November 7
Replies
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7th November
3 x Yes7 -
Track: yes
Calories: yes ... with ONE! calorie left
Exercise: yes- Treadmill: 27 min / 1.66 mi
Regarding fruit/vegetables ... it's not that I don't like them it's more that I find the preparation to be tedious compared to other types of cooking which I do enjoy. I mostly oven roast or sauté. I'm trying to increase my fiber and vegetable intake. I don't typically eat a lot of fruit. Not that interested in it. I also need to balance my macros better. I tried a site through the dietitian I used last winter that would create menus with the precise macros I was looking for but it came up with some pretty boring dishes and also because of my low calories it was limited in choices so I gave up after a couple of months.
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Nov 7
Pass Day 1 of 3
Woke up hungry & fought it unsuccessfully all day
Tracked all YAY
Over 12,000 steps YAY (over my weekly goal by 8,000 steps)
Strategizing for tomorrow.
Freggies:
I eat double portions (6 oz) of fruit or veg 3X a day. Often berries, crisp apples, red grapes. We got some delicious looking oranges today. Baby carrots, peppers, green beans & green peas are yummy.
I do eat more fruit than veg as fruit is supposed to be great for Crohn’s patients.
I would love to get back to salads, which I used to love, but I’ve been “off” them since my transplant (I think because of several “listeria?” recalls just after my transplant.
As for prep, I grew up eating plain fruit /veg, so other than occasional roasting or steaming of peas/beans, I eat them raw.5 -
Freggies: like them, eat them, but like @LazyBlondeChef, I find the preparation tedious - cleaning, scraping, peeling, chopping - and the quantities are often too much, broccoli, cauliflower, squash, a whole lettuce. I buy small quantities or individual carrots, turnips, parsnips, peppers, courgettes, aubergines. I keep frozen broccoli, spinach, green beans in the freezer, also a mixture of red fruits, so if I cannot be bothered, I have a Plan B. We have a frozen food store, Picard's, who do wonderful mixes of frozen veg. I occasionally buy a bag of those. I sometimes blanch and freeze my own fresh veg. and fruit: berries freeze well and semi-defrosted make my morning yoghurt and muesli very chilled!4
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Yes x3
Great topic today. A couple of years ago I made it a challenge to add an extra veg to most recipes. It's been fun and improved my health. I aim for 10 servings of fruit and veg a day because if I fall short then I'm still doing well. Cucumber, celery, tomatoes, carrots are all easy to keep in the fridge and don't take much prep time. Try eating them without dip. I used to use them as a dip vehicle but they are great on their own.
Kimchi or sauerkraut (raw from the fridge section) are amazing for your gut bacteria and I can happily snack on a chunk of them or add them to loads of meals. Kimchi adds a delicious spicy extra and sauerkraut adds a tangy flavour. Both will cut through a lot of food beautifully.7 -
Nov 7
Exercise - MommaStrong video (while my guests were watching my kids!) and walking laps at the playground
Tracking - Preplanned and followed the plan, adjusting a bit as I went. My body was confused by the time change and maybe a bit extra hungry.
Calories - Balanced at 0.
I made it through a weekend of visitors without having to take a pass day! That's a first!
I eat a ton of veggies and love most veggies, so it's not something I need to sneak in. I usually have a fruit for a lunch "desert" (with 1 piece of candied ginger) and for an afternoon snack (with nuts or cheese). Right now pears are in season here and I am LOVING pears (half a pear per serving). In the winter I do a lot of frozen fruit and even some canned fruit and dried fruit. In summer it is all about seasonal local fruit.
Our usual cooking routine is for about once a week my wife does a big grill all the things (in summer) or roast all the things (other seasons). We eat those veg for much of the week. After they are gone, I eat frozen vegetables, which are totally fine and easy.
My default meal plan is to have an omelet with veg for breakfast. Then either lunch or dinner is a salad, and the other meal is protein, carb, veg. My "carb" is often also a veg - loving roasted winter squash right now, also sweet potatoes and potatoes are in the rotation. Basically a giant plate of veg is where it's at for me. I still like to eat a large volume of food and at 1200 calories a day, vegetables are key.6 -
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~🦃~~11 / 7 /2021~~ Waving Hi ~~🙋🏼 ~~ November ~~ BLESSings ALLways ~~ 💖 ~~
Exercise for at least 20 minutes .................................... ✅ ... 210+ min.
Stay within my calorie budget for the day ...................... ✅ ... I am
Keep track of everything I ate and drank ....................... ✅ .... I did
STEPS......... 24,880+.......... 150 walking ........ 30 min. house cleaning.... 30 min. Yard/gardening Work
Documenting My CONSISTANCY = For personal ACCOUNTABILITY
(if there is a P=instead of number its a Pass Day)
1-2-3-4-5-6-7
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RECORD ALL CALORIES – YES
STAY UNDER LIMIT – NO
EXERCISE 20 – YES - 10 MINUTES WALKING THE DOG, 15 MINUTES STRETCH & PILATES MAT WORK
OK, I got through yesterday and feel strong and willing to put in the work and time to lose 40 pounds. Thank you for your kind remarks to my Introduction post. I really appreciate the support and encouragement!!
Keep up the good work y'all !7 -
Sunday, November 7
Tracking: Yes
Calories: under
Exercise: Yes, golf
Pass days to date - 16 -
Nov 7
Exercise: mountain biking 84 minutes, stretching and PT exercises 55 minutes
Tracking: yes
Calories: under
Pass days: 0
5 -
✅ exercise - walked 7.7 miles
✅ calories - planned to eat at maintenance while on holiday
✅ tracked - As best as possible. It’s difficult when travelling and eating out but used my hand to estimate portion sizes etc.7 -
Pass day #3.
This is my first UAC and I'm sad to have already taken my 3rd pass day already. My Apple watch tells a happy story of closing all my rings everyday for almost 2 months. This is the first time I've really buckled down and filled out my food diary even on the bad days and have done that for 2 months as well. The sadness (frustration?) comes from knowing that just a few days of over calorie eating (and not even that excessive unless the estimations are way off) can bring back on the pounds. Logically, I know about water weight gain, salty foods, etc. and it isn't fat gain that is happening. Do I have to be hyper vigilant with my diet forever???
Okay, pity party over. Back to work.6 -
Used my first Pass Day for the month yesterday. It was just one of those kind of Sundays. It was raining for one thing, and secondly, DH was gone for a couple of hours in the afternoon. Being home alone sometimes sets off a switch in my brain that I can "cheat" a little without anyone watching!
So even though I hadn't eaten any candy since Halloween, I found myself grabbing the bag of leftover candy and helping myself to several pieces. Thankfully it's the really mini pieces so not quite as many calories as the snack size. I know I could have tracked the candy (and also estimated the number of almonds I ate as well), but I got lazy and decided it would be a Pass Day.
I did get in some exercise though, and it probably stopped me from continuing to eat. I walked 60 minutes on our treadmill.
The rest of the day's eating was pretty much normal and in control, so that's probably why surprisingly enough, my weight stayed the same this morning from yesterday. I am just 0.2 lbs away from being where I was before I indulged on candy and pizza on Halloween.
Oh, speaking of veggies, we've been having a lot of roasted veggies lately. Last night was purple carrots from DH's garden (they are so tasty and sweet!) and pumpkin. Our church youth group had been selling pumpkins as a fundraiser, and after Halloween there were several of the small pie pumpkins left so DH bought several of those for us to roast. We have also been enjoying roasted beets from DH's garden. But between the purple carrots and the beets my fingers get very stained, LOL!
Very cute grandbabies, @Mrs_Hoffer !4 -
Exercise yes
Calories and tracking no4 -
yes for 32
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✅ Exercise: 20 minutes walking
✅ Calories
✅ Tracked
0 pass days used ()
I am doing a liberalized low carb diet (trying to keep net carbs below 100 grams) so I am not eating as much fruit as a used to. I generally have a cup of strawberries in a smoothie each day. However, I am eating more vegetable especially now that I have a higher percentage of fat in my diet. I love to saute things like onions and cabbage in olive oil. It still feels decadent to me after my years of low fat dieting. For me, the trick is to buy enough vegetables and plan to prepare them--- today we bought a new vegatable to try-- napa cabbage, because the bok choy we went to buy looked wilted. We are trying to try new vegetable recipes. The other thing that helps me is to be willing to spend the extra to buy the vegetables fresh and sometimes semi-prepared-- like bags of romaine, cauliflower and brocolli florets, green beans, spinach etc. Those are just some of the veggies I bought this morning and then my husband and I try to make sure we do not let them go to waste. We try to let our tendency to want to save money work for us instead of against us.3 -
enlightenme3 wrote: »Pass day #3.
This is my first UAC and I'm sad to have already taken my 3rd pass day already. My Apple watch tells a happy story of closing all my rings everyday for almost 2 months. This is the first time I've really buckled down and filled out my food diary even on the bad days and have done that for 2 months as well. The sadness (frustration?) comes from knowing that just a few days of over calorie eating (and not even that excessive unless the estimations are way off) can bring back on the pounds. Logically, I know about water weight gain, salty foods, etc. and it isn't fat gain that is happening. Do I have to be hyper vigilant with my diet forever???
Okay, pity party over. Back to work.
Hi @enlightenme3 !
Welcome to UAC! Please be kind to yourself. It often takes 1-3 months for folks to change habits/routines & make UAC work for them!
I also want to validate your feelings. It dies feel great to vanquish our overeating, and, at the same time, it takes some time to come to terms with what it will take to maintain.
Things that help:
1. A really compelling reason why you want to be slimmer. Sometimes called your “Big Why or Ultimate Why.” This is invaluable for catching any minor gain & stopping, then turning around the scale creep.
2. I have maintained for 3 years and am now at my few pounds up for the 2nd time. Am I proud of this? No. Am I beating myself up? No. Be Kind to Yourself. Always.
3. Obesity (which I was) is a “chronic, relapsing disease.” Wow, that bummed me out when I read it, but then overtime, it made me strengthen my resolve. I was going to have to do things others don’t have to to maintain (I was also able to stop the pity party when I read 78% of Americans are overweight or obese.) Even with these couple of pounds, I’m not overweight. I’m not. I’m beating the relapse. Take a Warrior Stance.
4. Accept that for many, that is what maintenance is. Slow gain, catch it, lose. Repeat. I have about an 18 month cycle that goes up a couple of pounds and then I battle it back down slowly. For many of us, that is the nature of the beast.
5. Many disagree with me, but I find maintenance Much Easier than losing because I’m not hungry, I’m healthy, & can now be much more active!
6. Figure out - through trial & error what works for YOU! Some folks need volume. Some need fats (me). Some need protein. Some need 1 meal or 3 or 6 mini-meals, or fast days etc. Basically if we eat too much, what is the easiest way for YOU to keep that little overage down. For me it was a big breakfast, medium lunch, and two small 1/2 dinners. Almost no one else I know does this. Figure out what works with your life, exercise timing, past habits, etc. (I used to be a big lunch & big late dinner person.)
7. You CAN do this❣️
PS since I’m at the battling time at the moment, your post really resonated with me.
#NeverGiveUp5 -
MadisonMolly2017 wrote: »enlightenme3 wrote: »Pass day #3.
This is my first UAC and I'm sad to have already taken my 3rd pass day already. My Apple watch tells a happy story of closing all my rings everyday for almost 2 months. This is the first time I've really buckled down and filled out my food diary even on the bad days and have done that for 2 months as well. The sadness (frustration?) comes from knowing that just a few days of over calorie eating (and not even that excessive unless the estimations are way off) can bring back on the pounds. Logically, I know about water weight gain, salty foods, etc. and it isn't fat gain that is happening. Do I have to be hyper vigilant with my diet forever???
Okay, pity party over. Back to work.
Hi @enlightenme3 !
Welcome to UAC! Please be kind to yourself. It often takes 1-3 months for folks to change habits/routines & make UAC work for them!
I also want to validate your feelings. It dies feel great to vanquish our overeating, and, at the same time, it takes some time to come to terms with what it will take to maintain.
Things that help:
1. A really compelling reason why you want to be slimmer. Sometimes called your “Big Why or Ultimate Why.” This is invaluable for catching any minor gain & stopping, then turning around the scale creep.
2. I have maintained for 3 years and am now at my few pounds up for the 2nd time. Am I proud of this? No. Am I beating myself up? No. Be Kind to Yourself. Always.
3. Obesity (which I was) is a “chronic, relapsing disease.” Wow, that bummed me out when I read it, but then overtime, it made me strengthen my resolve. I was going to have to do things others don’t have to to maintain (I was also able to stop the pity party when I read 78% of Americans are overweight or obese.) Even with these couple of pounds, I’m not overweight. I’m not. I’m beating the relapse. Take a Warrior Stance.
4. Accept that for many, that is what maintenance is. Slow gain, catch it, lose. Repeat. I have about an 18 month cycle that goes up a couple of pounds and then I battle it back down slowly. For many of us, that is the nature of the beast.
5. Many disagree with me, but I find maintenance Much Easier than losing because I’m not hungry, I’m healthy, & can now be much more active!
6. Figure out - through trial & error what works for YOU! Some folks need volume. Some need fats (me). Some need protein. Some need 1 meal or 3 or 6 mini-meals, or fast days etc. Basically if we eat too much, what is the easiest way for YOU to keep that little overage down. For me it was a big breakfast, medium lunch, and two small 1/2 dinners. Almost no one else I know does this. Figure out what works with your life, exercise timing, past habits, etc. (I used to be a big lunch & big late dinner person.)
7. You CAN do this❣️
PS since I’m at the battling time at the moment, your post really resonated with me.
#NeverGiveUp
Thank you @MadisonMolly2017 for the encouragement and sharing your insights on what happens at maintenance. I read your points a couple of times, and they ALL really resonated with me. I'm not there yet (still have about 20-30 pounds before I think I'll be at a comfortable maintenance weight), but I did have a big rain cloud over my head this morning thinking about the level of work we all put in to make sure we eat at the right calorie level, balance our macros, etc. to lose weight and was this something that would have to continue forever just to maintain. It occupies a large portion of my headspace that I was hoping it might free up over time.
Like I said in my intro post, I'm ready to continue the work because my health is my job! Thank you again for taking the time to respond.
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November 7, 2021
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
Habits to maintain/work on this month:
Kitchen Closed? Yes
Did you go "nuts" with nuts today? No (5 days "nuts" free)
Within Sugar macro today? Yes (5 days)
Pass day 1/3 (this is for accountability to myself and my records).2 -
February 10/3
March 12/3
April 10/3
May 8/3
June 6/3
July 8/3
August 6/3
Sept-oct fell off
2x yes
1/31 -
Just keep reporting! We're glad to be seeing you again.1
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Montanamom1 wrote: »Craziness took over. But I stuck with all three.
I worked out for 45 minutes (I usually keep Sunday as a rest day).
I tracked and kept (barely) within my calories.
@montanamom1 Terrific job staying the course, even when craziness takes over!!!! Kudos!!!
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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? ✅
2 -
Date: 11/7
Exercised ?: YES I went for low hanging fruit here. I made up mind and did housework for 20 min
Calories ? YES
Tracked? YES
2
