Tuesday
yes x3
0/3 pass days used

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? Yes

Exercise - ✅
Calories - ✅
Tracking - ✅

Still 2/3

@victorious55 Great thoughts! I’m saving those to use in my weak moments.

Daily Check-In Date: Tuesday May 10th

Did I track everything? Yes
Did I stay within my calorie range? Yes calories were 1,413
If calories were over for the day, was the difference walked off before bed?

How many miles on Treadmill today? 1.46 miles
Treadmill Days are Mon thru Fri and Sat & Sun Off
Active for 20 minutes on Sat & Sun

Progression of weekly 1.5-to-2-pound lost goal: 3.2 at the moment
Did I drink my daily water goal? 5 out of 7
Pass Day Count: 2/3
Last Month Pass Day Count: Skipped April so that would be 30



May Goals: After the emoji is the progress on each goal.
Track calories immediately after each meal 💙 I set the notifications up for this in the app so once the habit is built up again I will remove this from my goal list.
Cook at home - eat out twice a month 💙 Aiming for 2 Fridays out of the month
Use my food scale to measure everything.
Use my ramekins for measuring individual servings to learn and control correct portion sizes for me and my son.
Learn there are no "good" and "bad" foods and I am not on a diet anymore 💙 I have this drilled deep in my brain so this will take a while to unlearn - all food is ok if it is within my calorie range
No more starting and stopping because I am not on a diet anymore. 💙 No more diets. Period.
Learn how to have a sustainable healthy lifestyle for the rest of my life 💙 Track, Food Scale and Portion Control, Exercise, and well-balanced meals. Not-so-healthy foods are ok once in a while.
Fine-tune meals to get within calorie range 💙 Breakfast is planned out. Lunch is next. Dinner will be open for whatever using the remaining calories.
Learn that going over calorie range for a meal or a day is not a "failed diet for the month". 💙 This is a new one for me and I think a mental game-changer once I fully grasp this concept.
If calories are over for that day, need to walk them off before bed. 💙 This is new as well. I am trying to replace my "diet mindset" with a "healthy weight management mindset". It is not the end of the world if I go over my calories for a meal because I can walk off the extra calories before bed.
Use fewer pass days in May than I did in April
Get back on my treadmill

<End of Check-In Post>


As for today's discussion - I think this is a wonderful topic, I do not have a safety plan so I am hoping to pull ideas from this, or a summary could be posted on this topic? I will say that I started counseling for dealing with the abuse from my ex-husband and one of the main points that helped me and I still use for other areas of life when I get nervous or stuck in a pattern of thinking - is to use what my counselor taught me which was developing a safety plan. The general formula is when X happens, do 1-2-or-3. This helps me keep moving forward and not worry, or give up on whatever is the issue. So I definitely will be coming up with ideas for developing a safety plan for when things go haywire on my diet. However, I must admit that since I have changed over to "maintenance calories for my healthy goal weight" and using that instead of the standard 1200 calorie diet I do, I am eating more, not hungry or thinking about food all day, and well below my maintenance calorie number of 1611. So I think that this will help me a lot since I have more choices now and not so restrictive of a diet.

I do know that before with my roller coaster yo-yo diets, I go full speed ahead with treadmill every day and tracking, and only allowed 1200 calories per day which basically is eating the same thing every single day. Then once I got happy with the results and down to a size 4 and 145 pounds I started skipping treadmill and tracking and started eating "normal" foods again - which then the flood gates broke and I couldn't stop eating all the foods I did not allow myself to eat when I was on my diet and it all came back.

I will definitely be coming back to today's post and see what ideas this group has on this topic. For right now, I am learning that if I do "fall down" I just need to get right back up and keep moving forward. One meal that went over the calories or a day that went over the calorie limit is not the end of the world. I can simply walk off the extra calories that day. This is helping me not be so rigid in my thinking and learning to be more flexible in my diet...umm healthy lifestyle....I am not sure what to call "it" I am so used to "diet".

Off to the treadmill shortly and then I need to prepare for a phone interview tomorrow morning. 🙏🙏 Happy Wednesday everyone!

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? yes

@biketheworld Thanks for asking about @victorious55 mother tongue. And thanks for the wisdom you shared through your sayings/proverbs.

When I read your proverb --it makes me think about who you hang around/the company you keep.

I don't think it's a English equivalent
But the sayings, "You lay down with dogs, you come up with fleas" and "Bad company corrupts good character" comes to mind.

But like a tea bag, what you steep in is what comes out. So be careful about your focus on, your environment and the company you keep.

victorious55 wrote: »

@biketheworld
"...I wish there was a “love” button for your post. Thanks for those awesome reminders/sayings. And now I have to ask, what is your mothers language?..."

The language is "Yoruba" I adopted it as my mother's tongue

The saying/proverb "the person that hangs around a smelly place/poop for a long time will have house flies as their friends and maggots as their companion" is very deep in the language. Unfortunately, I do not know of an English saying/proverb that is close to it. This is the much I can interpret it.
It means, you will be in a worst position if you do not reset and you may never be able to recover. It is used to advice or motivate people to move out of their present situation that is not beneficial to them.

The graphic image of house flies and maggots always gets me .

@victorious55 i like that quote!
@StayFITTer -I like your explanation and quotes! My younger daughter has a big thing for quotes!