SUMMER COUNTDOWN GOALS!
Replies
-
I just really like food. and sweets.
But the science behind things and cravings is interesting to me as well.
Yesterday I had made myself a coffee using a coffee pod and 1/2 of my protein shake. I put in 3 equal packets (artificial sweetener). AND, while it was delish (I had a couple more later that day), just like Dr Gregger states in his Nutritionfacts.org site (search artificial sweetener) - a few hours later I had huge cravings (and I gave in .... and over ate.... yada yada yada.... same story.... different day).
https://nutritionfacts.org/video/friday-favorites-is-monk-fruit-sweetener-safe/
Look at around minute 3:00
"Your daily blood sugar averages out the same, because your blood sugar is WORSE later in the day - you get a greater insulin spike with aspartame and splenda. An HOUR later , they shot up HIGHER than the person who drank a bottle of soda. SAME Exact blood sugar spike in Monk Fruit and Splenda - even though they had no calories from sugar. You are MORE likely to eat more food at your next meal than if you had sugar. When it comes to calorie intake, they are all equal. "
Isn't it interesting though.
0 -
Day 2 of high protein -
Gave into sugar. Had about 90G total
So Day 1 of Protein high = disappointed myself. We're not supposed to say that are we?
the good part, I re-learned that Sugar is easily abused. And artificial sweeteners are NOT my friend.
In comparison to Protein, it took more SUGAR to make me feel full and satiated.
Did not weigh in, because I didn't "do good" yesterday.
Plan: Continue to Day 3 of High Protein and to weigh in tomorrow.
...0 -
I’m always confused by the artificial sweeteners. Are they good for diabetics? Not good at all? Is monkfruit better?
Down three pounds overnight - two reasons. Result of shingles vaccine number 2 left me with no appetite and as an experiment for a day only ate when I was hungry - no processed foods.
Discovery! I don’t need a lot of food at all! Definitely not smart if you really need the minimum of 1200 daily calories and want to hit goals but I felt satiated. Maybe the water was keeping me full too??0 -
RIGHT?!?!?
what if we didn't go by the 1200 is too low ...
what if we just ate when we were hungry... stopped when we were no longer hungry....
and ate whole foods...
Is all the focus on calories and protein and BULL#$%&* just clouding our internal cues?0 -
Wednesday
Workout: 7 mile crosstrainer
Weigh In: 106.0 lbs
Nutrition: Acceptable (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
(asterisk * for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible New Testament 1 chap/day. (Romans 13) ****
2. Nutrition level Good or Acceptable daily ***
3. Maintain dayshift schedule (5a/5p/9p) **
4. Taper down to two "poison garbage cancer wrinkle sticks" per day. ****0 -
@SherryRueter It’s so confusing and you don’t know who to trust! Under 1200 - gasp - you’ll lose muscle, hair, nutrients!!
Under 800 - needs medical supervision!
But what about between 800-1200? And maybe not everyday since calories needs change everyday! I feel full, making good choices with food and staying away from the processed crap.
I’m no longer young am petite - and besides my exercise I’m sedentary. I’m going to listen to my body. I find when I’m going to the pantry and fridge - it’s out of boredom or habit - not need.1 -
A couple of years ago I asked a highly-regarded internet coach about this - he was accepting questions for a day - his answer:
1 -
0 -
That is today’s plan.
I’ve been filling one out daily.
Yesterday I think I was at/around maint calories for the 3rd day in a row . (So 1800-2200). I’m petite also ceebeeslim 5’1” and 53yrs.
Thanks for sharing what the trainer said. I completely agree.
Yesterday- low on fiber foods. But only one off plan treat and that was 300cal. So- not bad per se.
It increases my 3pm snack to be a bread. A meat. And a sweet (so it became a meal). I adjusted so my dinner was yogurt and watermelon.
I did not track calories.
I’ve also taken a break from my Apple Watch. And my bicep hurts a lot…. So probably cardio and yoga for a bit. Maybe body weight stuff . Not sure.0 -
Thursday
Workout: 5 mile walk
Weigh In: no weigh in
Nutrition: Acceptable (Good/Acceptable/Unacceptable/Terrible)
Friday
Workout: 7 mile run
Weigh In: 108.0 lbs
Nutrition: Unacceptable (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
(asterisk * for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible New Testament 1 chap/day. (Romans 14) *****
2. Nutrition level Good or Acceptable daily ****
3. Maintain dayshift schedule (5a/5p/9p) ***
4. Taper down to two "poison garbage cancer wrinkle sticks" per day. *****0 -
Saturday
Workout: 8 mile run
Weigh In: 106.7 lbs
Nutrition: Unacceptable (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
(asterisk * for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible New Testament 1 chap/day. (Romans 15 and 16) *******
2. Nutrition level Good or Acceptable daily ****
3. Maintain dayshift schedule (5a/5p/9p) ****
4. Taper down to two "poison garbage cancer wrinkle sticks" per day. *****
0 -
Sunday
Workout: 8 mile run
Weigh In: 107.7 lbs
Nutrition: Acceptable (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
(asterisk * for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible New Testament 1 chap/day. (1 Corinthians 1) *
2. Nutrition level Good or Acceptable daily *
3. Maintain dayshift schedule (5a/5p/9p) *
4. Taper down to two "poison garbage cancer wrinkle sticks" per day. *
5. Spend 30 min with a friend (I've gotten antisocial. Life is about relationships!)
0 -
Morning all! So far so good! Sticking to my 1200 max calories, limited sugars, lots of water, lots of veggies. First time my moving average is in the 120’s since early February. Hope I can keep this up. The water is the biggest challenge - so will try to incorporate some ginger, lemon, something to make it more palatable!
Hope everyone got through the weekend unscathed!
Proud of myself for not using Fathers Day as an excuse to indulge. Not gonna lie - I thought about it - then thought about how i feel afterwards - not physically nor emotionally worth it.1 -
Monday
Workout: 7 mile crosstrainer
Weigh In: 107.9 lbs
Nutrition: Good (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
(asterisk * for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible New Testament 1 chap/day. (1 Corinthians 2) **
2. Nutrition level Good or Acceptable daily **
3. Maintain dayshift schedule (5a/5p/9p) **
4. Taper down to two "poison garbage cancer wrinkle sticks" per day. **
5. Spend 30 min with a friend (I've gotten antisocial. Life is about relationships!)*0 -
Great job CeeBee.
0 -
View from my hotel.
On vacay…. So a fly by post- I’m still getting in my daily workouts . I also feel like I’m on top of my nutrition - haven’t splurged or anything damaging. Of course we are spending our time at the pool most of the day, that plays into what I want to eat AND we dont have treats just laying around. So I’m thinking this could be a weight loss week .
Hopes you’re all doing well.1 -
Thanks @justgirl81! Hope to keep it going!
@SherryRueter - looks gorgeous! Where you? It’s a vacation - have fun! I’d kill for some time near the water! Enjoy!0 -
Tuesday
Workout: 8 mile run, 2 mile walk
Weigh In: 106.7 lbs
Nutrition: Acceptable (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
(asterisk * for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible New Testament 1 chap/day. (1 Corinthians 3) ***
2. Nutrition level Good or Acceptable daily ***
3. Maintain dayshift schedule (5a/5p/9p) ***
4. Taper down to two "poison garbage cancer wrinkle sticks" per day. ***
5. Spend 30 min with a friend (I've gotten antisocial. Life is about relationships!)**0 -
Wednesday
Workout: 6 mile crosstrainer, 2 mile walk
Weigh In: 107.7 lbs
Nutrition: Good (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
(asterisk * for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible New Testament 1 chap/day. (1 Corinthians 4) ****
2. Nutrition level Good or Acceptable daily ****
3. Maintain dayshift schedule (5a/5p/9p) ****
4. Taper down to two "poison garbage cancer wrinkle sticks" per day. ***
5. Spend 30 min with a friend (I've gotten antisocial. Life is about relationships!)***
0 -
CeeBeeSlim wrote: »Thanks @justgirl81! Hope to keep it going!
@SherryRueter - looks gorgeous! Where you? It’s a vacation - have fun! I’d kill for some time near the water! Enjoy!
I'm in Biloxi Mississippi0 -
Facts:
When you log meals in an app - you are significantly more likely to lose weight.
Taking the time to record your food is a valuable way to accelerate progress because you become more mindful about what you are eating.
0 -
Facts: Speed of eating
The slower you eat, the better your metabolism.
You are able to tune into how it tastes, how satisfying it is.
Becoming mindful while eating
are associated with better metabolic health.
HOW long do you take to eat?
0 -
Thursday
Workout: 8 mile run, 2 mile walk
Weigh In: 108.7 lbs
Nutrition: Unacceptable (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
(asterisk * for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible New Testament 1 chap/day. (1 Corinthians 5) *****
2. Nutrition level Good or Acceptable daily ****
3. Maintain dayshift schedule (5a/5p/9p) *****
4. Taper down to two "poison garbage cancer wrinkle sticks" per day. ***
5. Spend 30 min with a friend (I've gotten antisocial. Life is about relationships!)***
Feeling so backed up and miserable. Took magnesium, didn't help. I think it made it worse. Feeling uncertain and concerned regarding a legal situation pertaining to a fender-bender.0 -
Study 1: 48 participants
* Reported their food intake and exercise daily for 28 days.
For each meal, they provided a brief description of the food(s) eaten which were then categorised as healthy, unhealthy, or mixed (neither healthy nor unhealthy) by two independent coders.
Study 2: 55 participants
* Reported the portion size of each meal.
Hierarchical linear modelling showed that in Study 1, contrary to expectations, post-exercise meals were less likely to be unhealthy (relative to mixed) than were random meals from non-exercise days.
Participants ate proportionally fewer unhealthy meals on exercise days compared to non-exercise days
Study 2 replicated these findings, and also found that participants consumed larger meals after exercise in comparison to random meals from non-exercise days
Participants were not consistently engaging in compensatory eating by eating less healthily after exercise compared to on non-exercise days, but they did eat larger portions post-exercise.
This work highlights the need for naturalistic methods of assessing compensatory eating, and has the potential to facilitate development of strategies to improve health behaviour regulation.0 -
@SherryRueter - all truths! I confess I snarf down my food. Most of it because its easier to do it faster before I’m interrupted by my mom or dad.
My birthday was Wed. Didn’t hit goal wait - but was the lowest I’d been in years. Ugh - just about 4 pounds to go. Didn’t overindulge in food but did order two pins colada type drinks and had some cake and ice cream. Gave myself til tomorrow to get back on the scale.
Sorry to hear about your fender bender @justgirl81. Do you have an insurance company or attorney who can take care of everything - regardless what side you’re on? That’s was happened with me.1 -
Friday
Workout: 60 min cardio - injuries to other areas (over exercise related? or just bad form?
Weigh In: 107.0
I'm seeing a chiropractor today to assess my lower back, piriformis and now my shoulder/bicep. I can not lift a 5# dumbell to do a bicep curl without pain. The lower back seems to be getting better as does the periformis (however I haven't been using weights, so likely its healing bc of rest. ) They say we need rest days... this is definitely an indicator
Weight, so good. I'm eating a 3 day veggie forward plan .... may last more than 3 days. Yesterday went well.
Below is an example yesterday's log)
0 -
Friday
Workout: 6 mile crosstrainer, 2 mile walk
Weigh In: 107.7 lbs
Nutrition: Good (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
(asterisk * for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible New Testament 1 chap/day. (1 Corinthians 6) ******
2. Nutrition level Good or Acceptable daily *****
3. Maintain dayshift schedule (5a/5p/9p) ******
4. Taper down to two "poison garbage cancer wrinkle sticks" per day. ****
5. Spend 30 min with a friend (I've gotten antisocial. Life is about relationships!)***0 -
Cee, I appreciate your concern xoxo. Yes, I have insurance and an attorney to help me; most importantly, I'm trying to give it to God in the areas that I can't control.
Congrats on your progress! 1 -
@ceebeeslim. You’ve got this! 4# to go!!! Focus.
Me….
Redoing yesterday
……
Yesterday was a sweeeeeet day. Today will be a healthy day. I’m
Making that promise to myself.
Workout:45mins of elliptical
I completed that photo album!!! And my morning weight was 107#
Link to today’s personal development
https://youtu.be/5QOTBreQaIk?si=hMfU_G8lzXX8BxQU
I listened to that ⬆️ YouTube about ultra processed foods. SO good! Made the elliptical time go by faster.0 -
Saturday
Workout: 6 mile crosstrainer, 4 mile walk
Weigh In: 108.3 lbs
Nutrition: Acceptable (Good/Acceptable/Unacceptable/Terrible)
This Week's Daily Goals
(asterisk * for each day accomplished. 7 possible; goal is at least 5 asterisks for each goal.)
1. Read Bible New Testament 1 chap/day. (1 Corinthians 7) *******
2. Nutrition level Good or Acceptable daily ******
3. Maintain dayshift schedule (5a/5p/9p) ******
4. Taper down to two "poison garbage cancer wrinkle sticks" per day. ****
5. Spend 30 min with a friend (I've gotten antisocial. Life is about relationships!)***
I planned today to go differently, work circumstances changed unexpectedly. I believe God makes all things work together for the good of those who love Him (Romans 8:28) so I rejoice in believing there was a great reason for what appeared to be a disappointment. God never fails His children! 0
