am_change wrote: »

Hi there UAC family. Just popping by to let you know that my baby boy was born on 6th June. 8lb 9oz. We're both doing well and came home from hospital later that day. His big sister is being amazing!

Anyway, wishing you all a great month. Thanks for all of your support and I'll join you again in July. xx

Congratulations! glad it's going well and wow such a healthy weight! Enjoy this time

June 11

Exercised?: Yes. (3km in 24 mins hills)
Calories?: Yes
Tracked?: Yes

Late walk, but great weather.

Oddly enough, didn't want to walk today, but made myself anyway. Nothing particular, just didn't feel like it, but I knew it was the right thing to do. "Motion creates emotion". Glad I did, as I felt better afterwards.

Sleep time now.


Water retention is part of a normal body cycle. If you have too much sodium (salt) in your diet, this tends to magnify the issue. Also an inflammation reaction to an outside influence (allergy, sensitivity, injury, etc..) is another common cause of excess water retention.

Best ways to combat water retention are:
- drink more water (sounds counter intuitive, but it does work in helping flush other things out of the system.
- do more light exercise (particularly cardio).
- lower calorie intake for a day or two (helps reduce inflammation).
- lower salt intake.

These all assume no other overarching conditions like diabetes (type 1 or type 2), poor kidney function, hyper thyroidism, etc...

June 11
Did I exercise for at least 20 minutes?yes walking, strength training, squats and gardening
Did I stay within my calorie budget for the day?yes
Did I keep track of everything I ate and drank?yes

Tracked yes
Under yes
Exercise no poorly

6/11
Exersized?- alittle
Caleries?- not the best
Logged?-yes
I started out good.But my supper wasn't the greated.not the worst. But should have been better.
My knee is keeping me from doing my usual routine and more walking.😫

Did I exercise for at least 20 minutes? Yes. 18 lower body strength, and 20 mins walking.
Not my most active day, as I had meetings before and after lunch, and was out with friends for a meal for dinner. I looked up th menu beforehand and decided to have steak. I ate half and took the other half home for tomorrow.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes

Re water retention: I find that if I eat out I usually have a rise in weight the next morning because of the sodium content in restaurant food, even if I drink extra water to flush it out.

@ForAmanda222 I will echo @Fitphoenix. I also prelog, including planned exercise, every day, usually while I am sitting with my first cup of coffee (although sometimes I do it the night before). This way I have no surprises.

I also simplify things. I have one of 2 breakfasts and typically the same lunch most every day, which I store under "meals" (so tracking is one click). My evening meal and any snacks are quite varied, though pretty simple (grilled meat, fish or poultry, steamed veggies and fruit with an occasional half sweet potato or half cup of rice.

Keeping it simple and pre-logging have been very important, both in getting to goal and maintaining after.

jan110144 wrote: »

Keeping it simple and pre-logging have been very important, both in getting to goal and maintaining after.

I, too, have pretty much eaten the same breakfast for 8 years (with the exception of when we are away on vacation). It is my porridge concoction labeled as a "meal" in MFP consisting of oatmeal, flaxmeal, craisins or raisins, and walnuts. Agreed! Keeping it simple and logging before you consume is paramount to staying within the parameters one sets as daily goals.

Yes x3. Exercise was 30 minutes of running, 30 minutes of HIIT circuits.

Yes, oui, & si.
Nice night for a walk.

June 11, 2019

Did I exercise for at least 20 minutes? 20 minute walk during my work break

Did I stay within my calorie budget for the day? Yes and slightly under

Did I keep track of everything I ate and drank? Yep!

Congrats, @am_change!

I echo the same sentiments as @ForAmanda222 and @Fitphoenix -- I prelog all my food every morning and I tend to eat a lot of the same things. I literally have the same smoothie for breakfast every morning, eat about the same snacks, and rotate through two or three different salads for lunch during the work week. For dinner, I make a menu every Saturday or Sunday and food shop for the week. That helps to keep me on track and makes surprises very limited.

@RangerRickL -- I am still battling horrible bloat today, which is why I barely worked out. My TOM can make me very bloated, but I think it's worse this month because we're experiencing triple-digit heat right now, which also causes my body to bloat. All in all, it's not a good time for my abs right now! LOL But this too shall pass ... eventually!