July 8 Sign In
RangerRickL
Posts: 8,469 Member
Did I exercise for at least 20 minutes?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
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Replies
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I really appreciate it when the team members suggest questions to open our daily posts.
Here is one from @jan110144
"What are the red-flags that pop up to tell you that you are in danger of derailing your commitment to UAC habits? What do you do when a red-flag pops up?"
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Red flags ...
Undereating, undersleeping, and underexercising.
Any of these three, particularly if it extends for more than a day, can lead to binging behaviors. After nearly a year, I can avoid these things happening most of the time. The most comforting thing now is that I know if I fall off the wagon, I will be jumping back on within a day or two with no real harm done. Most of the anxiety around slips has gone away as this way of living and eating is becoming my new normal.11 -
Although I’m new to UAC, I can say what things I look for now as signs that I may go off track.
The biggest one for me is excuses. I start coming up with excuses to not move, or to eat poorly. Allowing my emotions to dictate what I eat. I’m a recovering emotional eater and if I become extremely stressed or bored I really have to watch that I don’t binge eat.
To keep on track I plan and try to stick to a schedule. I’m learning relaxation techniques and I try to keep busy.14 -
For me, my red-flag is eating late and missing my exercises.
Stress is another big flag, because I lose focus and move into survivor mode... meaning anything goes
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I am happy to be back. I have been away.
July 8, 2019
Did I exercise for at least 20 minutes? Yes
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
I am out of the winner's circle. But glad to get back to my routine.11 -
Track: yes
Excerise: 50m cycling
Budget: under8 -
My red flag is whenever I see improvement, I then slack off , indulge myself again 😣. So the hard work I’ve put on is meaningless. Then back to weight gain, loose of fitness etc , then I work hard, discipline myself for a while, see improvement, then slack off. Vicious cycle I have, I must break this and confront my demon.14
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Did I exercise for at least 20 minutes? - yes, but only just
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Red flag - boredom so I recognise the signs and make myself ‘do’ something10 -
My red flag is every weekend!
And stress, and impatience.
But, I feel the accountability I've found from this lovely challenge is really going to help. I'm glad it is 3 pass days, not 4. That way I can't take a day off every weekend and still be in the winners' circle.
For today, it is three yeses with a 70 min interval run this morning and a way under day.... ran out of time to eat back more calories so saving them for a rainy day!!!13 -
7/8
Exersized-?yes stretches,water aerobics,walking
Caleries?-yes
Logged?-yes8 -
Did I exercise for at least 20 minutes? 5 strength, + 55 walking
Did I stay within my calorie budget for the day? Yes 😁
Did I keep track of everything I ate and drank? Yes 😁
Red flags: used to be boredom, followed by finding excuses. Nowadays, I keep myself busy, and I do a lot more exercise. If I do succumb to a red flag, it’s short-lived, as I remind myself how hard-won my present state of health and fitness is. Each morning I prelog my intended basic eating for the day, and include a few ‘treats’. I have no forbidden foods, but my intake has to fit into my basic calorie allocation, augmented by exercise calories. This serves to combat feelings of deprivation.0/3 pass days used9 -
July 8
Exercise: Yes, walked lots instead of getting the bus
Calories: No, had a rough day and decided to eat my feelings, now feeling sick and regretting the sugar overdose after a couple of weeks of eating clean.
Tracked: No, I don't want to know how many calories were in that pizza and salted caramel cheesecake, it was not worth the calories.
Pass days used: 3 14 -
7/8
Did I exercise for at least 20 minutes? Yes, 40 minute walk this AM, 45 minute walk this afternoon and 20 minutes Sansone video
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
@TerriRichardson112 "Red flags: used to be boredom, followed by finding excuses. Nowadays, I keep myself busy, and I do a lot more exercise. If I do succumb to a red flag, it’s short-lived, as I remind myself how hard-won my present state of health and fitness is. Each morning I prelog my intended basic eating for the day, and include a few ‘treats’. I have no forbidden foods, but my intake has to fit into my basic calorie allocation, augmented by exercise calories. This serves to combat feelings of deprivation." MY SENTIMENTS EXACTLY. WELL STATED.
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July 8
Exercised: Ripped in 30 L2 + 27K steps
Calories: Yes
Tracked: Yes
My red flag is getting out of my healthy habits and realising that I'm eating the way I used to. I try to get back to my new routine as quickly as possible. Like @n_lai, I have definitely been guilty of sabotaging myself after making good progress. This tends to happen to me as I get close to goal, like not having that overarching goal with lots of work required means that I don't have to work at all. I know that's not true, but I sometimes do the stupid thing anyway, lol. Yesterday was not a good eating day for me. I have no real excuse, just leftover desire for indulgences from vacation and not being as careful with portions or nutrition. I made sure to stick to plan today, and I'm working hard to make sure the whole week is good. This doesn't mean I can't have treats (like @TerriRichardson112, I have no forbidden foods), but everything has to fit into my plan because there's simply no good reason for it not to. I'm still working on both forgiving myself (I'm human, no plan is perfect!) but also not letting that slide into excuses where there are suddenly way too many overindulgent days.14 -
Did I ? Yes I logged and stayed under
I exercised spin bike 20 minutes
Stayed under my calorie goal8 -
Did I exercise for at least 20 minutes? Yes, I even added some distance to the morning dog walk because yesterday morning I had to walk around the house for a minute to hit the 20 minute mark.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes, I even logged in my husband’s disgusting miracle whip that I grabbed instead of my tasty yummy mayonnaise.
I wish I could say that I have no forbidden foods, but I do. Mostly it’s foods that I have binged on in the past, and every so often I’ll test having one or two of them in the house. So far I’ve do okay on a few of them, others though...9 -
July 8
Exercise: Yes, 20min walk, 15min strength, 60-90minutes cleaning
Calories: Yes, another low cal day but I made a delicious cake and had that as my dinner lol. May not be very healthy but some also call it "calorie cycling" and "80/20" so I'll go with that
Tracked: Yes
I guess my "red flags" are cravings and a strong yearning for a binge, it means I'm hormonal or anxious/depressed and I'm vulnerable to comfort eating (even tho there's no comfort in feeling gross, sick, and guilty the next day).
Burnout is also a red flag, getting exhausted out of nowhere and being unable to shake off the feeling. I get it a lot but I'm trying to push through it, like these past 2 days I really didn't want to workout but I did anyways cuz I know I need it and I'm happy I did!
Another red flag is suddenly being overwhelmed by how much more time & work I have until I reach my goals, and then it feels like I'm going nowhere or it's gonna take forever, thus making the urge to just quit really tempting.9 -
Exercise? No. Drove nine hours to our bike tour starting point. Tomorrow we’re scheduled to do 70k. Yikes!
Tracked? Yes
Calories? No. Over by 29 calories. I wanted to be sure I was fueled for tomorrow.
Pass Day #2.
As to my red-flags, feeling overwhelmed is my biggest one. There’s no easy answer to avoiding that feeling. Sometimes I just have to get selfish/protective and say “no” to things. Sometimes it can’t be avoided, but hopefully it’s not for long. I’ve been trying to tell myself that inhaling sugary carbs might give me a little burst of energy for an hour (or less), but it’s not sustainable, not even for just one day, let alone several days. Not a good solution.8 -
Did I exercise for at least 20 minutes? Yes. A 2.5 mile hike this afternoon and then a 3-mile run/walk this evening.
Did I stay within my calorie budget for the day? Yes.
Did I keep track of everything I ate and drank? Yes.
For the question, in general, I find that restricting something usually leads me to over indulge or completely derail me. So if I want something I try my best to fit it in my calories and have a small amount. Instead of a large amount whenever I cave.11 -
Yes x 3. Full day. Heading to bed early because there are several more busy days in front of me.8
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Did I exercise for at least 20 minutes?
Yes...circuits
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
A trigger for me sometimes is seeing a favorite bad for me food and when I notice it I immediately tell myself that it will not work for me and I direct my attention to something else and then the craving passes. If I let myself dwell in the thought of it too long it can derail me.10 -
Exercised - yes walk at the beach this morning
Calories - yes
Tracked - yes
11 -
Exercise; yes, walking and a mini video workout
Calories: yes
Tracked: yes
Red flags... my biggest is when I travel or have a disrupted routine. I still struggle on how to overcome this.10 -
Did I exercise for at least 20 minutes? Yes, 90 minutes of water aerobics-I am so loving this!! Fifth time in a row!
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
8 -
Did I exercise for at least 20 minutes? Gym for over an hour
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes7 -
Yes..bike
Yes
Yes
My red flag is when I start thinking about food because I am bored. I need to keep my mind occupied with other things.9 -
Great answers to the question of the day,
Big Exercise Day: 58 minutes of cardio/strength, followed by 13 minutes of active post workout stretches
Tracking: good
Calories: okay and under my limit8 -
Did I exercise for at least 20 minutes? Yes a 30 min leisurely walk at lunch and a hour yoga class
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
When I derail, I derail completely... I’m very all or nothing which is t good because then failure, excuses, procrastination and indifference becomes the norm and I look up two years later and twenty pounds heavier and jump back in .... no pass days all or nothing until the next big nothing, which is my biggest hurdle... I’m still trying to make it a lifestyle change I’m just horrid at any type of maintenance...9 -
July 8: yes x 3
didnt get home til after 9pm from work and hadn't done my 20 min if activity so I did some jacking jacks, squats, lunges and some other random exercises to make sure I didn't have to take a pass day.
My red flags is definitely work related stress so pretty much all the time. I will stress eat without even realizing how many calories I am eating. I have learned to only bring enough food/snacks for the day. I was bringing many options so I would have choices, then proceed to eat everything I brought. I now bring 1 morning snack, lunch and 1 afternoon snack. This seems to be helping.8 -
Did I exercise for at least 20 minutes? YES (34-mile outdoor bike ride...yay)
Did I stay within my calorie budget for the day? YES
Did I keep track of everything I ate and drank? YES8
