Women 200lb+, Let's Jump For Joy This July!!!
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@cesse47 Ha...that was me last night...googling and reading and trying to find a little motivation. I actually found that this post helped me tremendously:
https://community.myfitnesspal.com/en/discussion/10613774/the-importance-of-willpower-for-weight-loss/p1
I went ahead and did what he suggested.- * First I made a list of all the things I could do to improve my health right now. I decided that losing weight was the single most important one (and it should have some trickle-down benefits to some of the others). Of course, I already knew that this was my goal, but I love making lists
- * Secondly, I made a list of all the things I could do to lose weight, and categorized their "willpower cost" as low / medium / high. Again, some of these things are what I've been doing already, but it was helpful to get specific. And it was helpful to be honest. I know that yoga is really good for me, but I kinda hate doing it because I have nerve damage in my leg from a failed back surgery and it makes me upset that it's much harder than it used to be. There's a mental aspect there that's tough to get over. I know that eating less sugar would be smart, since it's my weakness, but it's HIGH willpower item for me so I'm going to set it aside for now. My calories are already at 1400 and dropping them further would be a HIGH items, so I won't do that right now.
- * So I selected four LOW willpower items from the list -- adding more protein, eating more veggies, swimming (I love all three of these things, so they're easy), and logging everything (it's now second nature). I also chose one MED willpower item (working out on the rings), because it's really my only source of building muscle. None of these take a huge amount of my limited reserve of willpower but they're all good for me.
- * Then, recognizing that even though these five things cost a relatively small amount of willpower, I will still need an extra "reserve" to tap into, I made a list of all the things in my life that are currently using up my willpower. I run my own business and I'm an artist, but I'm suffering from artist's block and malaise. I'm uninspired and it's so much easier to play video games all day than it is to create something cute in the middle of a pandemic. Fighting the inertia and running my business takes a huge amount of my willpower reserve. My plan for this is to schedule my working hours better and really DO THE WORK during those times. Working out also takes a lot of willpower because I'm simply not a morning person but until gyms open again that's the only time to really do it in this Texas heat. So on the days I'm doing a rings or park bench workout, I'll set my alarm and get it done. Since I love to swim, and this was a LOW willpower item that I'm committing to do, I'll add in even more things to make it more fun, like new goggles and a cute swim shirt for sun protection in the outdoor pool.
- * Finally, I committed to this plan. This makes sense to me and it's manageable. It's not very different from what I've been doing for this month, but it feels like a very clear path forward. I now think of my willpower like a bathtub full of water that I fill every morning. Each item drains some of it away, so I need to be careful that there's always enough left to get through the day. I know that willpower alone can only get you so far, but I think that it eventually morphs into habit and then habit becomes discipline.
Here's a pic of my lists.
9 - * First I made a list of all the things I could do to improve my health right now. I decided that losing weight was the single most important one (and it should have some trickle-down benefits to some of the others). Of course, I already knew that this was my goal, but I love making lists
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@cesse47 -
One thing that really changed my thinking and has sustained me during this quest to become healthier is the realization that motivation isn't what will sustain me. It's habit and having a strategy to get me through tough times. You might find this article helpful:
https://vitalsmarts.com/crucialskills/2020/02/how-to-turn-a-resolution-into-a-habit/7 -
@speyerj @wanderinglight --- thank you both for the links. I've created them as new tabs and will listen to each later today. and, @wanderinglight, thank you for sharing the details of your lists and plans. I'm planning on revamping mine before the end of the month so I can set goals and action plans in place to start the new month.
Thanks again!! 🤗2 -
@wanderlight -
That was a great post you linked to. I love your plan. You found a way to make it easy on yourself by picking just a couple of things to support your weight loss goals that you know you can do and that you won't mind doing. Bravo!3 -
@wanderinglight This sounds like me. I too run an art business (children's illustration and book covers) and I am zapped out energy wise. I actually closed down a large portion of my business as I need to now plan on homeschooling my 5 and 8 year old so I'm working on creating a really clear schedule that allows both flexibility and rigidity.
I lost my mojo this week for sure--I let my body just decide when and what to eat based on my current blues and t.o.m. cramps. But today, I'm back on the more structured eating plan of good carbs, proteins and vegetables.
I am a huge stress ball right now and my 5 year old said her throat hurt the other night. Luckily, it was just dry and a drink of water cleared it up, but it seriously stressed me out.
Part of my schedule planning is going to be to put away mobile devices, just so I cant tune out when I'm stressed. I honeslty think I'm mourning the loss of the before times--being able to take my kids to museums, parks, out for a quick snack--so on to working on the things I can control and moving forward.3 -
@speyerj I love that, its not motivation that will sustain me its habit2
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@wanderinglight I haven't read all your posts but please don't be disheartened about a little weight gain. From personal experience I can fluctuate +/- 5lb in a single day! Just trust the process and you will get there in the end. My journey so far certainly hasnt been and I'm sure it won't be a steady downwards trend (as great as that would be) but measuring my body the inches have come off all the same, and the energy levels have gone up. I wish you a good journey!2
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@wanderinglight This sounds like me. I too run an art business (children's illustration and book covers) and I am zapped out energy wise. I actually closed down a large portion of my business as I need to now plan on homeschooling my 5 and 8 year old so I'm working on creating a really clear schedule that allows both flexibility and rigidity.
I lost my mojo this week for sure--I let my body just decide when and what to eat based on my current blues and t.o.m. cramps. But today, I'm back on the more structured eating plan of good carbs, proteins and vegetables.
I am a huge stress ball right now and my 5 year old said her throat hurt the other night. Luckily, it was just dry and a drink of water cleared it up, but it seriously stressed me out.
Part of my schedule planning is going to be to put away mobile devices, just so I cant tune out when I'm stressed. I honeslty think I'm mourning the loss of the before times--being able to take my kids to museums, parks, out for a quick snack--so on to working on the things I can control and moving forward.
I'm right there with you! It's so hard to be creative during this time. That's so cool that you do children's illustration and covers! I'd love to illustrate a children's book some day. I came very close last year and was collaborating with Jane Lynch on a children's book about her dog, Arbuckle. Unfortunately, Arbie passed away suddenly and the book kind of fell apart but it made me want to pursue the idea further on my own some day!2 -
darksunapril wrote: »@wanderinglight I haven't read all your posts but please don't be disheartened about a little weight gain. From personal experience I can fluctuate +/- 5lb in a single day! Just trust the process and you will get there in the end. My journey so far certainly hasnt been and I'm sure it won't be a steady downwards trend (as great as that would be) but measuring my body the inches have come off all the same, and the energy levels have gone up. I wish you a good journey!
Thank you 0 -
@wanderlight -
That was a great post you linked to. I love your plan. You found a way to make it easy on yourself by picking just a couple of things to support your weight loss goals that you know you can do and that you won't mind doing. Bravo!
I really liked that post! Totally resonated with me. Onward!0 -
Well my calories were higher on Thursday and Friday and my water intake slipped down a bit so my weight went up a bit Saturday. However my calories went back down on Saturday and I have been trying to get water intake up. Anyway my weight was back down so I will try to be good going into the week. It will be a busy week with grocery shopping, preparations and packing for our beach trip.
@Summer_Raine_01 great job with the soda and fast food free days.
@CupcakeCrusoe we saw Neowise Comet from our deck last night but only with binoculars. The best was that our daughter saw it too.
@AlexandraFindsHerself I think I would take Boyfriends observations may or not be as accurate but they are important.
@micwrites nice NSV. Now that I am older golf sounds more fun?
@planctonbye I spent some time looking up some things left out of the play and think maybe it is time to revisit the Brontës. I read every one of their novels when I was young. I may see things differently now and see things I didn’t when I was young. Love the memories. On the 4th we made homemade/fresh squeezed citrus-ade with lemons, limes, grapefruit then I added some orange juice and crushed ice. People could have it non alcoholic or I made a margarita type cocktail for my husband and me.
I am at the stage in life that I don't have to do every thing I would like I can just remember when I did. I am finding memories as much more satisfying than they were when I was younger. It comes in handy now that we can't do lot's of things. Unfortunately memories of Aquafit are as unsatisfying as not going is. However a memory of our Caribbean cruise 2 years ago is quite satisfying.
@Tarzan37 glad you checked in I am hoping this month gets better.
@BrownSugar nice job with the sleep. I am still wondering if I will get laid off which may mean I will just retire earlier than planned.
@pamiede I am glad you are taking it carefully. I am not sure how your body will know when it reaches maintenance weight since when I was a freshman in college I got too skinny. I am glad I listened to those around me when they told me. I know you are not in that situation but my body didn’t know when it hit my maintenance weight. However it was easier to lose weight when I was younger than it is now. Also it was impossible to get enough of the right foods in the dorm when I was there so when I was avoiding carbs that didn’t leave much else for me to eat. Dorm foods are better now I think. I do believe in taking breaks temporary from deficit calories periodically. I also believe you will know when you reach the healthy weight for you. It is your body.
@speyerj such a nice check in
I may check out these posts on habits, focus etc once I get back from the beach. I will probably need to get back into focus then.4 -
Monday Check-in
SW 230.78 lbs (16/03/2020) 104.9 Kgs
06/07 86.5Kg 190.3
13/07 85.9Kg 188.98
20/07 84.6Kg 186.12 (-1.3 Kgs) (-2.86lbs)
A great loss this week! I increased my calories slightly after I read a post saying if you don't eat enough calories you won't loose and suddenly I dropped a lot and had the satisfaction of carbs with meals! Will try again this week and see what happens.
Have a great week!!6 -
💐...WELCOME!! ...💐 @ruther345 @jillsmith8297 @Lisadazzle42 @AZWildcatnNC @SylviazSpirit @Simplify45 @surreptitially
@KeriA I keep a large "master" To-Do list on my frig. I do Love crossing things off! LOL Each morning I pick a couple of items to get done that day ... any additional things I get done = bonus! I'll have to check out a YouTube beginner video for Tai Chi; I'm looking for another exercise to add for next month.
@RavenStCloud no matter how small, a loss is a loss .... so YEA!!
@elainey13 in the same boat. had hoped to get to 285 by end of July. It's not looking good for that but plan to strive toward it for the rest of the month. good luck to you!
@micwrites I love to swim as well. Had hoped to get into an aqua fitness program when I started in early March but all closed due to pandemic <sigh> oh well, perhaps in the Fall they'll reopen.
@wanderinglight I started in early March. One large benefit has been a drastic reduction in my cravings for sweets. I do still get chocolate cravings but one Popsicle sugarfree Fudgesicle usually satisfies it.
@Terytha YEA!! Major milestone ahead!!
@darksunapril it's like riding your bike LOL just jump back on and start pedalling
@AlexandraFindsHerself1971 glad your gym is open; ours are all still closed.
@sweetirish "showing up" is definitely the key ... you Go Girl!!
@SquidVonBob glad he's no longer your doctor. How very unprofessional of him.
@MuttiNM nice loss!! Great job keeping up with your exercise goals!!
@pamiede hope your surgery recovery is uneventful!! Hang in there; don't let friends and family derail you from your plan. You'll know when you're ready.
@FoolishJoy congrats on great weighin!!
@rhsdancer5 I keep a small notepad and pen in my purse, another in my car. When I eat out I jot down what, approx size/weight, etc. It does help me keep on track.
@cupcakeCrusoe Congrats on hitting your goals!!
@mszoueb
@changeforeverlj Great loss, Congrats!!
I didn't realize I was so far behind in posting!! If I've left anyone out ... sending Hugs!!
Keep up the good work Y'all; you're my inspiration!
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JULY GOALS ---
(1) Log all food and beverages honestly; Drink 10+ water [ MEASURE EVERYTHING !!]
(2) Exercise 30 min minimum (3000 steps)
(3) Clean 30 min per day: house or yard or declutter
Tasks for Today ---
Do 20 min stretches and 30 min of walking
Feed & Water animals -- done
Organize Pet Room; vacuum & dust - in progress
My Bedroom: gather laundry. declutter dresser top
From my other group -- Week 4 Challenge - Beat Cravings, Temptations, and Inertia -- perfect timing!! I'll definitely be participating in this challenge week!!
Weigh-in on Saturday showed 0.9 lb loss. I was hoping for more but I'll take it!! Created a big salad for supper last night so have 3 Tupperware containers with salad for Mon-Wed ... will have for lunch or dinner. I think I'll make some hard boiled eggs today. That way, I can have egg, fresh tomato & cucumbers, and salad for low cal and low carb meal.
My daughter brought over frozen meat on Friday. Took a pkg of ham steak out of freezer. Holy Patootie!! This thing is huge ... 11 x 7 inches and about 1/2 inch thick. It weighs 2.5 lbs!! I've found an oven recipe for ham steak with mandarin orange sauce that sounds fairly easy and tasty ... keeping fingers crossed!! Figure I'll have enough leftover ham for another meal and probably a lunch.
Hope Y'all have a great day!! 💐6 -
SW: 217
CW: 206.6
Intering GW: 196
UGW: 165
I gained .6 lbs back this week. I lost a bit of focus because I allowed myself to eat more based on hunger as it is T.O.M. week for me. So, yesterday I got back on track and so this weeks goals are:
1. Eat at or below calorie limits of 1,570
2. Log all foods accurately
3. Swim 3x this week4 -
@wanderinglight & @speyerj I've just read through the links you both posted and have already shared them! Loved both! Thanks for sharing beautiful ladies!
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Okay I went back and checked out the posts on focus, will power, and habit. It seems that will power should be used to build a good habit or change a bad habit. Relying on it all the time doesn’t work. I am not sure how this relates to focus though. I think that @wanderlight did make the decision to focus on weight loss after she made her lists. I didn’t want to read your posts at first because I feel people try to rely on will power too much in weight loss and I don’t think that is helpful. Guess what that is exactly the point your post was making. So I agree it is a good link now that I read it. I had less resistance to reading @speyerj posts since I think habit and routine really helps my thinking on this but they both support each other. Thanks to both of you.
I think this post also explains why staying home and staying safe is hard on us. We lost our routines that means now we need to use will power to set up new healthy routines. I think that is why we have funk days where we just refuse to do anything we don’t want to do and fight doing the things we want to do.
I used will power to set up my routines to go to work, to go to aquafit, to make dinners, brush my teeth, etc. After a while they didn’t cost so much will power. I could then focus on other things. Now it is a struggle since I have no routine set up so to do that I need to expend much more will power now to set it all up.
@changeforever Yes that happened to me the last time I lost weight 10 years ago. You have been increasing your activity so your TDEE went up.
@cesse47 I set up a bullet journal on OneNote but I am not sure my to do lists on there are working as well as yours on the refridgerator. I also like how you condensed your goals into just 3.
This morning I didn’t lose but I didn’t gain and I am at my low. This is a win since it is so easy for me to pop up a pound or 2.
Today’s To Dos:- Prelog my food today - done
- Get exercise preferably my strength training routine since I would like to get it in twice this week.
- Drink my water!
- Get organized for the trip to the beach (not all needs to be done today except for lists):
Make shopping list
Make packing list
Go shopping
Pack - Make dinner (Hawaiian Chicken Long Rice) - This dish is made with bean threads so long rice isn’t rice it is a noodle made from mung beans and is also called cellophane or glass noodles since they turn transparent when cooked. So it is a low carb dish with lots of vegetables. It is a traditional Luau food.
If I go shopping that will be my activity item for the day. I think that coming on here after breakfast was a great start to my day so I may make it part of my weekday routine.
Have a great start to your week, all.5 - Prelog my food today - done
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I've been told you all like to know what we're eating for our meals, so here you go.
Boyfriend has had WLS and has to avoid high-carb foods; I have IBS which hates a lot of beans and cruciferous vegetables, as well as a fructose intolerance. Girlfriend and I both work to eat low quantities of nightshades, and she also has a anaphylactic walnut allergy, as well as raw egg intolerance.
Breakfast: Quichecake (Bacon, Swiss, and caramelized onion). Sausage muffin sandwiches. English muffins with butter and sugar-free jam. Coffee and tea.
Monday: Chicken and jalapeno quesadillas, chips.
Chicken piccata, pasta, pan-seared asparagus, garlic bread.
Tuesday: Hamburgers and chips, dill pickle spears.
Pepper steak, rice/cauliflower rice.
Wednesday: Black Bean Stew with sour cream and pulled pork garnish, cornbread muffin. (I will have a leftover hamburger.)
Hot and Sour soup, char sui pork with hot mustard, fried rice, crab rangoon.
Thursday: Pulled pork in wraps or buns, chips, dill pickle spear.
Bison/pork meatloaf, mashed potatoes/mashed cauliflower/rice pilaf, green beans. Roll.
Friday: Leftovers or chicken fingers, chips, dipping sauce.
Beef enchiladas, rice, beans, salad/Taco salad.
Saturday: Hot Italian beef sandwiches, chips.
Peanut pork, jasmine rice/cauliflower rice, Thai spinach.
Sunday: Burritoes, chips.
Eggs, sausages, hash browns, toast.
As always, if you want a recipe, ask, and I'll give it.3 -
Hi all! I'm checking in after been AWOL for the last ten days or so. No weight to report as I'm not stepping on that scale for a while. I know I've gained in that time since I was eating carelessly and not putting in the effort to get my steps completed. I could list my excuses (mostly work), but it's not very relevant. Today was a good day - back to mindful and careful eating and the dog is in for a treat tonight in the form of a long walk. My wreckless week+ felt horrible: achy knees and that "I want something, but I don't know what...cereal? chips?..." mindset. Bleh!! Let's finish July strong!4
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Isn’t it great how a new piece of workout gear or clothing can get you excited to exercise? Sometimes it’s great incentive! With that in mind...check out my cute new swim shirt! I had such a great workout today because I didn’t have to worry about my back getting sunburned. ☀️☀️
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