March 25
Mrs_Hoffer
Posts: 5,194 Member
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?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
0
Replies
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Self awareness is a wonderful thing guys and you all have this super power as it is self awareness that led you here to join UAC.
Prior to joining UAC I knew there was an issue but just couldn't put my finger on what the problem was.
This was a huge problem because being unaware of my overeating meant i could not take steps to fix it.
The information from this group has helped me realise that there were 2 reasons I overate 1st was for comfort/emotional so to soothe my pain, boredom, loneliness, stress, anger, sadness, reward or celebrate.
The 2nd reason i overate was due to going on super restrictive diets that wernt sustainable. I would be "good" for a couple of days then loose all will power which resulted in me eating everything in sight.
These days there are times I overeat but it is thankfully not a daily thing anymore and more just very occasional one offs.
What were or are your reasons to overeat? and how have you or how do you plan to combat your over eating behaviours?
Thank you In advance for sharing your experience as it gives us all an opportunity to grow and learn from eachother.5 -
@donna25trinity Great topic. Self-awareness is so important if you want to change your habits for the better.
What were or are your reasons to overeat? and how have you or how do you plan to combat your over eating behaviours?
When I was a young adult, there was no overeating as I was very active. I had a hearty appetite and would often have second helpings. However, we didn’t have all the fast food that’s available these days, apart from the occasional treat of fish and chips, and restaurant meals were a rarity, so I stayed at a fairly steady weight throughout most of my late teens and early 20s.
When my family were small, I was still very active running around after them. I preferred home cooked meals, and we weren’t great fans of junk food. I continued to eat heartily, and had few problems with weight, initially.
These were the habits which I carried forward when I became a working mother, and didn’t have as much time or energy to be as active. For a long time, didn’t occur to me to change my eating habits, with the result that I was often ‘fighting the flab’, and got into the cycle of yo-yoing weight.
Alas, there wasn’t the societal pressure to be skinny, and young married women were often assured that it was normal to gain a few lbs once you were married and had children.
Fast forward 45 years, and one had reaped the whirlwind. My old habits had impinged on my health and mobility. However, I discovered that, even at the ripe old age of 69 it wasn’t too late to teach an old *kitten* new tricks.
One day at a time, one habit at a time, I have changed my profligate ways, with the support of many friends on MFP.
🔥 The Phoenix has risen 🔥
My post in “Introductions” gives details of the progression of my salvation.
6 -
25/03/2022
Did I exercise for at least 20 minutes?
• DAY 39 of EPIC I | FULL BODY DUMBBELLS (TRISETS) 60 min
• Walking 3.21 km in 0:34:55 (5.51 km/h)
Did I stay within my calorie budget for the day? Yes.
Did I keep track of everything I ate and drank? Yes
Pass days all used3 -
Yes x 3 for me as long as I just go to bed and don't fall victim to everything in the vending machine tonight.
Exercise was a coastal hike which looked much easier than it actually was. Folks in Devon are a hearty lot!
Why do I overeat? It started very young. My father was overweight as a kid but lost the weight in high-school and now HATES fat people. My mom is forever dieting and hates her body. My father is very athletic but has a sweet tooth and talks about sweets and desserts as something he has "earned". He would keep sweets or the posh cereal in the kitchen but we weren't allowed to have it. As I got older and started having my own money, I would buy little treats for myself. I would tell myself that if no one knew about it, it wasn't a problem. But what started as a single donut on the way home from swim practice turned into an entire pack of cookies or half a dozen donuts. Because, yes, I can eat the whole box and still go home for dinner. At least, I could when I was 17.
In college, I stopped swimming, but I continued eating that way. I eat my feelings. I feel bad so I eat to feel better, or I feel great and I eat to celebrate. I eat when I'm lonely, and I eat with other people.
How do I combat that? I haven't found something that works every time. I said "no" to the brownie sundae option at dinner because the menu said "chocolate flavoured sauce" and that sounded awful. If I can remind myself that the burger is never going to be as good as it looks in the picture, that helps. Last weekend's "taco incident" is still very fresh in my mind and I felt awful for days afterwards. So I'm still a work in progress.10 -
25/03/2022
Exercise – yes, bike ride, gym and lawn mowing.
Tracking – yes
Calories – yes
3 pass days used
4 -
Exercise ✅
Calories ✅
Tracking ✅
Pass days 3/34 -
✅ Exercise: 107 mins
✅ Calories: under goal
✅ Tracked
Remaining pass days: 3️⃣
From 18 March ThemeThis is my identity based March Tiny Habit.For the next 14 days:
I am a person who values the health and fitness of body, mind, and spirit.
I will refrain from eating after 9pm to allow my body to concentrate on processing CI
LNS: 0 ~|~ Me: 25 (Streak = 29)
This has definitely worked for me. My CI have reduced this month.
I know some people believe that all calories are equal. However, I was checking my macros today and I realised that my Fat%age has been creeping up, which I do not think is healthy for my body.
I will prelog my CI first thing in the morning to ensure that I am within 2% my daily specified goal for Fat%age
👌🏻-👌🏻-👌🏻-👌🏻-👌🏻-👌🏻-👌🏻
26-27-28-29-30-31-01
3 -
✅✅✅
3 pass days and holding. 🤞🏻3 -
Friday
Exercise: 45min
Calories: under goal
Tracking complete
pass days used 1/32 -
Great opener, my self awareness began in the dress pant isle for work about 6 yrs ago I had reached the top of the size chart and was mortified to have to possibly move to the woman’s sizes. That was my moment now with this group the last few years and my own quest for healthy living I have succeeded. The OA in my knees is still classified as severe but I can navigate rather well with minimal pain most days. I know it’s exercise and healthy food choices. I eat minimal meat and watch my carb intake. I have been working to adjust my protein to more fruits and veggies as they seem a better choice for me. I am almost to we’re I want to be hopefully by my July birthday I will be there.
I try very hard to not over eat a few years ago we put away the “big” pottery plates we switched to small soup plates they are a great all around plate. I have also allowed myself something each day that I enjoy, by doing this I don’t have to many cravings that I give in to. Sometimes I remind myself how long I would need to row or spin to burn off those calories from my cheat.
All three done for today.6 -
✔️✔️✔️
0/3 pass days used.
Still in Florida. Hiked a half mile in the woods to dive a spring. That cavern swallowed up all light. I thought I had gotten over my fear of the dark.... Nope this place brought that all back 42 ft down and my light did not illuminate the walls or anything. It was a black void. I swam up to the only thing my light touched which was a ledge at 40 ft. My husband realized he lost the wall and me at 53 ft. I could see him but he couldn't see me. He did the same thing I did he swam toward the surface. I couldn't believe it but it was too dark for him, too. So I don't feel bad about myself for tapping out.
Nsv, in years past I wouldn't have made the hike with my gear. Also my wet suit is actually getting easier to get on.
One more day in my happy place.6 -
Exercise – No
Tracking – yes
Calories – yes
2/3 pass days used5 -
yyy3
-
✅ Exercise
✅ Calories
✅ Tracked
4 Pass Days Used3 -
Did I exercise for at least 20 minutes? 84 minutes
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Pass days used - 6
What were or are your reasons to overeat? and how have you or how do you plan to combat your over eating behaviours?
I was a very athletic kid - in every sport under the sun and active every day of the week. I also ate poorly - I remember stopping at Burger King on the way to gymnastics. There were reasons for this - my dad was doing long haul truck driving at the time and my Mom was working and trying to get her kids to all the activities. We ate lots of processed convenience foods but I was burning so many calories I was remaining very fit.
Fast forward to my teen years and a move cross country and I was dealing with lots of anxiety and my sports had slowed down. I still however had my love for food. I can remember buying a 6 pack of grocery store cinnamon buns on my break at work and just eating... there was never enough food for me. I loved the feeling of being full. I ate for any reason - happy, sad, joy, sadness. Food was a friend.
There is a lot of obesity in my family. I would say there is a propensity for it, but what's the reason really? I know I had bad habits and I was eating for a level of activity I was no longer doing. I come from a family that likes to eat and there was always a lot of encouragement to do so.
Anyway, I've had times of dieting but mostly I've just been eating and accepting I was always going to be overweight.
The way I combat it now is just being solid with myself that I have an eating budget of calories and I'm not to exceed it. It's just the way life is now. I have worked too hard to let that go. I NEVER thought in a million years I could lose over 100 pounds and sheer stubbornness is going to ensure I never let myself gain it back
8 -
3x Yes4
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TerriRichardson112 wrote: »@donna25trinity Great topic. Self-awareness is so important if you want to change your habits for the better.
What were or are your reasons to overeat? and how have you or how do you plan to combat your over eating behaviours?
When I was a young adult, there was no overeating as I was very active. I had a hearty appetite and would often have second helpings. However, we didn’t have all the fast food that’s available these days, apart from the occasional treat of fish and chips, and restaurant meals were a rarity, so I stayed at a fairly steady weight throughout most of my late teens and early 20s.
When my family were small, I was still very active running around after them. I preferred home cooked meals, and we weren’t great fans of junk food. I continued to eat heartily, and had few problems with weight, initially.
These were the habits which I carried forward when I became a working mother, and didn’t have as much time or energy to be as active. For a long time, didn’t occur to me to change my eating habits, with the result that I was often ‘fighting the flab’, and got into the cycle of yo-yoing weight.
Alas, there wasn’t the societal pressure to be skinny, and young married women were often assured that it was normal to gain a few lbs once you were married and had children.
Fast forward 45 years, and one had reaped the whirlwind. My old habits had impinged on my health and mobility. However, I discovered that, even at the ripe old age of 69 it wasn’t too late to teach an old *kitten* new tricks.
One day at a time, one habit at a time, I have changed my profligate ways, with the support of many friends on MFP.
🔥 The Phoenix has risen 🔥
My post in “Introductions” gives details of the progression of my salvation.
So inspirational @TerriRichardson112 i esp love how at 69 you were able to change ur ways 4 the better! Amazing!!! Xo4 -
Yes x34
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Cowphilosopher wrote: »Yes x 3 for me as long as I just go to bed and don't fall victim to everything in the vending machine tonight.
Exercise was a coastal hike which looked much easier than it actually was. Folks in Devon are a hearty lot!
Why do I overeat? It started very young. My father was overweight as a kid but lost the weight in high-school and now HATES fat people. My mom is forever dieting and hates her body. My father is very athletic but has a sweet tooth and talks about sweets and desserts as something he has "earned". He would keep sweets or the posh cereal in the kitchen but we weren't allowed to have it. As I got older and started having my own money, I would buy little treats for myself. I would tell myself that if no one knew about it, it wasn't a problem. But what started as a single donut on the way home from swim practice turned into an entire pack of cookies or half a dozen donuts. Because, yes, I can eat the whole box and still go home for dinner. At least, I could when I was 17.
In college, I stopped swimming, but I continued eating that way. I eat my feelings. I feel bad so I eat to feel better, or I feel great and I eat to celebrate. I eat when I'm lonely, and I eat with other people.
How do I combat that? I haven't found something that works every time. I said "no" to the brownie sundae option at dinner because the menu said "chocolate flavoured sauce" and that sounded awful. If I can remind myself that the burger is never going to be as good as it looks in the picture, that helps. Last weekend's "taco incident" is still very fresh in my mind and I felt awful for days afterwards. So I'm still a work in progress.
@Cowphilosopher I tots relate to your story. For ppl like us the battle with food will always be a thing kinda like a alcoholic with alcohol.... The fact that it's a work in progress for u is great as most ppl dnt hve any where as much insight as u do ...Well done!!!We all hve times we slip up but we are still here so thats wat matters... Like u and ur dad I also hve a huge sweet tooth and find allowing myself a treat daily helps with this... I absolutely love your strategy of reminding urself that is not as good as it tastes.. I will def hve to try this the next time I'm out. Xo7 -
snowshoe072 wrote: »Great opener, my self awareness began in the dress pant isle for work about 6 yrs ago I had reached the top of the size chart and was mortified to have to possibly move to the woman’s sizes. That was my moment now with this group the last few years and my own quest for healthy living I have succeeded. The OA in my knees is still classified as severe but I can navigate rather well with minimal pain most days. I know it’s exercise and healthy food choices. I eat minimal meat and watch my carb intake. I have been working to adjust my protein to more fruits and veggies as they seem a better choice for me. I am almost to we’re I want to be hopefully by my July birthday I will be there.
I try very hard to not over eat a few years ago we put away the “big” pottery plates we switched to small soup plates they are a great all around plate. I have also allowed myself something each day that I enjoy, by doing this I don’t have to many cravings that I give in to. Sometimes I remind myself how long I would need to row or spin to burn off those calories from my cheat.
All three done for today.
@snowshoe072 some great tips in here for us all! I also agree that allowing urself something u enjoy daily allows moderation this is something I trully lacked in the past. Now I feel I can trully hve my cake and eat it too if you know wat i mean whereas before my diets were to strict which only resulted In my rebelling. I always love hearing how ppls eating and workouts assist them in managing their medical conditions as it gives hope for ppl on here that are only newly diagnosed to know that they can still hve a happy life! You sound like a very determined and disciplined woman. Xo3 -
✔️✔️✔️
0/3 pass days used.
Still in Florida. Hiked a half mile in the woods to dive a spring. That cavern swallowed up all light. I thought I had gotten over my fear of the dark.... Nope this place brought that all back 42 ft down and my light did not illuminate the walls or anything. It was a black void. I swam up to the only thing my light touched which was a ledge at 40 ft. My husband realized he lost the wall and me at 53 ft. I could see him but he couldn't see me. He did the same thing I did he swam toward the surface. I couldn't believe it but it was too dark for him, too. So I don't feel bad about myself for tapping out.
Nsv, in years past I wouldn't have made the hike with my gear. Also my wet suit is actually getting easier to get on.
One more day in my happy place.
Wow u sound like a dare devil @tahm42 good 4 u......xo2 -
Friday March 25
Lovely sunny, but chilly, day here today. But the ice on the creek is melting and there is plenty of mud for the mischievous pup 🥳
Wanted to just sit and eat snacky foods tonight. Put on an Apple Fitness cardio workout and enjoyed that for 45 minutes instead. Feeling good about this. 🥰
✅ Tracked it all
✅ Ate some of my exercise calories today (less than 1/4 those earned). Kitchen is now closed.
✅ 105 minutes of cardio today; 16,000+
steps.
1 pass day used March 186 -
ashleycarole86 wrote: »Did I exercise for at least 20 minutes? 84 minutes
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Pass days used - 6
What were or are your reasons to overeat? and how have you or how do you plan to combat your over eating behaviours?
I was a very athletic kid - in every sport under the sun and active every day of the week. I also ate poorly - I remember stopping at Burger King on the way to gymnastics. There were reasons for this - my dad was doing long haul truck driving at the time and my Mom was working and trying to get her kids to all the activities. We ate lots of processed convenience foods but I was burning so many calories I was remaining very fit.
Fast forward to my teen years and a move cross country and I was dealing with lots of anxiety and my sports had slowed down. I still however had my love for food. I can remember buying a 6 pack of grocery store cinnamon buns on my break at work and just eating... there was never enough food for me. I loved the feeling of being full. I ate for any reason - happy, sad, joy, sadness. Food was a friend.
There is a lot of obesity in my family. I would say there is a propensity for it, but what's the reason really? I know I had bad habits and I was eating for a level of activity I was no longer doing. I come from a family that likes to eat and there was always a lot of encouragement to do so.
Anyway, I've had times of dieting but mostly I've just been eating and accepting I was always going to be overweight.
The way I combat it now is just being solid with myself that I have an eating budget of calories and I'm not to exceed it. It's just the way life is now. I have worked too hard to let that go. I NEVER thought in a million years I could lose over 100 pounds and sheer stubbornness is going to ensure I never let myself gain it back
@ashleycarole You go gal I can see the strength and willness to never go back just oozing out of u!!! This part here is so simple yet so profound " The way I combat it now is just being solid with myself that I have an eating budget of calories and I'm not to exceed it. Something I will be sure to remind myself of the next time I'm feeling naughty! He he xo4 -
@Dory_42 @RangerRickL @MaltedTea @SModa61 @Chinkiri We hve not heard from you guys In a while, we think of u often, miss u guys and hope you are all doing well. Love your old UAC friends xo7
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@donna25trinity don't get me wrong, if I had any reason to think it was good chocolate sauce, I probably would have had it. But chocolate FLAVOURED sauce? Not worth the calories and hit to my sugar cravings. I like your approach of having a little something sweet every day and I will try that.
3 -
.
~🌷~ 3 / 25 /2022~~ Waving Hi ~~ 🙋🏼 ~~ BLESSings Everyone ~💖~
Exercise for at least 20 minutes .................................... ✅ ... 220+ min.
Stay within my calorie budget for the day ...................... ✅ ... I am
Keep track of everything I ate and drank ....................... ✅ .... I did
STEPS......... 26,840+.......... 190 = walking ......... 30 cleaning
Documenting My CONSISTANCY = For personal ACCOUNTABILITY & Celebration
(if there is a P=instead of number its a Pass Day)
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21-22-23-24
-25
💖 Wishing EVERYONE all the BEST & Much Success In March 🏆 We Got This 🏆
.3 -
Emoji = Pass
UAC: ✔️-✔️-🤔-✔️-✔️-✔️-✔️-✔️-✔️-😎-✔️-✔️-✔️-✔️-✔️-✔️-😬-🤗-📚-🙌🏾-🤷🏾♀️-✔️-✔️-✔️-✔️-26-27-28-29-30-31
Apparently Washing and Folding Clothes for hours on end is a workout. I ended the night with over 20,000 "steps". But I did 2 10 min interval strength workouts while watching the movie to get my 20 minutes in.
For the 24th, I did a 2 back to back 10 min interval cardio workout (up up down down/step aerobics on BOSU (30 sec) with squats on top (10 sec).
@donna25trinity I mindlessly eat out of boredom, or as an avoidance technique--because so something unpleasant I don't want to do. My current strategy right now is to CALL OUT the behavior by thinking or saying out loud. "I am not hungry, right now."
Now I've still been eating in spite of thinking or saying it out loud. I just need to practice recognizing and disrupting the system.4 -
Fri March 25
Exercise: 20 minutes stretching, 1.5 hours walking in the woods for work
Tracking: Tracked everything, though didn't weigh my food for dinner so that was estimated.
Calories: About 200 over
I think that was a case where maybe I should have counted some exercise calories, though, because the hike was 3x a long as my usual 20 minute walk and over rougher terrain. I was really hungry for dinner. And I lost 0.5 pounds.
Way over pass days in my learning month - but I think I am getting the hang of it this week.
Why do I overeat?
I do think I was getting into a bad place recently with weight loss where I was trying to eat too little and then getting hungry/losing willpower and eating too much - and net actually not eating at a deficit but lying to myself about it. That's why this learning month.
Prior to that, though, (and still now) I think I ate too much because food is good, and so much of life is centered around food celebrations and I really enjoy that aspect of life. And unfortunately I just don't need that many calories. Part of what makes it challenging too is that I had many years of being pregnant and nursing where I did need a lot of calories and eat a lot of calories so to some extent my stomach and brain are used to that. It's been a journey of recalibration, to some extent. Pre-pregnancy I had a pretty small appetite. I am trying to get back there, but also it is all about the giant salad or pile of cauliflower to give myself the big meal I want while not having too many calories.
I am trying to figure out how to balance that I do want good food and communal food celebrations to be part of my life, without being in a restrict and then binge cycle and without gaining weight. Tricky! I have not figured it out yet.2 -
ashleycarole86 wrote: »Did I exercise for at least 20 minutes? 84 minutes
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Pass days used - 6
What were or are your reasons to overeat? and how have you or how do you plan to combat your over eating behaviours?
I was a very athletic kid - in every sport under the sun and active every day of the week. I also ate poorly - I remember stopping at Burger King on the way to gymnastics. There were reasons for this - my dad was doing long haul truck driving at the time and my Mom was working and trying to get her kids to all the activities. We ate lots of processed convenience foods but I was burning so many calories I was remaining very fit.
Fast forward to my teen years and a move cross country and I was dealing with lots of anxiety and my sports had slowed down. I still however had my love for food. I can remember buying a 6 pack of grocery store cinnamon buns on my break at work and just eating... there was never enough food for me. I loved the feeling of being full. I ate for any reason - happy, sad, joy, sadness. Food was a friend.
There is a lot of obesity in my family. I would say there is a propensity for it, but what's the reason really? I know I had bad habits and I was eating for a level of activity I was no longer doing. I come from a family that likes to eat and there was always a lot of encouragement to do so.
Anyway, I've had times of dieting but mostly I've just been eating and accepting I was always going to be overweight.
The way I combat it now is just being solid with myself that I have an eating budget of calories and I'm not to exceed it. It's just the way life is now. I have worked too hard to let that go. I NEVER thought in a million years I could lose over 100 pounds and sheer stubbornness is going to ensure I never let myself gain it back
Congrats on your weight loss! Truly inspiring.
My reasons for over-eating close to same. Eating habits were similar it sounds like…
Again, congrats & I love that you wrote about sheer stubbornness will prevent you from going back.
Love & hugs.4 -
@donna25trinity
My reasons for eating are same. Food always a part of celebration in my family. Food treats after every dr visit. I eat my feelings: happiness, sadness, loneliness, togetherness, boredom and out of habit.
My history: very, very thin as child, teen & young adult. Always very active. 3 brothers to keep up with, always active, short, skinny, underweight. Loved playing kickball, playing some basketball, throwing football around, gymnastics, badminton, just throwing a ball at a walk & catching it & making up my own games hitting with my hand. Going swimming Didn’t like lots of foods. As child very little fast food back then & eating at a restaurant was a big treat. My mother cooked well rounded meals. Eggs, cereal, pancakes, or French toast were breakfast meals.
My dad made my lunches for school: half a sandwich, sometimes a small charcoal broiled hamburger that he cooked on some weekends that he would individually wrap & freeze after a cook out, 1 cookie, pickle, small handful of chips.
I was a huge waster of food because my eyes were always too big & I took too much since meals were family style & all would be eaten by my brothers if I didn’t get mine 1st. I’d give some to them, then my parents made me sit at the table & eat all my food that I took or I couldn’t get up. They’d say think of all the starving… & try to shame me into eating. But as a child … well you know how that went. I could not eat it, my stomach was too small, I guess. I caused a roach problem in the house because I’d end up throwing some in the trash since o was there soo long & left alone, then threw the rest behind the dryer, etc.
Tween age. Gymnastics & just still playing around.
In high school, I was introduced to my favorite sport racquetball & was already super coordinated & was good very quickly. Then trained myself for it. Started running before going to school.
College: a true athlete. Coach tried to get me to eat more to gain a little weight cause still so thin. Could eat anything & everything. Shakes for treats etc.
Married right after college & stayed thin. (Won a basketball trophy on our honey moon. )
Taught racquetball & later got certified & taught aerobics. I loved step aerobics.
Put on 10 lbs then to get pregnant dr said to drop a few lbs & that would do it. It did! Worked out throughout pregnancies.
Lost almost all the weight after the pregnancy few years.
Then as life got very busy became less active but still ate like when in college — milkshakes etc.
And you know how it goes from there. Less time to exercise combined with stress eating, celebration eating, etc. that’s how I got to where I am.
Been on Mfg a long time & lost a couple times but mostly just gained.
So I am trying again with this group & so far… even tho haven’t added consistent exercise yet. I’m already doing better. Even with the binge last night.
I have been consistently tracking now, etc. this is good! I will get there & won’t give up.
I will find a way to add in the exercise even with my busy stressfilled life. It has to change. I stopped questioning how could I do this to myself & how could I stop my favorite thing- exercise.
Thanks y’all.5
