October 6
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
-
Many of us here on the UAC are fans of the Half Size Me podcast, hosted by Heather Robertson. If you’re not familiar with her, I put a short bio in a spoiler – along with some personal reasons why I am such a fan.Heather Robertson is the mother of 3, who at one time weighed 340 pounds. She spent years yo yo dieting, using all the common and readily available fad diets. In high school she lost 80 pounds in 6 months time, only to put it all back on plus more.She recently recorded her 500th episode and to celebrate, put together six “golden nuggets” that she believes to be the most important truths she’s learned both personally and professionally. They are her observations of the commonalities and pitfalls that cause people to self-sabotage or be knocked off course.
She realized that although she was great at losing weight, she was terrible at maintaining and vowed to try a new approach – which was do lose it in a slow, sustainable way, and learn to maintain along the way.
It took her about 5 years (including 3 pregnancies) but she reached her goal weight in January 2012 and began her podcast in February of 2012. I couldn’t find how many subscribers she has – but she has 1900 reviews with a rating of 4.8. She’s coached hundreds of clients, and also has a YouTube channel with almost 8,000 followers.
The first couple times I listened to her podcast, I thought “big deal.” And then I listened to Episode #469 on a week when I was discouraged and considering quitting (yet AGAIN). It was a game changer for me. My approach and attitude about losing weight and becoming healthy was transformed. I’m losing weight really slow, sometimes I sit in a 3 pound range for a month or more at a time. But, I’m CONTENT with losing it slow because I understand THIS is sustainable. I’m not starving myself, I’m not setting goals that are impossible to achieve. If I never lose another pound, I’ll celebrate the 30 I’ve lost and celebrate that I didn’t yo-yo up and above where I started.
I think these nuggets of truth are helpful no matter where you are on your journey. Hopefully, they’ll either strengthen your resolve to continue. OR, if you’re in the slumps, discouraged, and thinking of quitting – these truths will encourage you to stay the course.
So….we’ll spend the next six days looking at these nuggets of truth.
“Having” to do something implies an obligation, debt, vow, or contract. It implies that losing weight is a debt that you MUST fulfill. She heard the phrase “you have to lose weight” both from others and her own brain for years – and it sounded like “you have to lose weight in order to be worthy.”
An “ah-ha” moment came when her children were young and she was stressed trying to attend every playdate, every party, every activity. Her husband told her “you don’t HAVE to do all this” and it freed her from the false idea that being a good mom meant meeting someone else’s expectations. And then she realized if she had that flexibility with her children why couldn’t she extend that to herself.
She realized that losing weight isn’t a prison sentence. Her attitude changed from being forced to do something by someone else’s standards, to finally being able to create standards for herself.
And then, because she removed the phrase “HAVE TO” from her vocabulary, it freed her to CHOOSE to adapt a healthy lifestyle. And then, because it was no longer a burden – it gave her 100% responsibility for her choices. She was free to WANT to lose weight.
I’ll admit, this first “golden nugget” was a little hard for me because I can think of all kinds of reasons I “have” to lose weight. But the bottom line is that losing weight and getting healthy is always a choice. No one holds a gun to our head and says “hand me 50 pounds or I’ll shoot.”
We are all on different phases of our “get healthy” journey. Has the “have to” belief played into your reasons for your story? How do you feel about this first nugget. Is it a game changer? Old news? Agree or disagree? I’m anxious to hear what you think and how this one truth may affect how you look at this process.
7 -
Oh snap! I recently discovered free daily Heather Robertson workouts (available on YouTube) that I was seriously considering taking up as a daily exercise option. I had no idea she was the "Half Size Me" person!!!
Ok, going back to read the rest of the opener. Was very surprised to see that name was all.
Carry on.
ETA - I should have kept quiet. Might be two different people with the same name.2 -
I guess I'll reply now, a day early (me and my stupid yap getting me in trouble)...
I can recall convincing a youthful me that I didn't have to lose weight. And I didn't. I don't know that there is an absolute correlation there, I think I was just too concerned with other things.
I also recall a early 20's version of me that did want to lose weight, and found some success with diet and exercise through a premium membership body rebuilding thing at Gold's Gym... for about 3 months... until that early 20's me decided to spend that money outside the gym instead. So I still felt no major "have to" pressure, apparently.
The first time I pressured myself was in my mid-30's to get my cholesterol numbers in line. They were high, and I had a family history of that. I attacked that with pure diet though, eliminating all sources of cholesterol from my diet entirely (will spare further details than that) and working to fit in more cholesterol lowering foods. Cholesterol did not change much, some numbers better, some worse, but I did lose a fair amount of weight for about a year on my "diet". Ultimately I resumed normal eating to let cholesterol meds do their magic as my "diet" was too restrictive and wasn't even doing what I really started it for. Weight came back quickly, along with newly developing issues that I ignored but we're signs of pre-diabetes.
When my doctor ordered a physical just a few years later (I didn't visit him much, it seems) and I recorded my highest weight of 316 I was falling apart at only 42 between the cholesterol, borderline diabetes, breathing issues (asthma, allergies, chronic bronchitis). I don't recall what the doctor said but something that day finally woke me up. I had to do some things, and losing weight was part of it. But I did not feel so much like "I have to lose weight" so much as "I want to live to see 60".
I've mentioned here a time or two about my losing weight, getting healthy, running some, and probably even droned on about other stuff too (sorry to sound like a broken record), so I'll skip to having literally gave all that up after a few years. Why? Life sucked, I guess. But eventually I emerged from that funk in March of this year and I think most here at least have a clue how well things have gone since this last Spring (by the way, as of 2 weeks ago A1C was 4.5, lung function perfectly healthy and all cholesterol numbers in normal, healthy range).
I know I don't have to. I want to though. And I need to make sure I keep wanting to, because that alternative really sucked.8 -
@WhatMeRunning - I think you summed up perfectly the difference between “have to” and “want to”. You are truly an inspiration. And no, I never get sick of hearing your story.6
-
Wednesday Oct 6
Thanks for all of the above and all of the daily inspiration!
Exercise: YES (30 minute RPM Spin Bike work out)
Calories under: YES
Tracked all: YES
(To date 1/3 pass days used)6 -
OCT 6
Exercise ✅ [20 min walk]
6 -
This topic is just brilliant @biketheworld, I literally hve goosebumps!!!! He he!!! I totally resonate with this and as you know you got me into half size me a while back which gave me a whole new way that i look at food and weight loss!!! Half size me was the driving force behind stopping my binge eating, helped me to learn to eat in moderation, stopped the cutting of food groups out and has made me see food as something I enjoy rather than seeing fun foods as bad!! Grazing and wknd eating is something I am currently working on and listening to Heathers podcasts daily is helping me with this!!
So to answer your question yep 1st nugget is def a game changer for me... Funny thing is i am a 1st time mum and wen I heard Heather say this a few months back I stopped going to all my daily playgroups etc cos she's spot on i didnt hve to!!!! Same thing with my health I dnt hve to but for the 1st time in my life I want to cos I'm loving being able to eat what I want without feeling guilty and without depriving my self!
Bring on the nuggets @biketheworld.. Can't wait!! Xo9 -
6th xo
*Follow UAC rules 👍
*Continue to maintain weight 👍
* Actively use grazing container daily👍
* Stretch as much as possible 👍
* Monitor sugars👍
* Journal write 👎
* Hve me time👎
* Use complaints free braclet👍
* Keep phone usage to a minimum👍
Made kebab skewers for dinner.. put only the smallest piece of meat on them and the rest was veggies which meant I was able to eat 8 of them!!! Felt so satisfying!!! Xo
7 -
@donna25trinity I feel the same way! I love listening to Heather's "Half Size Me" Podcasts and always get SO MUCH out of them! (I usually listen while I'm taking my outside walks). Needing to or "having" to lose weight has ALWAYS been something that was in the back of my mind..... at least as far back as I can remember. And hanging around with that thought always seemed to be the thought that I was such a failure because I just couldn't ever get my weight under control. I've lost weight many times over the years.... only to ALWAYS gain most or all of it back again!
I heard someone say once (perhaps Heather?) that the weight loss industry is such a huge money-maker, that the reason that no one teaches us how to KEEP THE WEIGHT OFF is because there's no money to be made in that!!!! Boy was that a real eye-opener for me!
I'm excited to go over each of the "nuggets" individually and get everybody's take on them!
THANKS SO MUCH for doing this series @biketheworld !! What a wonderful idea!!!
5 -
Exciting topic @biketheworld! (I had to take a sneak peak.) I can see I'm going to have to plan some time this week for this.
I have never heard of Half Size Me. I like Mŕs_Hoffer's idea of listening to her while walking. If I take up walking again, that may be an idea for me.
Looking forward to the upcoming 6 days!6 -
Mrs_Hoffer wrote: »
I heard someone say once (perhaps Heather?) that the weight loss industry is such a huge money-maker, that the reason that no one teaches us how to KEEP THE WEIGHT OFF is because there's no money to be made in that!!!! Boy was that a real eye-opener for me!
It WAS Heather who said that (well, ok she might not be the only one) but when I heard her say it, I had the same reaction as you. She has a way of pointing out the obvious but it becomes such a “lightbulb” moment!5 -
Thanks, I have never heard of her but I will have a listen--I am always looking for new sources of motivation and inspiration.
As for Nugget #1, that one doesn't resonate with me. I have never felt I had to lose weight, but rather it has been a life long internal battle of wanting to. Actually I do very well with external motivations--this challenge, the Dr. mentioning I should lose weight, etc. so frankly "have tos" simply motivate me to act on/stick with the goals I "want."
Perhaps I will be the lone dissenter, but for me Nugget #1 is just semantics.
5 -
Exercise: Done.
Tracked: Yes.
Within calorie budget: Yes.
Luckily I never felt like I "have to" lose weight, it was more of a "I wouldn't mind to but I wouldn't torture myself for it" but I still think it's solid advice and very true. Thinking you have to puts a lot of pressure onto you that might make you frustrated if things don't turn out as you wanted and I think everyone had a moment of emotional eating in those situations at one point or another and that in turn makes you feel even worse.6 -
6 Oct
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 says used:0
I learned a long time ago about myself that reading or listening to self help type things actually makes me run (not walk) in the wrong direction. Possibly a lot of folks love the half size me podcasts because they verbalize a lot of what many of us have felt thru the years but only folks with weight issues or yo yo can understand. If you have ever tried explaining yo yo behavior or binge behavior to someone who has never had any food or weight issues you know that their eyes roll back in their head and they can't even comprehend what you are saying. So it's nice to have a group here of like minded folks to discuss these issues with.
However, we all have our different journeys and challenges. I am very careful not to fall into the "latest" fad trap or the "I am the guru of maintenance" advice trap. It is good to hear many differing approaches to goals but one must keep an open and skeptical mind always. Bad to flit from one expert to another all the time. Bad to be stuck in a rut. Knowing the difference is hard. Bad to overwhelm yourself with too many requirements which cause failure.
Honestly "six gold nuggets of truth" is a turn off for me. It smacks of guru'ism. No one is going to force you to lose weight. You have to want it for yourself . But it is nice to have great tools and community to help.
I run every day. My neighbor wants to get in shape but he will not do anything unless I am there. I have seen that numerous times in my life where someone sees my commitment to running daily and wants me to drag them along. It never works out altho I do let them try.5 -
6th October
3 x Yes5 -
✅ - Exercise 20+ Minutes: aerobics/walking/circuits/Tai chi
✅ - Calories within budget
✅ - Tracked everything
3️⃣ Pass Days left
I agree with the idea of choice over compunction. I believe that the feeling of ‘having’ to do things is a throwback to childhood, when we were repeatedly told that we had to fit in and not rock the boat.
Lots of people mature out of this mindset (some sooner than others) but many never lose the ideas that were drummed into them in their formative years.
My own belief is that everything we do is a choice we make. No one can force us to do anything. The realisation and acceptance of this fact can be a frightening experience, as we can no longer blame others or events for our actions, or tell ourselves that it’s not our fault.
However, I also found that that realisation very empowering. It removed much procrastination from my life, and once I started applying the idea of choice, a world of possibilities opened up.
8 -
06/10/2021
Exercise – yes – bike ride and cardio.
Tracked – yes
Calories – yes
I’m not sure about this “golden nugget”: “ You don’t HAVE to lose weight “Having” to do something implies an obligation, debt, vow, or contract.” Well, for me I do have a contract with myself to lose the weight because I want to be healthy for longer. Obviously, it’s a choice but it’s one I have decided I need to do.
I freed myself from the tyranny of meeting other’s expectations a long time ago – I saw it as part of becoming an adult with control over my actions.
However, I’m still interested to hear the rest of her nuggets.
7 -
SummerSkier wrote: »No one is going to force you to lose weight. You have to want it for yourself . But it is nice to have great tools and community to help.
This is how I feel. I was on the thin side most of my life and never had weight issues until around age 50 because of slowing metabolism, worsening thyroid issues, and a major lifestyle change after ending a 15 year relationship. Even then I stayed under 120 ... it is only when I met my current partner and we traveled a lot over the last 10 years that my weight started creeping up into the 120s and then the 130s until I hit 140ish after one of our vacations and I decided I had enough. Physically I felt pretty awful at that point.
I've never been a binge eater or emotional eater so I have a hard time identifying with that. I have tried various diets over the years in an attempt to maximize my health (low fat, paleo, W30, etc) but in the end I've settled on what works best for me which anti-inflammatory (minimal dairy, mostly gluten free, lower carb). Low fat is evil and made me extremely angry. Paleo and W30 are too restrictive.
Nobody makes me eat healthy just like nobody makes me exercise. I choose to do it.4 -
Exercise- yes 20 mins yoga and some walking
Tracking - yes
Calories - yes
I’ve never felt I have to lose weight, I always feel that I really, really want to lose it and am often then baffled by my own self sabotaging behaviour. I’ve never been someone to plan for the future though, I generally live mostly in the now so I guess the lure of the chocolate biscuit right now is stronger than the lure of being slimmer at some point in the future. I am more likely to stick to calorie plans if I have a short term positive reason to do it - like reporting to this group or avoiding a sugar rush / crash.7 -
✅✅✅4
-
October 6
✅ Exercise (Walk and core isometrics routine)
✅ Calories
✅ Tracked
2 Pass days used
5 -
✅ - Exercise
✅ - Calories
✅ - Tracked
Pass Days Used: 1/3 (4Oct)
Today's exercise was 60 mins walking (3 separate walks) totaling about 6.5 miles.4 -
This first nugget I don't quite agree with. I Do have to adhere to my diet rules or I get very sick. I did Have to make a decision to change my ways or I was very short for this world. It was a no brainer for me. Do what is best for my allergies and asthma or continue to do the same things and stay sick all the time. When I say sick I mean almost as sick as I was with covid. I have food allergies and I have been known to eat pizza with a Benadryl chaser, an inhaler, and epi pen. Dairy, gluten , yeast and honey are my food allergies. So have to has been in my vocabulary for my own good. I make choices because I like to breathe. Now let a Doctor tell me I NEED to lose weight and that's the last thing I want to do. I want to lose weight but I have issues with people who do not know my story dictating to me. Yes I am a rebellious soul.
I choose my health. It does not matter the how I talk to myself about my diet. It matters if someone tells me to do it if I will comply.5 -
@bradkcrew - I think you're exactly right - it is semantics - but sometimes that change in semantics can make all the difference in the world for some. Glad you have found your motivation!
@Lilinchen92 - Love the "I wouldn't torture myself for it" - I think too many people torture themselves with severe deprivation trying to reach an unattainable goal. And ME - yep - right here - ME - has been there, done that! I feel like I've finally reached a level of sanity about the whole thing.
@SummerSkier - "I run every day. My neighbor wants to get in shape but he will not do anything unless I am there. I have seen that numerous times in my life where someone sees my commitment to running daily and wants me to drag them along. It never works out altho I do let them try." This reminded me of a friend who insisted I "teach" her how to run a few years ago. Every time we went together, she complained constantly about how much she hated to run, she refused to do anything I suggested, and when we completed our half marathon together, I never ran with her again. It was too exhausting and frustrating! Sorry the "gold nugget" idea is a turn-off - I think you are so far along in your journey and have learned so much, these truths are probably way past where you are in your journey. Hallelujah! Hopefully it will be of help to a few. Bear with me.
@TerriRichardson112 - "However, I also found that that realisation very empowering. It removed much procrastination from my life, and once I started applying the idea of choice, a world of possibilities opened up." - Now THAT is truth!
@lesdarts180 - I will admit I had trouble with this first nugget, but the more I thought about it, I understood how it has the potential to shift a person's motivation, including my own even if I hate to admit it. You, my friend, are AWESOME for having such confidence!
@LazyBlondeChef - "I've never been a binge eater or emotional eater so I have a hard time identifying with that." This is like a foreign language to me - LOL. Even when I was THIN (5'9" 130 lbs) I was a binge eater - I just didn't recognize it. I envy you've avoided these pitfalls - and I think it's downright AMAZING! Thanks for your feedback!
@Katiecan2021 - "I’ve never felt I have to lose weight, I always feel that I really, really want to lose it and am often then baffled by my own self sabotaging behaviour. " The self-sabotage issue is sad, and fascinating all at once. We want to be healthy, yet we self-sabotage. It's such a slippery slope. I'm making progress, and I think you are too!6 -
Wow! So much info and so many of us are on the same path to our health and wellness. I may need to check out Half Size Me myself.
Tracked and logged today did some wall sits, some flexibility and a walk this afternoon.4 -
This first nugget I don't quite agree with. I Do have to adhere to my diet rules or I get very sick. I did Have to make a decision to change my ways or I was very short for this world. It was a no brainer for me. Do what is best for my allergies and asthma or continue to do the same things and stay sick all the time. When I say sick I mean almost as sick as I was with covid. I have food allergies and I have been known to eat pizza with a Benadryl chaser, an inhaler, and epi pen. Dairy, gluten , yeast and honey are my food allergies. So have to has been in my vocabulary for my own good. I make choices because I like to breathe. Now let a Doctor tell me I NEED to lose weight and that's the last thing I want to do. I want to lose weight but I have issues with people who do not know my story dictating to me. Yes I am a rebellious soul.
I choose my health. It does not matter the how I talk to myself about my diet. It matters if someone tells me to do it if I will comply.
I'm so glad you're here and able to make the right choices to stay healthy! I understand that in your case, it is definitely a "have to" situation.2 -
There are a lot of "demons" I fight in my effort to lose weight, some valid, some excuses. No one's ever said I have to lose weight; in fact I've spent the majority of my life underweight. I want to lose weight.
I think what resonates with me on today's post is the "have to". I don't "have to" remain fat.
So thank you @biketheworld and @TerriRichardson112. Really it has been my choice to remain at this weight for the last few years. I need to quit blaming events, apply the idea of a choice and thereby open a world of possibilities (to quote Terri). Thank you both for this realization.
Yes x3 today.7 -
October 6, 2021
Did I exercise for at least 20 minutes? Yes, EPIC III
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Kitchen Closed? Yes
Did you go "nuts" with nuts today? No (6 days -free)
Over Sugar macro today? No (4 days)
Pass day 0/3 (this is for accountability to myself and my records).5 -
✅ - Exercise 5.5 mike hike + 55 lower body strength w/ trainer
✅ - Calories within budget
✅ - Tracked everything
3️⃣ Pass Days left
I am definitely in the camp of, “it’s all a choice.“ I think everything in our life is a choice and I’ve been lucky to always have that option. Many do not. Having choice allows me to take responsibility for myself and thus, my physical health. So, I can’t say I ever felt by “have“ to lose weight. But boy do I want to!
Thanks for the thought provoking topic and I am looking forward to the next five nuggets.4 -
Exercise – yes
Tracked – yes
Calories – yes5
