’t the sped of the loss - it was MAINTENANCE.
I laughed when I gave myself three years to lose my weight. It took about that long to “turn the cruise ship around.”
I had a lot to learn, try, refine, and make into habits.
Happy to help you - or anyone in UAC -in any way.
One of the things I used to see a lot in MFP and often out on my posts as I was losing
A marathon not a sprint
I’m the Turtle 🐢 not the Hare 🐇
Every time I slipped up, I LEARNED. I renamed plateaus “Maintenance Practice.”
I took my daily weights as DATA not a moral judgement of my worth.
Small, cumulative habit changes work
I personally feel that I have tricked my mind & body by making my changes so gradually.
I’m 65, walk 10K steps a day, and eat in the mid-2100’s calories each day (on average.)
I used to weigh 228.3 lbs and now weigh in the 156’s as a yearly average. BMi in 23’s, down from34.2, I think.
Things that helped me the most:
Cooking at home!!!
Walking 10K steps on average every single day of the year,
Taking a nutrition class & figuring out my macros/micros.
Weighing my food.
Not eating out.
Figuring out my real time calorie deficit through the day & never getting too hungry.
Keeping “triple threats” (my term for foods that combine fat-sugar-salt ) out of our house. I tried & tried. Could not control them.
Creating a large breakfast that I love.
Realizing we get one body & it’s dependent upon the choices our brain makes for it. Without our body, we are no more. This realization somehow turned me into a “caretaker” of my body! 💕7 -
@SModa61 Great news that your husband is okay!
@SummerSkier I always appreciate you sharing about your marble visual representation of Successes vs A Miss.
@biketheworld Thanks for encouragement to just keep doing the best you can on one thing before adding more things4
