Daily accountability and check in

mkksemail

I'm often late and often rushed, for morning appointments. But when I'm up earlier, I always feel better and more peaceful. My body and my mind are not in harmony. My mind wants to be a morning person, but my body is a night person. :/

walkintofit

Have the day off work, feels like I am playing hooky. now for something fun to do! possibilities are endless!

alvarotaipe12

Finishing the week strong, -0.25kg with half march to go. I've been struggling with late night eating, has anybody figure this out? Coming home from a long day at work, makes me hungry 😂 also it's kind of a must for me to have some food while relaxing or watching tv. Maybe I should go straight to bed.

Have a great week everyone!

MarainneKing

Very inspirational, thank you.

Today is my reset. CW 173 GW 140

I fooled around with IF and it worked as long as I stayed true to it so now is the time to get busy.

At 72 I can't fool around with this weight issue anymore but it's a struggle with Hashiomoto's Thyroiditis in the way on occasion. Dr appt 4-29-2025 so it will be interesting to see where I go from here with my blood work. 18:6 is my fasting window and I can live with that. No Dr will give me any GLP-1 meds so it's losing the old fashion way if that's even possible.

Spring is the beginning so perfect time to get back into a more healthful life style.

mikeyrowlands

Alvarotaipe 12, yes 100%, I find that as I'm getting home from work, I'm hungry for carbs as I'm mentally drained. Some small changes helped with this, I'm driving back at the moment so public transport isn't ruining me, I'm making a point of spending time with my wife, chatting and being engaged, stops me from dialling out completely which I think reinforces the hunger.

Food wise, try a late afternoon snack, a banana, nuts, or just something to keep the energy levels going.

Marainneking Hashimo's must make this difficult, how many years have you suffered with it?

You are in the right place, we aren't specialists, or coaches or qualified in any way, but can share the journey, advice and keep each other accountable.

walkintofit

obesity is running rampant in my family. mom dad, brothers even my sister. She went to ww with mom. They don't have a stop button. One brother and I stayed slim. Got to say mom didn't make us clean our plates. She didn't fix our plates either. Thank you mom! as I have gotten older(menopause)things really changed for me. The stop button quit working along with the feel full button. Trying to stay out of the overweight area. It will be so easy to spiral out of control. I can eat like a line backer now. Crazy how the hormones work or don't work.

Longbridget9829

Hey every one 31 female trying to gain control of my health mental and physical again suffered the loss of my sister Jan have been eating my feelings and not moving my body.. also currently 10 weeks pregnant .. looking for external accountability

mkksemail

Hey, Bridget, welcome to you 💚. You've found a wonderful corner to grab a chair and sit down in. It's not easy losing a sibling, I'm so sorry for your loss. Give yourself a little grace, maybe eat healthful snacks, if you can. Eat for your new life, and for yourself, and let yourself experience your emotions. They'll help both you and the new human you're growing. Xx

Longbridget9829

@mkksemail thanks for your response it's so gracefully put I have eaten well today for the first time in a long time fresh ingredients and plenty of fruit and veggies and I feel fuller and less sluggish hopefully I can keep the momento going and turn this into a new habit xx

mkksemail

Wonderful 💞🥰😋 I hope so too, but it's okay if you're still feeling the heaviness of sorrow. It gets easier, I promise :).

Interbeing

https://community.myfitnesspal.com/en/discussion/comment/48530281#Comment_48530281

It may not be for you, but I have been intermittent fasting for some time now which has helped me avoid those late night hungers. It may sound strange, but the body adapts to the fast and evening hunger is actually reduced. I have a green tea as my last drink of the day, and I also avoid carbs as much as possible in the evening, and especially avoid any processed foods. If fasting is not for you, and you just can't seem to make it through the evening, I maybe look at trying a protein powder drink, it satiates hunger, and if you stick with a Protein powder like Isopure unflavored protein powder, it won't spike your glucose levels like carbs will. The carbs give you a glucose spike, which when it drops, make you hungry again. Just my two cents, it isn't a professional recommendation.

Interbeing

https://community.myfitnesspal.com/en/discussion/comment/48531391#Comment_48531391

Your experience is not uncommon, menopause does change things a lot, my wife has experienced the same difficulties, a consult with a Registered Dietitian may be very helpful to get you back on track.

Interbeing

This past week has been really good, after getting out of sync with SXSW going on. I have lost the pound I gained during the festival, and I'm back on the bike. Four pounds to go to reach my goal weight, and feeling very strong and energetic.

Interbeing

https://community.myfitnesspal.com/en/discussion/comment/48531486#Comment_48531486

Sorry for your loss, losing a loved one is difficult, the sharing of your feelings with others is certainly helpful in the recovery process, my thoughts are with you.

mkksemail

St Patty's Day Dinner!

🍀☘🍀☘🍀

Shaved Brussel Sprouts 💚,

Zig Zag cut Butternut Squash 🧡,

Uncured Bacon, Rotisserie Chicken 🤍,

… Organic Black Pepper, Smoked Paprika! (It made 4 servings, 2 in bellies, 2 in fridge.)

And Italian dessert 😂 Mascarpone Cake w/ Berries 😋

I had the Pomegranate Blueberry Juice, w/ Blueberry Bagel, for breakfast 💙

PS - it's still raining! 🌧

shiny_chani

My sleeping schedule is out of whack which makes figuring out mealtimes hard. I only slept for four hours and woke up hungry. I considered putting eating off for a few hours, just until a new day (and a new calorie limit) rolled over, but I needed brain food to get some work done. I had some, but ate slowly and stopped when I felt satisfied, entered the calories, and… I'm still in a deficit of 100! :) That's even without counting my workout earlier - forgot to put my Fitbit back on after my shower so it didn't track that exercise.

I'm glad that I dodged the bullet by maintaining a large enough deficit that I had some wiggle room at the end of the day. Hopefully I can sort out my sleeping issues soon as that will help a lot with regulating my meals and exercise. I'm weening myself off of caffeine (slowly, because those headaches suck!) and trying to soak some sunlight every morning, hoping that steers my circadian rhythm back onto the right track.

walkintofit

Longbridget, Sorry for your loss! I know what u are going through, I lost my sister a few years ago. Be kind to yourself, give yourself time to grieve, let the emotions out when u need to, talk to someone , go to counseling , friends, familly. U can come here to vent too. Eat small healty meals, take care of your baby. Blessings to you!

mkksemail, how to u shave a brussel sprout? very carefully? sounds funny when u take it out of context! lol Interesting meal. looks yummy.

Interbeing, i lost my husband last year and I ate and drank the whole year and didn't do much besides force myself to go to work. this year I am working on losing what I have gained. I don't drink everyday now, and I am cooking more. Work is in progress. Had some therapy with the hospice support team. they helped a lot. Cooking for 1 is a huge challenge.

mkksemail

Welcome @shiny_chani ! I too suffer from a broken circadian rhythm, it's a real challenge. Keeping a routine is the remedy, sounds easy, I know it's not. It's hard to get up at the same time every day when you can't get to sleep until 6a .🙃. You know the things to do, it sounds like. Wishing you success ! Xx

lol walkin! I bought them pre-shaved at Trader Joe's. Same with the Zig Zag cut Butternut Squash ☺😄

walkintofit

Got one thing figured out, don't load up the gravy train on my day's off. slow up on thesugary drinks taste so good but calorie bombs.

mikeyrowlands

Longbridget, also sorry for your loss, I can't imagine how difficult this is. Join us here, check in and be accountable.

Shaved sprouts 🤣

Ive always struggled with sleeping, bad routine, up late, then tired, eat junk, watch/play/think nonsense, stay up late, then tired. Rinse, repeat.

I do use a bluetooth eye mask and silicone earbuds now which make it easier, brown noise, runs for 8 hours and helps me shut off. 9/10 once I put it on, my brain turns off and puts me to sleep.

Haven't tracked much this week but I've actually brought a porridge pot for breakfast and either made or brought lunch. Not spent any £ and the lunch has been healthier, it would normally have been the local bakery for a sausage roll, pasty and a cake or just Mcdonalds which is a 2 min walk from work.

My wife bought me '99 things you love' a little journaling book. The first one was the childhood toys you loved. Mine were mostly the original Star Wars Mattel toys, I had the Millennium Falcon, an AT AT and tonnes of the characters.

I was really lucky in the local toy store back then, I remember the huge wall of the star wars toys and getting to pick one out. During one visit, I met Darth Vader, he shook my hand and signed a slip of paper for me. I later found out it was actually David Prowse in the suit. I kept it precious for years but eventually got lost during a house move.

What childhood toys did you have that spark great memories?

walkintofit

i would save my money and buy a tiny metal kitchen stove. it came with cast iron frying pan, coal bucket, water bucket, cooking pot and the utencils to use for the stove. very old fashioned stove but I loved it. i would lose peices of it. I had to look on Etsy for one. They were only 2 or 3 dollars then now 65.00! My sister ended up with a doll house , we sure had fun with that along with barbies. fond memories

Interbeing

Fantastic results with my Lipid Panel drawn yesterday, achieved through my new diet and exercise plan over the last 6 months. I was expecting it to improve incrementally, but not as quickly as it has. My liver enzymes have also improved significantly, with my Total Bilirubin down into normal territory. I am extremely happy and grateful to have had such great guidance from my RD and CPT that have helped so much to create such an effective plan.

mkksemail

Congratulations, that's fantastic ! What was the single biggest diet change you made?

mkksemail

Toy? I've been thinking about this one for awhile now! I honestly can't remember a treasured toy. My fondest memories are playing hand clapping games, hop scotch, hand ball against a wall, and Red-Light-Green-Light-123. :p

And bicycling around. We were just always outside, from when homework was done, until dinner time.

walkintofit

Interbeing, great numbers! how did u get the cholesterol down?
I need to bring mine down.

mkksemail, we did the same, bicycling around, playing football, baseball, that was so fun. Now I'm on my feet all day at work and just want to sit down and watch tv. i do go for walks or row 3-4 days a week. got to keep moving for sure

Interbeing

https://community.myfitnesspal.com/en/discussion/comment/48537225#Comment_48537225

Elimination of almost all processed foods.

Interbeing

@walkintofit @mkksemail

Fortunately my health insurance provides a Registered Dietitian without cost. She has been invaluable in both creating a sustainable cholesterol friendly dietary plan, and also working with me to tweak it along the way. I also want to mention the importance of logging all food and exercise, it is invaluable for the dietitian to analyze your progress and adapt your meal plan accordingly. You might want to check with your health plan advisor to see if you have the same option. Everyone has different needs, and needs to have a nutrition plan specific to their needs. My plan, as an example would not work for someone that is pre-diabetic, or diabetic. The three top changes in my diet that have proven to be successful are:

1. Elimination of almost all processed foods
2. Elimination of added sugars, high-fructose corn syrups are especially bad for you and found in many processed foods.
3. High fiber diet

I also follow an intermittent fasting regime of 14/10.

My macro nutrient ratio goals are Carbs 45%/Fat 30%/Protein 25%. I have a very difficult time to hit the 45% Carbs, and usually run closer to 35%, with Fat closer to 40%. This is partially due to the fact that I eat a lot of nuts, avocado, and fatty fish. I work hard to increase my fiber intake with a goal of 35 grams a day and eat a lot of fruits, which increases my natural sugar intake quite a bit, often as high as 75 grams. I also restrict my red meat intake to one meal per week. My main meal is breakfast, and I am very consistent with it, keeping it as the foundation for my day. I fast until after I have completed my morning workout, which helps with the body adapting to burning visceral fat.

Breakfast consists of the following, with variations on fruits, depending on availability. I do add protein powder to the meal as I have a lot of trouble hitting my protein goals, the protein powder I use is either Truvani unflavored or Isopure unflavored as they have no added ingredients other than the protein. It is also important to use steel cut oatmeal, as it is much less processed. It does take a long time to cook, but it does not create a glucose spike like a rolled oat, or instant product will. I eat this almost every day.

Breakfast

Silk - Almond Milk - Original, 2 fluid ounce

Blueberries, 0.13 cup

Walnuts, 0.13 cup

Driscoll's - Organic Strawberries, 0.13 cup (144 grams)

McCann's - Irish Oatmeal, 0.13 cup dry

365 - Ground Flax seed, 0.5 tablespoon

Pumpkin Seeds - Pumpkin Seeds, 1 Tb

Blackberries, 0.25 cup

Cashews, raw, 0.5 ounce

Medjool Dates, Organic, Premium, 1 date

Apple Country - Fuji Apple, 1 medium apple

Nutmeg - Nutmeg, 0.25 tsp

Cinnamon, 0.25 tsp

Truvani - Unflavored & Unsweetened Plant Based Protein Powder, 1 scoop

Cinnamon, 0.25 tsp

Nutmeg - Nutmeg, 0.25 tsp

Coffee - Brewed from grounds, 2 cup (8 fl oz)

Avocado, 0.5 avocado

Butter, salted, 1 teaspoon

Generic - Egg, Hard-boiled, Large, 1 Egg

Food For Life - Bread, Flax, Flourless, 1 slice

Murray's - Pecorino Romano, Grated, 0.5 tbsp

Pre and Intra Workout

Cellucor - Creatine, 1 Scoop

Heb Organics - Apple Cider Vinegar, 2 tbsp. (15 ml)

Water - Water Filter, 2 Glass

EXERCISES

M-W-F Strength training (weight lifting, weight training)

T-Th-Sa Cardio (Usually cycling, or indoor rowing if the weather is bad)

Lunch is usually a salad of some sort, and maybe some greek yogurt with nuts, and fruit. If I do snack, I currently eat mixed nuts and raw veggies a lot to try to reach my fiber goals. I have cut out almost all processed food and snacks, and drink either lemon water, or a carbonated water like Topo Chico. I have recently started drinking two cups of green tea, once in the afternoon, and another cup in the evening. For dinner, it is usually fish or chicken, with a once a week red meat meal as a treat, I don’t worry about what it is I am eating for the meat meal, a good steak or BBQ brisket is often on my plate.

I hope this is helpful, good luck on your fitness journey!

mkksemail

It's very insightful, inspiring, and interesting! Thank you, inter!