WaistAways Team Chat - NOVEMBER 2021
Replies
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PW 256.0
CW 255.7
It’s going to be a tough couple weeks! I’ll have Thanksgiving with family on Thursday and Saturday and then a 5 day convention in Las Vegas the following week.6 -
kellie_erin wrote: »CW: 185
Part of me is just saying "F*** it, why even bother?" Because I feel like I'm going to yo-yo forever. And part of me is wondering if I should leave the group because I'm not bringing any positivity to it, which I know is incredibly draining.
Feeling like this is EXACTLY why you need to stay with the group. We all take turns with the positive energy and the seeking support. Hopefully voicing your feelings has helped you realize that although your situation is hard, now that you have admitted it, you are able to change it. A lot of things are out of your control like a long commute, but some things still are and little changes to meal choices like @jugar suggested might give you that tweak you need, or even just taking off the mental pressure that maybe a maintenance phase focussing on holding steady until you have less on the go in life.
I definitely feel you on the perpetual yoyo of life. This is my 4th time getting down to 200lbs in 20 years and each time I have crept back up around 50 lbs as soon as I started to reward myself for the effort.
I'm not actively working as hard to lose more weight right now but I'm staying in this group and logging as much as possible to ensure that I don't have another 50lb backslide. Keep positive, change what you can, accept what you can't, and don't give up on the support of this group. 😁8 -
It’s going to be a tough couple weeks! I’ll have Thanksgiving with family on Thursday and Saturday and then a 5 day convention in Las Vegas the following week.
Don't forget about the 31 pounds you have lost - hang on to the trajectory and try to make the smallest bump you can! Have a good time with family and during the convention, though - plan what you can do to keep the food reasonable and still enjoy. Keep us posted!4 -
PW 154
CW 155.1
I can't say as I am surprised by this as last weeks loss was surely water weight. Last week I attempted to go the entire week on WW 0 point foods and while it worked I learned the valuable lesson that I don't want to spend my life trying to fill myself up with low "point" foods that I don't really want. I want Hot Cocoa occasionally and whole fat/sugar cream in my coffee. I wan't to make and enjoy holiday cookies with my family.
So, as with many others this week. @kellie_erin , I feel you! and I can only say that I sometimes have to think of where I would be if I did throw in the towel and give up.. So keep pushing through, ride out the really cruddy days and fully enjoy the good ones..
Challenging myself to enjoy getting together with family for Thanksgiving instead of just eating my way through it. Also looking for any tried and true advice for people who can't just have a little something sweet, and have to have the whole thing. How do you still enjoy, without over indulging? Thanks for being here all!7 -
@YinxFed @ashleycarole86 @jugar @PlaneMonkey @sljjjembeca thank you for your words of advice and support! I'm going to change up my diet a bit (although I love my breakfasts, it's the one meal I look forward to everyday).
I guess I'm trying to eat a lot of protein because I want to maintain my muscle mass while losing. Does anyone have any advice about that? I know you can't really build muscle while eating at a calorie deficit so maybe that's just futile on my part.
I'm feeling a bit better today - it's amazing what sleep does. I guess I just need to focus on making sustainable changes because I know I won't stick to the "diet" otherwise4 -
I use my larger bowl for salads (romaine, julienned green beans & carrots - leftover, and sliced flank steak). For dressing I use my favorite; apple cider vinegar and gomasio (roasted sesame seeds & sea salt).4 -
The part of my comment that disappeared was that my 2 kitties really *love* meat but not so much salad greens - this helps my digestion system function better, too, so it's a win-win-win! well, maybe not for the poor kitties who adore the wee slices of fat I cut off and toss to them in the kitchen, but I digress!4
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I hope everybody has had a good week, even if in the smallest of ways!
@ashleycarole86
Sunday 14th - 10,376
Monday 15th - 6,667
Tuesday 16th - 7,585
Wednesday 17th - 10,235
Thursday 18th - 11,934
Friday 19th - 2,510
Saturday 20th - 13,659
It's 8pm but I'm not going to do much more today so figured I'd add the steps now. Any guesses for which day I didn't leave the house?! I wouldn't mind, except I really was busy doing things (I was off work) but I suppose the house is pretty small so even going from the office to the kitchen doesn't get you many steps.
I'm slowly starting to feel better. I was improving on Tuesday and then it hit me again Wednesday, so I haven't run at all this week which is bad and my right glute is not thanking me. I've done a fair amount of walking though, and we'll do 6-8 miles tomorrow with my colleague followed by a pub lunch which I am really looking forward to because we're going somewhere new and I do love exploring. Today we've bought the flooring for the living room and hallways, but that won't be fitted until the new year. If plaster, paint and new flooring doesn't do make those areas look clean, I'll be left with no choice but to knock the house down and start over.
I've been overindulging this week - if it wasn't fast food then it was vast quantities of snacks. I do this when I'm physically or mentally stressed (check and check!). I also find that batch cooking is perhaps more calorific generally; it's not that the chilli, curry or stew is excessive, but that comes in with the sides so that's an area I need to look at. We always have curry AND rice AND naan, for example, or if it's garlic bread we'll usually split a serving for 4 between 2/3 portions because it doesn't reheat well. We did a nice big shop at the butchers today, so we're going to make chilli, beef rogan josh and smoked beef & paprika stew. We're also having our first stir fry for a few weeks!
I need to make a change to my 'diet' but don't have the capacity for anything big, so this coming week I'm going to make sure I'm drinking 3L of water a day. When I'm in the zone I easily drink that much, and it should help me feel less run down.3 -
Hey everyone. Hope everyone is doing well. It's a stressful time here as I am finishing my last paper before graduation. So far it has 32 pages and I still have at least another 14 to go. Oh how I will glad when graduation day is here.
@kellie_erin: I eat high protein diet per doctors order. I have at least 60grams a day and I limit garbs to no more than 20-25 grams a day. If you check out my logging I eat some pretty awesome food. Yesterday I had low carb pizza...I use a low carb tortilla wrap, Rao pizza sauce, pepperoni, sometimes sausage, sometimes ham, and 1/4 cup of cheese. Yesterdays pizza had just pepperoni and cheese and only had 261 calories. Very good and very filling...I think my dog ate about a quarter of it cause I was full. I don't like breakfast foods that much so I usually grill a chicken breast and make me a salad. I love love love cucumber ranch dressing. 100 calories in 2 tablespoons isn't the best but worth it to me. Then for dinner yesterday my boyfriend brought home Mexican food. He got me fajitas and the place we go does not assemble them. I used a low carb tortilla again and put some steak with onions and peppers then some lettuce, salsa, and sour cream...397 calories. I know it is not for everyone but it works for me. Just to give you another option. You got this!!
@Kali225 and @happimess01 I truly have never seen the office. Maybe I should give it a shot.
@gak71 Oh yes the dreaded Thanksgiving meals. I am going to see family for Thanksgiving but plan to show up about an hour after dinner time. Hopefully all the delicious non-healthy foods will be gone by then. Especially the pumpkin pie and my mom's famous no bake cookies.6 -
@jugar - CW as of Thursday my weight was 165.0
Sorry for not checking in this week. I traveled to the US Thursday to attend a school event and to visit my son and mom for Thanksgiving. Its a little hectic here. But I am so fortunate that everyone is healthy. Happy Thanksgiving everyone!6 -
You certainly can build muscle while eating at a calorie deficit - in fact, building muscle helps you lose weight better than anything. You do not need to eat large amounts of protein to build muscle - you just have to work your muscles. All the different kinds of things you do with your muscles help. The more you use them, the more muscle you build, the more calories you burn. The amount of protein does not need to be super high - 0.8 grams per kilogram of bodyweight is the baseline (0.36 grams per pound). You weigh 185 pounds, so that comes to 67 grams per day. If you are super active and really stressing the muscles you might want to add a bit, but you really do not need to worry about it. If you are feeling weak when eating that amount, then go ahead and bump it up a bit, but the working of the muscles so that they burn more calories is going to make a big difference in weight loss, where just increasing protein will not automatically help you lose weight and keep muscle mass. The good thing about protein is that it helps us feel full longer than carbs, so it helps control appetite. Relax about that, keep the calories within reason, and hopefully your balance will become easier.kellie_erin wrote: »I guess I'm trying to eat a lot of protein because I want to maintain my muscle mass while losing. Does anyone have any advice about that? I know you can't really build muscle while eating at a calorie deficit so maybe that's just futile on my part.4 -
Exercise for this week -
Sunday - 11,380 steps, Pilates 30 minutes
Monday - 10,534 steps, Pilates 15 minutes, exercise bike (moderate) 45 minutes
Tuesday - 7,894 steps, Pilates 15 minutes, exercise bike 30 minutes
Wednesday - 8,049 steps, Pilates 30 minutes, exercise bike 45 minutes
Thursday - 9,899 steps, Pilates 30 minutes
Friday - 8,765 steps, exercise bike 45 minutes
Saturday - 10,768 steps2 -
Exercise for this week -
Sunday - 11,380 steps, Pilates 30 minutes
Monday - 10,534 steps, Pilates 15 minutes, exercise bike (moderate) 45 minutes
Tuesday - 7,894 steps, Pilates 15 minutes, exercise bike 30 minutes
Wednesday - 8,049 steps, Pilates 30 minutes, exercise bike 45 minutes
Thursday - 9,899 steps, Pilates 30 minutes
Friday - 8,765 steps, exercise bike 45 minutes
Saturday - 10,768 steps
She's back folks!!!
Can tell you're feeling better just based on this alone5 -
@kellie_erin Agree with @jugar on this topic but I know where you're coming from as I feel this is a popular sentiment out there.
I would recommend this article for further reading on this topic:
https://www.nerdfitness.com/blog/lose-weight-and-build-muscle-or-do-one-then-the-other/
It's long, veers in a few directions, and some of it will state what we're already well familiar with, but then in gets into your very question.....
Main point -
If you have fat stores (and we all do), you do not need to be in a “caloric surplus” to rebuild muscle. The calories stored in your fat cells act as this required energy.
They say if you train heavy and eat a caloric deficit, your body will pull from its fat stores to both fuel itself and potentially also build muscle. Outside of this they also say eating enough protein is critical too for creating this new tissue.
Anyway, the protein discussion is a big one... I don't have advice on how much and this article is advocating for high quantities, which I personally don't have an opinion on and I've seen the same numbers @jugar is talking about in other articles. I don't try to hit certain macros at this point so it's not something I really have advice on.
But I would say if you're worried about muscle loss as you lose weight then you want to lift more and look at adding more protein. And then I think you can have it all!!!
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@jugar - CW as of Thursday my weight was 165.0
Sorry for not checking in this week. I traveled to the US Thursday to attend a school event and to visit my son and mom for Thanksgiving. Its a little hectic here. But I am so fortunate that everyone is healthy. Happy Thanksgiving everyone!
How fun.. hope you're having a great time in the US with family!1 -
It's 8pm but I'm not going to do much more today so figured I'd add the steps now. Any guesses for which day I didn't leave the house?! I wouldn't mind, except I really was busy doing things (I was off work) but I suppose the house is pretty small so even going from the office to the kitchen doesn't get you many steps.
I totally know what you mean here - I've had days where I felt so active on my feet but my step count doesn't really show anything at all because while it felt like a lot, it was a small space.
Today was a good day - we had a mini road trip up to Red Deer and had a nice breakfast out, got our dog groomed, and did some shopping. I rode the bike, did a couple walks, did yoga and strength, and made us shrimp pad thai from a new meal kit service we're trying this week.
I am finding I'm at that point where I really look forward to my exercise every day.
Today's exercise:
11 minutes yoga/stretching, 15 minutes HIIT, 40 minutes Peloton, 8035 steps
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sljjjembeca wrote: »Challenging myself to enjoy getting together with family for Thanksgiving instead of just eating my way through it. Also looking for any tried and true advice for people who can't just have a little something sweet, and have to have the whole thing. How do you still enjoy, without over indulging? Thanks for being here all!
I'm definitely a moderator versus an abstainer.. I can't have absolutes in my diet (versus some people who just need to not have the thing that causes them trouble around anymore). I think it's important to know which type you are. So, if you go in my pantry you'll find chocolate, chips, etc. Before I turned things around, I was definitely someone who just went to town on just about everything.
The way I have these things in my house now without over-indulging is simple (for me) but effective. I am absolutely ruthless about not exceeding my calorie budget. I know there will always be temptation and I just don't allow myself to cut corners. This means if I know there is a more decadent day coming (a holiday, a birthday, etc.) I just switch my calories to maintenance. Then, my break has already been given. So, the room is there, but it's not unlimited room. I eat to that higher limit for the day, and then I go back to my planned deficit the next day. If it's not a special occasion, then I don't give myself that extra just because, as I've done the work to determine the deficit I want to be on so there's nothing to second guess. If I don't have the calories, I don't eat it. And if it's something I want really badly, I'll just tell myself I can have it the next day, and then I follow through. So, I really honestly don't ever feel deprived, because I'm out of that "I'm never having this again" feeling. The amount of treats I've had while losing the weight just makes me smile. Sure, I could clean up my eating a bit, but hey, I could also go off the rails and gain it all back, so I'll give myself a break on the "what I eat" in order to keep myself moving in the right direction. And honestly, it's just better to eat more nutritious things more often because I get to eat more, and volume eating is the best.
This is so far away from how I used to be, and nothing changed except I just decided overeating wasn't worth it anymore. At 293 pounds it had started to take too much away from me.
Having said all that, the other thing that's really important is not to beat yourself up. If I get into a negative thought pattern for too long, that's a big risk for me. So, no matter what happens, dust yourself off, and get back to your plans! It's the overall choices we make that matter!
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Last call for @evangsimmons170 ! Hope to hear from you this morning, thanks!2
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Happy Sunday!
Tallies are done, and we did not hit the top 3 as a team, but we DID have two of the three top losers of all! Well done @AshenMoon and @ashleycarole86 !
We have 2 more weigh-ins this month, so if you are in the USA celebrating Thanksgiving this week, you'll still have another week after that to soften the blow, in case you enjoy the feast enough to kick your weight up. Enjoy the pies and goodies, but then enjoy the "perfect days" before and after, OK? They feel great and help you get the pride in your losses right back.
I'm aiming for a really long walk today. I have not done one in a while - enough of this toddling about for less than an hour!! Have a great day or remainder of day for those of you in far away time zones
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Sunday weigh in:
PW - 186.4
CW - 187.6
(No comment necessary!)
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@ashleycarole86
steps for this week:
Sun: 11,608 + 1 hr hiking (Humpback Rocks in Virginia - one of my favorites!)
Mon: 11,178
Tues: 11,585
Wed: 14,149
Thurs: 10,825
Fri: 10,944
Sat: 18,034
Still very much struggling over here with lack of motivation and giving in to every single craving that comes to mind. Trying to turn things around today. Last night, after truly not leaving my bed ALL day, and taking multiple naps, and eating total crap, I went on a 2.5 hour walk. Feast or famine mentality over here - working on finding a happy medium. It's hard.6 -
CW: 166
I'm on vacation and struggling to relax. My insomnia is brutal. I got a whole 3 hours of sleep, which is honestly longer than some nights.
I've decided, having finished a quite heavily psychological series of books that I enjoyed but kind of weighed on me, to only read very silly romance novels this week. Kindle Unlimited is helpfully suggesting every ridiculous holiday themed book under the sun now after I read just one.
I also brutally destroyed my husband at Scrabble. 267 to 204. XD8 -
Our third week of November has concluded! Be sure to check out the results of this past week in the link below.
Here's a sneak peek of how your team did...
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Here are my step and exercise stats for the past 7 days:
14th Nov - 4792
15th Nov - 6839 / 52 minutes Arm Day (Epic 2 Day 17)
16th Nov - 3003
17th Nov - 3582 / 63 minutes Leg Pyramid Sets (Epic 2 Day 18)
18th Nov - 3414 / 54 minutes Strong Shoulders w/Weights (Epic 2 Day 19)
19th Nov - 3826 / 25 minutes Full Body no Equipment (Epic 2 Day 20) & 23 minutes Aerobics
20th Nov - 6894
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Steps
Sun 6093
Mon 14,101
20 min Barre
Tues 10,802
Wed 12,709
Thurs 13,608
Fri 14,401
Sat 6,980
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To add to protein conversation, I believe in balanced macros. I do percentages and them done by nutritionist. When I follow them, I have great losses. If I keep my carbs clean and my fats healthy, I have an even better loss. I am not an expert and I do not always follow them, but I feel better when I follow them
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Steps and exercise this week
Sun 26953
Mon 21084
Tues 13964 26 min treadmill
Wed 25818
Thurs 7870
Fri 13033
Sat 11414 30 minutes treadmill
Thanks @ashleycarole86 for the great insight, I have to put some thought into the abstainer vs moderator 🤷♀️
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PW 157
CW 157
I’ll try to hold fast this week, but there will be family & food… 😳5 -
It's Here! The Week 4 Challenge - Veggies Veggies Everywhere
https://community.myfitnesspal.com/en/discussion/10849472/november-week-4-challenge-veg-out#latest3 -
@AshenMoon Great work lighting up the number one spot on that leaderboard this week
@Terytha Cozying in with books sounds like a lovely and relaxing way to spend some vacay.. enjoy
Brad and I did a fun hike today.. there is no snow in Airdrie but west of Banff has a ton of snow.. so pretty. We did an out and back hike that was just over 10K and it was trudging through fairly deep snow. I got snowshoes for my birthday but we didn't take them along today... oops! Next time. In any event it was a great workout and a beautiful day.
Banff restaurants are doing tasting menus this month so we had a nice dinner afterwards. We want to retire in the mountains and these days are fun for our dreaming and scheming about that "someday".
I find days with big exercise efforts like today's hike to be tough to properly quantify- knowing I need to eat more to fuel and replenish but being a bit blind as to how many extra calories I actually burned. I again try to be reasonable here but it's always a bit of a guessing game. When I do purposeful walks I always eat back my exercise calories earned and it seems to be reasonable for me but the hiking numbers are crazy - I end up knocking them down but whether or not I'm accurate is anyone's guess. I guess since it's not like I'm doing hikes 6 days a week it all comes out in the wash anyway.
I got some massive calorie adjustment that must have imported in based on my step count being so high but it was a super high number way out of left field. Needless to say that just got ignored lol
Anyway, exercise ended up at 24726 steps. See everyone tomorrow!6
This discussion has been closed.