February 8
Replies
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Yes x3
Monitored sugars and under
2 pass days used.
Me last night " Babe can u hve an ice cream? so I can hve a bite?"
Hubby " no cos all u will do is whinge about it tomorrow cos u went over ur calorie limit".
Me " ha ha ur so right, I'll brush my teeth and go 2 bed"
Xox
11 -
✅✅✅
my partner and I are making some major changes over the next couple of month so I won’t have much time for MFP. My stress level is quite high so I’m going to do my best to stick with UAC and stay on track. We’ll be traveling again in a week and a half so I’ll probably have a week of pass days sadly.
But things should improve slightly in March.10 -
Feb 8, 2022
Did I exercise for at least 20 minutes? Yes, 40 minutes of HASFit tabata. It was very challenging. Tomorrow will be a light day. I am thinking of a stretching workout
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes. A little over in carbs. Dietitian suggested I add some prunes 😉 for a bit. I have to adjust my meals to include them as they are 100 pounds per serving.6 -
Tuesday February 8
Had quite a night last night, but am feeling a bit better now. Spent most of the day sleeping, reading, and sipping tea, water, and ginger ale. Heading to bed early now.
Tracked ✅
Calories ✅ Under and really don’t want to eat more
Exercise ✅ Did a 30 minute easy walk on the treadmill tonight to reduce my stiffness. Two rounds of stretching today. Didn’t meet my step goal; tomorrow.7 -
Did I exercise for at least 20 minutes? Yes 22k steps from two walks and an hour zumba on the Wii
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
5 -
✔︎ 20+ mins exercise (1hr14min walk)
✔︎ Within calorie budget
✔︎ Log everything
Consistency Tracking (🔥=3 ✔︎'s, 🏴☠️=pass): 🔥-🔥-🔥-🔥-🏴☠️-🔥-🔥-🔥-
Passes used = 1 / 3
Other habits I’m tracking this month:
✔︎ Morning meditation📿-📿-📿-✘-📿-✘-✘-📿- (it makes such a difference)
✔︎ Drink >64oz water💧-💧-💧-💧-✘-💧-💧-💧- (96oz!)6 -
✅ Exercise: 75 minutes walking
✅ Calories
✅ Tracked
0 pass days used ( )
What I do for binge mitigation:
1. Record what I ate in the binge.
2. Review what I was telling myself during the binge and what I wished I had told myself, if different.
3. Visualize hugging and nurturing my inner child in a way that does not include food.
4. I sometimes listen again to my self hypnosis recording (Think Yourself Thin).
5. Resolve to practice mindfulness tomorrow.
6. Plan what I might eat tomorrow.
Last night I very nearly ate during the night, which is not in my intermittent fasting lifestyle, which I have not done for almost 6 months, and which is counterproductive for my insulin resistance and fatty liver. I realized I kept returning to thinking about food. It seemed ¨fuzzy¨ whether it was physical or emotional, but what I realized was that I was having trouble falling asleep and that eating to put myself asleep is a very old, formerly well entrenched behavior for me. I thought about some hunger being healthy in the case of having excess fat in the liver. Up until about 6 months ago, while I was still working, I used to fear the insomnia and fear not being functional the next day, and often felt I could not get to sleep until I ate something. I got out of bed and got a drink of water and reminded myself that if I am tired I can sleep whenever I want tomorrow and I don´t really have to worry about being ¨functional¨ or ¨performing¨ in any way. I also reminded myself of the health reasons for avoiding eating (the excess calories alone is not generally a reason that motivates me well) and remembering what I had read about the need for the stomach to be empty for the brain to fully benefit from it waste removal cycle in the early part of deep sleep worked. I read for awhile and eventually went to sleep without eating. It was a victory and I am putting it here to remind myself about my insight into eating when I feel tired but can´t sleep.
12 -
Tuesday Feb 8
Exercise: Yes - 20 min walk
Tracked all: Yes
Calories under: Yes5 -
Did I exercise for at least 20 minutes? Yes, 45 minutes Peloton bike.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes6 -
Boy did I mess up! I’m on vacation and today was my day to post an opener but I didn’t realize it was Tuesday until it was too late! Thanks @SummerSkier for stepping in.
Bingeing - I evaluated what brought on that last binge so that I can be one step ahead of it next time. But what gets me back on track after a binge is the determination NOT to put those 30 pounds back on. I think about how horrible it would be to start all over AGAIN and that generally puts an end to it.
Interesting thing about this vacation. I’ll be gone 2 1/2 weeks but hubby chose to stay home. He has so much anxiety about flying and Covid and winter that he opted out but told me to go for it. Actually he was supposed to be here the first week but then flights were cancelled, it was days before they could get us on a flight, so we had to fly out of O Hare, and at that point we both knew he would be happier at home. Anyway, normally when we vacation, we eat out all the time. Big meals, alcohol, and although I start out making good choices, about midway things just spiral out of control. This time, since it’s just me, I’m in and Airbnb so I picked up groceries and an eating within my calories, plus I’m hiking and biking and staying active. It will be interesting to step on the scale in 2 weeks.11 -
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