This May Be Habit Forming
Replies
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Greetings MFP Healthy habit friends
After a Community group membership hiatus and four major surgeries over 15 months where I did not gain any weight and kept up my exercise regimen, only adapted for postop lol- I am Fortunate To greet you again
This month I'm using the MFP intermittent fasting tools from 7 AM to 7 PM
Yes, I have my heart healthy and metabolic friendly nutrition, goals, and exercise plans and those aren't really a problem
It's controlling the FOOD noise at night and some of the neuroendocrine dysregulation that occurs in many folks after dinner. Mouth Hunger has appeal But I am going for internal and external rewards of sticking with my moderate weight loss goal.
And I like to get the calendar check feedback from premium MFP plans in this case a check Mark for adherence to the window for healthy eating time.
This won't be pure luck as I am also working on mindful Eating and being fully present for food.
➡️So for me the healthy eating time with Mindfulness are my dual practice goals for each day
I am already pretty well established with getting steps in and doing gentle yoga or tai chi with moderate strength training- All good for an older adult.
One of my rewards for getting through all this surgery is driving my new hybrid car through the mountain west to California to visit FAMILY. I leave this Thursday.
I already scoped out decent supermarkets and gas stations On the way for a little rest s in case I need to pick something healthy up for myself and of course my car I will need fuel🚙
It's funny, but I usually am much better controlled with eating habits when I am on the road. Maybe because there's no pantry or refrigerator in the car and I only keep a few healthy snacks and lots of water on hand while driving.
I'm not a big sugar/sweet person so that's not an issue. I just love to eat healthy food and I can eat more than my body needs especially later in life when I can't eat like a 30 year old.
I'm inspired by everyone's effort and progress and just getting back on point when setbacks occur.
I find it useful to read over some phrases from changing Eating habits using cognitive behavioral therapy techniques. I took phases from a particular book that I like as a trained Health scientist and Therapist, but I don't think we're supposed to mention mention names of Resources. I'm not sure.
Thank you for being here and take good care. We are worth the journey.
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@Michaela_LaGata , bravo keeping your weight and exercise regimen going in the face of four surgeries! That’s a major accomplishment.
It sounds like your celebration trip will be fantastic! Your fasting plan sounds sensible, I’m sure you can do it.
May 13 - I got another long walk in with my husband this morning on a nice soft May gray morning.
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Potted Bio - 2024Terri: Female; 77; living in Northern Ireland; married 57 years; 2 daughters, 3 adult grands; ex Maths teacher; volunteer group leader for U3A (University of the Third Age, life-long learning charity)Moving forward ……
SW: 227 (Mar 2014)
In maintenance: August 2017
LW: 131.2 (December 2022)
GW: 130 < 140🌼🌺🌸🌻🪷🌻🌻🌸🌼I am a person who values the health and fitness of my body, mind, and spirit
🌼🌺🪺 May 2024 🪺🌺🌼
🌼🌺🌸🌻🪷🌻🌻🌸🌼
Habits keep me going when motivation flags.
This month I will …..
May Focus: I have noticed a modicum of creep up in my weight, so need to be more mindful of food choices, especially snacking.
Making small changes in food choices.
In May I am …..
… swapping chocolate based snacks for less calorific alternatives. 💐no chocolate 😔 mostly no chocolate (1 small indulgence allowed)
To help me do this I am …..
… logging my food first thing each morning and sticking to the plan
📝📝📝📝📝📝
Other steps
… leaving my weekly chocolate bars off my shopping list
… putting all chocolate based snacks out of sight
… having less calorific choices easily available
By the end of May I will …..
… have become more selective in my choices.
💐💐😔💐😔💐💐
💐💐😔💐💐😔
📌Consolidating Solid Habits
🪴🪴🪴🪴🪴🪴🪴
🪴🪴🪴🪴🪴🪴
Great Oaks from little acorns grow!
Daily Solid Habits:
(Developed over time)💎Right This Minute: Anti procrastination strategyYOU are worth the effort!
💎Just DO it!!!
Morning Routines:
💎Daily Meditation
💎Walk/Make beds/Shiny Sinks
💎Post Sole Mates steps
💎Weigh 130 < 140/log
💎Monitor %age Fat/Muscle
💎Log CI<CO/Balance macros
💎Herbal tea/supplements
💎Self care
💎Quality time with DH
💎Ablutions/dress/Shiny sinks
💎Breakfast
In between:
💎Intentional exercise > 60 minutes
💎Cardio > 5500 steps
💎Strength > 15 minutes
💎Flex > 15 minutes
💎Active hours > 6
💎Zone minutes > 150 (per week)
💎Declutter > 15 minutes
💎Daily chores
💎paint/draw/write/read
💎Craft/crochet
💎General chores
💎Gardening
💎jigsaw/puzzles/TV favourites
💎Meet with friends
💎Quality family time
Evening Routines:
💎Sole Mates evening reminder
💎JGM10Ds/JFT/UAC/Hogwarts
💎Close Fitbit rings/Zone minutes
💎Building Healthy Habits
💎Duolingo Latin
💎Update Women over 50
💎Clutter Sweep
🧝🏻♀️Terri 🕊️
3 -
@TerriRichardson112 Looks like you’re doing well reining in your high calorie snacks!
May 14 I got two walks in today. First, I went to the park for my meet up group. Then I took a walk with my husband. Over 2 hours of walking altogether.
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May 15 another nice walk with my husband
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May 16
20 minute walk before I had to dash home because we had workmen arrive for some home repairs.
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Lookin’ good @77tes !1
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@MadisonMolly2017 , thanks, I feel like I’m getting this old habit firmly reestablished.
May 17 - We didn’t get out until after lunch, but we still got in a nice long walk.
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May 18 - finishing up the week with another great walk with my husband.
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0 -
Potted Bio - 2024Terri: Female; 77; living in Northern Ireland; married 57 years; 2 daughters, 3 adult grands; ex Maths teacher; volunteer group leader for U3A (University of the Third Age, life-long learning charity)Moving forward ……
SW: 227 (Mar 2014)
In maintenance: August 2017
LW: 131.2 (December 2022)
GW: 130 < 140🌼🌺🌸🌻🪷🌻🌻🌸🌼I am a person who values the health and fitness of my body, mind, and spirit
🌼🌺🪺 May 2024 🪺🌺🌼
🌼🌺🌸🌻🪷🌻🌻🌸🌼
Habits keep me going when motivation flags.
This month I will …..
May Focus: I have noticed a modicum of creep up in my weight, so need to be more mindful of food choices, especially snacking.
Making small changes in food choices.
In May I am …..
… swapping chocolate based snacks for less calorific alternatives. 💐no chocolate 😔 mostly no chocolate (1 small indulgence allowed)
To help me do this I am …..
… logging my food first thing each morning and sticking to the plan
📝📝📝📝📝📝
Other steps
… leaving my weekly chocolate bars off my shopping list
… putting all chocolate based snacks out of sight
… having less calorific choices easily available
By the end of May I will …..
… have become more selective in my choices.
💐💐😔💐😔💐💐
💐💐😔💐💐😔💐
💐💐💐💐💐
📌Consolidating Solid Habits
🪴🪴🪴🪴🪴🪴🪴
🪴🪴🪴🪴🪴🪴🪴
🪴🪴🪴🪴🪴
Great Oaks from little acorns grow!
Daily Solid Habits:
(Developed over time)💎Right This Minute: Anti procrastination strategyYOU are worth the effort!
💎Just DO it!!!
Morning Routines:
💎Daily Meditation
💎Walk/Make beds/Shiny Sinks
💎Post Sole Mates steps
💎Weigh 130 < 140/log
💎Monitor %age Fat/Muscle
💎Log CI<CO/Balance macros
💎Herbal tea/supplements
💎Self care
💎Quality time with DH
💎Ablutions/dress/Shiny sinks
💎Breakfast
In between:
💎Intentional exercise > 60 minutes
💎Cardio > 5500 steps
💎Strength > 15 minutes
💎Flex > 15 minutes
💎Active hours > 6
💎Zone minutes > 150 (per week)
💎Declutter > 15 minutes
💎Daily chores
💎paint/draw/write/read
💎Craft/crochet
💎General chores
💎Gardening
💎jigsaw/puzzles/TV favourites
💎Meet with friends
💎Quality family time
Evening Routines:
💎Sole Mates evening reminder
💎JGM10Ds/JFT/UAC/Hogwarts
💎Close Fitbit rings/Zone minutes
💎Building Healthy Habits
💎Duolingo Latin
💎Update Women over 50
💎Clutter Sweep
🧝🏻♀️Terri 🕊️
0 -
@TerriRichardson112 , looks like you really made good snacking choices this week- 100% !
I had to squeeze my walk in today, so I did this short workout in my backyard.
https://youtu.be/bqqwmCEPrjw?si=S05yYopi4-0aItCF
May 19 - starting the new week right
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May 20 We met some neighbors who we haven’t seen for months on our walk. That was very pleasant.
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1 -
Goals for may;
Weigh myself in morning to keep me accountable!
Track everything to a tee, u cant unrun a bad diet!
Check these goals everyday, remembering the more I do wat i say im going to do the more I can believe and trust in myself again!
Use the time of my leave next week to get back on track.
Be Active in MFP to be around like minded ppl!
Focus on personal to do list, tidying up, keep busy as it feels good getting stuff done, makes work seem less important and means i can relax more on the weekend!
Be mindful that i am making my decisions at work based on fear and control! This is the cause of my stress. Yes I'm def over worked but the need to control means I put work before Myself, my health and my family! Remember i wont get this time back with them!
How am I tracking??
_Not weighing myself atm, avoiding it.
_Friday and Saturday are my weak food days.
_ fear, pride, ego and control still hve a hold of me at times. Although I hve beem taking lunch breaks, leaving work at a decent time.
-using a personal to do list for non work related chores and hobbies is really getting me to not focus on work so much. Which is great!
- I hve done really well at tracking from Mon to Thursday.
- working hard at adressing behaviour with my toddler as he is playing up for the teachers at childcare. Mummas are always so soft right he he! Esp with their boys. He he. I can see result's from the hard work I'm putting in! Xo
-1 -
@donna25trinity , good job leaving work on time and taking your lunch breaks! I’m not a fan of daily weigh-ins because it puts me on an emotional roller coaster. Once a week is more than enough.0
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Yeah the daily weigh in mess with my head a but too @77tes
I did used to do weekly weigh ins back in the day maybe I need to go back to that!!! Xo1 -
@donna25trinity - my old scale recently died and the new replacement is about 5 pounds lower. I knew the old one weighed high because I always weighed less at the doctor’s office. I figured it weighing high was good, but I find those lower numbers so much more encouraging. The new scale does have an annoying feature: a very loud beep. Since I weigh myself early on Friday morning, I take the scale out to the garage Thursday night, so that I can weigh myself without waking the whole house.
May 21 - I got 2 walks this morning. I got to my park meet-up group and my walk and talk with my sister and daughter. Then my husband and I took a walk after I got home.
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May 22 - A very long walk and pretty warm too.
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May 23 - Another day for the park meet-upside another day of two walks.
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May 24 and 25 - walks both days and dancing on Friday night
Another week done!
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My granddaughter came dancing. So much fun!
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May 26 done and starting the last week of the month. I got a nice long walk with my husband this morning - forgot to wear my Fitbit. 🤪
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5,390 steps per day this past week.
I noted I Climbed the equivalent of 22 flights of stairs today on a hike but I was so distracted by the scenery I had no idea that was the case!
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Getting myself mentally prepared to start in June.
Thinking maybe--
Daily:
1. In bed by 12. An easy one, but something I don't do if I don't remind myself.
2. Eat and drink healthy.
3. Pre-log, just to make sure I have healthy food readily available.
4. Move daily.
Weekly:
1. Physical therapy
2. Clean fridge and make a grocery list--healthy food.
Monthly:
1. Review last month
2. Plan next month1 -
@MadisonMolly2017 , that is wonderful brava! Your hike sounds like a great way to celebrate your rehabbing that broken leg!
@corina1143 kudos for already planning your June habits!
My husband and I got a walk in today. Glorious weather!
May 27 complete
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May 28 - wedding anniversary- we took a long stroll through Descanso Gardens, driving there and back in the MG convertible.
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May 29 -I had to sneak in a walk while waiting today. 12 minutes is better than 0.
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Potted Bio - 2024Terri: Female; 77; living in Northern Ireland; married 57 years; 2 daughters, 3 adult grands; ex Maths teacher; volunteer group leader for U3A (University of the Third Age, life-long learning charity)SW: 227 (Mar 2014)Moving forward ……
In maintenance: August 2017
LW: 131.2 (December 2022)
GW: 130 < 140🌼🌺🌸🌻🪷🌻🌻🌸🌼I am a person who values the health and fitness of my body, mind, and spirit
🌼🌺🪺 May 2024 🪺🌺🌼
🌼🌺🌸🌻🪷🌻🌻🌸🌼
Habits keep me going when motivation flags.
This month I will …..
May Focus: I have noticed a modicum of creep up in my weight, so need to be more mindful of food choices, especially snacking.
Making small changes in food choices.
In May I am …..
… swapping chocolate based snacks for less calorific alternatives. 💐no chocolate 😔 mostly no chocolate (1 small indulgence allowed)
To help me do this I am …..
… logging my food first thing each morning and sticking to the plan
📝📝📝📝📝📝
Other steps
… leaving my weekly chocolate bars off my shopping list
… putting all chocolate based snacks out of sight
… having less calorific choices easily available
By the end of May I will …..
… have become more selective in my choices.
💐💐😔💐😔💐💐
💐💐😔💐💐😔💐
💐💐💐💐💐😔💐
💐💐💐😔💐💐💐
😑😑
The last 2 weeks have been quite fraught. I got locked out of my iPhone and iPad, and eventually had to do a factory reset. Only just got my iPhone reset yesterday evening. 😵💫 Still recovering data today. Quite pleased that I didn’t go off the rails like I would have done in the past.
📌Consolidating Solid Habits
🪴🪴🪴🪴🪴🪴🪴
🪴🪴🪴🪴🪴🪴🪴
🪴🪴🪴🪴🪴🪴🪴
🪴🪴🪴🪴🪴🪴🪴
🪴🪴
Great Oaks from little acorns grow!
Daily Solid Habits:
(Developed over time)💎Right This Minute: Anti procrastination strategyYOU are worth the effort!
💎Just DO it!!!
Morning Routines:
💎Daily Meditation
💎Walk/Make beds/Shiny Sinks
💎Post Sole Mates steps
💎Weigh 130 < 140/log
💎Monitor %age Fat/Muscle
💎Log CI<CO/Balance macros
💎Herbal tea/supplements
💎Self care
💎Quality time with DH
💎Ablutions/dress/Shiny sinks
💎Breakfast
In between:
💎Intentional exercise > 60 minutes
💎Cardio > 5500 steps
💎Strength > 15 minutes
💎Flex > 15 minutes
💎Active hours > 6
💎Zone minutes > 150 (per week)
💎Declutter > 15 minutes
💎Daily chores
💎paint/draw/write/read
💎Craft/crochet
💎General chores
💎Gardening
💎jigsaw/puzzles/TV favourites
💎Meet with friends
💎Quality family time
Evening Routines:
💎Sole Mates evening reminder
💎JGM10Ds/JFT/UAC/Hogwarts
💎Close Fitbit rings/Zone minutes
💎Building Healthy Habits
💎Duolingo Latin
💎Update Women over 50
💎Clutter Sweep
🧝🏻♀️Terri 🕊️
1 -
@TerriRichardson112 , kudos for not going off the rails. I’m feeling pretty stressed, but not that bad! Yikes! 😳 Technology - can’t live without it, can’t kill it!
May 30 - My husband and I took a nice long walk. It helped me reset since I was feeling pretty stressed. I feel like my old habit of daily walks is pretty well re-established after intentionally walking daily for a month.
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@TerriRichardson112 how stressful.. Great job with your entrenched habits! Always so inspiring xx
@77tes Bravo on reinforcing your awesome walking habit!!1 -
Highest weekly average steps since late July 2023.
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Hi all, Nice encouraging posts
I did not gain weight on my California trip. Had healthy snacks in my hotel room with the mini fridge and made a Trader Joe's run lol.
I only had one minimum dessert at my niece's gourmet restaurant in wine country where she is pastry chef. .
I can over eat on healthy carbs because I just like good healthy food however its too much so I have to really take a mindful and measured approach to have what my body needs and enjoy it.
The 12/12 fasting is going OK. I just need some help for no snacking, especially mindless eating even healthy things are unnecessary If not planned for.
I've noticed this food noise that is preoccupation with food sometimes it's just mostly from mouth hunger not real hunger and i need to be more mindful about what's in front of me task wise--dismissing any ideas about food or snacks except when it's time to eat then enjoy Mindfully.
and slowly.3
