January 27
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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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Thursday Jan 27
Exercise: Yes - dog walk
Tracked all: Yes
Calories under: Yes
(all passes used)6 -
Wait a minute, when did it become Thursday?
OK, so for today's topic...
Open discussion, I guess! 😜9 -
We can discuss my disaster of a day yesterday. I’m trying to figure out what triggered it, but I had a full blown binge like I haven’t had in a very long time. Today’s a new day, won’t beat myself up, but can’t let this continue. Isn’t it crazy that just when you think you have it under control, BAM out of nowhere disaster happens.11
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biketheworld wrote: »We can discuss my disaster of a day yesterday. I’m trying to figure out what triggered it, but I had a full blown binge like I haven’t had in a very long time. Today’s a new day, won’t beat myself up, but can’t let this continue. Isn’t it crazy that just when you think you have it under control, BAM out of nowhere disaster happens.
@biketheworld
I’m Sorry this happened.
Worth doing some detective work…
1. Had you decreased calories recently?
I find if I suddenly do a big drop in calories, it works a few days & then I find I eat more the following day. Gradually decreasing my calories seems to work better for me
2. Were you faced with unexpected foods?
3. Any extra stressors?
4. Trouble sleeping
5. Reduced exercise?
6. ???
Yes, it is surprising. But learning how to figure it & turn it around as fast as possible is the KEY maintenance skill to practice! 😘😘9 -
27/01/2022
Did I exercise for at least 20 minutes?
• Jogging 6.51 km in 0:44:14 (6:48 min/km); VO2max: 40
Did I stay within my calorie budget for the day? Yes.
Did I keep track of everything I ate and drank? Yes6 -
pass day
I have an early morning flight tomorrow and won't be back until late Tuesday so
I'll have pass days for 28Jan-1Feb. There will be little opportunity for exercise and I'll be eating restaurant meals though I'll still attempt to log my meals and minimize calories but based on past experience I know I'll be up a couple of pounds when I return.
Unfortunately I'm not even looking forward to this trip as it is "business" oriented and quite cold which I hate.11 -
Today is going to be a pass day, may as well call it now. I am not doing a thing.14
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✅ Exercise: 110+ mins
✅ Calories: under goal
✅ Tracked
Remaining pass days: 3️⃣10 -
Tossing out a tofu recipe that's deeeelicious! I buy it from my local co op already made, but you can also make it easy peasy at home. I like to put it on top of a few cups of mixed baby greens, then heat it up for a minute or so in the microwave, and voila.
https://www.pccmarkets.com/recipe/stephs-tofu/
Did my first day of couch to 5k training today. It felt so good to run again, even if only for a minute at a time. I thought I was "still too fat", but nope. It was challenging, but totally fine. I did a good warm up and cool down first, which I think helps given my age, weight and joint issues.
Feeling blessed.
I'll be back later to post my stats for the day.10 -
biketheworld wrote: »We can discuss my disaster of a day yesterday. I’m trying to figure out what triggered it, but I had a full blown binge like I haven’t had in a very long time. Today’s a new day, won’t beat myself up, but can’t let this continue. Isn’t it crazy that just when you think you have it under control, BAM out of nowhere disaster happens.
I am so sorry that happened to you. Sometimes, it happens . Your attitude is the best, not beating up yourself and not letting it continue.
When it happens to me here are some of the questions I try to answer the next day.- Were you very tired?
- What changed around you generally?
- Were you very stressed?
- Tense because of what lies ahead?
- Things beyond your control?
- Angry about something or with someone?
- Sudden fear?
- What buttons were pressed in me?
- Trigger food lying around?
The first thing I do is say to myself "Yesterday is gone. Today is a new day I have never seen"
God's mercies to me are new every morning. God never gives me a stalled sunlight or moon (if there is anything like that
)
I try to identify the trigger and think of what I could do the next time.- Talk a walk
- Call a trusted friend
- Pray and read my bible (very helpful when things are beyond my control or I am afraid)
- Read an interesting book
- Watch interesting movies
- Dance to uplifting music
- Try to sort out issues if it is possible
You can add to these list.
As @MadisonMolly2017 rightly put it. This is one of the key to success in maintenance.9 -
@WhatMeRunning
Did you decide you would rather not discuss your binge day yesterday?
I used to take a course on emotional eating called Shrink Yourself, One thing I learned was that most often when I was eating irrationally/eating emotionally (not following my rational plan) and not aware of the emotions behind it (because I was not conscious of the emotioins at the time)-- the binge served as a distraction from feelings I told myself I should be over (and fooled myself into thinking I was over.)
We can say ¨today is another day¨but sometimes that is just denial of our own feelings that are indeed carrying over. The course also encouraged us to ¨bounce back¨ whenever we have a binge. For me, I do not think I would have considered myself having ¨bounced back¨ until I was back to tracking, and I would have some doubts that I had really moved on.
It also taught about psychological parts of us that are in different ego states (or mindsets if you will.) The author calls one ¨Harriet¨ and encourages everyone to name that part their own ¨old biddy¨ kind of name. This is that interior voice that is harsh, punitive, holding us to difficult standards without recognition and acceptance of our complicated situation and true emotional needs. There is also a different part we all have they call ¨the inner rebel.¨ Often the inner rebel does not have a heard voice like ¨Harriet.¨ We are very conscious of what ¨Harriet¨ is telling us with those standards about what we are ¨supposed to do.¨ But the inner rebel tends to act out behaviorally (bingeing, procrastinator, defying ¨Harriet¨ without words. Sometimes there is a defiant voice but often we have to listen to the inner rebel by looking at the behavior.
Forgive me if I am reading too much into your second very brief post, but ¨I am not doing anything today¨ sounds very much like something my inner rebel would say. And often times that inner rebel is the one protecting you from being overly bossed around by ¨Harriet´s¨ unrelenting and uncompassionate standards who has been pushing you to ignore emotional needs.
Anyway-- hope that whatever you are doing today (or not doing) is exactly what is needed for you own emotional needs right now and if you haven´t yet, that you will soon get the balance back with your ¨inner champion¨ (that positive inner parent that is encouraging while setting appropriate limits) gets the equilibrium back.5 -
January 27, 2022
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 this month:
Kitchen Closed? Yes
Did you go "nuts" with nuts today? No (22 days -free)
Within Sugar macro today? Yes (13 day)
Pass day 2/3 (this is for accountability to myself and my records).5 -
Thanks for the very insightful post @ideas2
What I meant by not doing anything today is any exercise. I'm not very mobile today with the shingles.
I didn't binge yesterday, I think there was a mixup with another post.
Your post is still helpful though as times have been tough for a few months here. I know sticking here and keeping an eye towards my goals are what will be the difference between gaining just a few pounds back over this extended period vs gaining a whole bunch of pounds back.8 -
@WhatMeRunning Thinking of you today and hoping that your shingles are as mild as can be hoped for. I am glad you were prescribed an antiviral quickly and I hope it helps lessen symptoms, spread, and length of time with shingles. The antivirals have their own “effects” and my hope for you is that these are minimal. Take good care of yourself. I hope the Covid has left your household and that everyone else is on the mend. 💛4
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Thursday 1/27
Exercise 45 min
Calorie 1200 under
Tracking complete
Remaining pass days 3/38 -
@whatmerunning You are correct. I got you and @biketheworld mixed up! What a case of drawing completely wrong inferences! Hopefully the general information will be helpful to someone, because the particulars are obviously way off base!6
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Tracked, logged stayed under did some meditation this morning getting to learn to like the quiet time. Over 10,000 steps again even with a office day must have been the grocery shopping. Hoping to get some spin in or rowing knee feeling much better and I think I can begin to exercise on a regular hard workout basis again.8
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Thanks for all the thoughts about yesterday’s binge. In typical fashion, I was just planning on sweeping it all under the rug and move on. However, I realize I need to evaluate - ugh.
- I have my calories set to lose 1 lb/week, but I’ve lost 1.5 pounds the last 2 weeks and have felt hungry, which I hate.
- I did walk 10 miles on the treadmill on Tuesday in prep for an upcoming half marathon. However, I ate about 80% of those calories back.
- I worked on Wednesday and did grab some snacks which has always been an issue for me.
I do now believe it was a combination of feeling hungry, and then going in to work, unable to leave the snacks alone, despite bringing my own healthy lunch and healthy snacks.
12 -
✅✅✅
4 pass days used but still here kicking. 😎12 -
Yes x3. Very active day at work so yoga was enough additional movement for today. Low on calories which is a rarity.7
