September 10
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Sept 10th
Exercise - Yes, 20 min stretching plus 30 minute walk in the woods with my 5 year old, who actually kept up a reasonable pace
Tracking - Planned the day and followed the plan until...
I was on my own with the kids as my wife away for the night, which is something that hasn't happened for a very long time due to COVID. I got the kids pizza and made myself a delicious salad. But they finished dinner quickly and I wanted to get them right to bed because I knew it would take longer with just me, so I didn't finish my salad. Then after I got them ready for bed I had to put away the leftover pizza (we always order a lot of pizza) and just got out of control nibbling the pizza. There is a reason my wife and I have arranged things so that's not usually my job.
Pass days 4/3!
I already have today planned out - I did that yesterday morning and did some food prep too because I knew I wouldn't have energy at night last night. So that was good.
Re: today's question - I think this challenge is the first time I've ever tried to really consistently do this thing every day. Otherwise in maintenance phase and in weight loss phase I kind of expect myself to do it only 80% of the time, and I just keep chugging along at that pace. Thus my name, slow and steady. So getting back on track after a slip up is not really a thing - I'm just mostly on track and sometimes not. After failing the challenge last night, I am kind of giving some thought to whether this kind of trying to do it every day is helping me or not. I think it is helping me identify what gets me off track. Ultimately I think that the goal of checking in every day is helping and reading everyone else's posts is definitely helping. But I think I may need to in my own mind stick to my ~80% goal and not try for every day, because I do find myself getting into a mindset of "oh, well, I failed and let's just give up," which I actually never have had before.5 -
@MadisonMolly2017 - what a fabulous topic and advice. I think you could start your own podcast!
The responses were really interesting and I appreciate every one.
The difference for me this year, is simply not giving up when the scale stopped moving. Sometimes weight loss stalled because I was being stupid, sometimes it stalled for who knows why. But I keep coming back, I don’t give up, I celebrate that I’m not back where I started because normally that’s what happens. If not for this group and the other resources I’ve tapped into (like half size me, which I learned about here) I have a completely different outlook about the process.
This week, weight is falling off, everyday I’m a little shocked how much I’m down. This is after a couple months of stalling and frustration. Had I given up, I can guarantee you I would have gained everything back plus a few. “Transformation happens when you keep coming back when things are tough, not when things are easy.” That’s not an exact quote from Heather but it’s one that really stuck with me.
This was an eye opening moment for me. Learning that taking a break from dieting doesn’t mean going back to old habits, it means doing all the things you did to lose the weight, but just allowing yourself a few more healthy calories. I don’t know why that was such an “aha” moment for me, probably because in the past I thought it was one thing or the other 1) diet to lose weight 2) eat everything in sight. I still can’t claim to have this fully figured out, but I’m on my way.For myself, I learned that I don't need to take a break because eating healthy and exercising should be my normal and not the other way around;
Rode 52 miles yesterday, felt like 82. Hills hills and more hills. I was exhausted by the time I made it home. And a little discouraged. I was hoping to participate in a 100 mile ride in a couple weeks but now am questioning whether I can pull that off or not.
8 -
September 10
UAC goals
✅ Exercise 20+ minutes
✅ Calories within budget
✅ Tracked every detail I consumed
Pass days used: 0/3
Additional challenges
✅ 3+ strength sessions in last 7 days (9/9, 9/7, 9/3)
✅ 17k+ steps (21,897 steps)
✅ 7 day avg. 7.5+ walking miles (8.5 miles)
Additional challenges met: 10/10 days
Today's Activities
🚶♂️ 78 min Morning Walk (4.26 miles)
🚶♂️ 95 min Afternoon Walk (5.22 miles)
7 -
Yes, yes and yes
Walking and HIIT
In response to the question, I think what is helpful for me is that my mindset has become that it is a journey not a destination. I go off course but use the tools that I have to right myself again. And I am kind to myself. When I look at my weight chart with all its spikes, I know that each spike tells a story whether good (vacation and loving times with family) or sadness and stress in my life.7 -
@mshawski - be well and take care.1
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I have gained and lost so much weight over many decades. I was either dieting, planning a diet, or epically failing at a diet. I tried to avoid medications for my autoimmune for years and thought I could control it with diet but other than restricting calories, I had other ideas. After numerous discussions with my doctors and specialists about nutrition, it became clear that they don’t have the answers Mainly because it wasn’t taught well in the med school (this is changing), their are so many conflicting views, more is being learned every day, everyone’s nutritional needs are different so there is a lot of trial and error (there is no one size fits all), patients want quick and easy fixes (meds), and as one doctor told me (and I am paraphrasing) - “I can’t get patients med compliant and you think I’d be more successful with their diet?” So I started reading studies and books and took some non credit classes. In the past, I focused on restricting calories and weight. I don’t do that anymore. I focus on my nutritional needs and eating within a time window. I have calculated what calorie intake I need and then fit my macros to that. Lately I have noticed that my carb intake is higher than I would like and that is because I am eating more desserts and sugar- sugar impacts my illness horribly and as I was eating smartie candies yesterday I thought about the effect and put them down without too much damage. So tracking helps me to become more aware of this. There is still some vanity involved, but I want to help my monthly infusions and hopefully spread them out more and maybe even one day stop. But since they are keeping me active and alive, I will do my best to assist them and not make their job more difficult.
Friday, September 10
Tracking: Yes
Calories: under
Exercise: Yes, Full body warm up 10 min, core 10 min, pilates 20 min, cycle 30 min, cool down ride, post ride stretch, full body stretch 15 min
Pass days to date - 29 -
@mshawski So glad the news was not the risk that deep vein would cause, but at the same time so sorry for the discomfort and inconvenience that the diagnosis will cause. Thinking of you — be kind to yourself as you wait some of this out.
And thank you for alerting me to ThredUP. I had never heard of this wonderful concept! I am glad you have chosen some sweet size 10s.
Julie1 -
Planned pass day 1. Exercised, logged, but had planned pizza for dinner, 200 calories over.
What works for me is setting a time in the future to clean up my diet, quit drinking, and lose weight. I had a death in the family this year, and I knew, I can't diet now. I let myself comfort eat, and I drank wine. And of course gained weight, and felt like hell. I set a date to stop drinking June 1st for a month, and succeeded. Then let myself go for July, and it just felt disgusting. By mid-July, I was looking forward to getting back on track.
In mid-July, I decided to start UAC on Aug 1st. For me, having a hard start date in future made me look forward to it. A light at the end of the tunnel. A way to regain some control. The last weeks of July I kept thinking, " can't wait to get this drinking and pigging out over with." I can't wait to be healthy and feel good again. I laid out my plans, and psychologically prepared myself, so when August arrived, I was very excited and enthused.
Sticking with it once I get to maintenance will be the tricky part, so I hope to continue to learn from the long-timers here. I'm so grateful to you all.7 -
.
~~~9 / 10 /2021~~~ Waving Hi ~~ 🧚🏼 ~~ BLESSings ALLways ~~ 💖 ~~
Exercise for at least 20 minutes .................................... ✅ ... 210 + min.
Stay within my calorie budget for the day ...................... ✅ ... I am
Keep track of everything I ate and drank ....................... ✅ .... I did
STEPS......... 29,200 + ........180 m Walking .... 30 m house cleaning .....
Documenting My CONSISTANCY = For personal ACCOUNTABILITY
(if there is a P=instead of number its a Pass Day)
1-2-3-4-5-6-7-8-9-10
.4 -
@Anya_000 I am sorry for your loss. And I am very glad you are here. Wishing you a very good weekend. 💛3
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9/10
Exercise: 86 minutes mountain biking, 55 minutes stretching and PT exercises
Tracking: yes
Calories: under
Pass days: 15 -
Thank you for such an excellent intro to the topic of the day for September 10 @MadisonMolly2017 and thank you to everyone who has posted! I have learned so much reading through all your posts. I never learned the practice of applied attention to maintain, and am so grateful for all those here who are practicing, learning, and sharing. For now, my every day steady effort is closely tied to UAC. This is month 2 for me on MFP and on UAC. It is helping.8
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@seilidhe You are still here and tracking so you can bounce back!! Maybe reread some of this past weeks post for added inspiration!! You've got this!
Thanks. I'm working on it. And I've read all the posts for this topic. I try to read all the posts for every topic. Everybody here is so inspirational and encouraging. It's a great place to be.
Someone posted something above about wanting more later than what you want now. Sorry, my brain isn't working as well as it should and I know that's not quite right, but maybe you know what I mean. I was at the grocery store this morning. I was in the "I'm already over and I really want something sweet" mode. I found myself in the bakery area, heading for the donut holes (a weakness of mine). I came to a dead stop and asked myself what the hell I thought I was doing. With a sigh, I turned around and went the other way. Came home and had some tuna with some crackers instead. Probably shouldn't have had the crackers, but I did and I logged 'em.
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victorious55 wrote: »Excellent opening topic @MadisonMolly2017
Failing is not the end. We are all humans and will fail. Weights are not a straight line . Therefore, forgiving myself is very important. This is a life journey I am learning to enjoy.
I have been on maintenance for the pass 11years and going back to that "before or starting weight" is not an option. Throwing caution to the wind is not an option. I was a weight watcher lifetimer until I was not longer within distance of WW office to do a monthly weigh in. That was when I joined MFP and later found this group. Therefore, I am like a detective whenever my weight creep ups. I evaluate everything that led me to that point and tackle them one by one. Most of the time, it happens when I am on vacations, stressed, and celebrations. But over the years, I have learned how to manage myself in each of these occasions. It has made it easier to come back.
For vacations, I have learned to enjoy the activities of the vacation. If I have to eat a special meal, then I will plan for it. Sometime, I work on losing some weight before the vacation if possible.
For stress, I have found that if I can anticipate the issues that will stress me then I can manage myself. For example, deadlines I tend to snack a lot. Therefore, I buy lots of veggies, fruits and nuts. But I have learned too much nuts can affect me. That is why nuts is part of my accountability item.
For celebrations, same attitude as vacations. Enjoy the purpose of the celebrations.
Tracking and being in a group like this has really help!
Thank you @victorious55 ! You e pressed what I do, too! Congratulations!!2 -
Mrs_Hoffer wrote: »Sept 10:
✅✅✅ Exercise today was a 40 minute walk this afternoon when my first massage client of the day failed to show up or call to cancel/reschedule her appointment.
At least I got some steps out of it! Lol.
@mshawski Oh my! I hope things turn around for you soon! I'm glad that you've been able to find a small amount of happiness in the ThredUP clothing! Lol.
I've never been able to maintain my weight loss in the past. As soon as I reached my goal weight, I would go off my "diet" and the weight would creep back on. By then my motivation would also be gone, and I would just spiral out of control. Ugh. I've learned so much on my journey this time from people like @MadisonMolly2017 and @SummerSkier and others. I'm excited to have a "plan" this time around!!
Thank you @Mrs_Hoffer ! I anticipate amazing maintenance success for you!3 -
9/10/2021
Just barely eked by on the exercise.
Tracked everything, with some estimates thrown in for not-so-good measure.
Did not eat within calories.
I have fallen off the wagon. And I'm having issues getting motivated to start again. I am really looking forward to cooler weather. Sun's coming up later, but it's still been upper 70s when I leave for work at 6 a.m. Hate running in the heat. Not crazy about bike riding in the heat. I don't like the heat. (I know, I live in the wrong place. Not sure I'd like the cold either, though. And can't afford Hawaii.) The scale has started creeping up. I see it. I feel it. And this is the way it usually goes for me. I get to a certain point and then, meh... I don't even care anymore. But, really, I think I do. So... yeah. There I am.
@seilidhe
I hear you!
Summers are always tough for me - and always have been.
But I realized as I tracked the Past 3 years of maintenance that I have a pattern. I gain 2 lbs ~ July 10 after the first full week of elevated temperatures & magically drop the 2 lbs during the first week of cool/cold temps.
I looked into this more this summer.
I found I eat when I’m in pain.
I found I ate when I was uncomfortable.
I found I ate when I was feeling tired or “logey”
The good news is I’m less of all 3 of these 70lbs down.
I also saw that the hot weather & the unhealthy Smokey skies & the short windows of time with low UV index make getting my steps something I have to plan vs the rest of the year when I have more options AND am more comfortable.
So, I kept looking at my week, month, year Step averages to make sure I wasn’t slipping…
Ditto weight & calories.
I started acknowledging the uncomfortable or (mild) pain I felt. Reminding myself that food wouldn’t help it.
I realized if I let my exercise slip I’d HAVE to decrease my calories eaten by a lot, so I walk early in AM or as sun begins to go down.
I cut my sugars & salts down & drank more tap & fizzy water - both ice cold. I usually drink room temp.
I’m not down the 2 lbs but it looks like I’m no longer gaining.
We are works in progress!! #NeverGiveUp
Wishing you well,
🌸Maddie5 -
Caroline_slowandsteady wrote: »Sept 10th
Exercise - Yes, 20 min stretching plus 30 minute walk in the woods with my 5 year old, who actually kept up a reasonable pace
Tracking - Planned the day and followed the plan until...
I was on my own with the kids as my wife away for the night, which is something that hasn't happened for a very long time due to COVID. I got the kids pizza and made myself a delicious salad. But they finished dinner quickly and I wanted to get them right to bed because I knew it would take longer with just me, so I didn't finish my salad. Then after I got them ready for bed I had to put away the leftover pizza (we always order a lot of pizza) and just got out of control nibbling the pizza. There is a reason my wife and I have arranged things so that's not usually my job.
Pass days 4/3!
I already have today planned out - I did that yesterday morning and did some food prep too because I knew I wouldn't have energy at night last night. So that was good.
Re: today's question - I think this challenge is the first time I've ever tried to really consistently do this thing every day. Otherwise in maintenance phase and in weight loss phase I kind of expect myself to do it only 80% of the time, and I just keep chugging along at that pace. Thus my name, slow and steady. So getting back on track after a slip up is not really a thing - I'm just mostly on track and sometimes not. After failing the challenge last night, I am kind of giving some thought to whether this kind of trying to do it every day is helping me or not. I think it is helping me identify what gets me off track. Ultimately I think that the goal of checking in every day is helping and reading everyone else's posts is definitely helping. But I think I may need to in my own mind stick to my ~80% goal and not try for every day, because I do find myself getting into a mindset of "oh, well, I failed and let's just give up," which I actually never have had before.
@Caroline_slowandsteady
I agree with your last paragraph.
In UAC, YOU determine your calorie goal.
You can modify it daily. Recently, as I worked to take off 2lbs I regained, I have looked at weekly averages.
Ditto when I could not walk more than around the closed house did to forest fire smoke, I looked at weekly average, adding more to the following walks.
Do what works for you!
🌸Maddie3 -
biketheworld wrote: »@MadisonMolly2017 - what a fabulous topic and advice. I think you could start your own podcast!
The responses were really interesting and I appreciate every one.
The difference for me this year, is simply not giving up when the scale stopped moving. Sometimes weight loss stalled because I was being stupid, sometimes it stalled for who knows why. But I keep coming back, I don’t give up, I celebrate that I’m not back where I started because normally that’s what happens. If not for this group and the other resources I’ve tapped into (like half size me, which I learned about here) I have a completely different outlook about the process.
This week, weight is falling off, everyday I’m a little shocked how much I’m down. This is after a couple months of stalling and frustration. Had I given up, I can guarantee you I would have gained everything back plus a few. “Transformation happens when you keep coming back when things are tough, not when things are easy.” That’s not an exact quote from Heather but it’s one that really stuck with me.
This was an eye opening moment for me. Learning that taking a break from dieting doesn’t mean going back to old habits, it means doing all the things you did to lose the weight, but just allowing yourself a few more healthy calories. I don’t know why that was such an “aha” moment for me, probably because in the past I thought it was one thing or the other 1) diet to lose weight 2) eat everything in sight. I still can’t claim to have this fully figured out, but I’m on my way.For myself, I learned that I don't need to take a break because eating healthy and exercising should be my normal and not the other way around;
Rode 52 miles yesterday, felt like 82. Hills hills and more hills. I was exhausted by the time I made it home. And a little discouraged. I was hoping to participate in a 100 mile ride in a couple weeks but now am questioning whether I can pull that off or not.
@biketheworld
Thank you! Huge compliment 💕
Who knows what might happen!!
Having done 100-milers, I remember the ride after a tough training ride was always Amazing. It’s like the large weight loss the day after we have to fight to stay on track!
I think you can do the 100-miler!!
🌸Madfie3 -
Yes, yes and yes
Walking and HIIT
In response to the question, I think what is helpful for me is that my mindset has become that it is a journey not a destination. I go off course but use the tools that I have to right myself again. And I am kind to myself. When I look at my weight chart with all its spikes, I know that each spike tells a story whether good (vacation and loving times with family) or sadness and stress in my life.
@znaoiec
I so relate to your entire post.2
