January 9
Replies
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A three “yes” day. Managed a short walk, although the roads were icy and after nearly wiping out a few times, turned around for home after just 1/2 mile.6
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Yes x35
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Thanks for the opener and the article @LazyBlondeChef - really interesting.
When I am eating moderately and purposefully, my hunger pains are manageable and are usually genuine signals. When I am not eating moderately, my hunger pangs are nearly unbearable and very painful.
Of course, like most, the scent of delicious food makes me want to have some. But it isn’t hunger pangs that prompt that desire.
I watch that I have regular fluid intake regularly as I have Sjogren’s and really no choice in the matter. So, I am not regularly “tricked” by thirst instead of hunger.
There are certain foods that, when I have them, I will not be hungry for many hours and be tempted to skip the next meal. My fruit smoothies are one of those “foods” [0% fat greek yogurt, frozen unsweetened fruit, low fat milk or SunRype Slim “juice”, skim milk powder for additional protein, and sugar free syrup]. Exercise also makes me lose my appetite for a stretch of time following. So, I need to force myself to eat in these cases, and it turns out I am hungry.
I have a satiated sensation that I have been working to be better tuned in to these past 5 months. The sense of fullness is now uncomfortable to me and I regularly stop prior to test if I have reached it. I’d rather be hungry for a snack in 2 hours than feel full from a meal.
The exception to this is nuts — of any kind (but no issues with peanut butter). It is like I have no “stop” sensation and then feel really unwell after. I just try to avoid them completely.
Julie
7 -
3rd Pass Day Used
Tracked - No. Something in me just didn't want to track this weekend. 😈
Within Calories - Hard to say, but probably not
Exercise - the bare minimum, a 20 minute walk
I know I've felt hunger pangs before, but it's been a long time. I tend to eat every 2 to 3 hours so sometimes feel on the verge of hunger but not to the point of hunger pangs. And then when it's more "appetite" than hunger, I eat more often than every couple of hours....5 -
So much exercise today! I'm impressed with myself.
40mins fast walk, 20 mins HIIT. I'm rockin' it.
Yes to exercise, yes to logging everything, yes to under calorie goal.
1/3 passes for the month.
Thanks for being here everyone! It matters.
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Sunday January 9
Tracking ✅
Calories ✅ Under, and ate none from my exercise bank
Exercise ✅ 30 minute treadmill walk; steps at 10,400 so far today.
0️⃣ Pass days used to date6 -
Did I exercise for at least 20 minutes? 65 mins Peloton, 136 minutes snowshoeing, 5 mins stretching
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
My hunger pangs can be quite strong but I've noticed my dwelling on it makes it worse. I used to treat hunger as an emergency that had to be dealt with immediately. I feel much less panic about it now even if I'd love nothing more than to eat.7 -
✅ Exercise - 1 hour of Jazzercise plus a 3.5 mile walk to the grocery store and back.
✅ Calories -
✅ Tracking -
Closed all my Apple watch rings today
0 Pass days used
Documenting consistency (if there is a P=instead of number its a Pass Day)
UAC: 1-2-3-4-5-6-7-8-9
4 -
1/9
Exercise: 45 minutes elliptical, 55 minutes weight training, 45 minutes stretching and PT exercises
Tracking: yes
Calories: under
Pass days used: 05 -
Well done to the following for “three yes” reports on the second Sunday of 2022!
@jjjcat @roma7774 @SummerSkier @lesdarts180 @TerriRichardson112 @NicoleThomas002 @ForLangston @Intrinsicat @Caramel_Apple @loopydo2017 @tahm72 @calvin20874 @enlightenme3
@Katiecan2021 You did great - super planning and good choices!
@taurie Sounds like a wonderful yoga class. I hope you can catch those regularly or was it a special offering?
@Arc2Arc My imagination is running wild thinking of “house lunges” 😂😂😂
@snowshoe072 Wishing you a good week ahead
@Bill70sStrong Good to see you back to your inspiration level exercise game after a bit of a restful day previous. Keep well.
@Ginharbe I really want to know more about the Poke Bowl and the shocker!
Super job on your tracking, exercise, and calories today!
@jmu1965 Well done on s super day on your birthday! So glad it was a happy day. 🥰
@biketheworld Good choice on heading back in icy conditions! So glad you didn’t have a fall, and hope those near misses don’t cause discomfort tomorrow. Sometimes that slip and recovery seems to take a harder toll on my back than a fall.
@donna25trinity I am imagining first carrying the bub the whole way 🥵 and second doing it while he screamed 🤫 I love your positive spirit 🥰
@Revlish You are doing great and your exercise was excellent! 👏🏻👏🏻👏🏻 So glad you are here.
@ashleycarole86 Amazing exercise accomplishments today! Inspiring 🏆
Cheering each of you for reporting in:
@Winner_in_Life @Geneveremfp @mshawski @victorious55
@Jana_2020 Curious to know more about what a meal share entails? Do you prepare meals together? Or prepare and “exchange”?
@Mrs_Hoffer Hope you are on the mend and feel better soon. Worried about you 💛 Have you been back to the doctor to get checked?
@slimtastesbetter I think we all feel like that sometimes 😈 and that is what pass days are for.
Will check back later in the morning on Monday for any other reports in from Sunday.
Julie
5 -
Track: yes
Calories: yes
Exercise: yes- Treadmill: 1.46 mi / 30 mins (Speed interval + warmup/cool down)
4 -
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~❄️~ 1 /9 /2022~~ Waving Hi ~~ ☃️ ~~ BLESSings ALLways ~💖~
Exercise for at least 20 minutes .................................... ✅ ... 180+ min.
Stay within my calorie budget for the day ...................... ✅ ... I am
Keep track of everything I ate and drank ....................... ✅ .... I did
STEPS......... +.......... 180 walking ......... ....
Documenting My CONSISTANCY = For personal ACCOUNTABILITY & Celebration
(if there is a P=instead of number its a Pass Day)
1-2-3-4-5-6-7-8-9-
.3 -
Jan 9
Exercise - 15 minutes MommaStrong and I'm going to give myself the other 5 minutes for general activity around the house. I did not go walking because it was freezing rain all day. I tried to do yoga with the kids but they refused. I wound up doing other kinds of active play with them that was less "exercisey" but I think still counts.
Tracking - I actually forgot to preplan the day, but I caught up at lunch time and then preplanned dinner after lunch
Calories - Under
Pass days so far - 1 (Jan 1)
I did 3 days at 1350 plus exercise calories, which I think is my maintenance level. After those 3 days I am about the same as I was before. I think that sets me up well to continue losing this week. This is a lesson to me that I can enjoy some takeout and fit it into the maintenance calories.
@mshwaki I've tried a few different things to play with exercise calories. I think you have to decide what your base calories are to set your exercise calories. I've found it works psychologically better for me to set my base calories lower and eat my exercise calories - just because I like the flexibility and reward of earning/spending. But if you are going to set your base calories higher to account for your regular exercise, you should not also eat your exercise calories - I think if I were going to do it that way, I wouldn't even track my exercise calories in MFP so that I wouldn't be tempted to think I could eat them. Separately from that, though, I have been playing around with allowing myself an up to once a week very high calorie day that is preplanned, and not counting that as a pass day. I like the flexibility of the UAC rules to do something like that.
Hunger
I think before getting pregnant my hunger systems worked pretty well, though I definitely had that if I ate a carby meal/snack I would be hungry right away afterwards and then get a headache if I didn't eat. I learned pretty early in my adulthood that I always needed to have protein with a snack or meal, and that starting the day with eggs helped the day go better than starting with cereal.
When I was pregnant with my first I had terrible "morning sickness" and I had to eat pretty much constantly because if my stomach got empty I would begin vomiting and be unable to stop until I either managed to eat something and keep it down (that often took a few tries of eating and throwing up before it worked) or took zofran, which would knock me out for several hours, at which point I would usually wake up and begin vomiting again. So I learned to keep eating. During my pregnancy with my son I was better medicated with diclegis, but still I had to eat every 2 hours to keep things on an even keel.
Because of that one of my big struggles with weight loss has been learning that being hungry is not an emergency! I think now, 9 and 5 years past that experience, I am beginning to learn that. Still I try to eat every 4 hours or so so that I don't have to be too hungry.
I have since I reduced my calories down to 1200 been experiencing a new kind of hunger, where my belly is full (because I always make sure to eat a high volume of veggies) but I am just feeling unsatisfied and still hungry. I just want more calories of all kinds. But I have learned that if I take a cup of tea and walk away from the kitchen I usually forget that feeling within 5 minutes.
It is interesting to reflect on all of this. Thanks for the prompt.
4 -
1/9/2022
Exercise? Yes
Track? Yes
Calories? No3 -
Interesting article. Thanks for the link.
Yes, yes and yes
3 -
Dec 9
Exercise: ✨ core work - 12 mins; balance practice - 5 mins; fitbit says 44 "active minutes" (mostly exergame) / 9,561 steps
Logged: ✨ EVERYthing
In Range: ✨ earned 261 fitbit activity credits / left 238 in the pot
(if there is a P=instead of a 🌟, its a Pass Day)
🌟-🌟-🌟-🌟-🌟-🌟-🌟-🌟-🌟
1 -
Pass day 1/3
Family came in, but did stick to tracking and fasting
Did not exercise2 -
Exercise yes
Tracking yea
Calories no
2nd pass day used1 -
dsgoingtodoit wrote: »Pass day 1/3
Family came in, but did stick to tracking and fasting
Did not exercise
Glad you got some time with your family. Have been thinking about you and how you are doing. Take good care.0 -
@Caroline_slowandsteady Thanks for sharing - it was such a great starter post, wasn’t it?
I appreciated reading your insights. It brought back such memories from my pregnancy with our daughter 29 years ago. 🤢🤢🤢 until 17 weeks when it started to lessen. Thank goodness that 24 hour a day experience improved (no idea what the call it morning sickness as it was every hour of every day).
Great recovery on the tracking/planning! That “unsatisfied hunger” is powerful and it sounds like you have a great and successful plan. 🌟 Have a lovely week.1 -
Cheering your three yes successes:
@LazyBlondeChef @BMcC9 @znaoiec @DebyS137 @Caroline_slowandsteady
Cheering you champions for reporting:
@seilidhe @bookieNJ @dsgoingtodoit
Wishing everyone a great week ahead. Stay safe. 🥰
Julie0 -
Jan 9
Pass Day
Hunger!
Wow, I have figured out so much about this is the past 6 years.
The article covers almost all of it.
My Most Helpful Insights:
1. Walking 10K steps daily reduces my appetite. Period. No question.
2. I can differentiate between blood sugar hunger “fake hunger” & genuine hunger NOW. If I get the first, I check & make sure my daily carbs are under 225g and ignore it. Drink even more water & walk!
3. Eating on a regular schedule is magic. I do this for breakfast. And the rest of the day has a bit looser pattern, but still a pattern,
4. Real hunger is not painful - more a “time to refuel” feeling. Happy to eat nutritiously.
5. My “fake hunger” feels urgent & like some chemical is eating my stomach lining. LOL And tends to want carbs fats sweets
6. Hydrate!!!
7. Sleep!!!
8. Reduce stress as much as possible
What still trips me up with hunger:
If I’m in pain or uncomfortable, I want to eat & I’m not even hungry.
Clearly old “food as comfort” habits…
Luckily - very infrequent.
6 -
Did I exercise for at least 20 minutes? Yes Fabulous50’s 23 minute workout
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Today is my birthday. I went to my sons house for mid day lunch. We had pulled pork, coleslaw, macaroni and cheese, corn muffins and trifle.
I enjoyed my day!
@jmu1965 awesome job getting a "3 Yes" day on your birthday!! Congrats! And Happy belated birthday too! 1 -
✅ Exercise: 40 minutes walking
✅ Calories
✅ Tracked
0 pass days used ( )
3 -
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? Yes2 -
1/09
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? 👍🏻
Using #1 pass
2 passes remain
January goals
1 Miracle Morning ~ S.A.V.E.R.S
2 Wake up EARLY for meditation
3 Yoga (5/6 times weekly)
4. Minimum sweets (work them in my calorie goal)
5. 30 day squat challenge 6. No late night snacking
7. Daily journal logging
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Planned pas day #11
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Pass day#3 - No tracking, no exercise2
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@Ginharbe I really want to know more about the Poke Bowl and the shocker!
Super job on your tracking, exercise, and calories today!
@jamcnewman,,So I went gocery shopping, and I saw the PoKe Bowls on display, and I said:
OHH, that lookd healthy, sure why not? never looked at the lable of NutriTional Value , until I was done
so including the little dressing cup it was over 600 cal.
A Shocker
2 -
Yes x32
https://youtu.be/g83v1m2P4_g
