March 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
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Do you have established habits or are you working on any habits that involve changing your mindset or doing “thought” work?
Have you found that mindset work has been important in your fitness journey?
My approach in the past of “eat less, move more” was really just trying to stick a bandaid on symptoms rather than addressing the true source of my struggles with my weight: my thoughts. I’m sure many of you are familiar with the “thought cycle”: in response to circumstances (the neutral facts about a situation), we have thoughts/beliefs that then create feelings which create actions which create results>results feed back as evidence into our thoughts and the cycle repeats.I had thoughts>feelings>actions that were creating the result of weight gain but I was only going one step back and trying to alter the actions (which provided short-term results of weight loss), but this was never lasting, sustainable change so the yo-yo repeated. Now that I’m going to the source (thoughts) I’m finding that I’m able to create new habits from my mindset shifts that in turn create steady weight loss results.
Examples of mindset shifts and habits for me:
🧠I am able to identify and cope in a healthy way with uncomfortable feelings rather than looking to food/drink to alter my emotions
🧠I am working on my own thought distortions around food and my self-image and building healthy habits that reinforce that mindset shift rather than looking for a silver bullet diet/exercise plan to "fix me"
🧠I am developing a daily meditation practice that helps me recalibrate my mindset in the morning
🧠I am dedicating time to learn about harnessing the power of my mind through books, podcasts, online courses, etc.
This embodies ‘the obstacle becomes the way’ (a concept in Stoic philosophy) for me. In Meditations, Marcus Aurelius says “The impediment to action advances action. What stands in the way becomes the way.” My old mindset was that obstacle and changing my thoughts has led to success - right now, not just when I reach goals/milestones with weight loss - because my new mindset positively impacts ALL areas of my life.
Looking forward to hearing more about your mindset shifts and habits and whether you feel this has been an important part of your journey!5 -
@makattack220 I love this post
What resonates with me today:
“My old mindset was that obstacle and changing my thoughts has led to success…because my new mindset positively impacts ALL areas of my life.”
I notice my thought life can get the best of me. I find it funny how you can feel better when you look at things differently. Nothing changed on the outside, but it’s how you view on the inside. I’m still working on this.
CBT: Example and Practice Sheet (and others)
https://www.therapistaid.com/therapy-worksheets/cbt/none5 -
Pre-playing my day. ✔️✔️✔️If I go astray, I’ll document the next day.
Emoji = Pass
UAC: ✔️-✔️-🤔-✔️-✔️-✔️-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21-22-23-24-25-26-27-28-29-30-315 -
Sunday
Exercise: Yes - walking
Tracked all: Yes
Calories under: Yes
(0 pass days used)4 -
Love this subject!
Hopefully my response doesn't sound otherwise.
This is a subject I think many misinterpret in far too rosy of a manner, but the entire concept is truly what folks must do.
Sometimes you have to embrace the suck. This is where the temptation to quit can seem unavoidable. But it IS avoidable. If you can decide to quit it means you had a decision to make, and there were alternatives.
That doesn't mean you have to agonize miserably. At least not all of the time. 😊 And it's ok to feel that way, but it's not what should drive you to quit. It's what you need to get through to overcome it.
Sometimes it's two steps back and one step forward. But that's still a forward step. If you didn't take that one step forward how many more steps behind would you be?
I could go on and on, but the truth is it's not often THAT difficult (hopefully). That fortitude can make the better times even more successful.
You just have to keep going. Even if it means starting again, you're still going.7 -
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? Yes7 -
06/03/2022
Exercise – yes bike ride and cardio
Tracked – yes
Calories – yes
0 pass days used
6 -
Saturday
Exercise: 64 min (walk, HIIT, Yoga)
Calories: under
Tracking: complete
Pass 0/36 -
Exercise: 15 mins walking
Tracking: yes
Calories: no
Pass days to date: 3
Today I was so far beyond my calorie limit I wasn't even going to log it, but I don't want to fall off that cliff so it all went in in the end.
Re mindset; in the past it made a difference to me when I thought about food in terms of looking after my mental health rather than in terms of weight - but lately that hasn't really worked.
I've looked back in my diary and realised I'm consistently very far from my protein goals these days, so I'm going to try to focus on hitting that target for a while which will hopefully lead to some better choices.6 -
16 km hike+a delicious cake
4 -
✅✅✅
0 pass days used
Honestly my mindset shift has been from worrying so so much about a # on the scale and focusing on living in the moment and not forever thinking tomorrow will be better so hurry up and be finished today.6 -
✅ Exercise: 58 mins
✅ Calories: under goal
✅ Tracked
Remaining pass days: 3️⃣
My mindset change was to change my focus from weight loss to valuing fitness and health. Healthy eating, and working on stamina, strength, and flexibility meant that the weight kept dropping, but I was no longer stressing about the number on the scale.6 -
josefinejem wrote: »Exercise: 15 mins walking
Tracking: yes
Calories: no
Pass days to date: 3
Today I was so far beyond my calorie limit I wasn't even going to log it, but I don't want to fall off that cliff so it all went in in the end.
@josefinejem Well done on tracking and reporting in. 🌟 You know exactly what you need to do to support yourself - so kudos to you.3 -
Winner_in_Life wrote: »16 km hike+a delicious cake
@Winner_in_Life You have burned enough energy for that slice to be certain! Well done (and the cake looks delicious). I hope you continue to enjoy a lovely visit with friends.
1 -
Saturday
Exercise: 64 min (walk, HIIT, Yoga)
Calories: under
Tracking: complete
Pass 0/3
@LeanMe_28 Fabulous activity today! Well done! 💐
1 -
Thanks for a super opening post today @makattack220 🧠🧐
Cheers going out to the three “yeses” folks reporting so far today:
@jjjcat @Lessennan @lesdarts180
@StayFITTer great insights and thanks for the links! Those worksheets look really helpful and I’ll be checking them out further.
@WhatMeRunning Did your post ever strike a chord today for me — thank you! 💡
@TerriRichardson112 & @SummerSkier I love these mindset shifts! 🌟🌟
Looking forward to more posts as the day progresses. 🥰3 -
March 6, 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 (4 days -free)
Within Sugar macro today? Yes (3 day)
Pass day 0/3 (this is for accountability to myself and my records).4 -
Re: Mindset
The biggest change in mindset for me is remembering to be kind to myself. I am trying to keep in mind that I cannot hate myself to health and keeping my self talk loving, empathetic and positive. (this is way harder than it sounds for some reason)
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? yes6 -
Saturday Mar 6
Exercise: Yes - 30 house cleaning
Tracked all: Yes
Calories under: Yes
(1 pass days used)4 -
yyy4
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Ty for a great post today @makattack220! I don't have much time to elaborate tonight but I am and have been working on mindset, habits, different coping mechanisms, changing thought patterns, changing behaviours, etc. for over a year now. I still have a lot of work to do but feel I have made huge strides from where I was a year ago.
Yes x 3 today.6 -
All three complete 0/3 pass days.
I have some habits, actually a lifestyle change in my eating habits, I am trying to reduce meat, fowl and fish and consume more Whole Foods, veggies and fruits, nuts and grains. I know this is a process but I am hopeful that I can be successful at least 75% of the time for awhile. Will I fall ? I am sure I will, but it’s a new way of thinking and I hope a healthier life style for me. Will I completely give up all the foods I like? No life is too short but I want to be healthy and well to enjoy it I take no medications at all right now and I would like to keep it that way so this is a big change on the path to good health and a healthier lifestyle.6 -
Pass day #14
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Sunday
Exercise: 30 min
Tracking: complete
Calories: under
pass 0/3 taken4 -
March 6
✅✅✅
4 -
Did I exercise for at least 20 minutes? Yes 50 minutes of activity on my Fitbit. I am planning to do some stretching after dishes
Did I stay within my calorie budget for the day? No
Did I keep track of everything I ate and drank? No
The church potluck desserts were very tasty today. I just couldn’t stop at one. 😉
2 pass days used. Yesterday and today5 -
March 6 report: 🦁🦁🦁
Monthly report: (Documenting consistency (if there is a P instead of 🦁 its a Pass Day; if there is a ✈ I am overseas and [currently assuming] unable to report)
🦁-🦁-🦁-P-🦁-🦁-7-8-9-10-11-12-13-14-15-16-17-✈-✈-✈-✈-✈-✈-✈-✈-✈-✈-✈-✈-✈-✈
5 -
Did I exercise for at least 20 minutes? Yes, 40 minutes Peloton bike and 10 minutes stretching.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes4 -
Sunday March 6
Exercise: Yes
Tracked: Yes
Calories: Yes
(0 pass days used)4 -
✔︎ 20+ mins exercise (2 hr 7 min leisurely "distracted" walking)
✔︎ Within calorie budget (I'm well within budget but did not track everything as planned...)
✘ Log everything (had an unplanned day of enjoyment - and enjoyed every moment!)
Consistency Tracking (☘️=3 ✔︎'s, 🏴☠️=pass):
☘️-☘️-☘️-☘️-☘️-🏴☠️-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21-22-23-24-25-26-27-28-29-30-31
Passes used = 1 / 3
Habits I'm continuing to track this month:
✔︎ Morning meditation (felt so good to be back on track with meditation this morning)
📿-📿-📿-✘-✘-📿-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21-22-23-24-25-26-27-28-29-30-31
✔︎ Drink >64oz water
💧-💧-💧-💧-💧-💧-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21-22-23-24-25-26-27-28-29-30-313
