May 10
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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Hi Folks!
Yesterday, it was fascinating reading what folks eat on a good day! Thank you!
Today, I’d like us each to create our own: Emergency Backup Plan”
We’ve all experienced it. We’re cruising along - either dieting or maintaining - and it’s going great. Your hunger isn’t bothering you, you’re enjoying your exercise, you are enjoying tracking your weight & food intake, and posting to UAC is a Joy! ✅✅✅
And then, like a flip of a coin, you snack on a few nuts from the cupboard, simultaneously thinking “Huh, I never do that.” Later, you add 8 more grams of peanut butter on your muffin & ponder licking the knife. You decide you’ll finish a project & skip your walk - a little voice whispers ever so quietly, “but you never skip
your walk…”
And suddenly, it’s hard.You’re a little scared (sometimes a lot scared) as you find yourself doing behaviors you haven’t seen in months/years. You feel your lucky streak just ended.
You need an individual…
🌸🌸Emergency Backup Plan🌸🌸🌸
How do YOU stop those behaviors & get your momentum going again?
Share your ideas - even if they aren’t fully formed - with us, and together we can become stronger at those key times when we need to dig deep & regain our equilibrium.
🌷
Maddie
5 -
@MadisonMolly2017 - what a superb question! This is EXACTLY what happens to me. One little extra something one day turns into a quart of ice cream 2 days later, and 3 weeks later I’m still struggling to get back into “coast” mode. I wish I had something powerful to say about this so am eager to hear other strategies.4
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@MadisonMolly2017 this is great and very relevant 4 me ATM. For me my backup plan right now is getting my food intake back on track as the last 2 months hve not been my greatest. Being prepared is key for me knowing my weak points.... 1) dnt handle cook prep food ay night 2) tell hubby I can't have fries on the w/e any more and stick to it 3) track everything honestjy.. xo
Yes x35 -
@Caroline_slowandsteady hi my collagen is made by Orgain and it is a grass fed pasture raised peptide. It is gluten free non gmo, no dairy and no soy but paleo friendly. I began to use it for my OA in my knees and it’s been over 1 1/2 yrs since starting and I think it’s helped. I have not tried a plant based one but this one dissolved quickly in coffee and smoothies.2
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Exercise ✅
Calories tracked ✅
Calories under budget ✅
I’ve recently started a mindfulness and ACT online course. There is a concept of a choice point where we move either towards or away from our values and who we want to be. Like an emergency back up plan. I’ve only just started it but it’s been helpful.
I almost lost control after witnessing a distressing incident at work plus inadequate sleep. Ate too much choc but at least tracked it and stayed within budget. That’s a big improvement.5 -
10/05/2022
Exercise – yes
Tracking – yes
Calories – yes
3 pass days
Woke up much too early with a sore throat and heavy head. It might be hayfever, or perhaps a cold. Today was the second day this happened. So, I was up early but not feeling very well. I did go out on my bike – twice – but not much other exercise. I should have gone to the gym – last chance before going away – but rested, reading.
I have been pottering around packing for our holiday!
I don’t think I have an Emergency Back up Plan, have to think about it.
Posting a little early but dinner is logged and still have plenty of calories for a snack later.
4 -
@MadisonMolly2017 Thanks a very interesting post.
I'd like to know what others do because I don't have an emergency backup plan.5 -
❌ I can't do exercise today
✅ Calories tracked
❌ Over budget. Not much but I must be honest.
1 pass of my 34 -
What a timely post Maddie - thank you 🌼 @MadisonMolly2017
My emergency “backup” plan is in place right now 🤩 I had committed to more herbal tea and prepped veggies in the evenings instead of my “go to” of freshly popped popcorn. Then intense tree pollen allergy season hit.
I think the combination of a few days of not being able to get outside at all, the side effects of the antihistamines and decongestants (so sleepy, but not able to sleep), and not getting my long outdoor walks are a part of this current situation. Regardless, I hit a “motivation” wall. I was turning into a couch potato. 🛋🥔😴💤💤💤 It was like I had become a bear preparing for hibernation and wanted to eat all the sweet and starchy foods. 🧸🍪🍰🍬🍭🍚🍞🥯🥖🥨🥐
So, the struggle is real, and I am getting a hold on it. Testing out what works for me, and the following are some strategies currently underway:
- Back to more whole grains and legumes to ensure I have that feeling of “full”.
- Protein at every meal (keep the full feeling through healthy intake)
- More fresh fruit prepped and ready to enjoy
- Raw veggies prepped and ready for snacks
- have now removed all the nuts, popcorn kernels, pretzels, and all chocolate from the pantry. All are currently stored on the basement food storage shelves. Out of sight and hopefully soon, out of mind.
- a wide variety of sparkling waters are now stocked in the bar fridge.
- herbal tea bag assortment is now in a large glass jar beside the kettle.
Eager to read the strategies used by others…4 -
Since I work full time, my days are somewhat scheduled. I rarely go 'off the rails' M-F during the day. What gets me is evenings. So my plan is to under-schedule my meals during the day. Leave as much leeway as I can for the evening - I know I'll use it up later! I like to have a glass of wine (or 2) in the evenings, so I try to allow for it. I also allow myself to use sometimes my exercise calories on a day-to-day basis. If I need them - that's what they're there for. If I don't use them - Great!6
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3xyes. Day 23 of Epic II + 2.75km walk + 11 km freestyle3
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✅✅✅ 3️⃣ pass days left
My back up plan originally was to allow myself to occasionally sit on a plateau, and to stop bring emotional about the number on the scale.
Tracking, healthy choices, and exercise are my daily givens. Going off piste is no biggie, so long as it’s not too often. It’s been a long learning curve, but I’m worth the effort, and so are you!
Now that I’m on maintenance, daily tracking, and weighing means I have a lot of data to support my choices.
It’s taken a lot of time and effort to be where I am today. My focus is on being fit and healthy, and creating/adapting positive habits. It’s all a matter of the choices I make. Sometimes I choose to take time out, but it’s a conscious choice and time limited, and I get right back at it fairly quickly.3 -
10 May 22 Tuesday
Did I exercise for at least 20 minutes? yes - just a lazy 30 min walk today
Did I stay within my calorie budget for the day? yes
Did I keep track of everything I ate and drank? yes
. hmmm. Interesting idea @MadisonMolly2017Emergency backup plan
I am not sure actually there is such a thing. My 2 cents/stream of thought.
You have to power thru it and show up.
You have to learn not to "delay" the fix. It's really tempting to say, "Screw this month, I'll start again in June" or "I need a break" or "I will start Monday again" and then allow yourself to go completely off the rails to finish all the things possible before that false deadline. I have fallen into the same behavior so many times that when I see someone saying "I am just going to finish all the snacks lying around from x celebration and then I will start" I have to bite my tongue. All they are doing is a lot more damage. Better to actually THROW or GIVE all that stuff away. And if you throw it away mix it in with the vacuum dirt or the kitty litter trash too. Because I know you will be looking to reclaim it for just one more time a few hours later.
By accepting we are not going to be perfect in this relapsing type "disease" it's easier to not set the bar so high we end up going under it instead of reaching it. I accept that sometimes I am not going to make good choices and move on as fast as I can.
Sometimes I see folks trying so so so hard to just reach a goal that seems so close that they end up sabotaging themselves and move further away. So perhaps if you are having trouble, it's time to allow yourself MORE cals and maybe more energy. Better to increase a little bit than to go off the rails and not even keep track because you just ate all the things.
I have no emergency plan. I take each situation as it comes. Life is too short to always be punishing ourselves and waiting for a better tomorrow.
4 -
I’m writing my Emergency Back-up Plan down.
I realized… What could be more important?
The fact that I’ve never thought of a written back-up plan & that many don’t have one/looking for suggestions…
When this is the number one risk of our undoing all of our hard work.
I post again in two weeks May 24.
I’m hope you will write a plan as well.
@jamcnewman I love the actions you took.
I know our Back-up plans will need some iteration as we see what really works, but
I’m excited to read - and be inspired - by yours!
I do know the first part of my
Plan will be:
1. RELAX. It’s not as bad as your Monkey Brain tells you it is. Take perspective.
2. ASSESS my FIVE S’s: sleep, stress, salt, sugar, sadness
…6 -
Tues May 10
Exercise: 20 minutes stretching, 40 minutes walk
Tracking: Tracked everything, even though we changed the dinner plans 3x and I gave into a starbucks stop
Calories: Made it fit!
No time to write on this topic, but I am excited to read everyone else's3 -
May 10th
Exercise – yes
Tracking – yes
Calories – Yes
1/3 pass days3 -
May 10, 2022
Did I exercise for at least 20 minutes? Yes, Iron Series by Caroline Girvan
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Habits to maintain this month:
Kitchen Closed? Yes
Did you go "nuts" with nuts today? No (9 days -free)
Within Sugar macro today? Yes (7days)
Pass day 1/3 (this is for accountability to myself and my records).
Thanks @MadisonMolly2017
My emergency plan starts with forgiving myself.- I talk a lot to myself and assure myself. I am very good at prep talking to myself
I have a list of sentences I say to myself during this period. - I start my reset immediately. There is no next month, next week, etc. (because when you break 1 plate, you do not take all the plates in your cupboard/cabinet and break them all
) That is one of the things I say to myself. - I have a 10 days good menu that I know works for me. I start my reset with this menu. Then I add other good days' menu from MFP.
Some of the sentences I say to myself. Hopefully, it might help anyone here.- Nobody fall in a muddy place and walk around with the mud on their body. They immediately take care of themselves.
- You do not slip on on 1 stairs and then consciously roll down the other stairs. You will hurt yourself.
- You don't break 1 of your plates and then open your cupboard/cabinet, bring out the other plates and break them. So why do you want to keep going down this path? Time to reset!
- There is a saying in my mother's tongue that goes like this "the person that hangs around a smelly place/poop for a long time will have flies as their friends and maggots as their companion". This sentence is very deep in meaning and always gets me moving immediately to reset.
My suggestion is come up with the menu that will help you jumpstart your reset button. You can build your menu from your good days in MFP.
Make a list of motivating, encouraging sentences to move you forward.6 - I talk a lot to myself and assure myself. I am very good at prep talking to myself
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biketheworld wrote: »@MadisonMolly2017 - what a superb question! This is EXACTLY what happens to me. One little extra something one day turns into a quart of ice cream 2 days later, and 3 weeks later I’m still struggling to get back into “coast” mode. I wish I had something powerful to say about this so am eager to hear other strategies.
@biketheworld
I think we can all solve this together!
I think this will be my key to an EASY maintenance…which is my goal!2 -
✅ Exercise - 1 hour of Jazzercise and neighborhood walk
❌ 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: P-2-3-4-5-6-7-8-9-P
All was going well until my dentist appointment. Was so hungry and started eating...3 -
Tuesday May 10
✅✅✅
1 pass day used May 42 -
Exercise? Walk, 1 mile
Under calories? Nope
Tracked meals? Nope
Pass Days? All used
Water? Nope
Apple Cider Vinegar? Yes
I got 2 out of 6 of my goals completed today. Pretty hungry and forgot to track as I ate. Gonna keep going
4 -
✅ Exercise: 45 minutes swimming
✅ Calories
✅ Tracked
0 passdays used ( )
I have been thinking a lot lately about what I read in ¨Atomic Habits¨ about findings of the high rates of heroine addiction among soldiers in Vietnam during the war and how surprisingly few of them struggled with addiction to heroine when their environment changed back to the U.S. The book talks about how important the environment, and taking control over it is, and how much the habits are affected by signals from the environment.
So for my backup plan, I want to include an emphasis on things that take me out of the toxic food environment of the American culture, which is basically what I have done on a larger scale with my husband since retirement. I think if I find I am again reverting back to old overeating habits instead of my current lifestyle, I will have to focus harder on real whole foods, avoiding added sugars and flours, planning, meditating, being willing to assert myself in social situations, refusing to accept the cultural standards (stuff like baking at Christmas) and allowing myself time for self hypnosis and/or meditation.
A key way for me to reset is using some self hypnosis scripts that I have-- Darcy Buhler´s ¨Think Yourself Thin¨ which basically helps with the mental part of the stuff above.
3 -
5/10
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
2 -
Did I exercise for at least 20 minutes? 78 minutes walking, 31 minutes Peloton, 5 minutes stretching
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 - 0
How do I stop these behaviors and get the momentum going again?
I think my backup plan is to become so ingrained in my habits that it feels wrong NOT to do the things I plan to do.
I also think assessing why I want to skip the thing, not do the thing, etc. is usually helpful. If it's not critical to miss the thing for some emergency reason, I do it anyway, because often when I start (like riding the Peloton, for example), I'm glad I did. If I had set the intention to do it in the first place, I know my reason to try to avoid it is not usually worth entertaining.
I also try to let critical thoughts of the past go. Sure, these slip ups are something to learn from, but if I panic and try to overcorrect, that doesn't help.
The journey is long. There are many days laid out in front of us to be our best selves. I think about this stuff way too often as it is, so I just try to keep it positive and light. Now that habits and strategies are set, I focus on executing the plan one moment at at time.
Good topic to get us thinking @MadisonMolly20174 -
3x yes
3 -
victorious55 wrote: »May 10, 2022
Did I exercise for at least 20 minutes? Yes, Iron Series by Caroline Girvan
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Habits to maintain this month:
Kitchen Closed? Yes
Did you go "nuts" with nuts today? No (9 days -free)
Within Sugar macro today? Yes (7days)
Pass day 1/3 (this is for accountability to myself and my records).
Thanks @MadisonMolly2017
My emergency plan starts with forgiving myself.- I talk a lot to myself and assure myself. I am very good at prep talking to myself I have a list of sentences I say to myself during this period.
- I start my reset immediately. There is no next month, next week, etc. (because when you break 1 plate, you do not take all the plates in your cupboard/cabinet and break them all ) That is one of the things I say to myself.
- I have a 10 days good menu that I know works for me. I start my reset with this menu. Then I add other good days' menu from MFP.
Some of the sentences I say to myself. Hopefully, it might help anyone here.- Nobody fall in a muddy place and walk around with the mud on their body. They immediately take care of themselves.
- You do not slip on on 1 stairs and then consciously roll down the other stairs. You will hurt yourself.
- You don't break 1 of your plates and then open your cupboard/cabinet, bring out the other plates and break them. So why do you want to keep going down this path? Time to reset!
- There is a saying in my mother's tongue that goes like this "the person that hangs around a smelly place/poop for a long time will have flies as their friends and maggots as their companion". This sentence is very deep in meaning and always gets me moving immediately to reset.
My suggestion is come up with the menu that will help you jumpstart your reset button. You can build your menu from your good days in MFP.
Make a list of motivating, encouraging sentences to move you forward.
Thank you so much @victorious55!!
I’m going to use all of your ideas!
10 years of maintenance!! Bravo!!3 - I talk a lot to myself and assure myself. I am very good at prep talking to myself
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Congratulations on three yeses:
@Tarann75, @Winner_in_Life, @TerriRichardson112,
@SummerSkier, @Caroline_slowandsteady, @eokoro
@victorious55, @jamcnewman, @ideas2,
@GrandmaJackie, @ashleycarole86, @LazyBlondeChef,
You are all doing so well!3 -
Coming here and reporting regardless, Champions in the making!
@atoina, very honest, shame you couldn’t manage the exercise.
@enlightenme3, I hate dentist appointments!
@1stplace4health, you did the exercise! Well done.
Pass days are OK - just keep trying and you will get there.3 -
5/10
Exercise: 127 minutes
Tracking: yes
Calories: yes
Pass days used: 05 -
victorious55 wrote: »May 10, 2022
Did I exercise for at least 20 minutes? Yes, Iron Series by Caroline Girvan
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Habits to maintain this month:
Kitchen Closed? Yes
Did you go "nuts" with nuts today? No (9 days -free)
Within Sugar macro today? Yes (7days)
Pass day 1/3 (this is for accountability to myself and my records).
Thanks @MadisonMolly2017
My emergency plan starts with forgiving myself.- I talk a lot to myself and assure myself. I am very good at prep talking to myself I have a list of sentences I say to myself during this period.
- I start my reset immediately. There is no next month, next week, etc. (because when you break 1 plate, you do not take all the plates in your cupboard/cabinet and break them all ) That is one of the things I say to myself.
- I have a 10 days good menu that I know works for me. I start my reset with this menu. Then I add other good days' menu from MFP.
Some of the sentences I say to myself. Hopefully, it might help anyone here.- Nobody fall in a muddy place and walk around with the mud on their body. They immediately take care of themselves.
- You do not slip on on 1 stairs and then consciously roll down the other stairs. You will hurt yourself.
- You don't break 1 of your plates and then open your cupboard/cabinet, bring out the other plates and break them. So why do you want to keep going down this path? Time to reset!
- There is a saying in my mother's tongue that goes like this "the person that hangs around a smelly place/poop for a long time will have flies as their friends and maggots as their companion". This sentence is very deep in meaning and always gets me moving immediately to reset.
My suggestion is come up with the menu that will help you jumpstart your reset button. You can build your menu from your good days in MFP.
Make a list of motivating, encouraging sentences to move you forward.
Thank you! I LOVE this 3 - I talk a lot to myself and assure myself. I am very good at prep talking to myself
https://youtu.be/g83v1m2P4_g
