Jumpstart January 2023 Challenge
baconslave
Posts: 7,018 Member
Here we are. Another year gone. But a new one is starting, and in keeping with the tradition of a New Year Resolution, I have a challenge for you aiming at helping you KEEP those resolutions this year.
It's the perfect time to Jumpstart your health!
I do go on and on about one B-word. The Basics. Why? Because they're important. It may not be sexy, or catchy, but keeping the low-carb Basics locked-in is where it's at if you are wanting to actually succeed long-term. Minding the Basics will continue to serve you all the way to your goal weight and will keep you in maintenance.
So what are these Basics?
Last month we focused on the basics in an effort to avoid gaining during a hectic time of year. There were lots of treats around. But many of us managed to hit our goals and not gain. Some of us even lost a few pounds, or gained insight into our own patterns when faced with pressure.
And some of us didn't do so hot. Myself included. Hey, it's stressful during the holidays sometimes. In this case we'll pick ourselves up and dust ourselves off.
Consistency + Persistence + Time = Success
I really can't parrot that cliché formula enough. Because it's true.
Let us know your resolutions, or even just a way you'd like to challenge yourself this month if you aren't much into resolutions. Any low-carb plan is welcome. Just post your monthly goals and/or beginning weight, or if you are just planning to maintain through the month, or have NSVs to achieve, check-in daily or weekly with how well you did.
You can report your progress to your goal, whether it be ultra-obsessive daily hitting your low-carb plan Basics, or working on a fitness goal, or even nailing down other good habits in your life. Anything is fair game as long as it's in pursuit of your health or fitness. And if you have problems or need advice, you'll find that here.
Before you start, think about your goals. For measurable resolutions, we recommend getting a baseline.
Here are some ideas (abridged from FIT_Goat in this post For Those with New Year Resolutions):
Sooooo...go ahead and introduce yourself and/or post your goals when you are ready. Challenge starts on the 1st.
Here's a sample format for how you can report on various goals if you'd like:
This is a fresh new year.
Own it.
We'll be here to cheer you on.
Happy New Year and make that resolution stick.
It's the perfect time to Jumpstart your health!
I do go on and on about one B-word. The Basics. Why? Because they're important. It may not be sexy, or catchy, but keeping the low-carb Basics locked-in is where it's at if you are wanting to actually succeed long-term. Minding the Basics will continue to serve you all the way to your goal weight and will keep you in maintenance.
So what are these Basics?
- Planning ahead!!!
- Staying under carbs
- Staying under calories
- Logging and measuring
- Getting in exercise/movement if that's one of your goals
- Keeping an eye on electrolyte levels
- Getting enough water
- Planning ahead!!! Oh, wait. I said that already? Yes, I frickin' did. Because you must! "Failing to plan is planning to fail."
Last month we focused on the basics in an effort to avoid gaining during a hectic time of year. There were lots of treats around. But many of us managed to hit our goals and not gain. Some of us even lost a few pounds, or gained insight into our own patterns when faced with pressure.
And some of us didn't do so hot. Myself included. Hey, it's stressful during the holidays sometimes. In this case we'll pick ourselves up and dust ourselves off.
Consistency + Persistence + Time = Success
I really can't parrot that cliché formula enough. Because it's true.
Let us know your resolutions, or even just a way you'd like to challenge yourself this month if you aren't much into resolutions. Any low-carb plan is welcome. Just post your monthly goals and/or beginning weight, or if you are just planning to maintain through the month, or have NSVs to achieve, check-in daily or weekly with how well you did.
You can report your progress to your goal, whether it be ultra-obsessive daily hitting your low-carb plan Basics, or working on a fitness goal, or even nailing down other good habits in your life. Anything is fair game as long as it's in pursuit of your health or fitness. And if you have problems or need advice, you'll find that here.
Before you start, think about your goals. For measurable resolutions, we recommend getting a baseline.
Here are some ideas (abridged from FIT_Goat in this post For Those with New Year Resolutions):
- Get an average of your most recent weigh-ins for a good idea of your starting weight.
- Record your food, even if you're estimating. Sure, it will be a little higher in calories/junk due to the holiday season but it will still be better than having nothing.
- Take body measurements and pictures. To make sure they are accurate, take several sets of measurements and average them. Or watch this video on how to measure yourself so that you are actually measuring the same spots every time. You never need to show/share these with anyone, but you might be surprised how willing you will be to share them when you have success.
- Make an exercise log and try for your current personal bests (even if they're nothing to be proud of). Again, a starting number is better than nothing. It will show you how much you have achieved.
- If you're also doing something else (like quitting smoking), the same idea applies. Take a starting measurement, like how many cigs or packs per day. You'll often be shocked at how much growth you make.
Sooooo...go ahead and introduce yourself and/or post your goals when you are ready. Challenge starts on the 1st.
Here's a sample format for how you can report on various goals if you'd like:
Monday 1/1:
Water: Yep. :flowerforyou:
Electrolytes Good: :flowerforyou:
Logged Food: :flowerforyou:
Exercise as Planned: Strength training :flowerforyou:
At or Under Carb Level: :flowerforyou:
At or Under Calorie Limit: Yes! :flowerforyou:
Planned Day Ahead: Yes! :flowerforyou:
7/7
This is a fresh new year.
Own it.
We'll be here to cheer you on.
Happy New Year and make that resolution stick.
2
Replies
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Today is my birthday (ribeye shrimp dinner at home with a few friends) ... I have decided I am going to start high protein low carb after the holidays ... I am still in quite a bit of pain with my ankle so exercise is still on the back burner ...with my daughter's help she will help me meal prep ....I hope everyone has a safe New Years
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Hi and Happy New Year! I am new to joining a group, but not new to myfitnesspal. I'm trying to start the year with keto for weight loss. I really need to cut back on the sugars (honey, maple syrup). I've used myfitnesspal to track my food and carbs, but I need a way to plan and prep my meals to stay disciplined. Could anyone recommend an app with meal planning for prep (and a shopping list as a bonus)? Thanks in advance!1
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Hi and Happy New Year! I am new to joining a group, but not new to myfitnesspal. I'm trying to start the year with keto for weight loss. I really need to cut back on the sugars (honey, maple syrup). I've used myfitnesspal to track my food and carbs, but I need a way to plan and prep my meals to stay disciplined. Could anyone recommend an app with meal planning for prep (and a shopping list as a bonus)? Thanks in advance!
I have used wholesumyum.com which I love0 -
I am trying to get back in the saddle again. One of my main goals (there are many) is to cut way back on alcohol. Thanksgiving, my birthday, then Christmas, then New Years. I know all I have done is eat and drink. Grateful for all I have, but overindulgence is not good for anyone. So, with that said I would love to be a part of this group and go with my new motto. Time For Me in 2023! Happy New Year to all!1
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@Megan_smartiepants1970 my bday was yesterday! I splurged on a Cobb salad and sangria. If you have free weights maybe you can get in some upper body work while healing your ankle.
All the holiday baked goods are now out of the house so I can start fresh tomorrow. I'll be aiming to be more in tune with my body, scheduling activity to prevent cop outs, recognizing boredom snacking and more complete meal planning.0 -
tishsmith101 wrote: »@Megan_smartiepants1970 my bday was yesterday! I splurged on a Cobb salad and sangria. If you have free weights maybe you can get in some upper body work while healing your ankle.
All the holiday baked goods are now out of the house so I can start fresh tomorrow. I'll be aiming to be more in tune with my body, scheduling activity to prevent cop outs, recognizing boredom snacking and more complete meal planning.
Happy belated birthday .. mine was 12/29... I have a home gym that I might try to use0 -
Megan_smartiepants1970 wrote: »Today is my birthday (ribeye shrimp dinner at home with a few friends) ... I have decided I am going to start high protein low carb after the holidays ... I am still in quite a bit of pain with my ankle so exercise is still on the back burner ...with my daughter's help she will help me meal prep ....I hope everyone has a safe New Years
My Dr is against me going on the high protein low carb diet since I have kidney issues ...He also doesn't like keto so now I feel completely loss ...I think I am just going to count calories for now ...and then go on keto down the road since I feel great on that diet and not let my Dr know2 -
Happy belated Birthday @tishsmith101 & @Megan_smartiepants1970 ~ wishing you a year of health and progress
Wishing everyone a Happy New Year and an awesome fresh jump start! I'm going to move from keto <50g ranges to low carb <100g ranges this month - easier.
@Megan_smartiepants1970 ~ my cardio/heart doc recommended mediterranean after a keto jumpstart with a focus on the fresh veggies and heart healthy fats. I think a lot of the foods overlap.
just googled the mediterranean diet info and there's keto-mediterranean and other keto-blend programs.... Perhaps the doctor wants what? a lower protein % to reduce strain on the kidneys? (by increasing non-starchy veggies?) Mostly i was thinking reducing fats (from 50% to 25/30%) and increasing non-starchy freggies... it gets so confusing. mostly I don't want to re-ignite a voracious appetite... which is why I went keto - to break the crazymaking appetite.
~ so my focus this year is 3 part
-- nourish my body (eat enough, not too much, not too little); maintain or as able, lose weight
-- increase duration, strength, range of motion through intentional movement
-- mental encouragement and strengthening to stay focused on self-care
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LifeChangz wrote: »Happy belated Birthday @tishsmith101 & @Megan_smartiepants1970 ~ wishing you a year of health and progress
Wishing everyone a Happy New Year and an awesome fresh jump start! I'm going to move from keto <50g ranges to low carb <100g ranges this month - easier.
@Megan_smartiepants1970 ~ my cardio/heart doc recommended mediterranean after a keto jumpstart with a focus on the fresh veggies and heart healthy fats. I think a lot of the foods overlap.
just googled the mediterranean diet info and there's keto-mediterranean and other keto-blend programs.... Perhaps the doctor wants what? a lower protein % to reduce strain on the kidneys? (by increasing non-starchy veggies?) Mostly i was thinking reducing fats (from 50% to 25/30%) and increasing non-starchy freggies... it gets so confusing. mostly I don't want to re-ignite a voracious appetite... which is why I went keto - to break the crazymaking appetite.
~ so my focus this year is 3 part
-- nourish my body (eat enough, not too much, not too little); maintain or as able, lose weight
-- increase duration, strength, range of motion through intentional movement
-- mental encouragement and strengthening to stay focused on self-care
Thank you for the belated birthday wishes ...Happy New Year to you ... He is a new Dr. for me ...my old doctor moved to Hawaii (jealous and boy do I miss him) ..I am not sure about this Dr. he doesn't seem to want to listen to me ....I absolutely love keto (it is one of the more easier diets for me) except when I break my ankle and tore ligaments and tendons and have had to have 2 surgeries ...crossing fingers nothing happens for 2023 Thanks I will look up the Mediterranean diet0 -
@Megan_smartiepants1970 ~ keto is pretty easy. Hope your ankle continues to improve - i can see how that would really knock you off your feet!1
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Monday 1/1:
Water: 6 cups
Logged Food: yes
Exercise as Planned: walked 25 minutes @ 3mph
At or Under Carb Level: yes
At or Under Calorie Limit: yes
Planned Day Ahead: yes
6/61 -
doing ok, past the holiday feasting and back on regular foods, regular days.
lunch did a chicken broth eggflower soup with cauliflower rice instead of white rice.1 -
My focus this month will be on healing through intermittent fasting and getting back to clean eating. I’m going to stop my Diet Coke and Starbucks habits to cut back on artificial sweeteners. Addressing better health should result in some dropped weight. Heck, cutting down on snacking and reducing processed food should be a step in the right direction, right? Happy New Year everyone!2
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Included in my January plans is a return to bullet proof coffee to start my days. I can really only have it in the winter but it certainly makes for an easy, no brainer breakfast. Had a dentist appt yesterday afternoon so that kept my food intake down for the day LOL. Strength training yesterday as well, chest-lats and core. Putting a workout reminder on my calendar for lunch right now!0
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ARGH.
So between the medicine wrecking literally everything and holiday eating. I have gained like 16 lb. Yay...
Anyway. Onward and downward. Back to work
Goal- cal deficit and lower carbs. Less booze.
Exercising at least 5 days a week.
SW: 188.8 (what in the world. Thanks meds)
GW: less obviously
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@baconslave ~ yes! onward, downward!
@tishsmith101 ~ so why bullet coffee only in winter?
~ i do a chocolate protein powder coffee in the morning and it's about 1 thing I don't want to give up....
@taylok23 ~ yes, agree, all those steps should help!
my urge to restart was medical crap.... i am trying to hold onto that to keep going.... I'd rather feel better _____ than eat _____. Getting started is rough, and so is keeping going - can't tell you how many times I crash at Valentines b/c of the candy... so going to not do that this year. I really want to get healthier. It's why I'm here.... have to hold onto that.0 -
I have decided to just count calories this month and then start keto next month .. I am not able to do a lot of meal prepping with my foot is why I am waiting2
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@LifeChangz just because I only drink hot coffee in the winter LOL
Wow scale is up to 175 this morning from 171 last week. Not quite sure how I managed that. I thought I was eating well but I guess not. Did some weights and a 20 min indoor bike ride yesterday. Will repeat that today. Starting a new group fitness challenge at my trainer's gym come Sunday. Looking to reduce fat and increase muscle.0 -
Happy new year all! I’m doing well on my fasts this week which seems to have helped shed a little water weight. I drank my last latte for the time being yesterday and had it at lunch to break my fast. I think the artificial sweeteners, albeit sugar free, aren’t great for me and either that or the almond milk gives me stomachaches. Also no Diet Coke yesterday or today. I had black coffee with a little monkfruit sweetener today- not my fav but it is doable. Cut my carbs down over the last few days too. I’ve tried to shift my mindset to improving health outcomes rather than focus solely on weight, and it makes me happier. Now to avoid the work stress!2
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I'm only going to report new lows. So if I haven't had one in a few days, I would assume we have a yo-yo situation going on for me.
Over the day and tonight I lost 1.8lb of the water weight but there is more. I can feel it and my skin on my abdomen and thighs hurt.
CW: 187.0
anyway..
Jan 3:
Logged Food:
Exercise as Planned: 83 min of walking and Sansone vids
At or Under Carb Level:
At or Under Calorie Limit:
Were my carbs low? No. But they were less and this week my goal is to day by day draw them down to a mid-level. Not sure I'll make it close to keto level this week but I'll be closer by next week.1 -
my idea of quantity to eat & my eyeballs are still bigger than my needs. I am using the tracker to reign in quantity. Currently living in a motel with crockpot, microwave and tiny fridge so usings some convenience foods like pre-bagged salad greens, small frozen steamable veggies, pre-roasted chickens for a couple meals and cook down the rest of it in the crockpot - makes an awesome broth to stuff with frozen veggies and more torn chicken for soup. The other significant problem I am having with convenience foods/sauces is the salt content.... i am blowing through the limits... Really looking forward to a regular kitchen/fridge again and some grilling this summer - we use a handful of woodchips to smoke and discovered i adore grilled veggies - adds so much flavor... (grew up on boiled, no spice, just butter overcooked canned veggies mostly - hated them, so this has been a real shift to find non-starchy veggies beyond green salad that fits with keto/lo-carb eating.) Day 4 2023. ok. want a lot more tho... so struggling that way...3
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CW: 184.8
so I have lost 4lb in a couple days. No wonder my skin was hurting so bad.
anyway..
Jan 4:
Logged Food:
Exercise as Planned: Strength training and walk vids, 1hr 20 min or so
At or Under Carb Level:
At or Under Calorie Limit:
2 -
SW-175
CW 173.5 I'll take any movement at this point
Setting timers and reminders on my phone to move or lift some dumbbells throughout the day is helping. Thursday night spin class is now part of my routine and looking through my gym's classes to find a Tuesday option. I joined a Clean & Lean 10 week group challenge with my trainer and recruited a friend to do it with me. So far so good on food & logging this week.1 -
you're both doing gr8! crashed last night. dusting off and going more today.1
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@LifeChangz i’m with you on cutting back on volume I consume. I’m realizing it is habit to eat until I’m overly full and don’t like the feeling.
This week is going fine, but I’m on @baconslave’s roller coaster known as the scale. Oh well, this too will even out. I think I have a touch of the keto flu. Feeling very tired today even though I slept well. Less caffeine could also be the culprit. I’m sure I’ll fell normal in a few days.1 -
I'm doing really while this week hoping Monday weigh in goes better this next . I'd gained two pounds this week. My daughter been making me get up and exercise and I've been doing more veggies this week. I've been under my calories and hit my fiber on point today.1
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sounds like everyone is getting going well - yay!
@tishsmith101 ~ find anything interesting for Tues nights? before covid our public pool offered a water zumba class - 1st time I went, it was a riot, came home & told hubby - I was going back - it surprised me how much it helped after a week or 2.... just adding those 2 classes.
@taylok23 ~ nods - that 'eating to overfull' really took me by surprise too- realized I was unconsciously going for that 'just ate a feast' feeling.... when i fresh started in Dec - i actually had a little anxiety that the amount I dished up was NOT enough!!! lol ~ told myself to eat it and wait and see if it actually did satisfy me.... and usually it does. that surprised me too - but the feeling after is way different... stuffed is not actually as physically comfortable as not stuffed. Hope you're past the keto flu soon... felt like mine lasted, fatigue wise about 2 weeks.
@nanerkay ~ how awesome your daughter is with you on this... sounds like you're hitting all the points.
@baconslave ~ thank you for hosting the challenge... it is nice to chat with other people who are doing a simular approach.
I struggled again yesterday - wanted to just eat lots and just quit already, lol. trying more today 0 -
Dang it. Where I been at?
CW: 184.0- Been here 2 days so this looks like where I am for the moment
I was holding 4.8lb of water and I'm not even down to keto carb levels yet
Jan 5:
Logged Food:
Exercise as Planned: 1hr 20 min of walkie vids
At or Under Carb Level:
At or Under Calorie Limit:
Jan 6:
Logged Food:
Exercise as Planned: Strength training 2 mile of walk vids, 1hr 20 min or so
At or Under Carb Level:
At or Under Calorie Limit:
Today will be a sanity day where I won't log, I just won't overeat, which is all according to plan. Saturdays are rest days too. I went pretty hard yesterday during the workout.
Tomorrow tracking will recommence.0 -
Elliptical yesterday, bowling tonight. Met with the fitness push group for our weigh ins and measurements. Now I have identified goals to work toward within 12 weeks. Did some food prep this s afternoon as well a cloud bread with protein powder, keto peanut butter cookies, ham and cheese egg cups and choc chip cookie dough fat bombs.
Hubby also bought me a new chair for my home office, very productive weekend!1 -
post-3day celebration/stress weekend. fresh starting.1
