Good morning Team Weight No More. I had a nice loss this week. I am glad for weight loss when I have a turbulent week. I was expecting a maintain so this was a welcome surprise. I am committing to the group, that this weekend I will stay within the calorie goal I have set for myself. If I am going to lose weight and keep it off, I need to learn how to eat in moderation on the weekends. I am starting by looking at what I say to myself that gives me permission to eat more than my body needs. Things like, I can have just one, I don't care, It doesn't matter, I just won't eat tomorrow. None of these scenarios have ever given me the end result I am looking for. Words are powerful. Be careful what you say to yourself.

@cyndiesstuff I've started to come round to the idea of being in calorie deficit being the key and to enjoy whatever I feel like eating. If it's an unhealthier option, I'll have it in moderation just to satisfy my taste buds. Gradually, I feel the desire to have unnecessary treats or larger portions less and less.

I'm entering all that I eat and drink into my MFP diary and, through Google Fit, it registers how much I have burned off, calculating the calorie deficit or overs. To begin with, I've been aiming for 3,500+ deficit over 7 days. That's 500 per day but, as some days are indulgent, I accept the overs as long as the unders make up for it. I'm currently at a deficit of 4,152 for Sun-Thu.

For me, feeling guilt or being upset with myself for eating a tasty treat is too restrictive and just means more anxiety. And, to go down the rabbit hole of, 'well I've already messed up my eating for today, means I can scoff more because I've lost the battle', lays a tougher path to take.

A combination of better food choices with increased exercise will hopefully lead to weight loss, fitness and a healthier, long-term, attitude to eating.

I'll be keeping track here, so let's see how I do 😊

BodyTalking Weigh-in-Saturday
🔸Starting weight: 81.7 kg/180.12 lb
🔸Previous weight: 80.9 kg/178.35 lb
🔸Current weight: 79.8 kg/175.93 lb

melaniedscott
Saturday weighin
PW: 233
CW: 233

Sun: 4985
Mon: 1000
Tues: 4444
Wed: 3518
Thurs: 4277
Fri: 1000
Sat: 3171

JessicaVRosati
WD Friday
PW 151
CW 150.6
SW 159

Steps
01/15 12669
01/16 6770
01/17 8153
01/18 5034
01/19 9604
01/20 11162
01/21 7682
01/22 8989

This week was better. Got two 4K runs and a 5.5K. I'm building up my distance slowly and carefully. I've also been working on a new group fitness schedule for the current term at the college where my husband works and I volunteer. I'll be offering 2 yoga classes and 2 zumba classes a week starting in February. Being a fitness instructor is one of the ways I stay active and accountable. It helps others and it's good for me too.

Exercising regularly has never really been a problem, but I need to get back on track with the food journal. I tend to struggle with nutrition. I generally eat healthily, but I also enjoy some not so healthy treats. In addition to logging food, I should really start using the habit tracker. My garmin is great for tracking fitness and I keep a strength log on excel, but I think it would really help me to have all of the health and wellness things I do in the same place.

It's mango season here in Rwanda so I've been drying mangoes in my dehydrator to give as gifts when I go back to the US in the spring. I live on an agriculture campus with a mango orchard so I can get them for about 30 cents/pound. I got 40 pounds last week, but they're not all ripe. This is ok since I can only dry small batches at a time. I've got bananas in the dehydrator now while I wait for more mangoes to ripen.

Keep up the good work everyone!

Peace,
Jec