February 8
Replies
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Exercise - 20 minutes of weights
Tracking- Everything
Calories- under goal
2 passes remain5 -
Yes x3. 25 minutes of cardio and 20 of yoga.5
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snowshoe072 wrote: »@Winner_in_Life nice VO2 max mine moving up slipped down a bit at the holidays but on the red bound.
Yes, mine went down when I resumed smoking, the same as recovery time after jogging. Now after 5 weeks after quitting things are getting better. I know from the past that to improve the VO2 max I have to increase the pace, interval running also contributes. But I am becoming a leasure runner, just running in my comfort zone without pushing myself. 😊4 -
Tracked - No
Within calorie budget - Not sure
Exercised - Yes, a 3 mile run ⛅🏃♀️🏃♀️🏃♀️
2 Pass Days Used
What keeps a binge from turning into a 2 day binge? The scale. The number on the scale is bad enough after 1 day of bingeing, it would be downright ugly after 2 days of bingeing!🙀4 -
Did I exercise for at least 20 minutes? 46 minute walk, 35 minutes shadow boxing, 31 minutes Peloton, 15 minutes stretching
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
I used to binge all the time and I didn't have any strategies as nothing about my eating was intentional. Now if it were to happen I would agree that it should be tracked. In fact I generally ensure I track before I eat so I would try to do this even in a binge. The act of tracking beforehand would slow me down and make me think twice. I would also find a way to mentally look forward as dwelling on it would likely send me into a spiral.
Thanks for the great tips, I can't say I recovered well from these scenarios in the past so I almost just have to focus more on what I need to do to ensure it doesn't happen to begin with. I think I mostly avoid this by not having food rules aside from sticking within my calorie limit.
Also spending a lot of time learning how to cope with my emotions (good or bad) without using food.8 -
2/8/2022
Exercise? Yes
Tracking? Yes
Calories? No - unexpected dinner with the sibs tonight.4 -
Feb 8
✅✅✅
💖💖
24.2 BMI today, down from 34.2 Jan 1, 2016
binge
/binj/
noun
noun: binge; plural noun: binges
a period of excessive indulgence in an activity, especially eating, drinking, or taking drugs.
"he went on a binge and was in no shape to drive"
My husband & I avoid our impulse control problems by keeping low-density foods in the house & by not purchasing Triple, Quad, & Quint foods.
Motivation: being healthy &’making maintenance more effortless.7 -
Yes x3
I definitely find it easier not to binge when I don't have things in the house to binge on. We buy very few snacks and if we want snacks we have to walk to the shop to get them. Which we still do regularly but its thought about and less of an urge.
It works because we live near enough to shops that we can do a walk to one. If I was never letting myself have snacks it might lead to more binging in the long run.5 -
2/8
Exercise: 55 minutes weight training, 45 minutes elliptical, 50 minutes stretching and PT exercises
Tracking: yes
Calories: under
Pass days used: 05 -
YYY. Though I'm in the Caribbean for the week, I'm eating lots of fruits, veggies, fish and great protein like oxtail (yummy)
Lots of walking, too8 -
Exercise:Nope
Tracking: yes
Calories: under
Accountability only.4 -
msmethotfrench wrote: »Did I track everything? Yes
Did I exercise? Yes
Did I stay within my budget? Yes
As for the question, binging is something I occasionally struggle with. But for me, it's more that I have certain times and situations that are triggers for me. I pass a McDonald's, 2 Dunkin Donuts, and a Starbucks on the way home from work. I have been known to stop for a snack that is essentially a 4th meal. This was a huge habit of mine when I had a family member living in my house that made me feel like I couldn't snack at home (judgmental). That person is gone now, but the drive thru trigger remains. Also, as a mom of 2 small kids, I sometimes (wrongly) view eating junk food alone in my car as "self-care".
I honestly am still working on this one. I was thinking of putting a post-it on my steering wheel that says something like, "Why do you want to stop at the drive thru?" Or "You can eat what you'd like when you get home. Wait until then." Not sure it will work.
Right now, saying focused on my goal to get healthier is helping a good deal. I'm hoping I can rewire that instinct.
I also pass every food place on the way home, no matter what route that I take. I, too, used to have the extra meals...
By the way, this particular accountability challenge is helping me, already! Y'all are a great group!
I try to remind myself & one time even put a sticky on my steerng wheel that said, "You're NOT going to starve!"
Today, was one of those days that I found myself telling myself that I can wait until my next meal. I'm not going to starve. I had to do this about 3 times, today. Granted this was a low calorie day for me... but I had planned that. I also remind myself, "I get to eat at suppertime and I get a snack tonight" "I can wait for that". "Be strong".
lol. Silly mind games... but whatever works. And, it did, today (for me).
7 -
Tues Feb 8
Exercise - half hour walk on a very icy path
Tracking - Planned the day, adjusted plan as necessary
Calories - Under
Binging doesn't tend to be my problem, in spite of the fact that my house is often full of very tempting things. If I give into it it tends to be more of a case of the nibbles, where each time I pass through the kitchen I break off a tiny piece of cookie, until by then end of the day I realize I ate the whole giant cookie. And I eat too much at gatherings featuring food... but I think that's kind of a different problem. But strength to all of you who do struggle - sounds like some great strategies.
@msmethotfrench when I used to struggle with stopping at drive throughs (when I had a long work commute) I would pack a big container of vegetables to eat while I drove (cucumber slices, carrot sticks, sugar snap peas). If I wanted something at the drive through I would say to myself "But I'm already eating!" and somehow that made me feel like I didn't need to stop. The chewing also helped with not getting sleepy while driving. Now I work from home, so the struggle is just my own kitchen...4 -
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~💖~ 2 / 8 /2022~~ Waving Hi ~~ 🙋🏼 ~~ BLESSings Everyone ~💖~
Exercise for at least 20 minutes .................................... ✅ ... 200+ min.
Stay within my calorie budget for the day ...................... ✅ ... I am
Keep track of everything I ate and drank ....................... ✅ .... I did
STEPS......... 25,730+.......... 170 = walking ......... 30 cleaning
Documenting My CONSISTANCY = For personal ACCOUNTABILITY & Celebration
(if there is a P=instead of number its a Pass Day)
1-2-3-4-5-6-7-8
.
💖 Wishing EVERYONE all the BEST & Much Success 🏆 We Got This 🏆
.4 -
Feb 8
Exercise: 🐱🏍 ( balance 5 mins / exergame 45 mins plus walk to store and back / total steps 12,048)
Logged all: 🐱🏍
In Range: 🐱🏍
(🐱👤 = 3yes day; 🙈 = pass day )
🐱👤🐱👤🐱👤🐱👤🐱👤🐱👤🐱👤
🐱👤
3 -
✅ Exercise - 1 hour of Jazzercise and a 50 minute walk around the neighborhood
❌ Calories -
❌ Tracking -
Closed all my Apple watch rings today
2 Pass days used
Documenting consistency (if there is a P=instead of number its a Pass Day)
UAC: 1-2-3-4-5-P-6-P
I'm similar to @Caroline_slowandsteady - I don't tend to binge even with lots of snack foods in the house. However, there is a period of time after dinner where if I'm not extremely diligent, I could nibble my way to blowing my calorie goals...as happened last night. It was the weirdest thing, I was reading about all these strategies to avoid bingeing and all of a sudden I was feeling a bit peckish. I thought, "I have plenty of room in my calorie goals, a few crackers will be okay." Then, "I still have a bit of room calorie-wise, hmm, a biscotti might be good." Okay, now I'm at the high-end of my calorie range, but you know a few nuts might be healthy (!). And so it goes. That is why I have a pass day for yesterday.7 -
@MadisonMolly2017 Thanks for your post! What are “ Triple, Quad, & Quint foods”? I tried The Google but it wasn’t any help. Thanks!1
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yyy. Binged a little yesterday but tracked it-6
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Three yeses
Two pass days used.4 -
08/02/2022
Exercise – yes bike ride and cardio
Tracked – yes
Calories – yes
No pass days yet.
Nearly forgot to post! I read all the comments and thought "I don't remember writing anything" so went back and checked - nothing from me. Catching up on Wednesday evening.5 -
2/8
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? 👍🏻
Used 0
3 passes remain
February goals
1 Miracle Morning ~ S.A.V.E.R.S
2 Wake up EARLY for meditation
3 Yoga (5/6 times weekly)
4. Minimum sweets (work them in my calorie goal)
5. 30 day squat challenge 6. No late night snacking
7. Daily journal logging
3 -
jamcnewman wrote: »@MadisonMolly2017 Thanks for your post! What are “ Triple, Quad, & Quint foods”? I tried The Google but it wasn’t any help. Thanks!
@jamcnewman
Hi Julie
It’s something I came up with:
Sweet-Salty-Fat-Crunchy-Creamy
I classify foods by how many of the above are in the food…
This is just something I use.
I can eat 1’s and hit my calorie goals - no problem.
I can do great with 2’s - tracking yo gram is important tho. They don’t call to me.
But 3’s are tough. I can manage with willpower, but why bother?
4’s - I’m thinking about them & have issues overeating No Way - cannot have them in the house.
5’s - absolutely No way.
So my husband and I decided not to have any Triple, Quad, or Quint items in the house & we don’t get takeout or eat out. Makes it all much easier - and healthier.
ONE ✅
Broccoli 1 Crunchy
Green Beans 1 Crunchy
Low sodium cheese 1 Fat
Skinless Grilled chicken (no oil or salt 1 crunch
TWO
Hard Cheese 2 Fat, Salt
Raw unsalted almonds 2 Fat, Crunch
Unsalted Peanuts only peanut butter 2 Fat Creamy
Apple 2 sweet crunch
Triple Threats: ⚠️
Melted Hard Cheese 3 Fat Salt Creamy
Salted Nuts 3 Fat Crunchy Salt
Soft Cheeses 3 Fat Salt Creamy
Fettuccine Alfredo: 3 Fat Salt Creamy
Peanut-only Peanut Butter 3 Fat, Salt, Creamy
Green Beans with Buttered Almonds 3 Salt Fat Crunch
Quad Threats: ⛔️
Honey Peanuts Fat Crunch Sugar Salt
Pizza 4 Fat Salt Creamy Crunchy
Cake with Frosting 4 Fat Salt Sweet Creamy
Ice Cream 4 Fat Salt Sweet Creamy
Crunchy Peanut-only Peanut Butter 4 Fat, Salt, Creamy & Crunchy
Tate Cookies 4 Fat Sugar Salt Crunch
Crackers : 4 fat salt crunch & often sugar
Baked goods: 4 fat salt sugar + Creamy if a filling or whipped cream) * becomes a 5 if it is crisp.
Quint Threats: ☢️
Ice Cream with Chocolate Covered Almonds 5 Fat Salt Sweet Creamy & Crunchy
Skippy Crunchy Peanut Butter Product 5
Fat salt sweet creamy & crunch
Crackers with soft cheese 5
Chocolate Croissants heated 5 fat sugar salt crispy creamy
——> My husband & I got in a habit of getting a nonfat latte (1) and a chocolate croissant (heated) 5-6
That’s what stimulated my appetite & led to my earlier scale creep.
Now that we stopped, my appetite is like a normal weight person’s. I get clear hunger signals & no mouth hunger.
Hope this helps!
Maddie 🌸
This will be in my post later this month.
With some questions for UAC-ers5 -
MadisonMolly2017 wrote: »jamcnewman wrote: »@MadisonMolly2017 Thanks for your post! What are “ Triple, Quad, & Quint foods”? I tried The Google but it wasn’t any help. Thanks!
@jamcnewman
Hi Julie
It’s something I came up with:
Sweet-Salty-Fat-Crunchy-Creamy
I classify foods by how many of the above are in the food…
This is just something I use.
I can eat 1’s and hit my calorie goals - no problem.
I can do great with 2’s - tracking yo gram is important tho. They don’t call to me.
But 3’s are tough. I can manage with willpower, but why bother?
4’s - I’m thinking about them & have issues overeating No Way - cannot have them in the house.
5’s - absolutely No way.
So my husband and I decided not to have any Triple, Quad, or Quint items in the house & we don’t get takeout or eat out. Makes it all much easier - and healthier.
ONE ✅
Broccoli 1 Crunchy
Green Beans 1 Crunchy
Low sodium cheese 1 Fat
Skinless Grilled chicken (no oil or salt 1 crunch
TWO
Hard Cheese 2 Fat, Salt
Raw unsalted almonds 2 Fat, Crunch
Unsalted Peanuts only peanut butter 2 Fat Creamy
Apple 2 sweet crunch
Triple Threats: ⚠️
Melted Hard Cheese 3 Fat Salt Creamy
Salted Nuts 3 Fat Crunchy Salt
Soft Cheeses 3 Fat Salt Creamy
Fettuccine Alfredo: 3 Fat Salt Creamy
Peanut-only Peanut Butter 3 Fat, Salt, Creamy
Green Beans with Buttered Almonds 3 Salt Fat Crunch
Quad Threats: ⛔️
Honey Peanuts Fat Crunch Sugar Salt
Pizza 4 Fat Salt Creamy Crunchy
Cake with Frosting 4 Fat Salt Sweet Creamy
Ice Cream 4 Fat Salt Sweet Creamy
Crunchy Peanut-only Peanut Butter 4 Fat, Salt, Creamy & Crunchy
Tate Cookies 4 Fat Sugar Salt Crunch
Crackers : 4 fat salt crunch & often sugar
Baked goods: 4 fat salt sugar + Creamy if a filling or whipped cream) * becomes a 5 if it is crisp.
Quint Threats: ☢️
Ice Cream with Chocolate Covered Almonds 5 Fat Salt Sweet Creamy & Crunchy
Skippy Crunchy Peanut Butter Product 5
Fat salt sweet creamy & crunch
Crackers with soft cheese 5
Chocolate Croissants heated 5 fat sugar salt crispy creamy
——> My husband & I got in a habit of getting a nonfat latte (1) and a chocolate croissant (heated) 5-6
That’s what stimulated my appetite & led to my earlier scale creep.
Now that we stopped, my appetite is like a normal weight person’s. I get clear hunger signals & no mouth hunger.
Hope this helps!
Maddie 🌸
This will be in my post later this month.
With some questions for UAC-ers
Thank you much Maddie - this is so helpful! @MadisonMolly2017 💐0 -
Feb 8th
Did I exercise for at least 20 minutes? Yes, walked, snowshoed, shoveled
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes5 -
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? yes3 -
yesx32
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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? ✅3
https://youtu.be/g83v1m2P4_g
