Shape Shifters Team Chat - NOVEMBER 2022
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leni1us
Not doing real great on the steps.
11/18 10,090
11/19 7,494
11/20 6,7592 -
Walela617
Thursday weigh in
PW 155.4 (11/10)
CW 153.8 (11/17)3 -
@jessicakrall8 good loss this week. I hope your week goes well, I remember you said it's been hectic.
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Susanna527
Weigh-In: Mondays
PW: 201.8
CW: 201.22 -
I came across this and that to share. I was raised on food as a reward and it has stuck with me my whole life. It's hard to break.
Sue Heikkinen, MS, RDN, CDCES, BC-ADM, ACE-PT - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist Educator
Celebrating small wins will help you reach your bigger goals, but using food as an incentive can sabotage weight loss. We have 25 easy, inexpensive non-food rewards you can use instead!
Why choose non-food rewards
Rewards help create a positive connection with the desired behavior, reinforcing the habits you want to develop. Let's face it, the intrinsic rewards of healthy habits, such as more energy and increased strength, are motivating but don't give instant gratification. However, choosing small non-food rewards along the way provides immediate incentives and can increase your confidence as you move toward your larger goals.
Perhaps you grew up with food as your main reward, such as candy for good behavior at school or an ice cream sundae for a good test grade. Using food to reward healthy behaviors could defeat your weight-loss efforts. After all, will you really choose celery stalks or hard-boiled eggs over chocolate as your prize? Food rewards could even foster an unhealthy emotional connection with food, potentially turning you to food for comfort. Using food as a reward also detracts from mindful eating when it disconnects you from your hunger cues.
Small wins deserve a celebration
First, avoid the common mistake of postponing rewards until reaching a significant milestone, such as losing 10 pounds. Instead, nurture the small habits that pave the way to your success! The feeling of pride will help you keep the momentum going. Next, remember timing matters-well deserved non-food rewards work best when you enjoy them as soon as possible after accomplishing the desired behavior, creating a connection in your brain between a new habit and a pleasurable feeling.
Reward the behaviors that lead to your weight loss, not necessarily the number on the scale. After all, weight loss takes time. Examples of small healthy lifestyle wins that support weight loss might include trying a healthy recipe, going for a walk after work, logging your food for the day, meeting your water goal, or choosing a piece of fruit for a snack.
Try one of these 22 non-food rewards
1. Put on your favorite song and dance or sing out loud.
2. Look in the mirror and do a fist pump or give yourself a "high five."
3. Watch your favorite mindless TV show (with no judgment).
4. Buy yourself a bouquet of flowers.
5. Bask in some well deserved sunshine.
6. Soak in a bubble bath.
7. Share your accomplishment with social media or a supportive friend.
8. Visit a local nursery and pick out a new plant.
9. Buy a pair of fuzzy socks.
10. Paint your fingernails.
11. Pick up a new book or magazine.
12. Put a sticker on a chart or wall calendar to mark your achievement.
13. Place a small stone in a glass jar to represent how small actions add up.
14. Start planning your next vacation.
15. Make a cup of tea and allow yourself the time to sip and enjoy it.
16.Listen to a favorite podcast.
17.Watch a funny video on YouTube.
18. Light a scented candle.
19. Transfer a few dollars to a savings account to fund a bigger reward.
20. Play with your pet.
21. Doodle or color in an adult coloring book.
22. Take a long stretch.
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Daily step goal: 7,000
Sun 11/20: 10,195
Mon 11/21: 13,3913 -
JenHul
Monday weigh in day
PW:175.3
CW: 175.6
LTD: -6.6
Nov 14 steps= 13,480
Nov 15 steps= 10,400
Nov 16 steps= 11,916
Nov 17 steps= 10,014
Nov 18steps= 11,924
Nov 19 steps= 6754
Nov 20 steps= 3594
Nov 21 steps= 9859
I did pretty good on my step goals over all last week, Just need to curb in my snacking at night!3 -
Steps:
11/16 7,790
11/17 5,015
11/18 5,547
11/19 7,519
11/20 6,365
11/21 5,6793 -
Love that @alleykat69 ! Thanks for sharing...great ideas!
Very busy day at work today and lots of people are now gone for Thanksgiving, but tomorrow is a short day...we leave at 3pm...got a few things to finish up...looking forward to the 4-day weekend!
Anyone traveling tomorrow? I wish everyone safe travels!! Happy Thanksgiving!!
Jessica
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Nice Post @alleykat69 thank you for taking the time to encourage us all to think about & celebrate small steps in our journey.2
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@alleykat69 thank you for this. I grew up where food was treated as a reward. I think I’m going to try the stone is a vase one. I already reward my elliptical use with mindless tv I enjoy. It’s the only time I watch reality tv
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Yukie_OP , Steps Update (daily goal 6k)
11/15 3,503
11/16 5,030
11/17 4,613
11/18 3,578
11/19 5,209
11/20 1,849
11/21 4,922
I probably should've excluded myself form the step challenge this month knowing how crazy work gets this time of year paired with studying (outside of work hrs). There's not much walking activity going on 🤷🏻♀️
Some Thanksgiving humor 😉 - for those that celebrate Thanksgiving!
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Current Maintenance Weigh In
158.01 -
My steps
11/19 11,812
11/20 2,332
11/21 10,976
11/22 12,872
My Garmin watch strap has broken again ! Luckily they are willing to replace the whole watch again,as you can't buy just the strap.Its annoying that it only lasts 12 months before it fails.The low steps were when I put it on charge & it didn't charge.1 -
Really busy day today...didn't get a lunch, but got to leave early...did three little bouts of walking...once before work, once right after and another 1200 steps a little while ago...then fell asleep, curled up next to Hazel, my little purr box!
Hope all of my friends in the US enjoy time with family and friends during Thanksgiving. Had a lot of phone calls today due to the mass shooting in Chesapeake, VA, which took place at a Walmart just 4 miles from my house. Strangely enough, I've never been there, but wanted to let any of you wondering, know that I'm ok. My prayers are with those families who lost someone in another senseless shooting. I wish people would just learn to live together and be tolerant...respecting everyone and not be filled with such hate. It just breaks my heart...
I'm planning to enjoy some relaxing quiet time, reading and taking care of Hazel. Be Happy!
Jessica4 -
@jessicakrall8 thank you for letting us know you are safe. I thought if you today when I heard about the tragedy2
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May your stuffing be tasty
May your turkey be plump
May your potatoes and gravy have nary a lump
May your yams be delicious
And your pies take the prize
And may your Thanksgiving dinner stay off your thighs!
We are all have something to be thankful for. Show your gratitude and make a positive experience for someone else.3 -
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@jessicakrall8 I'm glad you're OK.Such a sad time for all those families affected.
I can see you were more successful than me at posting an image.I didn't mean to post the link just the image.I tried to delete it but couldn't.
So Happy Thanksgiving to all my friends on the team who are celebrating.Enjoy 🦃🍁🥧2 -
Angmarie28
Wednesdays
Previous weight-168.8
Current weight-167.2
Got up early for family portraits and completely spaced weighing in2 -
Happy Thanksgiving everyone. Hope you all have a great day spent with loved ones. What are you thankful for this year? I an thankful for my family of course. This past year has been rough, especially with my 2 oldest kiddos. but in the end, we are all here together, healthy and safe. And Im thankful they didnt fight me too hard with getting family pictures done, (its been 6 years, and even longer since we had professional ones done)7 -
@angmarie28 What a lovely family and great picture! Thanks for sharing...obviously you had a wonderful day surrounded by love! Nice loss this week too!
Jessica1 -
Steps
21 Nov: 14.232
22 Nov: 14.505
23 Nov: 14.511
24 Nov: 15.647
I have been doing the bare minimum when it comes to my steps. Tinus has been really lazy and happy inside, so we do not go outside a lot. He usually walks 10 steps to the gate to the front yard, then he will sit on the driveway for 20 seconds and goes "yeah okay, that's enough" and heads back.
I have been enjoying playing World of Warcraft. A new expansion launches soon which will keep me entertained. I also changed up my living room and moved a bunch of furniture around. I got rid of 4 plants because I wasn't vibing with them. Still got 5 left I am happy with. Wednesday Tinus went to to groomer. His fluff always explodes in the winter so I am sure he appreciated it. These pictures were before his groom. I just think it's so funny when he sits like this on the scratch bag.
Happy Friday everyone
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I'm loving all the photos! Beautiful family, @angmarie28 ! @pupowl love seeing what Tinus has been up to 1
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pedal__power
Fridays
PW: 195.4
CW: 197.4
This week I was still feeling very fatigued after being sick last week. I didn't have energy to exercise and ended up snacking a lot.
Hope you all have a Happy Thanksgiving!2 -
I apologize for posting a day late but yesterday was a busy day traveling to see relatives for Thanksgiving in the U.S.A.. This is supposed to be my weekly maintenance weigh-in but I’m actually moving back to the Shape Shifters active weigh in group.
Name: PatriceFitnessPal
Weigh-in Day: Thursday
PW: 129.4
CW: 130.5
SW: 168
LTD: 37.5
@jessicakrall8, please note my new starting weight of 130.5 🙄. I hope this new level of accountability helps me move back within my maintenance range of 120-130. Best wishes for a strong finish to November everyone!4 -
frankwbrown
November week 4
Weigh in day: Friday, November 25
PW: 230.8
CW: 229.1 ( lost 1.7 lbs; 0.74%) this week
LTD: ( gained 3.5 lbs; 1.52%) this month2 -
Daily step goal: 7,000
Tue 11/22: 10,432
Wed 11/23: 11,805
Thu 11/24: 10,6622 -
Yukie_OP Saturday weigh-in
PW:134.4
CW: 138
Well, that jumped up a bit.. it'll be more manageable once the Thanksgiving leftovers are gone. Not too concerned, still prioritizing studying.
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