Just for Today ..... Daily Commitment Thread- Start of a new year!
Replies
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Yesterday's commitments -
- Log everything I eat
- No snacks except ryvita. No sweets today!
I was foiled by my colleague who brought my favourite biscuits to our team meeting. Plus by the lawyer who offered me nuts/raisins whilst we were going through a contract. However I managed only to have one biscuit/a small number of nuts and raisins so didn't add to too much!
- Exercise class after work I nearly didn't go but my colleague (with whom I am in 'fat club' where we support each other to lose weight - i don't like the name but I like the principle) dragged me and I was thankful for that
- Stay in the green! (Ideally with small deficit)
- No alcohol
- 30 minute lunch break
- Meditate Was going to do this at lunch but then had to ring my mum for a moan about health probs/rubbish doctors instead
- Don't procrastinate - get something BIG done today
So-so - I didn't exactly procrastinate but I don't feel like I achieved anything huge either
- Spend some time - but not all day! -planning June workload
Today's commitments -
- Log everything I eat
- No snacks AT ALL to free up calories for pub dinner
- Choose sausage & mash for dinner (already checked menu and this seems like healthiest option with the exception of salad which it is unrealistic to think I will ACTUALLY order in a pub when all my friends are getting burgers)
- Drink 1 water for every alcoholic drink and only G&T until after I have ordered food. After this may be safe to order a glass of wine...
- Leave by 9pm in order to pack running gear for tomorrow OR just get rest if am not feeling well enough to run (in a bit of discomfort at the mo due to ongoing health problem)
- 30+ minute lunch break
- Meditate at lunch
- Listen to music to boost mood and productivity
- Focus on key tasks rather than getting distracted by non-urgent emails4 -
Day 11, tomorrow, is the learn to differentiate between hunger, desire, and cravings. She says to keep a monitoring chart, and write how you feel before you eat (which is most likely true hunger if you feel it in your stomach), write how you feel halfway through eating, and rate your hunger again once you've finished eating. Wait 20 minutes after, and describe the sensations in the chart. She says that after a day of paying attention to sensations in your abdomen and body, we will be able to distinguish between "hungry" and "not hungry".
Well, for me, I know this feeling. I KNOW that I eat when I am not hungry. I know its mostly cravings, or stress. SO for me, this task might be helpful, but I already know what hunger feels like, and I know that I eat when I'm not hungry. Hoping to stop this, or at least be more mindful of it.
I think this is important as well, I think most times when I eat it's either desire (i.e. just greed) or cravings (due to emotions e.g. stress or boredom).
I think the key really is to try to be more mindful of what you're eating and really make an effort to notice why you're doing it... In the hope that if you catch yourself about to do it, you can stop yourself! (Potentially by doing something else to relieve stress by going for a walk, listening to music, etc).
This is really hard to do in practice though! I've been trying to do this type of thing for quite a few months now - not specifically about eating but more about spotting when I'm getting stressed/angry and how I'm reacting to it - and it is really hard to be mindful about what you do!
I've been doing mindfulness podcasts and on one the speaker set a task of trying to notice every time you stand up/sit down in your day. He said although it sounded easy, he'd be surprised if we noticed it more than 3 times.
How many times did I notice? Not even once!!!! I just went about my normal day and completely forgot about it.
I think this sort of thing is really hard to get in the habit of doing but would be so beneficial if we could do it. I think perhaps the trick is to find ways to remind yourself in the first instance - maybe post-it notes that you can see, or reminders on phone... and then hopefully if that works eventually it will become a habit?
I'm going to give this another try!3 -
My exercise levels have just increased... the baby is crawling and there's no stopping her now lol!4
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@joan6630;
Do you play the organ?? My favorite kind of music!
That is so nice to hear! I've been playing the organ at various churches for 25 years--actually started lessons in high school, and have been playing off and on ever since. When I turned 50, I decided to get "serious" about music, went back to school to earn a degree in sacred music, then worked for a Lutheran church that had a large, four-manual organ---magnificent instrument. Thanks so much for posting.
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Slittlemeister and Joan:
That's a great goal for me today!
I've been really focused on my carb & fat lately, which always makes me nervous. I have a history of eating disorders, so I never want to become obsessive!
Mindful eating to feed my body will be my goal for the day.
I like simple charts to remind myself: https://www.heb.com/static-page/article-template/Hunger-vs-Craving
Thanks!
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@slittlemeister I love reading your goals because I relate so much to many of your work/daily goals for stress and getting things done.
I have not journaled one thing this week. I just am so mad at myself for gaining 3 lbs over the weekend. I am struggling to get back into the groove. however, I packed a lunch (healthy lunch) today and made out a grocery list for my husband full of health options, so here we go!
Just for Wednesday:
1. Stay in the green and hit my water goal of 80 oz of water or decaf
2. Journal every bite, even if it is only a handful of peanuts (those buggers are really high in calories! Good Golly!)
3. Get one big task done today at work and mark off some of the smaller ones. Try to get at least 5 things checked off.
4. Podcasts by Optimal Living Daily and Optimal Health Daily, and Half Size Me
5. Call doctor about MRI on my knee. I have a tear in my meniscus and need surgery. Joy.
6. Simple Abundance Book - get caught up
7. Get caught up on Beck Diet Solution Tasks
8. Quitting the sitting - Stand for 5 minutes every 30 to 60 minutes throughout the day. I have a great app to remind me of this on my phone.
9. Be grateful. Turn negative thoughts around. Try to focus on positives rather than negatives
10. Make a schedule for next week from Sunday through Saturday: exercise, packing lunches evening before, meal planning, etc.
11. Go to bed early tonight. I am exhausted! Was up until 1 a.m. trying to catch up on work emails. I have 200 unread emails after taking 3 days off work. It is overwhelming!
Have a beautiful brand new day my friends!
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Just For Today
05-24-2017- Stay in the green on calories
- Bed by 10:30 - I am behind in sleep
- 20 minutes cardio
- Finish documenting terminal leave process
- If I watch TV - start resume re-write for that one particular job
05-23-2017
Said "I am going to be in bed by 11:00 tonight. " Nope. In bed at 12:45. Up at 6 am. Not good. 1 -
Day 10 is to set a realistic goal. Now say that you want to lose 20 or 30 pounds, but instead, set smaller, realistic goals. My goal is to try and lose 4-5 pounds a month. I try not to look at the 30 pounds I need to lose
Day 11, tomorrow, is the learn to differentiate between hunger, desire, and cravings. She says to keep a monitoring chart, and write how you feel before you eat (which is most likely true hunger if you feel it in your stomach), write how you feel halfway through eating, and rate your hunger again once you've finished eating. Wait 20 minutes after, and describe the sensations in the chart. She says that after a day of paying attention to sensations in your abdomen and body, we will be able to distinguish between "hungry" and "not hungry".
Realistic Goal = 4 lbs. per month...sounds easy, but not always so.
Differentiate between hunger / desire / cravings = This is my weakness. I am an emotional eater (sometimes). Also I have FOMO (fear of missing out) when there's good food around. Something I need to work on. Thanks @mmecraine for the chart, that's very helpful.
@OConnell5483 only 3# on a long girls weekend in Chicago? That's not so bad, that's what a getaway is for!2 -
Recap T 5/23/17 - be gentle with self, still feeling poorly, but I'm upright!
1) Keep net calories w/i 100 of green = In the green, helps that I don't have much appetite. I made scrambled eggs and toasted English muffin for supper! Comfort food.
2) If rain holds off after work, walk dog (probably short route) = Rain started before I left office and never stopped, so no dog walk. At least I did 2 loads of laundry to be productive.
3) Floss = Day 1
4) Bedtime by 10:15 & TV off = 10:12
Just for today W 5/24
1) Keep net calories w/i 100 of green
2) Hope rain slacks off as forecast, really want to walk dog after work
3) Wash dishes
4) Floss
5) Bedtime by 10:15 & TV off...want to walk dog Th a.m. before work1 -
Tuesday
1. log all food
2. drink 8+ cups of water
3. lay out gym clothes for tomorrow morning
4. did not exercise today, so maybe try a zumba class tonite Was really tired, but so glad I went!
5. read my advantage response cards 4 x today
6. eat only when sitting
7. concentrate on eating slowly
8. give myself credit for positives I am doing
9. eat only planned snack -- maybe another bowl of shredded wheat tonite Ended up with popcorn, but did OK
10. plan meals for tomorrow. Tonite I am having leftover bbq chicken made into a salad, and hubby will have some meatballs and spaghetti.
JFT, Wed
1. log all food
2. 8+ cups of water
3. lay out gym clothes for tomorrow morning -- already went to the gym this morning, so a great start
4. read my advantage response cards
5. eat only when sitting, and eat slowly
6. plan tomorrow's dinner tonite, so I know what I have for dinner. Planned todays dinner last nite -- goingto make some shrimp stir fry. I think this will help me through the day, knowing what I plan on having for dinner.
7. drink water
8. concentrate on distinguishing between hunger, cravings, desire
That last step I practiced last nite. I took my zumba class, and when I got home, hubby wanted popcorn. I had my popcorn, and REALLY wanted a bowl of ice cream. So instead, I grabbed my "flavored" water, and drink 2 glasses before this urge went away. but .... the urge went away. I went to bed so happy I did not give into having the ice cream.4 -
@cschmitz110515
I definitely have a bad case of FOMO!!
I've had one heck of a day again.
Toddler and baby playing on floor, had been for ages, I leave the room to make a brew, baby started screaming, ran back in, draws are open on the cabinet so I assume she's hit her head. Toddler said she did it so I picked baby up and put her on the sofa. Take toddler to her room for hurting her. Come back downstairs, blood pouring down her face and in her eye. I shout my partner for the car keys to go to hosp and he tells me the cars not taxed and have to pay 6 months! Which we don't have.
Fortunately it was a tiny cut on her eyebrow, just got looked 100 times worse than it was!
And I wonder why I can't keep on track with MFP!?
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cschmitz110515 wrote: »
Realistic Goal = 4 lbs. per month...sounds easy, but not always so.
Boy -- isn't that true! Years ago, even just 10 years ago, I could easily lose 1-2 pounds a week. Now its a struggle just to lose 2-3 a month!2 -
OConnell5483 wrote: »
I have not journaled one thing this week. I just am so mad at myself for gaining 3 lbs over the weekend. I am struggling to get back into the groove. however, I packed a lunch (healthy lunch) today and made out a grocery list for my husband full of health options, so here we go!
You would have had to eat 10,500 calories to gain 3 pounds. So you know this is water weight, etc. And after a weekend with friends - that is not that much to gain, and really, worth it!
Great job in getting back on track2 -
@joan6630 I didn't know that! I really thought it was fat gain. Thank you for pointing that out! I can work on getting rid of that.
@Bex953172 So glad the baby is okay! That is so scary! Things happen in the blink of an eye with little ones.
@cschmitz110515 I hope it clears up for a walk tonight too! I didn't see the weather this morning, but it sure has been dreary here hasn't it?
@junodog1 I feel your pain! I was up until 1:00 working on catching up on work emails and got up at 6:00 and I feel like a zombie today!
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@OConnell5483 Thanks - I think our work situations are similar! Though I don't 'do' work emails after I've left work - I'm pretty strict with myself now having had a previous job where my boss expected me to 'keep an eye on my emails at evenings and weekends'. That was awful, I don't think I switched off properly in a year. I now don't look at emails after I've left work on principle!! (Let's not talk about what time i manage to leave work though....) Sorry to hear you need surgery. I probably also need a (second) operation in a month or so - we can form a little 'moaning about surgery' club! Are you getting plenty of time off work? Mine requires 4 weeks which was a silver lining last time....
@cschmitz110515 @Bex953172 I also have FOMO about food! It's ridiculous, every time there are leftover sandwiches from meetings i feel compelled to take advantage - even though it happens practically EVERY FRICKING DAY!!
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Goals for Wednesday
- Log everything rather than using MFP to natter! - noo
- be in the green - I wouldn't know but probably not!
- get outside!! Yes
Goals for thursday
- Take medication
- LOG LOG LOG
- Go for a long walk (don't really have a choice in this)
- Drink plenty
May Goals
March Weight: 12st 6lb
April Weight 12st 5lb
Current Weight: 12st 5lb
Target Weight: 10st 7lb
Lbs to lose this month: 4
Strive for progress, not perfection.
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azulvioleta6 wrote: »
Tuesday:
1. try to catch up on rest
2. do at least one self-care activity salt scrub
3. dance? nope! too tired!
4. 10+ cups water
I am feeling slightly less stressed out and I have a work break coming up where I can get some other things taken care of, so thing are looking up a bit!
Wednesday:
1. rest
2. do at least one self-care activity
3. do at least an hour of gardening (so far behind on planting!)
4. 10+ cups water
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OConnell5483 wrote: »Just for Wednesday:
1. Stay in the green and hit my water goal of 80 oz of water or decaf Green! 60oz only
2. Journal every bite, even if it is only a handful of peanuts (those buggers are really high in calories! Good Golly!)
3. Get one big task done today at work and mark off some of the smaller ones. Try to get at least 5 things checked off.
4. Podcasts by Optimal Living Daily and Optimal Health Daily, and Half Size MeStill need to listen to Half Size Me
5. Call doctor about MRI on my knee. I have a tear in my meniscus and need surgery. Joy.I'll have to call tomorrow.
6. Simple Abundance Book - get caught up Am about to do this next.
7. Get caught up on Beck Diet Solution TasksCarry over to tomorrow
8. Quitting the sitting - Stand for 5 minutes every 30 to 60 minutes throughout the day. I have a great app to remind me of this on my phone.
9. Be grateful. Turn negative thoughts around. Try to focus on positives rather than negatives
10. Make a schedule for next week from Sunday through Saturday: exercise, packing lunches evening before, meal planning, etc.Carry over to tomorrow.
11. Go to bed early tonight. I am exhausted! Was up until 1 a.m. trying to catch up on work emails. I have 200 unread emails after taking 3 days off work. It is overwhelming! Not exactly real early but heading there now with my book.
I'll post tomorrow's goals now:
Just for Thursday, 5/24
1. Stay in the green
2. Hydrate
3. Complete 1 large task and 2 small tasks
4. Daily Podcasts, plus Half Size Me
5. Call for MRI on knee
6. Beck Diet Solution Tasks
7. Remember to stand up every 30 minutes for a short walk
8. Be grateful and smile! Offer encouragement to my colleagues when in the grip of stress
9. Unplug and bed early
I'll check in later and see how ya'll are doing! 1 -
Yesterday's commitments -
- Log everything I eat
- No snacks AT ALL to free up calories for pub dinner I ended up staying late at work and having a small number of crisps. This was not due to hunger - possibly just due to boredom?
- Choose sausage & mash for dinner Didn't go to pub in the end due to getting a cold. So had relatively low calorie dinner at home instead.
- Drink 1 water for every alcoholic drink and only G&T until after I have ordered food. After this may be safe to order a glass of wine... No alcohol as went home instead
- Leave by 9pm in order to pack running gear for tomorrow OR just get rest if am not feeling well enough to run (in a bit of discomfort at the mo due to ongoing health problem) Didn't apply
- 30+ minute lunch break
- Meditate at lunch
- Listen to music to boost mood and productivity
- Focus on key tasks rather than getting distracted by non-urgent emails
Today's commitments -
- Log everything I eat
- No snacks outside meals
- No alcohol to help fight cold
- Be in the green!
- Bed at 10.30, light off at 11
- 30+ minute lunch break
- Walk at lunch
- Meditate
- Listen to music to boost mood and productivity
- Focus on key tasks rather than getting distracted by non-urgent emails3 -
Hello to all.
Calling myself obese would be a slight understatement.
Basically I was a hot-shot pilot who lost control over his lifestyle, became obese, kicked out of job for failing medicals, got dumped after 3 yrs of relation cos I was unemployed n broke, spent the next 18 months drinking smoking and wasting life.
Then I cleaned up a bit and got a new job.
I'm in a better place now.
But still I feel sad seeing myself in the mirror.
All the jokes & heckles about my size & struggle with weight loss hurt me.
I really am looking for a full scale change of my lifestyle.
I would really appreciate all help.
Thank you.
My son is a pilot - not commercially, but private. He loves flying. I could see where losing this would be very hard for you. But you should be very proud of yourself for cleaning up your life. Giving up the drinking and smoking is not easy -- so congratulations to you. I have no doubt that you will also have yourself fit and healthy again. I am glad you are in a better place now -- you are off to a great start --- and I know you can do it.
You are not alone in feeling sad looking in the mirror. But today can be the day you change all that. There are many things in life we cannot control, but what we eat is something we can take control. I find that tackling this just one day at a time helps. If I look at the big picture - like wanting to lose 30 pounds, it can be overwhelming. But I also know it is changing our lifestyle - not just a diet. This is why I love the concept of posting goals each day -- just one day at a time. We would love to have you join us -- we are all going to look amazing by next year at this time. Not next month, like I wish it could be, but realistic.
Thank you so much for those kind words.
Please wish your son HAPPY LANDINGS on my behalf.
But the feeling of pride that you mention is missing.
I feel so disappointed & ashamed for having lost control over my life.
I know that I should feel good about the positive steps I have taken, but the magnitude of negativity surrounding overshadows it all.
But like you said, it taking one day at a time.
For now my aim is to be able to log my meals every day & maintain it below my set calorie mark.
Once again thank you for your kind words & welcoming me to your lives.
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Today's commitments:
1. Log everything that I eat (Probably spend the whole day logging only)
2. Drink 2 liters of water (All I have to do is fill all the beer bottles with water)
3. Make a genuine effort to stay within my calorie limit for the day.
To be brutally honest, these 3 things look like a humongous task.
But I have to start somewhere.
So here we go !!!!!!4 -
Today I am NOT going to have a glass of wine when I get home.
I'm going to go on a "long" run (I'm on week 5 of c25k)
I'm going to be mindful and appreciate the last day with these students. (I'm a teacher)
Side note: I went to log breakfast and I realized that the 1/4 cup of granola that I decided to put on my chia seed pudding has an INSANE amount of calories and carbs for a tiny bit of food
Anyone else been punched in the gut when logging a food???1 -
Hey @vishalb08 - my husband has been sober for 6 years now, and swears by taking it one day at a time.
I think you've found the right group for that!!3 -
Today's commitments:
1. Log everything that I eat (Probably spend the whole day logging only)
2. Drink 2 liters of water (All I have to do is fill all the beer bottles with water)
3. Make a genuine effort to stay within my calorie limit for the day.
To be brutally honest, these 3 things look like a humongous task.
But I have to start somewhere.
So here we go !!!!!!
The good news is logging really does get easier. I pre-log my day as much as possible, but I add every little variation. If I have not planned my day I whip out my phone and log or snap UPC codes and log. It becomes habit over time.
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Hey @vishalb08 - my husband has been sober for 6 years now, and swears by taking it one day at a time.
I think you've found the right group for that!!
A big congrats to your husband. You must be so proud of him. hopefully I can replicate his determination & results.
I'm glad that I have a great group of ppl supporting me.
Thank you.2 -
Just for today: 6 to 8 glasses of water! Good luck2
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Today's commitments:
1. Log everything that I eat (Probably spend the whole day logging only)
2. Drink 2 liters of water (All I have to do is fill all the beer bottles with water)
3. Make a genuine effort to stay within my calorie limit for the day.
To be brutally honest, these 3 things look like a humongous task.
But I have to start somewhere.
So here we go !!!!!!
The good news is logging really does get easier. I pre-log my day as much as possible, but I add every little variation. If I have not planned my day I whip out my phone and log or snap UPC codes and log. It becomes habit over time.
"Pre-Log"
Now that's something I need to try.
Till now I have been logging only after I have had something.
Does Pre-logging help you control your intake better than logging after the meal?
Thank you for your thoughts & encouragement.3 -
First time posting. I keep a daily blog, but I think this will be helpful for me as well. I have enjoyed the past posts the last few months. Inspiring.
Just for today: I will not eat any refined sweets or anything "white"4 -
Everything was a miss yesterday. I went home feeling poorly but did most of these things
05-24-2017
Stay in the green on calories I am ahead in calories for the week.
Bed by 10:30 I got a nap when I went home
20 minutes cardio 30 minutes exercise, just no cardio level
Finish documenting terminal leave process in process. Could not physically finish and go home on time
If I watch TV - start resume re-write for that one particular job well, nothing good here. But I did tell DH that I was thinking about applying for a job that involved travel.
let's keep today simple
05-25-2017- Stay in the green on calories
- Finish documenting terminal leave process
- Bed by 11:00
- 20 minutes cardio
- Watch Amazing Race finale!
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Pretracked meals/snacks-most of them are logged already but I'll never be 100%.....and that's ok!
Adjusted calories to around 1,600. Yes-this will be a challenge.
Going to listen to Half Size Me -webinar was very helpful yesterday.
Weight lifting-going to ask a FB female lifter I follow for some advice on dealing with muscle soreness. She was actually featured on a HSM episode & totally changed her health for the better. If you want inspiration, check this lady out.
20 min walk with dog in am with DH.
Aiming for 150g of protein. Still getting closer.
20-30 min nap/count 20 breaths slow & deep.
Drink 8 cups of water.
Preplan meals with 1,600 cals.
Went out last night with a mom's group & felt completely in control (ordering healthy choice & beverage) which is so rare for me in the past. Maybe it was the fact that I had some protein an hour beforehand. Had I binged, like I have in the past, I would've made unhealthy choices all day today & beat myself up. Instead, i savoured every bite. Ate slowly & paid attention to how full I felt.
Challenge yourself!
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