September 16 Sign In
Replies
-
Yes x3
Under and walked4 -
[quote="josefinejem;c-4534396
Oooh, was that a private class or is it publicly available? I did TKD for some ten years, would love to try something like that!
[/quote]
That is so cool! 10 years!!! Just WOW!!! I have been at it only about 8 years, 5 years competitively. I did ITF.
Sorry, this one was a private class form my training center. There is a guy I know, Simon Scher, on YouTube that has some full classes. (Nice guy IRL) I am searching YouTube for TKD classes as well. I'll let you know if I find anything good.
2 -
MadisonMolly2017 wrote: »keith250in2021 wrote: »Yes for all three. Getting a little more difficult. Sixteen days down!
What is becoming more difficult?
Good morning Molly. The urge to eat unhealthy seems to be greater. The cravings are less overall. Just trying to change years of bad habits like eating when I'm not hungry.2 -
Yes x 33
-
Exercise: No
Calories: No
Track: Yes
3 -
keith250in2021 wrote: »MadisonMolly2017 wrote: »keith250in2021 wrote: »Yes for all three. Getting a little more difficult. Sixteen days down!
What is becoming more difficult?
Good morning Molly. The urge to eat unhealthy seems to be greater. The cravings are less overall. Just trying to change years of bad habits like eating when I'm not hungry.
@keith250in2021
Hi Keith,
Let us know if you want any suggestions.
#MarathonNotASprint
#🐢1 -
heidipatterson100 wrote: »That is so cool! 10 years!!! Just WOW!!! I have been at it only about 8 years, 5 years competitively. I did ITF.
Sorry, this one was a private class form my training center. There is a guy I know, Simon Scher, on YouTube that has some full classes. (Nice guy IRL) I am searching YouTube for TKD classes as well. I'll let you know if I find anything good.
I did TAGB which is UK specific, absolutely loved it. After that did a bit of Kung Fu, Krav and kickboxing - but I haven't done any martial arts now for about seven years. 😕 You've inspired me have a look on YouTube too!
2 -
Pass Day #4?
I did not have a plan for the day and then the day got away from me....so much so, that I threw in the towel. You know what they say, if you fail to plan, then plan to fail!!2 -
MadisonMolly2017 wrote: »keith250in2021 wrote: »MadisonMolly2017 wrote: »keith250in2021 wrote: »Yes for all three. Getting a little more difficult. Sixteen days down!
What is becoming more difficult?
Good morning Molly. The urge to eat unhealthy seems to be greater. The cravings are less overall. Just trying to change years of bad habits like eating when I'm not hungry.
@keith250in2021
Hi Keith,
Let us know if you want any suggestions.
#MarathonNotASprint
#🐢
Thanks, Molly! I can always use suggestions. Trying to undo bad habits is tough.1 -
@keith250in2021
Ok, here are some things what I’ve learned over the past 5 years (Lost 72-78 pounds over 3 years, maintained 2 years.
MAINTENANCE is the goal - not weight loss.
Baby habit changes (1 per week) that then are continued as You add another the next week allow for gradual changes that can become permanent...and support your maintenance.
Make sure you eat enough. Starvation is not necessary & can cause the desire for unhealthy foods. I never lost more than 4-5 pounds a month Because I didn’t want to get super hungry & I didn’t want to lose even more muscle. It’s not a race.
———
This is a habit change task not a weight loss task because it’s only by shifting your habits gradually that you can maintain. Habits trump willpower every time.
Focus on health. Are there labs you wish were better, things you wish you could do or that were easier for you to do. Focus on them. #HealthFirst
———
I used The NOOM app that has a personal coach to help me make those small changes. Highly recommended.
———
Drink lots of water. Eat protein at each meal.
———
For unhealthy foods that called to me, I really paid attention to how they tasted. For example tortilla chips. I let one sit in my tongue. Cardboard once the salt went away. But I still wanted them, so I said okay, unsalted only. Weighed them out. After a couple months, I decided there were other things I’d rather eat for those calories & I never looked back. MY Choice.
Pasta. Pasta without the salt, fat, etc had no taste. I just stopped eating it one day. No taste. Just a vehicle (for me) for salt & fat.
So, slowly I addressed my “problem” foods. Sometimes eliminating, sometimes substituting something else, etc.
Gradually.
And guess what, now those goods don’t call me. It’s a freakin’ miracle.
Gradual changes, I think, allow our bodies to reset. Especially if you exercise daily, which you do!!
———
Develop your interests. With maintenance, the goal is to Live Your Life! What do you love? What do you want to learn & do? Begin these things now! Identify passions & purpose that fill you up as your good used to!
———
Eat slowly, smaller plates, bowls, cups. Savor each bite. Why eat if you’re not paying attention?!
Weigh your food. Your calorie counts will be accurate.
———
Over time, I created a breakfast & a lunch I love. I recommend it. Some will do several, but I love mine so much that I just eat them.
Makes it very easy to track & you develop a habit - fewer decisions
———
Enter your dinner before eating it so you don’t accidentally go over your calorie goal.
———
Treat daily or weekly body weigh as data - not some judgment if your worthiness or goodness. Just data.
———
———
Get smaller clothes as you get thinner sooner rather than later -second hand shops are good for this as you slim down!
———
Forgive yourself for how you are in the past. Really.
I hope at least some of these will be of help.
Best,
Maddie1 -
Typos:
Begin these things now! Identify passions & purpose that fill you up as your FOOD
used to!
Forgive yourself for how you ATE in the past. Really0 -
@MadisonMolly2017 I am copying your last two entries over the What's on your mind today page, so that everyone can find them easily again. I also suggest that they get posted pretty much at the top of each new month's What's on your mind today as encouragement to newcomers, and reminders for "still trying to get there" repeat members.2
-
@MadisonMolly2017 I loved your Y M C A from the 15th. I am copying it to the What's on your mind today page so that I can review it later, and set up my own variation.
0 -
No, no and yes to exercise.1
-
MadisonMolly2017 wrote: »@keith250in2021
Ok, here are some things what I’ve learned over the past 5 years (Lost 72-78 pounds over 3 years, maintained 2 years.
MAINTENANCE is the goal - not weight loss.
Baby habit changes (1 per week) that then are continued as You add another the next week allow for gradual changes that can become permanent...and support your maintenance.
Make sure you eat enough. Starvation is not necessary & can cause the desire for unhealthy foods. I never lost more than 4-5 pounds a month Because I didn’t want to get super hungry & I didn’t want to lose even more muscle. It’s not a race.
———
This is a habit change task not a weight loss task because it’s only by shifting your habits gradually that you can maintain. Habits trump willpower every time.
Focus on health. Are there labs you wish were better, things you wish you could do or that were easier for you to do. Focus on them. #HealthFirst
———
I used The NOOM app that has a personal coach to help me make those small changes. Highly recommended.
———
Drink lots of water. Eat protein at each meal.
———
For unhealthy foods that called to me, I really paid attention to how they tasted. For example tortilla chips. I let one sit in my tongue. Cardboard once the salt went away. But I still wanted them, so I said okay, unsalted only. Weighed them out. After a couple months, I decided there were other things I’d rather eat for those calories & I never looked back. MY Choice.
Pasta. Pasta without the salt, fat, etc had no taste. I just stopped eating it one day. No taste. Just a vehicle (for me) for salt & fat.
So, slowly I addressed my “problem” foods. Sometimes eliminating, sometimes substituting something else, etc.
Gradually.
And guess what, now those goods don’t call me. It’s a freakin’ miracle.
Gradual changes, I think, allow our bodies to reset. Especially if you exercise daily, which you do!!
———
Develop your interests. With maintenance, the goal is to Live Your Life! What do you love? What do you want to learn & do? Begin these things now! Identify passions & purpose that fill you up as your good used to!
———
Eat slowly, smaller plates, bowls, cups. Savor each bite. Why eat if you’re not paying attention?!
Weigh your food. Your calorie counts will be accurate.
———
Over time, I created a breakfast & a lunch I love. I recommend it. Some will do several, but I love mine so much that I just eat them.
Makes it very easy to track & you develop a habit - fewer decisions
———
Enter your dinner before eating it so you don’t accidentally go over your calorie goal.
———
Treat daily or weekly body weigh as data - not some judgment if your worthiness or goodness. Just data.
———
———
Get smaller clothes as you get thinner sooner rather than later -second hand shops are good for this as you slim down!
———
Forgive yourself for how you are in the past. Really.
I hope at least some of these will be of help.
Best,
Maddie
Molly...honestly, thank you very much for taking the time to write all of this. I am saving all of this so that I can continuously remind myself of it. Also, congrats on your five years on track. Your accomplishment is very inspiring and helps me believe I can do it too! Thanks for all of your motivation and inspiration in the group. It's much appreciated!1 -
@MadisonMolly2017 That post that you wrote specifically for @keith250in2021 is one of the all time most important posts ever written for the UAC.
I’m on the road and connected by phone so I cannot save it until nor share it until some future date.
Thanks for sharing and encouraging Keith...and me too!
Rick1 -
Yes x 31
-
Daily post
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? Yes1 -
Sept 16
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
Kitchen close? Yes
Pass day 0/3 (this is for accountability to myself and my records)1
