24 April Sign In
LazyBlondeChef
Posts: 2,809 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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WELCOME TO THE LAST MONDAY OF APRIL!
And, thanks to Mother Nature and 2 days of snowfall this past week, we still have snow on the ground. May has just got to be better - right?
Before I post the topic for today I will give you all a brief update on my hip replacement. SUCCESSFULL!
I went back to work last Monday and I am so close to hanging up my cane. I'm so, so grateful to be walking, hip pain free, again.
During my recuperation I started thinking about how I will get to my final goal, not that far away now, and how I will maintain that goal when I get there. I was reminded of the topics in the past, the habits I have newly developed and how my thought processes about food and eating have changed. My own success can be attributed to a few things, over and above YOUR HELP and reducing calorie intake:
1. I very rarely snack anymore.
2. I very rarely eat fast food anymore.
3. I never eat to the point of feeling stuffed anymore.
I found this article which will be helpful to me as I continue:
https://theconversation.com/ten-habits-of-people-who-lose-weight-and-keep-it-off-101387
I am now looking forward to adding more activity to my life
What insights have you gained?
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✅✅✅ 1️⃣ pass day left.
@CarolAnnM2
So pleased for you. I remember so well how my life improved after my hip op. The best way to make sure you make the best is to take your good habits into maintenance with you.
Long May your improvement continue.3 -
Yes x 33
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Happy to hear your hip replacement is successful @CarolAnnM2 & good for you on being able to go back to work so quickly! The article you shared is insightful, ty for sharing 🙂
Apr 24 ✅️✅️✅️3 -
Excercise Yes
Calories Yes
Tracking Yes
3 of 3 pass days used.2 -
@CarolAnnM2 glad to read of a quick recovery just remember to listen to your body and not over do.
Tracked logged meditation and resistance band work hoping it helps the knees 0/3 pass days used3 -
4/24
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 👍🏻
(Documenting consistency (if there is a P=instead of number its a Pass Day)
UAC: 1 - 2 - 3 - 4 - 5 - 6 - 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
Pass Day - 03 -
✅ Exercise: 30 minutes
✅ Calories
✅ Tracked
Passdays used 10 (April 5, 8,9,10,11,12,13,14,15,18)
@CarolAnnM2 I am so happy for you. Great examples of true habit change!
My biggest habit change is not eating in the evening. I eat supper and then I am done eating. I am posting here about 8 p.m. and have become comfortable doing so knowing it has never happened that I have eaten in the evening after doing so. Like you I very rarely eat fast food either.
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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? Yes3 -
✅✅✅3
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✅️✅️✅️
2/3 pass days used3 -
4/24
Exersized yes
Caleries?-no
Logged-yes1 -
4/24
Exercise: 130 minutes
Tracking: yes
Calories: under
Pass days used: 21 -
24/04/2023
Exercise – yes
Tracked – yes
Calories – yes
1 pass day so far.
@CarolAnnM2 Happy for you but also envious – I still don’t have a date for my op.
Interesting article – I suppose the one “habit” I have trouble with is #2 “healthy fats”.
I tend towards a very low fat diet, but I do eat oily fish about once a week. I eat very little processed food or cakes and biscuits so my intake of trans fats is almost nil, but I could probably benefit from more nuts and seeds.
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✅keep to a meal routine: eat at roughly the same times each day. People who succeed at long term weight loss tend to have a regular meal rhythm (avoidance of snacking and nibbling). A consistent diet regimen
across the week and year also predicts subsequent long-term weight loss maintenance
✅go for healthy fats: choose to eat healthy fats from nuts, avocado and oily fish instead of fast food. Trans-fats are linked to an increased risk of heart-disease
✅walk off the weight: aim for 10,000 steps a day. Take the stairs and get off one tram stop earlier to ensure you’re getting your heart rate up every day
✅pack healthy snacks when you go out: swap crisps and biscuits for fresh fruit
✅always look at the labels: check the fat, sugar and salt content on food labels
✅caution with your portions: use smaller plates, and drink a glass of water and wait five minutes then check in with your hunger before going back for seconds I NEVER GET SECONDS)
✅break up sitting time: decreasing sedentary time and increasing activity is linked to substantial health benefits. Time spent sedentary is related to excess weight and obesity, independent of physical activity level
✅think about your drinks: choose water and limit fruit juice to one small glass per day (NO JUICE)
✅focus on your food: slow down and eat while sitting at the table, not on the go. Internal cues regulating food intake (hunger/fullness signals) may not be as effective while distracted
✅ always aim for five serves of vegetables a day, whether fresh, frozen or tinned: fruit and vegetables have high nutritional quality and low energy density. Eating the recommended amount produces health benefits, including reduction in the risk of cancer and coronary heart disease. (6 OZ per MEAL minimum)
My Insights:
1) Having a really compelling reason to maintain your weight is essential. And yes, you can modify or enhance it to
Keep It working for you over time.
2) Weigh daily
3) Weigh all food & track
4) Walk 10K steps per day
5) Design meals you love!
6) Eat meals earlier in the day
7) Determine what triggers mouth hunger or cravings. Take action to
Reduce those triggers. For me? Salty foods, high fat sugary foods, eating out (see salt & possibly sugar).
8). Be kind to Yourself in non-food ways.
9) Develop New hobbies & interests
10) Never Give Up.
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Date: 4/24
Exercised?: 43 minutes aerobic dance, 10 minutes strength training
Calories?: Y
Tracked?: Y
Pass Days Used - 4
Some of my insights that come to mind:
- Portion size! Weigh and measure everything whenever possible
- Feeling famished between meals leads me to overeat, leave room in my daily meal plan for snacks
- Weight fluctuations with no apparent cause are normal, some weeks with no loss are normal
- Don't rely on the scale to be my only measure of success
- Exercise makes me feel great. Must move daily!
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1 of 3, not a great day, but I am still here.3
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Yes, yes and yes
Walking, yoga and core
@CarolAnnM2 So great to hear that the hip replacement went well.
I think one my major insights is that I really need to understand the reason why I am doing something. For example, reading an article or being told that I should do weights is not enough. Really understanding why is what is making the difference.
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Thank you for the opener and the wonderful article @CarolAnnM2 💐 I am so pleased for you that your recovery has gone so well and what a relief it must be to have both hips done now! There will be no stopping you… But please do take good care of yourself as your body recovers from the surgery and as you know well, the energy and fuel and sleep the body needs for healing is significant. What great habits you have established — congratulations on your success!
I loved reading everyone’s insights on the article and their own learnings. Really understanding your own “why” is critical — I agree @znaoiec — and when I am struggling, going back to that is key for me to get some healthy habits lined up.
For Monday April 24
✅✅✅
Monday was the first full dress rehearsal with orchestra for a concert I’ll sing on Wednesday night with the Philharmonic Chorus. It takes an incredible amount of energy to stand through the whole 2 1/2 hour program (Bach’s b minor Mass and Karl Jenkins’ Armed Man), sing, and hold up the vocal score for that time. I felt like I had run a marathon by the end of rehearsal! We do it again Tuesday night (full run through) and then the performance Wednesday evening. I had done some vigorous spring cleaning on Monday and will do my weight training session on Tuesday (which I don’t want to miss….). Wednesday I’ll be preserving energy during the day.
Tracked it all and under total calories.
More than 3 pass days used.
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DATE: April 24
EXERCISED: YES - 4,014 Steps
CALORIES; YES
TRACKED: YES
(8 Pass Days Used)
THANK YOU ALL for your words of advice - noted - and encouragement!1 -
DATE: April 24
EXERCISED: Yes (90 minutes strength training)
CALORIES: Yes (under)
TRACKED: Yes
Pass Days used: 10 -
✅✅✅
3 pass days used
My back has been a little cranky the past few days so I have cut back on exercise a little and will skip tennis this week (supposed to be rainy anyway). Great topic and enjoying reading all the detailed responses!
1 -
- yes
- yes
- yes
1 -
✅ Exercise - Walking
❌ Calories -
❌ Tracking -
Closed all of my Apple Watch rings (move, exercise, stand)
4+ Pass days used
Documenting consistency (if there is a P=instead of number its a Pass Day)
UAC: P-P-3-4-5-6-7-8-9-10-11-12-13-14-P-16-17-18-P-P-P-P-P-P
Congratulations @CarolAnnM2 on your quick recovery from hip surgery! I really liked the opener and the suggestions that the article suggested.
Although my weight loss journey was not focused at all on losing weight for my daughter's wedding, there certainly was some added incentive to maintain. Now that the event is over, I'm taking a tiny little breather tracking-wise, but that is only because we are still on our travels and won't get back to our routines until Thursday. I still feel motivated to maintain because I really, really like feeling the way I do today.2 -
Yes x 31
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@CarolAnnM2 Congratulations on your SUCCESSFUL hip replacement and being pain free! I'm sure that feels wonderful!
I'm going to review all of these helpful hints and see how many I also can put into place.
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
Passed Days Used 34/5/2023 just one of "those" days
4/9/2023 Easter
4/19/2023 - Lost my mind. Dinner was leftovers with controlled portions. Just wasn't satisfied, and then I lost my mind. First a 130 calorie bag of pistachio's. Nope - that didn't do it..2 cups of skinny popcorn ....salt is satisfied.... now want candy. 3 pieces of candy (like a turtle). Ok done...Yikes1 -
well pass day. ate late dinner out-ate too much. Should have just gotten that cup of soup i had been eyeing instead of sandwich and fries.
5 pass days for the month2 -
Exercised?: ✅ Yes
Calories?: ✅ Yes
Tracked?: ✅ Yes
Pass days used: 4/31 -
Did I exercise for at least 20 minutes? No
Did I stay within my calorie budget for the day? No
Did I keep track of everything I ate and drank? Yes2 -
Today:
C:😕 E✅: T:😕
Month-long Score (3x✅=💖 for that day) vs Pass ( 😕 ) record.
💖-💖-💖-💖-😕-😕-😕-😕-😕-😕
😕-😕-😕-💖-💖-💖-💖-😕-💖-💖
💖-😕-💖-😕-25-26-27-28-29-301
