July 12 Sign In
Mrs_Hoffer
Posts: 5,194 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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Consistency. Taking action is the first step to reaching your goals and having success in life. But it's persistence in doing those actions repeatedly that is going to get you the results you're after.
The UAC helps us to be consistent every day on 3 main points: exercising, logging & staying within our calorie budget.
I can attest that my greater success this year as compared to last year is due to consistency.
What actions have you taken to ensure you can be consistent in meeting the UAC goals?
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Just want to share something. Maybe someone will find this useful
"Forgive yourself. RESPAWN, GET BACK IN THE FIGHT"
https://www.nerdfitness.com/blog/fallen-off-the-wagon-today-is-national-respawn-day/?&Id=2799955&utm_source=rebellion&utm_medium=email&utm_term=tough-love&utm_content=text&utm_campaign=blog_blast&inf_contact_key=310e25e687202d32a4b0eda2af13e8f234bc1cc172df786974c5dfeac18f0bfe4 -
12th July
Yes under by 140 calories, hvent been able to do that in a while. Also said no to the offer of my bil buying me a kebab for lunch.
Yes pretracked.
Yes walk 20 min amd weights 45 min. Increased my weights by 5 kgs today.
Really great day today. Feeling gud and motivated to loose this 1.2 kgs slowly and keeping it off. Night team. Xox
Consistency actions, being in the moment to avoid mindless grazing. Allowing myself a treat everynight to not feel deprived. Lastly get workouts done in morning to avoid procrastion. Xox5 -
Yesterday @biketheworld had a post where she showed a graph of her weight loss resembling a stock exchange ticker! It made me want to go and take a look at mine!
For me, the CONSISTENCY of checking in to the UAC (along with the big 3 - calories, exercise, tracking) means that even though I've had many "ups and downs" (mentally) over the past 3-4 months (injuries, death in the family, vacation, family visiting), I've not GAINED my weight back! Every month I keep saying that "this month" I'm going to get back to it and actually LOSE again, but I haven't, for one reason and then another. But when I look at my progress overall, it makes me happy that I haven't gained weight!!!! That's a huge first for me!
This group is filled with people that are extremely insightful and inspiring to me - I appreciate all of you and I'm learning so much this time around! I'm confident that I'll be able to keep my weight off this time, and that makes me so happy! (I'm within about 20 lbs of my goal weight!)
Side note: @oh_jackie it might interest you to note that in my graph, the big initial drop around Oct of last year was when I did a 40 day (no chew) fast. I drank 1 smoothie/day, no juice other than cherry juice (unsweetened) and low sodium V8 juice (again, 1 per day). I know you've been doing the fasting, and I just haven't been able to get back to it (mentally).6 -
Thanks @Winner_in_Life I just finished the article you recommended. I agree with the author in that I OFTEN have to remind myself that there's no shame in failing when it comes to weight loss. The world is full of people who "kept failing, but kept trying, and then finally -something clicked". For me, this has to become a lifelong journey... not just a "diet". I'm learning how to make it a way of life - for a healthier life. So the exercise itself is not nearly as important as building a routine of working out that will fit into my life for the long haul.7
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@Mrs_Hoffer your weight loss chart is incredible! If that was my retirement fund, well, I’d be working a long long time - lol. Seriously, it’s really truly inspiring. Good for you!
@Winner_in_Life - thanks for the link. So much truth there. Gives me something to think about.
@Jana_2020 - What actions have you taken to ensure you can be consistent in meeting the UAC goals?
This is an excellent question that I don’t have an answer for. I’m eager to hear what others say.
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congrats @Mrs_Hoffer for your LONG term success. That is a wicked awesome accomplishment//
One thing I do want to point out tho is how transient fasts are as far as weight loss. Your graph is a perfect example. Now there are possibly other benefits to different types of fasts but honestly I do not think permanent weight loss is one of them. (not to be confused with IF which works for many people long term).
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
What actions have you taken to ensure you can be consistent in meeting the UAC goals?
Well one thing I do is prelog after lunch. That gives me an idea of what I have to work with for the rest of the day. Sometimes adjustments are made but usually things are in the ballpark.
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Awesome graph @Mrs_Hoffer!!
Inspired me to dig mine out, too. I am most of the flatness of the maintenance portion.
I know if I keep things in that green zone, I will never be too heavy again. My overweight number is 166 by BMI of 25, so I set my absolute top weight at 160, and actually keep an average yearly weight in the 156’s with an alert weight of 157.3.
It honestly freaks me out that I lost 31% of my starting (and longterm) weight.,I got 10-12 pounds higher twice for 1-1.5 years each time.
I am so grateful for all the apps, watches, easy calorie tracking, and most of all communities that are now available to help us be successful!!! It’s never been easier!
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Consistency became really difficult after I retired, because my routines went out the window as it felt like a long holiday/vacation. But I hit reality after a couple of years and found I had become obese, unfit, blah blah. Time to get a grip, which I did with MFP. I started new fitness routines, new eating patterns and became consistent again. It worked!
The virus threatened that as I had to give up the gym and the swimming pool.
But UAC has helped to instill new habits.
To maintain that consistency, I find that getting out on my bike in the morning gets the day off to a good start.6 -
hey, everyone!
so, i'm kind of losing track of the daily check in thing here, so i think i am going to officially relinquish my shot at the winner's circle. with that said, i'm sticking with the requirements pretty well, and intend to keep doing so. i had a couple of days where i didn't work out because i had my first mammogram ever and my boobs were NOT. HAVING. IT. !!!
outside of that, i'm trucking along here pretty consistently with my food and exercise goals - i'm just having a hard time remembering when i checked into the group already or not and that aspect of this is driving me mad. for now i will just be checking in in an unofficial capacity and seeing what everyone is up to and drinking in all the positive vibes.9 -
Oh, the daily report:
Another pass day. A day of driving, but I did get some walking done. We're half way home, stopped overnight. Get home tomorrow, then back into the routine.8 -
I could hardly remember what date is today. The second day busy with decluttering. Clothes is done ☺️✅ Next: glass and porcelain. The difficult part - books. 😭 Nobody wants books and we can not keep all of them. And what are criteria for selection. Sad, very sad...
Today was 3 yes day. Did my Epic as the 1st thing in the morning. With 800 kcal well below my budget. Saved some for tomorrow dinner at Italian restaurant. Our boss invited us to celebrate his retirement. This is another thing which makes me extremely SAD. Now sleep. Tomorrow I have an early appointment for Corona test to present it in the evening 😊
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Thanks for sharing your graphs and journeys, it is inspiring to see that it can be done! This is my chart over the last year, it also looks like a stock exchange chart lol:
I have truly found that consistency is the most important thing!
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? Yes8 -
July 12
✅ - Exercise 20+ Minutes
✅ - Calories within budget (920 under, ate back 256 exercise calories)
✅ - Tracked every detail I consumed (all of it)
0 Pass Days Used
Personal Challenges Met: 8/12 days (2nd, 4th, 5th, 11th)
✅ - Net Carbs 30g or less (26g)
✅ - Protein 180g or more (195g)
✅ - All Scheduled Workouts Completed (2)- Balance/Mobility - 20 minutes
- Run - 45 minute easy effort pace (Zone 2)
I also did a 60 minute walk today.
What actions have I taken to ensure I stay consistent i meeting the goals of the UAC? Great question! I wasn't too sure how to answer at first.
I have joined a few monthly challenges that specifically target the kinds of workouts I do on the MFP forums where I declare my monthly goal for my workouts and track that. I think that helps to ensure I don't just "stop walking" or anything like that because I feel like I don't really need all that walking any more. Not only do I try and hit the goal there, but then also here in the UAC.
I set a schedule for my workouts in Garmin Connect which show up on my watch and phone. When getting ready to start the workout on my watch it will prompt me with the scheduled workout and ask if I want to start it. There have been a couple times I was tempted to just run easy on a workout day but that tiny little prompt on the watch, along with knowing I have to back out and go through the trouble to pick a different workout to avoid having my watch alert on all the wrong metrics throughout the whole run is enough to make me not back out and just stick with the plan! Whenever I'm in the app on my phone a pending workout is always right at the top, reminding me to do it, making it harder for me to ignore it!
I ensure I have meal options I can have ready quickly for busy days where I need something with minimal to no prep time. I have those meals saved in MFP which also saves time logging them. I make sure each of those meal options has a certain macro ratio to keep me on track so I don't wind up having to have some meal that is 100% fat or anything weird like that.
I prelog a lot of meals, and update whenever it changes using the app on my phone.
I have established a routine for my workouts to try and prevent the "going to do it later" thing. Part of that is out of necessity as I have very little time to spare anyway. So I must get it done in that window. I get my Balance/Mobility routine and run completed before starting any commitments for the day. I used to jokingly explain my early morning run to people as "getting it in before my brain figures out what I'm doing". That really just leaves me to focus on getting strength workouts done as scheduled later in the day. For that I have the Garmin Connect reminder above to pester me.6 -
Yes, yes, and enjoyed my yoga session today 5
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✅ - Exercise 20+ Minutes
✅ - Calories within budget
✅ - Tracked everything
1️⃣ Pass Days Remaining
Like @SummerSkier I log my basic intake early in the day so that I can check that I will hit my macros/micros, and keep my CI < CO.4 -
7/12
✅ Exercise - 1 walk, 3 run on treadmill because apparently we have thunderstorm warnings from now until the end of time.
✅ Calories
✅ Tracking
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All three done no walk decided to do one more rest day for my knee contractor finishing up also we all know how loose ends can be but he is an awesome contractor. We are almost done!!!
Consistency? I realize that if i do not log every day do not weigh myself I know that does not work for everyone but if I don’t I am curious all day long and it bothers me these are the things that keep me focused it’s a game can I outdo yesterday? I am also a firm believer in slow and steady wins the race !!4 -
7/12
Exersised yes
Caleries yes
Logged?-yes4 -
July 3 - July 11 - pass days. I was with my 5 year old grandson. I was very active and ate well. I did not track. I was asleep every night by 9pm and up at 6am. We had a great time.
Monday, July 12
Tracking: Yes
Calories: under
Exercise: Yes,
- Full body warm up - 10 min
- Warm up ride - 5 min
- Indoor ride - 45 min
- Cool down ride - 5 min
- Post ride stretch - 5 min5 -
chanstriste13 wrote: »hey, everyone!
so, i'm kind of losing track of the daily check in thing here, so i think i am going to officially relinquish my shot at the winner's circle. with that said, i'm sticking with the requirements pretty well, and intend to keep doing so. i had a couple of days where i didn't work out because i had my first mammogram ever and my boobs were NOT. HAVING. IT. !!!
outside of that, i'm trucking along here pretty consistently with my food and exercise goals - i'm just having a hard time remembering when i checked into the group already or not and that aspect of this is driving me mad. for now i will just be checking in in an unofficial capacity and seeing what everyone is up to and drinking in all the positive vibes.
@chanstriste13 I check in daily in the evening, after I've closed my food diary for the day. I copy/paste my stats daily from my "notepad" on my laptop and just update my # of pass days in the notepad if/when I take a pass. My suggestion is to pick a time of day that's most convenient and do it everyday at the same time. I do hope you'll stick around and continue checking in each day - regardless of how many passes you've taken! We're so glad you're here!! 4 -
I agree that consistency is key in weight loss and maintenance. I’ve been an avid exerciser my whole life so that’s never been a problem. But eating properly, in moderation has been at times. I make sure to have on hand fresh produce that I actually want to eat. It doesn’t matter how much healthy produce I BUY, if I don’t actually EAT it. One thing my husband and I like to do is eat a big salad as an appetizer while the rest of the food finishes cooking. I get the salads ready early. Or actually today for the first time in my 31 year marriage, my HUSBAND made our salads!( my daughter is in town and we were doing an errand that ran late)5
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Exercise:✅
Tracked:✅
Under:✅3 -
July 12:
✔️ EXERCISE: 50 minutes.
✔️ CALORIES: 1360/1600
✔️ TRACK: Yes.
PASSES USED: 3/3 (3Jul)(4Jul)(Jul8)
❌ Yoga/stretching (daily) 8/12 (Jul4)(Jul7)(Jul11)(Jul12) My back is better today. But I didn't want to push it.
❌ Strength training (M,W,F) 4/5 (The grandkids from Arkansas are visiting and I just didn't get around to this today!
Personal Challenges Met: (5/7) (Jul4)(Jul7)(Jul11)
"Push yourself. No one else is going to do it for you." ~Unknown."
I'm doing MUCH better this week..... I've increased the amount of protein I'm eating at each meal and it's helping me to feel satiated much longer. There's been a couple days this week I didn't even need my afternoon "snack"! I'm back in the office tomorrow and I've already packed my snacks (carrots, celery, radishes, and cucumbers from my garden!) I'm bound and determined to make it through tomorrow without eating ANY of the "freebie" food and snacks that they're gonna have laid out for us at work!! 5 -
On most days, I am very conscious of the which food portions have how many calories. But, today was another oddball day. Unlike @victorious55 when declaring "the kitchen is closed", our kitchen is closed for 3 days due to sanding, varnishing and then the final polish. Rose and I went to a Greek restaurant and then for dessert. A pass day due to inconsistency.
Exercise was very good.
Calories were over, but not by a big margin
Tracking was too late!
Pass Day #3 for July.7 -
@mrs_Hoffer i loved ur post and i cldnt agree more, this group def allows us to keep on keeping on!!! Ur doing an awesome job my friend and hve come such a long way!! We all hve!! Xo
@Winner_in_Life thank u for sharing the article its just wat alot of us need to hear right now. Xox
@MadisonMolly2017 yesssss ur so right tech and support such as uac is def helpful. Connecting with like minded ppl has personally bought me so much awareness into self sabotaging behaviours etc. Other ppls experiences and sharing has made me be way more honest about things. Xox
@lesdarts180 morning bike ride is def a way to start off the day right!! Good 4 u! Xo
@chanstristie13 i hve times that i hve gotten lost with posting too. I find just b4 bed to be good time or 1st thing the next morning. Maybe that might help u? All the best with it! Xox
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quick on time post. day was crazy occupied with this house stuff. No formal exercise, but I did 6 miles today and 87 flights of stairs without leaving my house. So I am taking exercise credit. :P
today is a 3 yes day6 -
Yes, yes, and yes.
However I have to confess to eating last night after posting, so yesterday was a pass day, my second this month...5 -
Did I keep track of everything I ate and drank? yes
Did I stay within my calorie budget for the day? yes
Did I exercise for at least 20 minutes? yes- Treadmill: 35 min / 2.15 mi
- Pool (light exercise)
Apple rings closed: 12/315
