August 9
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?
0
Replies
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One of my biggest challenges is emotional eating. The last few weeks have been especially bad. Does anyone else have this issue? If so, what have you done to help yourself overcome it?
https://www.helpguide.org/articles/diets/emotional-eating.htm
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9th Aug
40 min weights and 40 min walk, tracked & under. Xox6 -
9 Aug
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
as far as emotional eating, I can't really comment. When I get REALLY stressed I get a knot in my chest and stomach so big that I have to make sure I eat enough... But I definitely agree that exercise is a wonderful antidepressant. That's why injuries are so tough because not only are you hurting but you can't get those endorphins either. boom. double whammy right there.
Have a great Monday everyone
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AUG 9
Exercise ✅ [1:10 h walk + 1 h strength training]7 -
3xyes
Epic lower body+3km walk in the evening 😊7 -
3x yes. Swimming as exercise. Only just on the calories though.
I'm definitely an emotional eater and I find it really hard to fit exercise in when I'm stressed and busy. I'm on maternity leave right now but when I'm working it's full time as a teacher working long hours and then coming home to do childcare.
I find routine is much easier than motivation. If I cycle into work on certain days a week then I'll always cycle. If I run 3 times a week and it's a routine then it happens regularly.7 -
09/08/2021
Exercise – yes, bike ride 30 minutes, plus light cardio (ribs still sore)
Tracking – yes
Calories – yes
I can’t say anything useful about emotional eating. I don’t turn to food as an anti-anxiety drug. In fact, when my son was so sick earlier in the year I lost weight, and I have had to make a conscious effort to eat more during April/May/June.
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August 9
UAC Goals
✅ - Exercise 20+ Minutes
✅ - Calories within budget
✅ - Tracked every detail I consumed
Pass Days Used: 0/3
Additional Challenges
✅ - Net Carbs 30g or less (29g)
✅ - Protein 180g or more (199g)
✅ - 5+ Fruits/Veggies (6)
✅ - 15k Steps or more (18,929 so far)
✅ - Eat back fewer than 30% of exercise calories (26% - 321 of 1230)
Additional Challenges Met: 9/9 days
Today's Exercise- Morning Walk - 70 mins (4.24 miles)
- Afternoon Walk - 73 mins (4.19 miles)
As for today's topic, I feel this is a subject I have lived through (still do), although I probably termed myself more of a stress eater (not that it is truly much different other than the words used).
I don't have any easy answers. But I have a simple term to describe it, "pathological escapism".
The real trick is finding the right ways to deal with that per individual.
For me, it means very much exactly that, "dealing with it". Head on.
This probably sounds vague, and in a sense must be so because our experiences and triggers can be vast and uniquely individual.
Identifying when you are trying to cope and identifying your preferred escapist methods (the ones that do you the most harm to your life) is extremely helpful. Then you can at least become cognizant when you are starting up another escapist episode and can maybe stop it with some diversionary tactics instead.
ETA - It can also be important to realize that there may be more than just eating. I actually found I might turn to other things, then start grazing while doing those other things...just as an example. The trick is to learn what you need to control to keep control. It's not the same for everyone.9 -
Yoga, tracked, and at7
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✅ - Exercise 20+ Minutes - 90 minutes, aerobics/walking/HIIT/dancing
✅ - Calories within budget
✅ - Tracked everything
3️⃣ Pass Days left
7 -
Did I exercise for at least 20 minutes? Yes, rowed for 20 minutes and walked to and cr train station (25 min)
Did I stay within my calorie budget for the day? Yes, although I went over my budget on Friday and Saturday when I was out of town for a friends wedding. Getting back on track now and trying to give myself credit for being honest about my consumption on those days.
Did I keep track of everything I ate and drank? Yes8 -
Monday 9th August;
Exercise: 30 minutes morning walk and did a fair bit of running around yesterday too ✅
Tracked calories: yes ✅
Stayed under calorie goal: ✅
It was another beautiful sunny day so had another beautiful walk. I love my early morning walk, makes a great start to my day 🥰
Day 9
2/3 pass days used7 -
✅✅✅
Pass days remaining: 2
I’ll be back later tonight or tomorrow for today’s topic discussion!7 -
Aug 9:
C✔️ T✔️ E✔️
PASSES USED: 0/3
❌ Net carbs <25%? No. 26%. *I think it was a little too much fruit today.
❌ Protein >100g? No. 99g.
✔️ Yoga. Yes.
✔️ Kettlebell.
❌12k steps. Lol. Nope! I got a new phone this afternoon and forgot all about getting step! Hahaha. But in my defense, I needed a rest day after yesterdays 32k steps!! Lol.
But with all the craziness today, I'm 😊 that I stayed under my calorie goal!! No pass day for me!!
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@Jana_2020 - I couldn’t agree more about exercise being an excellent anti-depressant. There’s something about getting your heart thumping and breathing some fresh air that really helps clear my head. But I’ve also had times that all the exercise in the world wouldn’t help and I myself was on antidepressants for a couple years and I was really grateful for them.
Yes to all 3
Pass days: 1/3
Freggie report:
Week of July 18 avg 4.42/day
Week of July 25 avg 3.42
Week of August 1 avg 4.57
Sunday: 7
Monday: 58 -
Yes, yes and yes
Walking. I wish I had done more but I will try to do more tomorrow.
In regard to emotional eating, the answer is yes. I have always been an emotional eater but I am better at dealing with it. I have learned to isolate myself and just sit in silence until I feel able to cope. I also like to do a meditative body scan which often helps me to acknowledge that I have no actual hunger.11 -
✅✅✅9
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Did I exercise for at least 20 minutes? -- yes, 3.22 mile walk
Did I stay within my calorie budget for the day? yes
Did I keep track of everything I ate and drank? yes
8 -
Tracking:
Calories:
Exercise: 8 -
@Jana_2020 “Exercise is the most underrated antidepressant.”
I’ve never read that before but it is surprisingly true. Many times when I have come home grumpy and unpleasant, Rose has sent me out to the barn to do some chores. I always feel so much better after some exercise.
It’s much too easy to look for that feeling in alcohol. I’ve done that too.
It doesn’t work as well as exercise10 -
Today was a good day!
Calories: well under my limit
Tracking: good
Exercise: active stretching and then cardio/strength exercise9 -
Did I exercise for at least 20 minutes? Yes. 30 minute Cubii
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
8 -
3x yes.
I eat when I get nervous. After a meeting, as I process the info, is the danger zone.9 -
@Mrs_Hoffer - congrats on getting all those steps in over the weekend!!
Monday, August 9
Tracking: Yes
Calories: under
Exercise: Yes, playing soccer, airplane, running, chasing, and general mayhem with a 6 and 3 year old all day, plus house cleaning - my steps are amazing and I am exhausted.
Pass days to date - 25 -
August 9th:
✅ Tracked all my calories
Stayed under calorie goal Exercised more than 20 mins
6/9 days
3/3 pass days used
Dang, all three pass days used already. I am falling down with a cold and didn't feel up to exercising. Plus we got takeaway for dinner and I ate wayyyy too much. Still in deficit for the day, but over my goal. Feeling a lot better after a good night's sleep but have to go for a covid test this afternoon just in case. There are no cases within hundreds of kilometres of here, but I work on a mine site where people come from all over so it's a possibility. And I'm not allowed back on site at work until I'm symptom-free and have a negative result to show them. Feels like overkill but can't be too careful!
As for today's topic, I could probably write a novel. I'm still working on the best strategy for me personally, so I'll be reading everyone's responses with interest!8 -
@Jana_2020 Thanks so much for bringing up this topic which i am extremely passionate about as its only something i am learning to get a grip on. Also thanks 4 the link, great read! Really looking forward to see ppls comments on this. Ill post my strategies shortly!!
@SummerSkier ur sooo right about exercise!!! I was 1 of those peeps that wld push myself and thought i was invisible now if i feel any lil niggle i slow it right down as i was out of action for almost a year at 1 point and now i dnt take that 4 granted.
@genevermfp awesome tip thanks 4 sharing!
@Winner_in_Life ur post really resonated with me!
@orlingsberg yayyy to u, being honest about it all is the hardest part! Well done!
@healthymumlife i agree i always hve felt so much better about my day after a morning walk. Great work!
@Mrs-Hoffer no pass day!!!! Huge win 4 u!! Also am i reading that right is it 32,000 steps... oh myyyy!!! Wat a machine!!!
@biketheworld Depression is just ur mind and body saying u need deep_rest! I heard that a few years ago and it really rang true! So pleased to hear that they were able to get u thru that!
@znaoiec love ur strategies, i took a screen shot. Thanks.
@Rangerrickl ha ha Rose is one smart wife. Ur so right exercise is so much more effective and healthier than say alcohol or food. My hubby also tells me he notices im a much happier person wen i work out.
@Jefferyd its great that u hve been able to identif ur trigger. Its not easy to do so good 4 u!
@twistedsassette darn how annoying for u... they are starting to lock down some regional areas so im hoping we stay open. Get well soon.
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Yes x 3, hiking for exercise
Emotional eater here. When I worked in the hospital, there was extreme stress, and there were always treats out. I could not resist, I was craven, and shoveled food all day. So did many others. We all gained weight in our attempts to self sooth.
So I left the hospital, and got a less stressful job. That's how I control the emotional eating. I try my best to stay out of overwhelming situations. When I feel the overwhelm coming, I do something to deescalate, like reframing how I think, going for a walk, gym, calling a friend etc. The trick for me, is to nip it in the bud.
9 -
Did I exercise for at least 20 minutes? -- yes, two walks each over 20 mins and 15 mins yoga
Did I stay within my calorie budget for the day? yes
Did I keep track of everything I ate and drank? yes7 -
✅✅✅6
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biketheworld wrote: »@Jana_2020 - I couldn’t agree more about exercise being an excellent anti-depressant. There’s something about getting your heart thumping and breathing some fresh air that really helps clear my head. But I’ve also had times that all the exercise in the world wouldn’t help and I myself was on antidepressants for a couple years and I was really grateful for them.
Yes to all 3
Pass days: 1/3
Freggie report:
Week of July 18 avg 4.42/day
Week of July 25 avg 3.42
Week of August 1 avg 4.57
Sunday: 7
Monday: 5
@biketheworld WhooHoo!! 🥑😘🍏😃🌶🍇2
