TEAM: Gutbusters (August)
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@grebber1 a few months into my weight loss, I found out there would be a pizza dinner at an event I would be attending. I ate grilled pork and veggies on the way there and acted surprised by the pizza and declined--saying I'd forgotten and had already eaten.
At this point, I'd probably manage my calories to allow for a little pizza. However, at that point, it was 100% necessary for me to face the temptation of that pizza with a very full stomach. I snacked on some veggies they had at the event.
Keep envisioning your success this Monday, and it will happen! I think you have a great mindset for weight loss.3 -
WishfulThinning18 wrote: »So I'm trying to behave... but for some reason I'm hungry ALL the time lately. Like hungry my stomach has a dull ache hungry. Not sure what's going on. When I'm coming off breakfast I feel great. I have fruit and yogurt for a snack, a lunch meal (i'm doing Nutrisystem) decent sized salad and a side of cottage cheese and tomatoes, then peanut butter and apple for another snack. Up until I eat dinner.. this pain is there. As soon as I eat dinner I'm back to not having it. I don't know if I should swap out my dairy stuff for meat based protein or not. Only issue with that is it is less volume as the dairy hence why I chose dairy because I thought volume would be keeping me more full than the other options.
It may also be ToM. Not sure but I wish it'd go away. It's been like this for a week... prior to that I haven't had this issue and I started 3 weeks ago on this journey.
@WishfulThinning18. Being ravenously hungry is not uncommon, but there are strategies to reduce this.
The only things that trigger satiety (fullness) are fibre, fat and protein. The amount of calories or volume of the food makes little difference. This is essentially the trigger to STOP eating.
The second thing that KEEPS you from being hungry is how quickly the food you eat passes into your system. Mixing the food up with liquid (like into a soup), will keep you from feeling hungry again as soon.
The trigger to START eating is usually tripped by a hormone known as Ghrelin. This will make you want to find food to eat as it signals the conscious brain that food is required. However, if you can resist this signal for about half an hour, the signal goes away (or substantially lessens). There are reasons for this (but I will not go into detail).
When you feel the need to eat, drink water and do something else for at least 20 mins. Take you mind off food by giving it another focus. The water is because often the hunger signal is confused by the dehydration signal.
If after 20 mins, still wanting to devour the entire contents of the kitchen, have something to eat, but do it this way. Portion out what you are going to eat. Put the rest of the food AWAY (this way if you want seconds you have to get it out again - more effort required). Eat what you have portioned out (with some water or another 0 calorie beverage). Do something else for 5 mins to see if the hunger signal goes away.
Hope these tips help you. They helped me.
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Username:cjscoey
Weigh in day:Thursday
Beginning weight:176.6
Weight lost:178.6
Aug 1
Excersise:no
Calories:no
Tracked:yes
Aug 2
Excersise:no
Calories:yes
Tracked:yes
I have had a crappy, stressful week and instead of dealing with it in healthy way I ate/drank really badly. Recommitting myself and back on track today, even though it was again stressful, so I know I can do it, I just have to focus.3 -
August 2
Excersied:no
Calories:no
Tracked:no
Normally even on bad days i can pull my self out and eat pretty good but tonight has gone out the window and then some. I am not going to beat myself up. Tomorrow is a new day and friday and back on the boat with excersie.2 -
Username: sara41164
Weigh in day: Monday
Beginning weight: 156.3
Weight lost: 3lbs
Aug. 1
Exercise: yes
Calories: yes, under
Tracked: yes
Aug. 2
Exercise: yes
Calories: yes, under
Tracked: yes
Been busy the past couple days and since I’m not a huge breakfast person it’s hard for me to get my calories in. Happy that I’ve lost a couple pounds. It’s been super stressful with the kids school starting back and sports, along with my school. Don’t see it calming down anytime soon. I have noticed that I’m bad for snacking and not even realizing it. Like just grabbing a handful of something while in the kitchen. I’ve done better the past couple days but going to be hard to break that. Lol!
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Username: lolakinks
Weigh-in Day: Friday
Weigh-in Week: 1
Previous Weight: 85 kg (187.3 lbs)
Current Weight: 84.2 kg (185.6 lbs)
Until last two days I was going well. Even I saw 83.6 kg (184.3 lbs) but then stress and depression...3 -
Come on people, we got this! Keep your hand out of the cookie jar. This is a challenge. This is for you and me. We all need this or we wouldn't have signed up for it. Stay focused and remember your goals. Long and short term. Write them down or something. Do what ever it takes to get you motivated
We all have or weaknesses but we all have the strength to overcome if you want it bad enough. I don't know about you but I'm tired of being the fat person in the crowd. I'm tired of feeling uncomfortable. This is our time to take control!
Let's do this!7 -
August 3
Exercised?: Yes. Walked 5+km in North Sydney.
Calories?: Yes
Tracked?: Yes
Lunchtime walk. Flew home.
Looking forward to the weekend.
Daily Strength challenge
Challenge for August 03 is push ups
3 sets- First set till the point where you can do no more, wait 2 mins
- Second set of 60% of the number you did in the first set (half, then another 10%), wait 2 mins
- Third set of 50% of the number you did in the first set (half)
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Come on people, we got this! Keep your hand out of the cookie jar. This is a challenge. This is for you and me. We all need this or we wouldn't have signed up for it. Stay focused and remember your goals. Long and short term. Write them down or something. Do what ever it takes to get you motivated
We all have or weaknesses but we all have the strength to overcome if you want it bad enough. I don't know about you but I'm tired of being the fat person in the crowd. I'm tired of feeling uncomfortable. This is our time to take control!
Let's do this!
@grebber1. Great words.
To all Gutbusters. Remember WHY you started to change.
Change is hard, but trust me it is worthwhile. (I went from over 200lbs to 150lbs in 6 month and have stayed below 150lbs for 10 months now - feel SO much better and can do so much more).
Change only a little at a time. Changing too much all at once can be frustrating. Do one small change at a time. Let it bed in and become habit, then make the next change.
Try make changes that you are happy to live with for the rest of time. What you start doing will become your new normal. Make sure it allows for social occasions, travel, illness, etc.. You can change to drink less soda, or only eat between 10am and 9:00pm, etc.. But only if that works with your lifestyle.
Any change that is not "enjoyable" will fall by the wayside over time. If you don't like going to the gym (or it is too far out of the way), don't join a gym. What will occur is that you will find excuses not to go.
If you mess up, forgive yourself. Promise yourself to get back to plan the next day. By accepting your mistakes and not "beating yourself up" over them you gain the chance to learn from them. Note also I said "get back to plan", not make up for mistakes. There is no need to try over-compensate, this is a long term plan.
You did non get to a state that required weight reduction/health management overnight. Consequently it will take just as long to correct as to occur in the first place (maybe longer). Resign yourself to that this journey will take months to complete. Slow changes are the ones that stick.
If you want a slimmer, fitter you to be the normal, your overall lifestyle will change from what it was.
You can do this. Just keep taking one step in the right direction at a time.
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Username : runforfun_wa
Week : 1
Current week : 184
Weigh in day : Friday2 -
Had an extra long workout this morning. A storm knocked over a tree next to my apartment last night, blocking the road. When I left for a run this morning, I was able to get around the tree (it was blocking cars, but not a person on foot), but when I got back, maintenance workers were cutting it up and no one was allowed in the area. So, even though I could see my apartment, I ended up having to take a twenty minute detour to get home.
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August 2
Exercise:yes
Calories:yes
Tracked:yes
2 -
Aug 3
Excersise:no
Calories:yes
Tracked:yes
Back on track today, weighed myself this morning and was already down 1lb of the two I gained. Just need to stay focused and stress less lol.1 -
Hi everyone, I'm Emma, 35 and living in London, UK. I've been a part of this challenge and the Gutbusters team since October last year and in that time have gone from 229lbs to 185lbs (heaviest was 235), and I guarantee that this group has been an important part of my loss and building my fitness. I'm getting married in less than a month so I have the best motivation in the world at the moment!
I have to apologise in advance for what will probably be an uninteractive month for me, as well as the wedding I'm also opening a large art gallery in central London in mid September (not how the timing was supposed to go when I started the job!) and so my time is precious little. I really enjoy chatting to the Gutbusters and sharing/asking for advice but if I'm not working then I'm doing wedmin! I'll be staying with you all past the wedding until the end of the year at the very least as I'm off on honeymoon in December so I need to keep working on reaching a my goal weight for that.
Great to see so many new faces and hi again to the returning Gutbusters. We did an amazing job in July, let's make August even better!3 -
Username: emmclean
Weigh in week: Week 1
Weigh in day: Saturday
Previous Weight: 185.6
Todays Weight: 185.2
Not much but it's something, considering I went on my hen do last weekend I'm really pleased! Still hoping to hit 179 by the 1st September (wedding day) but my exercise routine has all but stopped which is slowing things down, I took my gym bag in every day this week and by 7pm realised that I hadn't stopped even for a lunch break and then had to get home to crack on with wedmin. Need to try and get up early and go before work I think, I used to really enjoy that but my brain is so busy during the day now I"m sleeping like a rock!3 -
August 2
Exercise: 11k steps but no intentional exercise
Tracked: Yes
Calories: Yes
August 3
Exercise: 10k steps but no intentional exercise
Tracked: Yes
Calories: Yes
Being in school makes it MUCH easier to stay under calories and get steps in. I'm running around all day and then coaching after so it's easier to be active. I also think I'm healed up enough for a run today! I'm only 3 days out from my wisdom tooth removal so I'm going to take it pretty easy.1 -
August 4
Exercised?: Yes. Track setup and tear down.
Calories?: Yes
Tracked?: Yes
Drone racing today. Time trial. Flew OK. Getting used to changes in equipment.
Apart from that, pretty normal weekend day (lots of little jobs to do round the house).
Daily Strength challenge
Challenge for August 04 is lunges ()
3 sets- First set 10 or 15 each leg (if 10 is too easy continue to 15).
- Second set 6 or 9 each leg.
- Third set 5 or 8 each leg.
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Username : Beachbunnydana
Weigh in week: 1
Weigh in day: Saturday
Previous weight: 197
Today’s weight: 1962 -
Aug 3
Excersise:no
Calories:yes
Tracked:yes
Back on track today, weighed myself this morning and was already down 1lb of the two I gained. Just need to stay focused and stress less lol.
@cjscoey. Just remember weight loss/gain is never linear. Each day has different water levels.
The best strategy for me (after much trial and error) was to weigh daily, but only note the average of the last 7 days. When I did this, weight started to follow a linear path and would track what I had actually be doing with diet and exercise.
Weight management is not rocket science. Eat less than you use and you lose weight in the long run. The hard bit is estimating what you eat and what you use.
Calories in is not an exact science. Reported calories per serving can vary by as much as 10% even if you weigh the serving. Best we have is a good guestimation.
Calories out is also more art than science. The metabolism adapts to the available input and can do subtle things like reduce heating by a not noticeable amount, or implore you to move less. This is why tracking your progress over a long time is so important. This way you can calculate a closer TDEE than the guestimates from sites like MFP or SailRabbit (http://www.sailrabbit.com/bmr/).
Safest approach I found was to be conservative on output and generous on input. This way you tip the scales in your favor.
Eating satiety inducing foods (fat, protein, fibre laden carbohydrate) helps keep the input calories down without feeling like starving. Avoiding processed carbohydrate (anything that removes the fibre - juicing, husking, milling) can make a big difference. Plenty of high fat, high protein foods that are sweet. Whole fruit and vegetables (not juiced) is also good.
Best of fortune.
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Username: lolakinks
Weigh-in Day: Friday
Weigh-in Week: 1
Previous Weight: 85 kg (187.3 lbs)
Current Weight: 84.2 kg (185.6 lbs)
Until last two days I was going well. Even I saw 83.6 kg (184.3 lbs) but then stress and depression...
@lolakinks. Stress eating is always a hard one.
Best tips are:- It is going to happen, be prepared, have good non-calorie dense comfort food available (so if you do binge, it's at least on stuff that will do the least harm).
- Recognise when you do stress eat so you can try make a conscious decision to perform another action.
- Try work out the triggers for stress eating and make plans on how to avoid the triggers.
- Be kind to yourself when you find you have been stress eating. It is never the end of the world (or even the diet). Just forgive yourself for it and get back to plan as if it had not occurred.
- Try get enough sleep. Make sleep a priority (more important than TV, social media, MFP, rage cleaning the house, etc...). Schedule extra time for it.
- Schedule a reward for yourself for making an ever increasing time interval without stress eating. Something you want to do or a treat or the like. Reward good behaviour (work far better than punishing bad behaviour).
- Set progress by what you can CONTROL, not by outcomes. 7 days without stress eating is something you CAN control and is a good goal. Losing 1lb a week is something you CANNOT control and is a bad goal. Work for behaviour modification, not body modification results.
All the best.5
https://www.youtube.com/watch?v=COKYKgQ8KR0
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