May 4
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?
1
Replies
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One of the foundations of the Ultimate Accountability Challenge is to develop the habit of tracking what you consume on a daily basis. Last month @Mrs_Hoffer shared a bunch of benefits of tracking your food: Increasing mindfulness, Tracking provides you with a better understanding of your current eating habits, Tracking informs you how nutrient dense your food is, Tracking holds you accountable, Tracking helps you reach your goals, and allows you to make informed decisions of foods you enjoy, Tracking actually gives you options, Tracking allows you to plan ahead (see her post here: https://community.myfitnesspal.com/en/discussion/10860177/april-4/p1).
I don’t know about you, but whenever I’m just starting out, I have a level of enthusiasm to the task that almost gets in my way. For example, I’ll go overboard in tracking every spice, leaf of arugula, etc. which is time consuming and in the end, doesn’t have a ton of effect on my overall calories for the day. Mid-way through the journey, tracking can sometimes feel like a bit of a slog because I wasn’t planning my food for the day, or the unexpected happened (aka “snackcident”) and I wasn’t always hitting my my targets. Just like the scale number, the calorie numbers can have an emotional impact on some folks.
I’m still not fully up the ladder of competence when it comes to tracking, but it is getting easier with having a majority of the food I consume already saved to the database, being better at planning my day, being less anal about every leaf/berry/gram I eat. Dare I say it feels like a satisfying sense of accomplishment when I close out the diary every night?
Where are you on the Competency Ladder when it comes to tracking?
What learnings have you had to get you from one step to the next?
Looking forward to reading your responses - Marisa
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Pass day 23
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Great question and post! I spent my life resisting tracking, I’d do it for a week or two and then decided it was too much work and quit. However, I am a convert. For one, with it digitized, it’s so easy. And I realize it’s a health habit - no different than brushing my teeth. That said, I have a more loosey goosey approach than most. Part of it is because my husband does all the cooking, he cooks from scratch, and it’s nearly impossible to figure out exact calories. So I search the database for something that seems reasonable. I have learned to focus on portion size.
My biggest tracking failure is not entering data on those days I go off the rails. While I rarely have massive binges anymore, even a little binge and I don’t enter that data. Which is stupid and I need to learn to suck it up and enter it all. It’s my psychological way of denying it happened.7 -
I am at ~ Step 2.5 ( working on actively re-establishing conscious competence ) Already having multi-years of entries in my "Recent / Favourites " (aka most commonly reused), a relatively unexciting level of variety, and next to no social life ( so "special occasion pass days" are easily pre-identified well in advance) are all certainly helping.
What makes it difficult right now is those 6 weeks or so of conscious (and DELIBERATE ) INcompetence which weakened the former level of Unconscious Competence / Habit. Half of March while overseas followed by very inconsistent effort (when there was any effort at all ) through most of April.4 -
I track my food everyday not every tsp of spice or leaf of lettuce but the majority of the good and the occasional not so good. It’s accountability and why cheat myself? My logging varies sometimes it’s pre-logged other times it’s after the meal or at the end of the day. Most of the time it’s as I go pre logging is more of a drag for me and I am good enough know I know what my sizes need to be but do keep the food scale close by with extra batteries!!4
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I got down to my original goal weight, and decided that I was at level 4. I also decided that I wanted to take off an additional 10 pounds, but that I now knew enough to do that at level 4, so I didn’t need to track. 🤭🤣😢
After spending 2 months going up and down the same 3 pounds, I realize how easy it is for me to under estimate my calories and over estimate my exercise.
Like @enlightenme3 , I used to track every lettuce leaf on a sandwich and every sprig of cilantro on a taco. Since I started Noom, back in July, I have kept a bowl of cherry tomatoes and a bowl of grapes on the counter for those times I “just want something”. I used to stress over did I record 3 tomatoes or 4 today. I finally said to myself ,”Self, you didn’t get fat eating tomatoes. You got fat eating cookies.”. So now I take a more casual view of snacking on celery sticks and grapes.
That’s just a long way of saying I bounce around between a 2 and a 3. Some level of conscious competence / incompetence.7 -
Exercise ✅
Calories tracked ✅
Calories under budget ✅
Staying overnight in a hotel atm and would usually use this as an excuse to overeat but this challenge helped me plan what I really wanted to eat and still stay on track 😀.7 -
Wednesday
Funny - I use that competency ladder with clients at work, but have never applied it to my diet/ lifestyle goals. Something to think about definitely.
Unfortunately today got the better of me and is a pass day.
(Pass days = 1 used)7 -
Hello! First time checking in.
I'm trying to get rid of my last 10 pounds after being in Noom. I've been stuck for months. I hope I can find here the accountability I need to succeed.
Exercise ✅ 30m intervals. 30m yoga
Calories under budget ✅
Calories tracked ✅
I've been logging all my calories for a long time and I log everything, even water.10 -
Wednesday
yes x3
0/3 pass days used4 -
3xyes. Day 19 of Epic II + 2.5km walk + 9km run4
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✅✅✅ 3️⃣ pass days left
@EnlightenedMe Thanks, Marisa. Great topic.
Tracking was my very first habit when I started seriously on MFP. It’s been my friend ever since. It provides a wealth of data on which to base my daily choices.
From the beginning, It showed me exactly why my weight had climbed consistently as my level of activity decreased because of health problems. I always thought I ate a healthy diet. Tracking showed me that my portion control was way off base.
I prelog my food for the day, and plan what I will eat to balance my macros. I adjust actual amounts as I go, and make small changes if I decide to change items.
After 7 years, tracking is easy, as I have most of my recipes saved in the database. I have a 3 week main meal rotation plan based on different Sunday roasts, which give us meals for 3 other days of the week. We have a salad based meal once a week, and home cooked ‘easy’ meals on 2 evenings. My breakfast is fresh fruit/yoghurt/granola; lunches are alfresco; soups, sandwiches, or whatever. And we can always choose something different if the notion takes us.
I have no forbidden foods. I choose to eat healthy most of the time, with small indulgences. This means I don’t feel deprived, as I can choose to eat whatever I like in full knowledge of the consequences.
No guilt! No regrets! It’s my choice.
I see tracking as an essential tool to maintaining my chosen fit/healthy lifestyle.
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I haven't seen that competency ladder before, but I'm probably around level 4. I used to track with pen and paper 40 years ago, and using MFP digital platform has made it so much easier. After nearly 4 years using MFP I have a good database of "my foods" and recipes that I can re-use tweaked. Now that I have been maintaining for 3 years I am relaxed about the small stuff.
I admitted yesterday that I couldn't be bothered to log my food because I was away from home. That was lazy of me, I could have logged all of it, it was all out of packets with labels. So was most of today's food,(not lunch however), but I'm taking another pass day.
Later this month I will be away for 2 weeks and logging food will be very difficult, just a stab at estimates.
So, this month I'm going for Champion and will try for unconscious competence when it comes to food choices.
Ps lots of walking today, nearly 20,000 steps!6 -
yes x 3
0/3 pass days used3 -
✅✅✅ a nice feeling4
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May 4th
Exercise: yes
Tracked: Yes
Calories: yes4 -
4 May
✅✅✅
I think learning has to be the spice of life. Really enjoy finding out how unconsciously incompetent I am. 😂😂😀
4 -
@enlightenme3
Thanks for the opener! I’ve never seen that graphic before. Or those terminologies.
Where are you on the Competency Ladder when it comes to tracking? When it comes to tracking I’m making my way to conscious competence.
What learnings have you had to get you from one step to the next?
My awareness is growing everyday. I like how some people have plans for their food intake or do food prep like having a salad bar/chopped freggies in their fridge. I’ve been writing down and holding onto wrappers too until I log. It helps keep me honest. And right now I’m just observing my behavior and not beating myself up. Everyday is an opportunity to improve and celebrate victories won, no matter how small.6 -
@enlightenme3 Love this!
"Everyday is an opportunity to improve and celebrate victories won, no matter how small"- Yes, 12,000+ steps, 307 zone minutes
- Yes
- Yes
3 -
May 4th. 1/3 pass days used
Did I exercise for at least 20 minutes? Yes. Pahla B cardio
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
I would put myself at a 3. There are times when I don’t put everything in. I like it better when I eat at home and can do my own cooking to make tracking easier.4 -
Exercise: yes
Tracked: Yes
Calories: yes
Pass days - 04 -
May 4: ✅✅✅ (slightly more than 13,300 steps on the day - all food logged, most of 118 fitbit exercise calories earned were "left in the pot"
Monthly total:
✅✅ ❌✅4 -
5/4
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? 👍🏻
(Documenting consistency (if there is a P=instead of number its a Pass Day)
UAC: 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21-22-23-24-25-26-27-28
May 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
………………………
I friend of mine just bought a piglet, I want one but probably not a good idea with Pete and Parker lol[/quote]
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3x yes
I’m mostly at level 4 in regards to logging. i may deviate on vacation or other travels. Restaurant meals trip me up.3 -
✅ Exercise: 40 minutes swimming
✅ Calories
✅ Tracked
0 passdays used ( )
Maybe around 3. I have tracked during the years 2000-2001, 2008-2012, and for close to a year now. I still tend to record everything in the late in the middle and end of the day instead of record as I go. And I rarely pre-log anymore even though I know it usually helps me. But I think the only day I have failed to track since August was a day of vacation when it just seemed to be impossible to guess what was in a recipe at a restaurant-- so I give myself credit for sticking to my purpose although I am really not a stickler for details.
3 -
Exercise? Yes - I rode 28.33 miles on my Peloton indoor bike in an hour and a half.
Under calories? Yes
Tracked meals? Yes
2/3 Pass Days3 -
Yes x32
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@GrandmaJackie Oh my goodness Pete & Parker are adorable! And you are right, I expect their votes would each be a solid “no”. Great job today!1
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3 days in a row!
Exercise ✅
Tracking ✅ even the wine.
Calories ✅ and I was under.
Still 1/3 Pass days (those darn cookies)2 -
Well one today on three “yeses” for the Fourth of May:
@Caramel_Apple @tahm42 @eokoro @TerriRichardson112 @Winner_in_Life @jmu1965 @Maggie_MJ
@ snowshoe072 It is such a good feeling when it all comes together, right? 🌸🌻🌺
@SummerSkier The learning never stops — and thank goodness as it really does add spice to life. 🌶🌶🌶
@Tarann75 Cheering for your success today — hotel stays are really hard and you’ve conquered this one! We are here for you 🙌🏻🙌🏻🙌🏻
Welcome @atoina ans great job today! 🌟🌟🌟
@ideas2 Super job tracking and so great that you have many years of practice too. 🌟
@Sumner100Christ_follower Amazing ride! 🚴🏻♀️🚴🏻♀️🚴🏻♀️
@LazyBlondeChef Well done! I’m with you on restaurant meals: they trip me up too. Good thing we don’t eat out often any more. 🌷
@biketheworld Awesome job today! You are in the groove with ZERO pass days! 🏆
@BMcC9 Super job! You’ve got this 🥰3
https://youtu.be/g83v1m2P4_g
