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September 10 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?
0
Replies
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Here is a reminder of an awkward truth: Diet and nutrition are more important for weight loss than exercise.13 -
see this fitbit blog for the evidence
https://blog.fitbit.com/weight-loss-diet-exercise/7 -
Tracking of all caloric intake is the Number One most important thoughtful healthy habit of the UAC!!11
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I will be signing off at the end of the day today with pass days for the remainder of the month. We will be traveling for the next 3 weeks. While in the U.S. a leave is called a "vacation," I believe many of you in Europe refer to it as "holiday." I leave you with some thoughts below, most of which we are all familiar with...but simply need a gentle reminder now and then. There's no magic in it. I just offer it, and perhaps you will be inspired to jot down your own thoughts about what you have come to learn or already know about your weight loss journey.Thoughts:
1. “Diet” is a 4 letter word I choose not to have in my vocabulary. I much prefer “nutrition plan.”
2. Food is fuel and is absolutely essential for my body to run properly. The choices I make can be low grade, regular, premium or high test. Interestingly enough, for the most part, calories are inversely proportional to the fuel grades. I am the only one who is in control of filling the fuel tank.
3. Exercise is an important component for a healthy being, but it doesn’t compensate for a poor nutrition plan.
4. I am not alone on this journey. I have like-minded friends in UAC for cheerleaders; but know that I am the only one who can be accountable to me.
5. It is important to be encouraging for others. I can be a cheerleader for another, but the path they choose is their own to take.
6. Daily success is a gift I give to myself. I am worth it; and each day is an opportunity to begin anew and give myself another gift.
7. A bad day is only a reminder that the next day can be a better day.
8. We are better together.
Practical pointers:
1. A kitchen scale is absolutely essential for tracking and much more accurate than measuring or estimating.
2. For tracking purposes, eating at home is preferable to eating out. Social eating is problematic, but planning ahead can mitigate some of the hazards.
3. Keep it simple – recipes, in general, are counter-productive to weigh loss. Eg. Better to eat the apple than apple pie. Better to eat plain potato rather than potatoes au gratin or potato salad. Better to eat the banana rather than banana bread. Better to just have a piece of cheese instead of mac and cheese. Better to eat a plain egg than to turn it into an omelet.
4. Keeping it simple requires much less prep time in the kitchen and fewer dishes to wash.
5. Always better to track as one goes through the day, rather than trying to remember everything for an end of the day entry. Adjustments can be made more easily throughout the day.
6. The scale is only a number. How one feels and their physical well being are better indicators of health.
Suggestions:
1. Portion control is my responsibility. I can begin to curb portions simply by using a smaller plate, filling it once, and not having seconds. I am known to eat ice cream in a small dish or cup, using a baby spoon. I get lots of small bites that way!
2. Keep an insulated cup of ice water in the refrigerator or an easily accessible place at all times to stay hydrated. Limit beverages to just water/milk. Alcohol & juice are not good choices in a weight loss program.
3. Have healthy fruit and vegetable snacks in the refrigerator for between meal hunger urges.
4. Flossing and Brushing teeth after each meal may interrupt snack attacks and curb the desire to eat, again, right away.
5. Everything in moderation. I don’t deny myself anything, but exercise judgment as to the portion size for each.
6. Have a weight loss buddy. My buddies are the UAC participants. There is no better forum in MFP. We are blessed with reasonable daily goals that assure success if committed to the program…and it’s FREE!11 -
@w8goal4life have a fabulous holiday! (Yep we call it that down-under too)
Now for my daily check-in:
10/09 ... A third through month already! Going fast it is!!
Excersize? - yes, 30min Core class & 50min of dancing afterwards.
Under budget: - yep!
Track? - Yes
That all from me folks for today; Good night everyone. 😴7 -
@w8goal4life
Safe travels. Have a great time.
Excellent points in your post. Only one more comes to my mind ... Success is all a out consistency and persistence, not perfection. Focusing on perfection tends to lead to all or nothing thinking and, ultimately, either failure or endless yoyo dieting.
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@w8goal4life, what a tremendous post. I'm saving it on my laptop to read again and again. That would make a great blog post to share with even more folks. Such great wisdom!!
Have a great time away! 5 -
Had to remind myself of this today as it was weigh in day. I lost .6 of a pound, at first I was disappointed but then I thought of this and it turned my mindset around. My new total for this part of my journey is 14lbs. I AM DOING THIS!
Will be checking in tonight with my positive results for the day.
Happy Tuesday everyone!
12 -
Sept 10
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
Pass 2 of 3
Thank you @w8goal4life for the excellent post. Have a wonderful vacation/leave. I am sure you will come back with great pictures to share with us. 7 -
@w8goal4life Excellent points you make, TY for sharing, I was nodding in agreement all the way through
@pribud Nice loss and nicely said .. its not a sprint its a marathon .. you got this!!
1/3 of the month gone .. and so far I have had no pass days .. yay!!! One of the wonderful things is that when my back is aching I don't use it as a reason not to move, I use it as a reason to do my physio which then covers my 20 active mins ... its a winner as its making me stronger every single day !
sept 10th
exercise I done my physio for 30 mins and stat bike for 10 mins
tracked yes
calories yes
for my own info1st Exercise✔️ Calories✔️ Track✔️
2nd Exercise✔️ Calories✔️ Track✔️
3rd Exercise✔️ Calories✔️ Track✔️
4th Exercise✔️ Calories✔️ Track✔️
5th Exercise✔️ Calories✔️ Track✔️
6th Exercise✔️ Calories✔️ Track✔️
7th Exercise✔️ Calories✔️ Track✔️
8th Exercise✔️ Calories✔️ Track✔️
9th Exercise✔️ Calories✔️ Track✔️
10th Exercise✔️ Calories✔️ Track✔️
9 -
This morning I ran 4km in under 31 minutes. That is the first time I have run for 30 minutes or more since transplant surgery. It was along the beach in some light mist and it was beautiful.
I have made reasonable choices and logged as best as I can for the day. Conferences don't happen every week so I'm not stressing about it, just making reasonable choices. Next week back home I will be stricter with myself.8 -
10th September
Exercise: Yes. 45 minutes Gymnastics class, another 50 minutes walking to my meeting and back and a couple of other errands, in the rain! Finally some rain after weeks of drought. Back to normal tomorrow, temperatures up from 18°C today to 28°C tomorrow.
Calories: Yes, bang on! Not eaten into extra exercise calories.
Tracking: Yes, logged it all.8 -
Track: yes
Budget : over
Excerise : no.8 -
@w8goal4life TY so much for the comprehensive insightful post. Have a wonderful vacation/holiday.
Did I exercise for at least 20 minutes? Yes! Physio/walking
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Passes: FIO1 out of 3 passes used8 -
Yes x 37
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I ate well and stayed under,I logged and I did 2.7 miles of spin and walked at lunch8
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Did I exercise for at least 20 minutes? Yes, a 60 minute Align and Define yoga class, and a 55 minute trail run in the morning, then a 60 minute Gentle Hatha yoga class, followed by a 60 minute Pilates Mat class this evening.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes7 -
Did I exercise for at least 20 minutes? Yes, I walked TWO miles today.
Did I stay within my calorie budget for the day? Yes.
Did I keep track of everything I ate and drank? Yes.7 -
@w8goal4life Great post! Thanks for putting that together. Have a great vacation!
@RangerRickL I liked the blog you linked, and thanks for starting this conversation.
I have been blundering my way through this, so I tend to focus on something @jan110144 mentioned: Persistence! As long as I don’t give up I can forgive myself for my meandering path to a leaner, fitter version of me.
And on that note, yes x 3 today. Kayaked, walked and ellipticalled my way forward.7 -
9/10
Did I exercise for at least 20 minutes? Yes...final cleaning before our departure tomorrow. Up and down the stairs a zillion times...Annie got tired of following me.
Did I stay within my calorie budget for the day? Yes, the refrigerator is now devoid of anything edible.
Did I keep track of everything I ate and drank? Yes
Off to the Toronto airport tomorrow morning. It beats flying to Europe out of JFK any day; and while it's a drive to Toronto, we don't have to deal with connecting flights. Thank you all for being a part of this great team. I'll be back in October, for sure, and will look forward to your online presence, again, in UAC. If I find a moment, now and then, will try to post some pics of our adventure.8 -
Exercise: Yes, 40 minutes on the elliptical
Calories: Yes, under
Tracking: Yes8 -
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? Yes7 -
Yep - you can't out run a donut.... I know
Yes x 3 - I do believe. We went to a out for social gathering and the item I'd pre-picked on line was not available. Restaurants are so tricky! It was Taco Tuesday so skipped the side of rice and sour cream and threw out my flour tortillas. The remains made a tasty light taco salad and was more than fine. I was so pleased I made a good choice on the fly.8 -
Did I exercise for at least 20 minutes? Yes, 20 minutes of weights at the gym (leg, chest, arms, gluts)
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? YesSept 1 ex✅cal goal✅track all✅
Sept 2 ex✅cal goal✅track all✅
Sept 3 ex✅cal goal✅track all✅
Sept 4 ex✅cal goal✅track all✅
Sept 5 ex✅cal goal✅track all✅
Sept 6 ex✅cal goal✅track all✅
Sept 7 ex✅cal goal❌track all✅
Sept 8 ex✅cal goal✅track all✅
Sept 9 ex✅cal goal✅track all✅
Sept 10 ex✅cal goal✅track all✅7 -
Did I exercise for at least 20 minutes? Yes. 10 minutes on bike. Bis, tris,and abs for 30 minutes
Did I stay within my calorie budget for the day? Yes. No appetite today so it was easy.
Did I keep track of everything I ate and drank? Yes.8 -
Yes x 37
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Sick as snot and still got all three
I only walked for exercise but still did it for 20 minutes
I tracked what I ate, which was next to nothing because I’m sick, so was way under my calories for the day10 -
@w8goal4life Thanks so much for your wisdom and written guidance. I will save your words in my Important Posts of the UAC archive. Have a wonderful holiday!!!
Rick3 -
Yes x34
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@jenniferleavitt1 I hope you get well very soon and well done today!!4
This discussion has been closed.