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Julipax
Posts: 47Member Member
Posts: 47Member Member
Daily Healthy Habits Challenge-JANUARY
Julipax
Posts: 47Member Member
Posts: 47Member Member
in Challenges
Hi! I'm Julie. When I was most successful at weight loss, I was a part of a daily habits challenge. All you do is fill this out each day and post it in the challenge. Answer the habits questions about yesterday. Who's in?
Date: 1/6
Vitamin: Yes
Water (8+): No
Exercise calories burned: 666
Stayed under calorie goal: Yes
Goal weight for 2/1: 160
Current weight week of 1/4: 165
Gain/loss vs last week: (same)
Current struggles: I need to stop drinking Diet Coke and drink water. I need to be drinking 2 glasses of milk/day and 2 t. of healthy oils.
Date: 1/6
Vitamin: Yes
Water (8+): No
Exercise calories burned: 666
Stayed under calorie goal: Yes
Goal weight for 2/1: 160
Current weight week of 1/4: 165
Gain/loss vs last week: (same)
Current struggles: I need to stop drinking Diet Coke and drink water. I need to be drinking 2 glasses of milk/day and 2 t. of healthy oils.
Replies
Vitamin: Yes
Water (8+): 4
Exercise calories burned: 662
Stayed under calorie goal: Yes
Goal weight for 2/1: 160
Current weight week of 1/4: 165
Gain/loss vs last week: (same)
Current struggles: I need to stop drinking Diet Coke and drink water. I need to be drinking 2 glasses of milk/day and 2 t. of healthy oils
Focusing on behaviour change and establishing healthy habits is what I need to do and I have been looking for something to keep me on track. I'm in
Habit (goal) : day's result
1. Exercised (yes) : Yes - 40 minute swim
2. Completed food diary (yes) : Yes, stayed under calorie goal
3. Avoid late afternoon snack : Yes
Goal weight for 2/1: 144.5
Current weight: 149
Gain/loss vs last week: 2
Current struggles:
• I have developed a really strong association between coming home from work and "treating" myself to food, even though I am not hungry. I need to stop eating at this time of day to weaken the association and stop this habit that undermines my weight loss attempts.
• I need to keep 'getting out the door' every day to exercise...
Vitamin: Yes
Water (8+):
Exercise calories burned:
Stayed within calorie goal:
Goal weight for 2/1: 125
Current weight week of 1/4: 123
Gain/loss vs last week: (same)
Current habit work: meditating - day 9
Vitamin: Yes
Water (8+): 4
Exercise calories burned: 0
Stayed under calorie goal: no
Goal weight for 2/1: 160
Current weight week of 1/4: 165
Gain/loss vs last week: (same)
Current struggles: yesterday was a cheat day due to husband's work event. Had I not eaten dessert, I'd be at my calorie goal.
Vitamin: Yes
Water (8+): lots; )
Exercise calories burned: 500
Stayed under calorie goal: no
Goal weight for 2/1: 170
Current weight week of 1/4: 177
Gain/loss vs last week: (same)
Current struggles: staying away from cookies & chips
1. Exercised (yes) : Yes - 5k run
2. Completed food diary (yes) : Yes, stayed under calorie goal
3. Avoid late afternoon snack : Yes
(I hope it's OK that I'm checking in on slightly different goals than the ones you set... These are my top 3, I don't seem to struggle with remembering my vitamin or with getting enough water)
Vitamin: Yes
Water (8+): 8
Exercise calories burned: 270
Stayed within calorie goal: below
Goal weight for 2/1: 125
Current weight week of 1/4: 123
Gain/loss vs last week: (same)
Current habit work: meditating - day 9
Vitamin: Yes
Water (8+): lots of it;)
Exercise calories burned: 0 day off
Stayed within calorie goal: no
Goal weight for 2/1: 170
Current weight week of 1/4: 177
Gain/loss vs last week: (same)
Current habit work: need to stop eating junk food
1. Exercised (yes) : Yes, 40 minute walk
2. Completed food diary (yes) : Yes, stayed under calorie goal
3. Avoid late afternoon snack : Yes
Struggle: fitting everything in! I need to schedule in my exercise so I don't run out of time to do it. Managed to get out for a walk yesterday, but was aiming to go to the gym.
Date: 1/9-10
Vitamin: Yes
Water (8+): so close
Exercise calories burned: 550 on 1/9. 1/10 was rest day
Stayed under calorie goal: Yes
Goal weight for 2/1: 160
Current weight week of 1/4: 164
Gain/loss vs last week: (same)
Current struggles: I need to stop drinking Diet Coke and drink water. I need to be drinking 2 glasses of milk/day and 2 t. of healthy oils. The good news is that 1/11 is the day it's in the plan!
@White_hibiscus Any hints for replacing Diet Cokes with water?
@47Jacqueline How do you guide your meditation?
At the beginning of this year I changed my meditation format. Previously I was listening to a 5 minute guided meditation on YouTube, then I switched to counting my breaths (1234), then I tried a bunch of apps, went back to counting breaths, then I tried a couple of coloring books, and last the coloring apps. I also researched walking meditation. None of those were satisfying me and I spent a lot of time arguing with the process or falling asleep.
I decided, based on my understanding of mindfulness, that the key would be something that would let me focus my with minimal intrusion of wandering thoughts.
I've done watercolor paintings or years. I do it for the process and it fully engages me. So, I started doing small watercolor paintings starting January 1 doing one every day. I love the end product, but that isn't my purpose. It's a period of concentration that grounds me, releases tension and stress, and removes me from everything else I'm involved with. It also replenishes my creative energy.
I think anyone who is interested in meditation has a to find an approach that brings results. If all you're doing is feeling frustrated, it's probably not the act of meditation, but the format.
Last one:
Vitamin: Yes
Water (8+): Ugh
Exercise calories burned: 671
Stayed under calorie goal: Yes
Goal weight for 2/1: 160
Current weight week of 1/11: 162.4
Gain/loss vs last week: -1.6 (woo hop!)
Current struggles: i have a plan to cut back on those Diet Cokes. So far, so good. By next week, I'll have my water in!
Current strengths: I'm adding in 2 t. healthy oils (olive, flax, grape seed, canola) and 2 glasses of skim milk. That really helps when so much of my calorie budget gets allocated to those. It makes everything fall into place and it has finally made the needle move on the scale.
Date: 1/11
1. Exercised (yes) : NO.... and so the slide begins!
2. Completed food diary (yes) : Yes, stayed under calorie goal
3. Avoid late afternoon snack : Yes
Struggles-Clearly, I struggled with motivation to get out and get some physical activity in yesterday! The weather has taken a turn for the worse here and I decided to hibernate. Tonight I will be hitting the treadmill instead of the snowy streets.
Success - I'm pleased that I am keeping up the food journaling, and finding ways to stay within my calorie budget.
1. Exercised (yes) : Yes, 30 minutes treadmill
2. Completed food diary (yes) : Yes, stayed under calorie goal
3. Avoid late afternoon snack : Yes
Goal wt. 2/1: 144.5 (1.5 lbs/wk)
Last week's wt.: 149
This week's wt.: tbd Friday
Struggles: I need to keep scheduling in time to be active and sticking to it. Yesterday, I put it off until right before bed, which is not ideal for me. Early morning might make more sense on busy days.
Success: I'm happy the food side of things is going well!