LESS Alcohol ~ APRIL 2023 ~ One Day at A Time
Replies
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@RockinRobyn672 Thank you for the kind words of encouragement Yeah, I will keep focused on the AF days building up. It is really great to read that you're seeing a lot of progress in your own goals, that's brilliant! Experiences like yours and others do give me hope.3
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Well I haven't kept up logging but I'm pretty sure I'm at more AF days or maybe even. I had my yearly check up with lab work and unfortunately the lab work wasn't perfect. It just goes to show how much I really do need to cut back on alcohol and increase my exercise. DH and I have a beach vacation in 2 months so that'll be a good time frame for goal setting. Longer term though, I'll be 40 in about 18 months and I'd like to be healthier over all than I am now. Glad to be in good company through this 😊5
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Goal: AF - Sunday-Thursday.
Less than 3 drinks per day on Friday & Saturday.
Apr 3 - MON: AF ✅
Apr 4 - TUES: AF ✅
Apr 5 - WED: AF ✅
Apr 6 - THUR: AF ✅ 🎉
Apr 7 - FRI: 5 Drinks ❌
Apr 8 - SAT: 3 Drinks ✅
Apr 9 - SUN: AF ✅
Apr 10 - MON: AF ✅
Apr 11 - TUES: AF ✅
Apr 12 - WED: AF ✅
Apr 13 - THUR: AF ✅
Apr 14 - FRI: 1 Drink ✅
Apr 15: SAT: 3 Drinks ✅
@joans1976 & @RockinRobyn672 Thanks! 🙂6 -
Now just over two weeks into this twelve-week challenge, I think I've gotten the immediate first few weeks' benefit of the reduction of alcohol. So far, I've lost eleven pounds.
While the program is structured as a twelve-week program, I had almost fourteen weeks between the Monday I decided to start and the day when my wife and I leave on a nice trip. I've got just over eleven weeks to go. If I can lose another fourteen pounds over those eleven weeks, I'd be more than happy. That would be twenty five pounds lost. Right now, I think that's realistic.
Here's what my plan is:
1. Alcohol free at least six days a week. The program has a "free day" a week. This week, it'll be Thursday as my wife and I are taking her daughter, my daughter, and my daughter's boyfriend to see a production of Cats at the local dinner theater. So far, I've gone fifteen days alcohol free but I'm not necessarily committed to completely dry.
2. Six mini-meals a day with calorie counting on MFP. Including the "free days." My base calorie intake is about 1,600 calories a day to which exercise gives me opportunity for more.
3. Strength training 3x a week. I'm thankful the Y is only three blocks away. The program alternates between upper body and lower body workouts. This, I'm doing with my wife. We're working as partners with the same muscle groups in order and same number of sets usually on the same equipment. My program is pretty intense, as in I can't lift the bar up another time as I make ugly faces. She's just at different weights and reps. She's delighted to be doing this. She's at the year-and-a-half mark after a successful gastric sleeve surgery and is triggered us both to start when we did. She's motivated by quality of life and maintenance. It's me who needs the weight loss.
4. Cardio interval training 2x a week. The interval training is likewise intense. It's four cycles of intervals. In the final cycle, I hit a perceived exertion level of "10" that gets to max heart rate. If I can keep my plantar fasciitis managed, it'll really help me.
5. Cardio hour's walk 5x a week. I remote work and have a nice walking treadmill I keep under my office desk. Every workday, I find a least busy hour of the day, such as a meeting that I mostly need to listen to, that I can walk on the treadmill.
6. Additional 1x a week lifestyle cardio. Such as a hike with family. Last week, for instance, I put in over twenty miles between the running and walking.
This is really only the second time in my life to do something like this. The prior time was about two decades ago and worked out really well. I ended up staying on such an intense regimen for about two years from which I transitioned to being a "runner," As a runner, I had the speed to place among the top three in my age bracket in local 5K races. This is while the plantar fasciitis is so debilitating for me.
Thankfully, I am not starting from a dead stop. Over the ski season between walking and skiing, I was able to attain some sort of basic level of fitness. It was alcohol, food choices, and lack of true intensity in the workouts causing me to retain a layer of fat around a moderately in-shape heart, lungs, and core.
With this experience, I know well that it's a long journey and lifestyle, and that there are really no quick solutions. However, true habit change can result from periods of true focus. That's what I'm hoping to do.
Each of us have different stories, journeys, and needs for support. I appreciate the support this group provides as reduction of alcohol is centrally key to my hope.
I really love this. You have such an incredible mindset as well. Your program is not some outrageous fad thing, it’s what “people who exercise” do. Great job!
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Although a very active cyclist, I would like to lose 4kg for an upcoming challenge. My diet is pretty good- on dry days I steadily lose weight - but whenever I drink too much, which is maybe twice a week, my progress just stops. I’ve never tried using a forum for support and motivation, so let’s give it go. I’m only 48 hours AF at the time of posting
Welcome! I love that this group is drinking LESS- every little bit of drinking less helps with our goals. Great to have you here.6 -
Hi All! Since joining this group Nov '22 I no longer drink on a daily basis. I'm drinking less for weight loss and overall health.
Sun 4/16: AF: Beautiful and warmer day, finally. Ran/walked for an hour on boardwalk. Lots of activity there; people out on the beach and boardwalk, including the VB horses and riders. We also bought the two gravel bikes. One had to be ordered.
I stayed AF through the weekend. I've decided to stay AF until I make some real progress on my weight, or at least until the end of April. I'm also doing IF again for the next 5 days.
Rolling Total: 11 AF Days out of 165 -
I am Dawn, I live in South Eastern British Columbia.
I joined this thread in November of 2018, a daily drinker at the time
My primary goal with drinking less is weight loss.
My usual goal is 16-20 AF days for the month,
I had 17AF days in March.
I do this diary style, I normally post the next morning.
Sunday April 16 - AF - Pretty much stayed indoors on an overcast day other than raking in hopes of a bit of rain to set my peas in and green up my grass. I did Fitness Marshall here and there throughout the day, and cleaned. I will call that a rest day. Job interview Monday eve. Now to hit my next mini goal of 10AF days
Rolling total: 7AF days out of 16 days.5 -
Goal: AF - Sunday-Thursday.
Max of 3 drinks per day on Friday & Saturday.
Apr 3 - MON: AF ✅
Apr 4 - TUES: AF ✅
Apr 5 - WED: AF ✅
Apr 6 - THUR: AF ✅ 🎉
Apr 7 - FRI: 5 Drinks ❌
Apr 8 - SAT: 3 Drinks ✅
Apr 9 - SUN: AF ✅
Apr 10 - MON: AF ✅
Apr 11 - TUES: AF ✅
Apr 12 - WED: AF ✅
Apr 13 - THUR: AF ✅
Apr 14 - FRI: 1 Drink ✅
Apr 15 - SAT: 3 Drinks ✅
Apr 16 - SUN: AF ✅4 -
I really love this. You have such an incredible mindset as well. Your program is not some outrageous fad thing, it’s what “people who exercise” do. Great job!
Thank you! And you're right, there isn't really any magic to this. This is a program, with only slight modifications, that I used as a boosted start very successfully now almost twenty years ago.
So far, so good on the program. I'm twenty-one days in. My fifty-five-year-old body is doing better at this than I would have thought.
1. Body - I still have mild severity plantar fasciitis lingering in my left foot. Glad it's only that with the increase in mileage and the calf exercises.
3. Alcohol - I'm now twenty-one days alcohol free. Last night, I had to fly for a business trip this week and that's a HUGE trigger for me. I can't remember the last time I didn't get a drink at the airport and/or on the flight.
3. Diet - Yesterday was my "free day" of the week on the program. While I did take advantage of it, it wasn't crazy. The huevos rancheros for breakfast tasted INCREDIBLE having nothing but healthy meals nearly full time now. Anyhow, I'm staying just under my calorie goal which is 1,600 calories per day plus whatever exercise I get in.
4. Weights - My wife has been a great training partner and the Y is only a few blocks from the house. I do though wish she could get off work a bit earlier. I need to remind myself to be patient and that it's OK to have dinner at 8:00PM after working out.
5. Cardio - Last week I got in more than twenty miles on my feet between walking and interval running. I also snow skied Sunday and it felt really good. Sad the season is ending.
6. Results - In the twenty-one days, I've lost thirteen pounds.
Looking a bit ahead, this week is going to be tough, really crucial. I'm out-of-town on business at a conference. Conference obviously makes eating choices harder. I worked out this morning in the hotel gym and it was very difficult to try to get a good lower body workout in. I did the best I could. What I'm really concerned about is the walking of the conference and what the floor surfaces will be like and if that's going to cause plantar fasciitis flare up.
Reflecting, I need to make this week's #1 priority the taking care of my feet. Priority #2 is no alcohol. I do not want to drink on business travels simply because it's MUCH easier to do "no alcohol" than it is to do "one or two drinks." Priority #3 is portion control. Priority #4 is exercise. Priority #5 is any actual progress. This week I'm going to focus my thoughts and efforts on the behaviors I want, not the results I want.
The results can and will come later.
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dawnbgethealthy wrote: »Job interview Monday eve. Now to hit my next mini goal of 10AF days
Wishing you everything that will make success possible.
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Accomplished all the things I set out to do yesterday including being on my feet with activity most of the day. Then at 8:00 p.m. I decided to bake homemade oatmeal cookies - you know the ones called “Vanishing Oatmeal Cookies” by Quaker Oats? I found the name is absolutely true! They tasted incredible and reminded me of baking these in the 80’s for my then young children, but now I use organic ingredients. I will plan ahead and commit to no sugar the rest of the week. I have lost 8.5 lbs. since October ‘22 with 5 more to go to my goal weight. LA continues to be a huge part of reducing calories for me.
AF - 11
A - 5
Goals - 20-22 AF days total
Limit - no more than 2 glasses on A day
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@GaryM_25 work travel can be very difficult but I think your mindset will propel you toward the success you desire this week. It is interesting to be aware of triggers that are “firsts” for us doing AF or LA. Awareness is half the challenge.
@RockinRobyn672 your efforts and goals for AF and IF are inspiring!
@MonkeyMel21 beach vacations are always motivators for getting healthier and bathing suit ready - You are doing great!
@Sinisterbarbie1 thanks for sharing your AF journey. I think your statement is a good reminder for those who are trying to do LA whatever that means to each of us — “you still have to deal with the random triggers. It is what you choose to do with them that matters. Not whether or not you have them.”
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Week one over after starting my LESS sugar journey.
For being the first week I think it went pretty good.
5 LS days
2 S days
WOW, once the first sugar item hit my lips that was all it took to keep the train a rolling down that wrong track. UGH
Got back on the right track for another two days, then derailed once again.
Did however stay totally AF. YAY!
Baby steps for beating the two at once.
@womona thanks for the remark about my swimsuit pic. The big vacation is to Maui for a week. 🌴🌋 as you can imagine the outfits are little material and very flowery and bright.
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Michieb125 wrote: »@GaryM_25 work travel can be very difficult but I think your mindset will propel you toward the success you desire this week. It is interesting to be aware of triggers that are “firsts” for us doing AF or LA. Awareness is half the challenge.
It's like driving and coming to a busy intersection, or like being in a lot of traffic, or the road surface being icy. There are times when increased focus is key.
Willpower (and not just willpower but execution of strategies) over diet and exercise and alcohol, really, is much about a few moments that really, really matter.
I commit to recognizing and heightening my intentionality in those moments. I am in control. The choices are mine.6 -
4/1 - A
4/2- AF
4/3 - AF
4/4 - AF
4/5 - AF
4/6 - 4/7 - 4/8 - A
4/9 - AF
4/10 - AF
4/11 - A
4/12 - AF
4/13 - 4/14- 4/15 - A
4/16- AF
4/17 - A2 -
@GaryM_25 seriously wow you are doing amazing!!. You are motivating so many of us!
I hope you solution your foot issues...I am still working on that and yes, making progress but some of it is trial and error and I have to say physical therapy was the best thing I ever did.
I also admire the positivity in the group. Helped me get through an AF weekend easily.
My running time Sunday BTW was well under 12 min. mile which and I impressed myself. It was really because I had not had alcohol for a few days.
Looking forward to more motivation from you 'all!6 -
@MissMay
I am unsure about what kind of work that you are doing now down in FLA, but your landscaping business back in Maine must have burned a crapload of calories. I get how intensive digging in yards is : - )
So fabulous that you are going to Maui!!3 -
I am Dawn, I live in South Eastern British Columbia.
I joined this thread in November of 2018, a daily drinker at the time
My primary goal with drinking less is weight loss.
My usual goal is 16-20 AF days for the month,
I had 17AF days in March.
I do this diary style, I normally post the next morning.
Sunday April 16 - AF - Pretty much stayed indoors on an overcast day other than raking in hopes of a bit of rain to set my peas in and green up my grass. I did Fitness Marshall here and there throughout the day, and cleaned. I will call that a rest day. Job interview Monday eve. Now to hit my next mini goal of 10AF days
Monday April 17 - 2 drinks. I went to my 3:30 interview and the shifts offered were until 2am, which I just can't do, so I declined. I normally try to keep A drinks to when I am happy, or feeling accomplished for having busted my butt snow shoveling snow or digging my body sore in my garden. This was a departure. I was just feeling a bit deflated, had my 2 drinks, relaxed by 4:30 and made myself a beautiful big salad for dinner. Then...(10 minutes ago) I got a call back from another job that I was really interested in. I start tomorrow! They are open 4-9, so it won't interfere with my other job. I hope that I am not too puffy or loopy from having drinks tonight, but I think that adrenaline will carry me through. Btw, it is called Perry's place, he is a retired boxer and it is a super cute sports bar. He did sound drunk when he called me, but having been a boxer he may just have some brain damage lol. Thank you all for your props. I finished Foster Grant on April 1st, but believe that I have now found the perfect second job for myself : - ) Ready to rack up some AF days finally, I will need my wits about me to negotiate new territory.
Rolling total: 7AF days out of 17 days.8 -
12,000 steps at the conference today. Some of those steps included bypassing the free open bar. Tomorrow morning I have a presentation to give. More triggers ahead... Like wanting to "relax" in the evening afterward, whether it goes great or not so great...
The choices are mine. I am in control. I choose.7 -
Hi All! Since joining this group Nov '22 I no longer drink on a daily basis. I'm drinking less for weight loss and overall health.
Mon 4/17: AF: DH's night to cook sooooo… we ate out. Strange that this is the second time we've gone out on his night to cook. The good thing is it was delicious seafood at a local dive. I drank water. My new trick is to "start with a glass of water" when ordering drinks. Sometimes I just stick to that. I also followed my food and workout plan yesterday.
Rolling Total: 12 AF Days out of 177
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