Tracking is a key component of the UAC. Tracking facilitates accountability. Although we report in the group, the reality is that we are each accountable to ourselves. If we are faithful in tracking, we can learn things about ourselves. In our diary, we have a section for ‘Food Notes’. We can take advantage of that section to write notes to ourselves. Why did we overeat today? Was it a family BBQ or restaurant excursion, excessive hunger, or perhaps emotional eating? If we overate at a BBQ or restaurant, what strategies could help us if we come across that scenario again? If we had a day that we were constantly hungry, what could we do differently the next time we have a day like this? If we emotionally ate, analyze what triggered it. Was it something someone said, did we react to feeling insecure about our performance at work, or did something traumatic happen with one of our children? And what about the days we are successful? Were we tempted to overeat? What did we do to overcome it?

Tracking and journaling also helps us to be mindful. As we develop the habit of tracking we learn about ourselves, our triggers, our successes, and in time we stop to think before we eat. This mindfulness will help us to be successful in the long term.

This month let’s set out to accomplish the habit of tracking: the good, the bad and the ugly. And along the way we’ll learn about ourselves. But even more importantly, we'll learn the strategies we’ll need to be successful for the long term.

Sorry @biketheworld. I was going out of town today, and tomorrow is already promising to be a long day, so I needed to get a head start on my UAC chores

*Follow UAC rules 👍
*Continue to maintain weight 👍
* Actively use grazing container daily👎(I grazed today but tracked it, will so better tomz)
* Stretch as much as possible 👍
* Monitor sugars👍
* Journal write👎
* Hve me time👍
* Use complaints free braclet👍
* Keep phone usage to a minimum👍

It's a public holiday today so forgot about my Monday weights workout. Realised at 9.45pm so as much as I hate working out at night I pulled the weights out and got it done. Feeling so accomplished! Also wknd number 2 of maintaining my weight.

Love today's topic I never thought to use the notes section, wat a fab idea! Thanks.

Night team
Xo

Thanks for today’s topic @Jana_2020 — and the inspiration! Like @donna25trinity I have never thought to use the Notes on the daily tracker and agree that it is such a great opportunity to tie insights to the inputs and outputs.

I had a moment last week where one serving of potato chips (weighed, measured, and tracked) became 1.5 servings, and then brought some other snacks (weighed, measured, and tracked) along for the ride. 🥺 It didn’t result in an overage of calories for the day, but only because I felt too ill to eat anything for dinner as a result. Not a win. Not sure what was going on, but using the notes will be able to give me some opportunity to capture more in the moment, and for insights in the future.

I just posted my October 3 entry to UAC (I am Central time Canada) and neglected to give my shout out to all the September UAC Champions. Way to keep showing up, checking in, and recovering from the moment when the pass days reaches four. You are really the Winners here. 🏆🏅🌟

Julie
🥰

OCT 4
Exercise ✅ [1:20 h walk]

Exercise - yes, felt tired today after being up on the night feeling unwell but did do 45 minutes yoga in the afternoon which made me feel better
Tracking - yes
Calories - yes

Still not feeling great today and spent much of it on the sofa (Monday is my day off work). I feel like I take 2 steps forward with my covid recovery and then one back. Hopefully I’ll take two forward again soon! The yoga was very revitalising and to be honest without UAC I wouldn’t have done it. So glad to be back!

Exercise - yes
Tracking - yes
Calories - yes

0/3 pass days used
Tracked and logged 3.3 mike spin in 13 minutes and a 42 minute walk at lunch 2.03 miles didn’t walk as fast as the track was very wet from the rain and a little slippery.

So proud of myself for increasing my weights. This one 30-minute workout is now manageable with the heavier weights, whoop, whoop! Tracked and at.

Mrs_Hoffer wrote: »

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?

Yes!!! And I stretched and calmed my mind for a few minutes!

October 4

✅ Exercise - Two brisk hour long walks along with half an hour of rhythmically moving weights about and stretching resistance bands around.
✅ Calories - Precisely 1000 under TDEE! Bonus points expected, please, thank you very much!
✅ Tracked - Every little detail, down to the gram.

2 Pass days used

When I have data I find I have the raw materials to answer the questions/problems I have. Sometimes it's a matter of knowing the right question to ask. That's where a group of knowledgeable people is helpful, like this group here for instance!

October 4, 2021

Did I exercise for at least 20 minutes? Yes, EPIC III
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes

Kitchen Closed? Yes
Did you go "nuts" with nuts today? No (4 days -free)
Over Sugar macro today? No (2 days -free)

Pass day 0/3 (this is for accountability to myself and my records).

Exercise: 20 minutes walking the dogs, one hour Muay Thai kickboxing class
Calories: Yes
TrackingL Yes

Exercise: Zumba!
Tracked: Yes
Food within budget: Yes

Date: 10/4
Exercised ?: YES Went for a walk 2.15 miles. Was slow going but I went.
Calories ? YES but I cut really close, and felt like I was fair on items I wasn’t sure of. I believe water intake and stress has an impact, but overall proud of my choices and mindfulness.
Tracked? YES

Pass Days 0/3

I live and die by my notes section. Use to rely on it solely when I couldn’t actually track calories. My favorite is writing PLANS and ACTUALS or what I like to call “Pre-playing my day” So I can identify pitfalls( party, stress, company lunch etc) and think of strategies or a plan of action to overcome. And I track if it worked/what went wrong or if a certain pattern is emerging that I want to change or maintain.