Just Give Me 10 Days - Round 247
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Round 247, my fourth
Nothing changes if nothing changes; so what will be different this round?
First, keep your goals reasonable. Disappointment is a great gate to get to the "Poor Me" syndrome and junk food will quickly follow. One pound per ten days will get me to my goal in plenty of time to hike the PCT in 2025.
Second, record EVERYTHING, you can't change if you don't know what to change.
Third, and this is for ME, all calories are NOT the same; Carbs, for me, trigger strong urges and I don't want to spend much time fighting strong urges. Stick to a lowCarb-NoCarb regime.
Onward, Started this program at 203. Ultimate goal is 156. Starting this round at 194. Goal this round is 193 or 192.
01/07 -194
01/08 -194. Inchinhing my way to 193; I'm close!
01/09 -194
01/10 -194
01/11 -193!!!! MY FIRST TEN POUNDS!!
01/12 -193
01/13 -
01/14 -
01/15 -
01/16 -
From Cchassee: "And it dawned on me that I might have to change my inner thought patterns...that I would have to start believing in possibilities that I wouldn’t have allowed before...”
— Bob Dylan
14 -
HW: 194.7 (88.3 kg) April 25, 2020
SW RND 247 180.6 (81.9 kg)
1/7- 180.6 (81.9 kg) Stepped on the scale and opened MFP for the first time in 6 months. Determined to start logging even if I go over calories just to get back in the habit.
1/8- 179.5 Yay water weight.
1/9- 178.9 More water weight.
1/10- 177.4 And more.
1/11- 176.7 (80.1 kg) Still more. Very encouraging though.
1/12- 176.8. Ate very light at work today planning to go to dinner tonight, but last minute decided to go out to lunch tomorrow with my sister instead. Now fighting the urge to mindlessly snack because I'm really hungry and tired. Also, I have braces and my teeth are still sore from getting my wires changed Tuesday.
1/13
1/14
1/15
1/1615 -
My Journey
Starting wt. 231lb. /Goal wt. 160lb.
Ending wt. last round ✴224 lb
(Day 31) 01/07 ✴224 lb. ~ I stayed under my 1450 calorie goal, minimal exercise, and only 48oz water. Better than yesterday, not as good as tomorrow.
(Day 32) 01/08 ✴224 lb. ~ I stayed under my 1450 calorie goal, minimal exercise, and only 48oz water. Better than yesterday, not as good as tomorrow.
(Day 33) 01/09 ✴??? lb. ~I wish we could get a break in the weather; it’s rain, rain, and wind. It was 19 degrees where my sister lives (WY) – but it was sunny 😎! I’m not sure which I prefer. Hopefully, my scale will be here tomorrow. I weighed 4 times this morning and was 224, 227.9, 222.5, and 226.3. I don’t know what to believe. My waistline does feel smaller, but I’m not fitting into the next smaller size, Yet! I measure next weekend, and excitement abounds!
(Day 34) 01/10 ✴223.2 lb. ~The scale arrived today, but not until late afternoon. I normally work from home but needed to go into the office this morning, so I took the opportunity to use the scale there. We’ll see what tomorrow brings. Hopefully something closer to 222.0. Other than that, I braved the wind and got my steps in between rainstorms. Yea! It will probably be an early night tonight; I want to put the ice machine on my knee to ease the pain.
(Day 35) 01/11✴222.2 lb. ~ Today went a bit better than anticipated. The lower wt. on the scale was a nice surprise. I did well with healthy eating and staying under calories. I am still resting my leg, doing ‘RICE’, hoping for relief and that it will not sabotage the weight loss. I know how important exercise is to see results. Water is much better today, drinking it warm has helped. I’m 1 full month into this journey and have only dropped 10 lbs. For a heavy girl, I expected more than that. Yeesh!
(Day 36) 01/12✴221.6 lb. ~ Not much to say tonight. Busy, busy at work. I met the water & calorie goals. Exercise goal UGH!,
(Day 37) 01/13✴??? lb. ~
(Day 38) 01/14✴??? lb. ~
(Day 39) 01/15✴??? lb. ~
(Day 40) 01/16✴??? lb. ~
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Goals this Round:
Water 60oz+ each day ● Walking 30min 5 x a week ● Strength training 2 days a week ● Eating healthy, high protein & fiber, calorie limit of 1450.
🙂Whatever you are not changing, you are choosing.🙂Read that again!12 -
JGM10Ds Round 247
❄️☃️🙉🙊🙈☃️❄️
❄️January 2023 ❄️
❄️☃️🙉🙊🙈☃️❄️• In Maintenance since July 2019Just because Covid restrictions aren’t compulsory doesn’t mean they’re not necessary.
• Smart BMI - optimal weight.
• Muscle/Fat %ages in normal range
😷Take care! Stay safe!😷
January focus:* maintain weight < 140 (I have been maintaining since July 2019)I liked this so much I'm borrowing it.
* Maintain Daily Solid Habits
Every healthy habit brings me closer to scratching each of these off to NEVER see them again!
220's; 210's; 200's; 190's; 180's; 170's; 160's; 150's; 140's; 130's
🔹Posting weight and comments each evening.
StatsTerri: Female; 77; Northern Ireland; married > 57 years; ex Maths teacher; volunteer group leader for U3A (University of the Third Age - life-long learning charity)I am - MINDFUL - of making heathy choices
SW: 227 (Mar 2014)
LW: 130.9(14 March 2023)
GW: < 140
to - MAXIMISE - the achievement of my goals!
Giving up is NOT an option! I KNOW I am doing this!
JGM10Ds ROUND 247
Round 246: EW: 136.7
Day/Weight/Comment
07/01: 136.6: Daily Habits💖
08/01: 136.5: Daily Habits💖
09/01: 136.5: Daily Habits💖
10/01: 136.4: Daily Habits💖
11/01: 136.5: Daily Habits💖 My Christmas baggage is proving to be stubborn. However, it will shift.
12/01: 136.4: Daily Habits💖
13/01: xxx: Daily Habits
14/01: xxx: Daily Habits
15/01: xxx: Daily Habits
16/01: xxx: Daily Habits
Solid Habits - 2023
Update - January 2024 >1. Log ALL CI/CO (Daily) s
2. Stay under goal (Daily)
3. Balance macros/micros (Daily)
4. Hydrate adequately (Daily)
5. Choose healthy options (Daily)
6. Steps > 5500 (Daily)
7. Stretch before/after workouts
8. 15+ minutes Cardio > 5 days a week
9. 15+ mins Strength > 5 days a week
10. 15+ mins Flexibility > 5 days a week
11. Fitbit Zone minutes > 25
12. Practice self-care (Daily)
13. Stay up to date with accounts (monthly)
14. Mindfulness Practice/meditation ((Daily - morning/evening)
15. 1 > 15 mins Declutter sessions (Daily)
16. Be creative
17. Purchase essential items only
18. Read a book > 15 mins
19. Work on ongoing craft projects
20. Learn something new
21. Develop Healthy Habits
https://www.random.org/colors/hex
THERE ARE NO QUICK FIXES OR SHORTCUTS to achieving permanent change.
REMINDERS: One or two thoughts which might give heart to some of you.Stick with the process. It DOES work! But it does take time, effort, and most of all, patience!- Daily weight fluctuations are normal, and can be as much as 2 lbs a day for no apparent reason.
- A general downward trend is what we are looking for.
- Eating out can cause apparent weight gain because of high sodium levels, but usually goes quickly. Drinking extra water helps with this.
- The human body does not react instantly to what we do to it. Sometimes it can take several days to see results.
- Plateaus are a normal part of the process. The body is consolidating and adapting to your new way of eating/exercising.
- The closer you get to your goal weight, the more difficult it becomes to lose weight, as your body becomes more efficient at using what you feed it.
- When you exercise you build muscle, which takes up less space than fat, so use measurements as well as weight to assess your progress.
- Getting/Staying fit and healthy requires a lifestyle change for most people.
10 -
Round 247
January 7 - 16, 2024
62 year old female, 5’5”. I am married, semi-nomadic (we live in three states, Mass, Maine, Florida).
SW WW Sept 29, 2001 - 168.8 (initially lost 29.8, became staff, then weight up and down 18 years with low of 126.8)
SW MFP Sept 14, 2020 – 153 (lost 40, then stress took off another 2.2 lb with low of 120.8, then stress became gain)
SW MFP Jan 1, 2023 – 146.6
GW Maintaining between 124 - 126
Continuing to figure out maintaining, and to work on best nutrition and exercise.
History:Harry and Han are our cats, who travel with us. Have two “kids”, who are very much adults, a DGS, and second GS on the way. We have three parents, 88(father), 86(mother), 84(MIL) still with us, and I have logically been needing to help them more as they age. I got my act in gear during COVID, somewhat inspired by NOT becoming my parents. I lost 30 lbs and was exercising daily. Unfortunately, I am an “all in or not” person. Hubby and I seeing our family home and downsizing distractions, plus medical incident with my father and all their new needs, became an excuse. A year and a half later, I gained 25 lbs and lost all my athletic improvements. I need to figure out balance and how to make health be a daily priority for life!
Round 126 153.0 equivalent 9/14/20
Round 127 149.2 9/24/20
Round 128 147.2 10/4/20
Round 129 145.8 10/14/20
Round 130 144.4 10/24/20
Round 131 142.2 11/3/20
Round 132 139.4 11/13/20
Round 133 137.2 11/23/20
Round 134 136.4 12/3/20
Round 135 132.6 12/13/20
Round 136 132.0 12/23/20
Round 137 132.0 1/2/21
Round 138 131.0 1/12/21
Round 139 128.2 1/22/21
Round 176 138.2 1/26/22 Harry 10 lb 14 oz Han Solo 11 lb 13 oz
Round 177 134.8 2/5/22
Round 178 137.0 2/15/22 Harry 10 lb 15.5 oz Han Solo 11 lb 11 oz
Round 181 138.2 3/17/22 Harry 10 lb 14 oz Han Solo 11 lb 10.5 oz
Round 182 137.8 3/27/22 Harry 10 lb 14.5oz Han Solo 11 lb 12.5 oz
Round 183 133.4 4/6/22 Harry 11 lb .5 oz Han Solo 11 lb 13 oz
Round 184 136.0 4/16/22 Harry 10 lb 15.5 oz Han Solo 11lb 12.5 oz
Round 185 136.8 4/26/22 Harry 10 lb 15.5 oz Han Solo 11lb 13 oz
Round 186 136.0 5/6/22 Harry 10 lb 14.5 oz Han Solo 11 lb 12.5 oz
Round 187 137.8 5/16/22 Harry 10 lb 14.0 oz Han Solo 11lb 11.5 oz
Round 188 135.8 5/26/22 Harry 10 lb 10.5 oz Han Solo 11 lb 12 oz
Round 210 146.6 1/01/23 Harry 10 lb 15.5 oz Han Solo 11 lb 12 oz
Round 211 144.4 1/11/23
Round 212 146.6 1/21/23 Harry 10 lb 14 oz Han Solo 11 lb 11 oz
Round 213 143.4 1/31/23 Harry 10 lb 14.5 oz Han Solo 11 lb 10.5 oz
Round 214 142.4 2/10/23
Round 215 140.0 2/20/23 Harry 10 lb 12 oz Han Solo 11 lb 6 oz
Round 216 138.0 3/2/23 Harry 10 lb 11.5 oz Han Solo 11 lb 6.5 oz
Round 217 136.0 3/12/23 Harry 10 lb 15 oz Han Solo 11 lb 6 oz
Round 218 134.0 3/22/23 Harry 10 lb 14.5 oz Han Solo 11 lb 7.5 oz
Round 219 133.8 4/1/23 Harry 11 lb .5 oz Han Solo 11 lb 9.5 oz
Round 220 131.4 4/11/23 Harry 10 lb 14.5 oz Han Solo 11 lb 11 oz
Round 221 130.0 4/21/23 Harry 10 lb 14.5 oz Han Solo 11 lb 11.5 oz
Round 222 128.2 5/1/23 Harry 10 lb 15 oz Han Solo 11 lb 12.5 oz
Round 223 128.4 5/11/23 Harry 10 lb 15.5 oz Han Solo 11 lb 11 oz
Round 224 127.2 5/21/23 Harry 10 lb 14 oz Han Solo 11 lb 11.5 oz
Round 225 125.8 5/31/23 Harry 10 lb 12 oz Han Solo 11 lb 9.5 oz
Round 226 124.2 6/10/23
Round 227 125.8 6/20/23 Harry 10 lb 8.5 oz Han Solo 11 lb 12.5 oz
Round 228 125.8 6/30/23 Harry 10 lb 13 oz Han Solo 11 lb 13.5 oz
Round 229 125.8 7/10/23
Round 230 122.6 7/20/23
Round 231 125.0 7/30/23 Harry 10lb 10.5 oz Han Solo 12 lb .5 oz
Round 232 123.6 8/9/23 Harry 10 lb 10 oz Han Solo 12 lb 2.5 oz
Round 233 125.8 8/19/23 Harry 10 lb 10 oz Han Solo 12 lb 1.5 oz
Round 234 125.8 8/29/23 Harry 10 lb 10.5 oz Han Solo 12 lb 1.5 oz
Round 235 127.2 9/8/23
Round 236 127.4 9/18/23 Harry 10 lb 6.5 oz Han Solo 11 lb 11.5 oz
Round 237 126.4 9/28/23
Round 238 124.4 10/8/23 Harry 10 lb 3 oz Han Solo 12 lb 1 oz
Round 239 124.2 10/18/23 Harry 10 lb 1 oz Han Solo 12 lb 0 oz
Round 240 125.0 10/28.23 Harry 10 lb Han Solo 11 lb 14 oz
Round 241 127.8 11/8/23
Round 243 127.6 11/28/23 Harry 10 lb 1.5 oz Han Solo 12 lb .5 oz
Round 244 129.0 12/7/23 Harry 10 lb .5 oz Han Solo 12 lb .5 oz
Round 245 129.0 12/17/23
Round 246 129.4 12/27/23 Harry 10 lb 1 oz Han Solo 12 lb 2 oz
Round 247 128.6 1/6/23 Harry 10 lb 3.5 oz Han Solo 11 lb 14 oz
Harry 10 lb 5.5 oz Han Solo 11 lb 13.5 oz
SW: 128.6
Day/Weight/Comment
1/7 – 127.8 I did eat some “extras”, though I tracked them and were reasonable. The calories were also compensated by my walking yesterday morning. My extras evolved after I had my first cocktail in three months (I rarely drink as I prefer food calories over alcohol). Something for me to keep in mind.
1/8 – 128.2 My numbers were good yesterday, so no concern about the up. Walked with the girls in the AM (3 laps), then just a general busy day.
1/9 – 127.8 Yesterday, was an off day, but I did track everything. Even with walking I was over on my calories. But glad I went ahead and tracked and was therefore informed.
1/10 – 129.2 Calories were on target for both myself and hubby, both of us up this morning. Me 1.4 lb, and hubby 1 lb. Both of us had commented on how salty dinner was last night. We are assuming that is the cause and tomorrow will be normal again.
1/11 – 128.4 Not fully back down. I somewhat wonder if any of the numbers relate to having to put in new batteries in the scale a couple days ago.
1/12 – 129.0 this one makes sense. I allowed myself a stress response and did an untracked binge. I was at least cautious the rest of the day, but obviously it did not mitigate the mistake.
1/13 – 128.0 Made it through yesterday. Went out to each, but pre-tracked and ordered my “go to” for that restaurant. The Tuna Tataki entrée with no included soup/salad, or sides. That with only half a glass of wine, had me in a safe position to face unknown “dessert and libations” back at a friends home after. Everything tracked. Only negative is that I did not do any exercise yesterday. Heading for my walk in 3 minutes.
1/14 –
1/15 –
1/16 –
12 -
Hi it's Kelly, I was here a while back but now it's January again. I have to erase the 8 months of gains that I got when I was not holding myself accountable.
56 yrs 5'11" Living with heart failure and on medications that can cause fluid fluctuations if I forget to take them. (Oh yeah, diagnosed with ADHD but unmedicated because of the ticker) Limited exercise.
2024 SW 222---> Uncontrolled holiday eating and fluid retention I hope.
SW: 225.2----> but had reached one-derland in 2021 then had slow gain ever since.
GW: 199.9
SW RND 247
1/7 215.4
1/8 215.2
1/9 213.7
1/10 212.9
1/11 212.6
1/12 210.9
1/13 211.5
1/14
1/15
1/16
Three more days in the round! Staying on track through the weekend is my goal right now.12 -
Rnd 247 (my 3rd)
(so glad to be here!)
SW: 143.4
Goals for this round: Sustainable habits: eat for good health (no "extreme eating" too much/too little); weigh a little less. continue the workout routine. 10 days flies, make them good for me!
01/07- 142.6
01/08- 142.2
01/09- 142.2
01/10- 141.4
01/11- 141.4
01/12- 141.4
01/13- 142.2
01/14
01/15
01/16
1/13-
Fluctuations of the body and the mind :-)
Daily comments:
01/07- 142.6- positive start; feeling good about my choices right now. I know the initial drop will stop soon and then I'll level off; that's why it's good to have short term goals but keep the big picture in mind.
01/08- 142.6-(back to my pre-holiday weight. Let the games begin!)
01/10- 141.4- 14 days into my new routine; still in that positive first flush of losing (kind of like those early dating days-let's make this one the "keeper"
1/11- 141.4- no surprise there, dramatic losses post-holidays. I'm looking to lose about 1/2-1 lb/week and I've exceeded that. I'm prepared that I may rebound as well.
1/13- 142.2- no good reason for this rebound. I did all the right things yesterday, so this is just the number on the scale today.10 -
Hi all, this is my 2nd round in a row. I lost 0.8 kg in the last one I hope I will continue to lose. I aim to lose 1 kg (2.2 lbs) in 10 days. But at the same time I know from my old experiences the second and third week is harder than first one. So even if I don’t lose weight I should continue.
SW 103.9 kg (229 lbs)
GW 102.9 kg (226.8 lbs)
UGW 75 kg (167.5 lbs)
RND 247 (my 2nd)
1/7 - 103.9 kg
1/8 - 104.4 kg (I have no idea what’s going on)
1/9 - 104.4 kg
1/10 - 104 kg
Last week I made 7000+ calorie deficit, exercised twice, increased protein intake and decreased carbs, I weighed most of the food I ate, drank only 1 pint of beer, fasted 16 hours everyday. Still I’m not sure it works. I’m the same as 5 days ago. I need to continue I know but it’s hard stay motivated.
1/11 - 103.5 kg Finally!
1/12 - 103.8 kg
1/13 - 103.5 kg
1/14
1/15
1/1612 -
Round 247
70 yo female; 5’5”
SW: # (end of round 246)
Goals: 64 oz 💧; move 3x/week 👣; follow nutrition plan 🥕; strength train 5x/week 🏋️♀️; wt 128#.
Showing today’s weight; yesterday’s actions
1/7 Visiting son and his family. DNW - travel
1/8 DNW - travel 🏋️♀️ 👣💧
1/9 128.0# Yesterday was long train ride home=sitting 🫤. We managed to get a 30 minute walk in on a trail next to the station before the trip 👣. Back to some normalcy today!
1/10 127.8# 💧🥕🏋️♀️ Fighting off a cold - rest day today.
1/11 127.6# 💧🥕 I’m still feeling under the weather. 😕 I’m super tired despite a ton of sleep. I have little tolerance for being sick- a waste of a day.
1/12 127.6# 💧🥕 well I feel like Rip Van Winkle with sleeping the last couple of days. I’m better today but still not firing on all cylinders. Did some mild strength training this AM to get muscles activated.
1/13 127.4# 💧👣🥕🏋️♀️ if I could I would only post 1 foot since my walk was less vigorous than usual but it was good for my mental health to get outside so I’ll take it. Not very hungry because I can’t taste anything and didn’t have my usual Friday night glass of wine.
1/14
1/15
1/1610 -
Jan 07 162.6
Jan 08 162
Jan 09 161.4
Jan 10 161.4
Jan 11 161
Jan 12 160.8
Jan 13 161
Jan 14
Jan 15
Jan 1610 -
F, 58, 5’5
HW-187 Sep. 2014. Thank you @quiltingjaine !🌸
UGW-140
1/9-171
1/10–DNW
1/11-171
1/12-170
1/13-169-Something is finally working.10 -
Previous Rounds
Round 237 SW 169.0 EW 167.4
Round 238 SW 166.8 EW 166.4
Round 239 SW 167.6 EW 166.6
Round 240 SW 166.6 EW 162.6
Round 241 SW 161.8 EW 159.2
Round 242 SW 160.6 EW 156.0
Round 243 SW 155.8 EW 157.2
Round 244 SW 156.4 EW 152.4
Round 245 SW 152.8 EW 152.8
Round 246 SW 152.2 EW 152.2
Round 247 SW 152
Ultimate GW 125
1/7: 152
1/8: 152
1/9: 152
1/10: 154.8
1/11: DNW
1/12: 154.4
1/13: 1539 -
36 YO – 5’6” stay at home mom to two little kids
About meI'm in this for a second go! I'm struggling with motivation at this point in the year, but the 10 day challenge definitely helped - hoping to keep logging, drink more water and keep getting in all of my vegetables! I work out plenty but I'm having an issue with staying below calories. Two small kids and a husband who are always snacking is not helping. I lost 20 lbs last year, have put 5 back on, and I don't want any more coming back! Hoping to lose 15 more this year.
SW Rd 246 164.6 EW 161.8 – completely cut out alcohol
SW Rd 246 164.6 EW 161.8
SW 160.9 RND 247
1/7 – 160.9 – injured my foot right at the beginning of a workout, ugh. Hopefully it heals quickly. Calories were a bit off yesterday because I decided to eat closer to maintenance.
1/8 – 160.2 – losing quickly which is strange, I’m still assuming it’s the holiday water weight shedding, because idk, not doing anything special. Walked a ton, stayed under calories because of all the walking, AF, forgot the green smoothie but had a ton of veggies
1/9 - 160.4 – happy with today
1/10 – 160.2 – happy with today
1/11 – 160 – today was alright. It was very busy so I didn’t have a lot of time to do anything.
1/12 – 160.2 – super stressful day, but I got some good steps, nutrition was not great
1/13 – 158.7 – artificially low weight due to low water consumption yesterday, gotta work on what I’m eating even when stressed
1/14
1/15
1/16
11 -
👍👍This is NOT A DIET. It’s a LIFESTYLE
5'1", female, 52 years old.
SW: 187.0 CW: 187.2
R247 - my 2nd
RGW: 185.5
FGW: 160
UGW: 120
Goals for this Year
• Be able to wear my wedding ring again
Goals for this round (same as last round)
• Track daily
• Journal Daily
• Drink 64oz of water daily
• 8000 Steps/day
1/7 - 187.2 - 3,861 steps which is really low. I got Melissa's shopping and ours done, shovelled the little bit of snow we got off the front walks.
1/8 - 187 - 7,729 steps, getting closer to my goal. It was a cold day. Had my doctors appointment. Will be doubling my meds once I'm back from Cap Cana. Then in a month if things aren't better the doctor is going to change course and try another treatment. The drive to Vegreville was beautiful, the trees were all covered in snow and ice. Saw lots of Buffalo around the park, sky was deep blue. Wish I had taken a picture.
1/9 - 186.6 - 6,879 not great but with the amount of driving I did yesterday on bad roads it was to be expected.
1/10 - 186.8 - 9,227 Made my goal!!! It was too cold outside but I had lots of stores to visit for work. I really hope that we get some new hires while I'm on vacation.
1/11 - 186.8 - Got 8,409 steps in. But man was it cold out there.
1/12 - 186.0 - 7,287 steps, not at my goal but getting better. It's just been too cold to get out much. Leaving for vacation tonight, so looking forward to it. Although I have already had a text that our flight has been delayed. Go figure, but it is early so really who knows.
1/13 - 186.2 -
1/14
1/15
1/16
Previous RoundsR246 Jan 6/24 Start 187.0 End 187.2 result Up 0.2
11 -
R247 - my 17th Round
F65, 5’6” married, MawMaw Proud. Clean Ketovore 🥩. NO processed foods. Track macros, cals & all exercise. HW 172lbs in 2010. See “Health Journey” for details.
Maintain130-132lbs.
🏋️♀️🚶♀️🤸🏼🎾💦🥩
R247 Focus
***************************
GAIN MUSCLE 🏋️♀️!
I want to build a foundation of determination, consistency & dedication to building Skeletal Muscle Mass (SMM).
Will take a huge mind-shift to NOT focus on the scale…
“And it dawned on me that I might have to change my inner thought patterns...that I would have to start believing in possibilities that I wouldn’t have allowed before...”
— Bob Dylan
Launch true commitment to train & gain more muscle. Focus on 🏋️♀️strength, 🤸🏼flexibility, speed & balance for tennis & aging. Focus on the process of DOING: Beginning Measurements ✅. Next InBody Scan @ end of month. Scale can float or fluctuate, unless I break macros or nutrition…. (WILL NOT HAPPEN!)
R247 Start stats & COMMITMENTS:
************************
R247 Beginning Stats per InBody Scan:
Weight: 131lbs
Lean Body Mass (LBM):
96.6lbs ( +6lbs) ⬆️
Body Fat Mass (BFM):
34.6lbs (-4lbs)⬇️
SMM: 52.5lbs (Skeletal Muscle)⬆️
PBF: 26.4 (% Body Fat)⬇️
(⬆️measured monthly)
1. Stay in KETOSIS
2. 🏋️♀️Schedule in advance 20-30min every-other-day (minimum) in RED on calendar. Fill in daily.
3. 💓Z2 60 min 5x per wk
4. 🤸🏼5x per wk - calisthenics (stretch, balance, agility, flexibility & speed) (for tennis & aging process)
5. Continue Tracking: 🏋️♀️min, 🚶♀️8-10k+, macros, cals, 💓Z2 min, Total ex cal,🔥Ex cal & NSVs
6. Stay grateful & mindful.
7. Slow down & ENJOY!
📣#bestshapeofmylife 📣
Let’s Go!
Previous R247 Daily Comments
**************************
1/7 ⚖️130.8lbs 🏋️♀️🤸🏼✅
I took-off a full day yesterday! 3-hr nap. Yum. Determined for successful round!
🍀Good luck, everyone! 💪🏻
1/8 Yesterday ✅ 🏋️♀️🤸🏼 ✅macros & cal,🚶♀️5.2k, 🏋️♀️20 min, 78 total ex min, 🔥404 ex cal, 💗Z2 - 68 min. Had a blast 🏋️♀️🤸🏼&🚶♀️the neighborhood with my DGS.
Mindful when eating so I don’t feel deprived. I do give myself some flexibility.
Macros:
C 0-5%, P 25-30%; F 70–75%
This works for me! ❤️
Today: 🎾& 🏋️♀️ meet with personal trainer.
1/9 Yesterday: ✅ 🏋️♀️🤸🏼 🙌🏻✅macros & 1608cal,🚶♀️8.3k, 🏋️♀️🤸🏼60 min, 158 total ex min, 🔥493 ex cal, 💗Z2 - 68 min.
Played tennis & met with trainer after. Will spare the details — I have a L O N G way to go! 💪🏻
Developed a three week “on my own” plan and will check back to access progress.
Feel good. I’m hoping to stay positive. Tons of 💦.
NSV: 🏋️♀️- I DID IT! I actually listened to my Inbody scan, and made an appointment with an expert… Proud of myself for facing facts.
Today: Cold / windy. Will 🏋️♀️🤸🏼as much as I can @ home without over-doing and a long walk🚶♀️.
1/10 Yesterday: ✅macros & 1564 cal,🚶♀️8.6k, 68 total ex min, 🔥324 ex cal, 💗Z2 - 45 min.
Another cold, windy day. Lazy, nice 🚶♀️in afternoon.
Today: meeting, 🎾, 🤸🏼🏋️♀️
I’ve upped daily cal intake to find out what happens… BMR is 1375… thinking 1500-1600 on non-workout days is maintenance . Macros MUST be in check. I’m not really counting calories, but they show up as I log macros… Trying to gain muscle& lose fat simultaneously is a huge challenge - perplexed. Daunted.
PREMIUM FOR YOU?! There was AC brief discussion regarding whether or not to upgrade to MFP premium… I highly recommend it… Customized Goals, Reports, trends, articles, notes. I find huge value if you want to use data to guide your efforts.
There’s also been brief discussion as to “obsessing” over / too much focus on your health journey, specific foods, etc. My thought: What’s more important than becoming who you want to be? Isn’t being mindful important? You have to WANT IT BAD though… 😎 Maybe “obsessing” is a step in the journey that must be taken… to get to the other side? Hmmmm
I guess I’m trying to pump myself for this next step…. I’m no longer obsessing over what to eat or what not to eat. I’m now obsessing over 🏋️♀️🏋️♀️🏋️♀️. Hahaha I also think all of us know what’s best for us individually. The challenge is finding the strength, discipline & fortitude to do the hard work! I’m working on multiple ✅s!
FYI: I use the Renpho scale. My BF% and Visceral fat is way off compared to the more accurate InBody scan.=(Worse)
Let’s GO! 🙌🏻💪🏻
1/11 Yesterday: ✅macros & 1803 cal, 🚶♀️7.5k, 80 total ex min, 🔥763 ex cal, 💗Z2 - 22min. ✅🏋️♀️10 min🤸🏼(with trainer)
I booked an FST (Fascia stretch therapy) with the trainer. Oh my! She stretched me like a noodle… (not really - too tight!) It was amazing! My body is so tight it’s scary. Gave me a good jump start to stretch 🙆♀️daily. 🏋️♀️Focus on upper body. What a journey…. Good day.
Today: 🙆♀️🏋️♀️🤸🏼
Let’s GO! 🙌🏻💪🏻
1/12 Yesterday: ✅macros & 1203 cal, 🚶♀️5.3k, 40 total ex min, 🔥225 ex cal, 💗Z2 - 12min. ✅🏋️♀️🙆♀️
Cleaned house all day, but managed to get in 🏋️♀️🙆♀️. Was hoping to get to the club, but cleaning took way longer than thought. Was in an “OK” space… Determined not to give up. Need to be “ok” with only “ok”.
Today: 🙆♀️🏋️♀️🤸🏼 Awful weather today with front moving in … like everyone else, planning next week for record 🥶 temps. I’ve calendared group exercises for all next week (Need to change my attitude about group exercises because I don’t like them at all - but next week it’s my only option. Looks like no tennis for almost two weeks…. Yuck!)
NSV: Hosted bridge last night… Drank 💦 only. What a WIN!
Have a great weekend all! Affirmations/Repeat:
Plan, be grateful and mindful. Carbs are RAT POISON.
🏋️♀️is FUN! Do hard stuff!
YOU ARE 💪🏻!
Commit to yourself!
📣#bestshapeofmylife 📣
Let’s Go!
1/13 Yesterday: ✅macros & 1525 cal, 🚶♀️3.3k, 38 total ex min, 🔥234 ex cal, 💗Z2 - 20min. ✅🏋️♀️🙆♀️ No long walk. Afternoon nap. Glorious.
I actually enjoyed 🏋️♀️🙆♀️🤸🏼 this morning. What a positive! It’s still a challenge to talk myself into 🏋️♀️🤸🏼🙆♀️. Not easy. It’s mental gymnastics each time…. Will force it again today. I haven’t thought much about the scale… I’m guessing number between 130–132 depending on fluctuations. I’ve been ✅ with macros, 💦 & calories. I feel “even” because I’ve been 💯 on plan. Hoping a little muscle transformation is in progress!😎
I know it’ll be a VERY long haul to change body composition… Also, reading that on days that I 🔥 fewer than 400 cal, I really need to stick to no more than 1500 cal a day. My metabolism is still SUPER slow. (Slower than any person I know…) That’s why 🏋️♀️ is so important for my personal progress.
Today: 🙆♀️🤸🏼🏋️♀️ & 🚶♀️Five mile dedicated walk. 🥶&🌧️ on its way…. Probably 🚫outdoors for most of the week! Prepare!
NSV: Ketosis super strong right now… Full speed ahead.
1/14🏋️♀️🤸🏼
1/15
1/16 ⚖️🏋️♀️
📣#bestshapeofmylife 📣
Let’s Go! 💪🏻🙌🏻⚡️
—————————————-
Health Journey
****************
Pre- college: 125-130lbs
College-ballooned to 160lbs one year… graduated @130lbs.
1990 (Age 32) - Avg. 135 lbs
2001 (Age 43) - Avg 145 lbs
2010 (Age 52) HW 172 lbs
2020 (Age 62) Avg 130-135lbs
7/2023 (Age 64) 145lbs
1/2024 (Age 65) 130lbs
UGW = 130-132lbs ?
U SMM: 100lbs +
Initial BF% : 22%
Aug 14, 2014 @ 157lbs (down 15 from heaviest of 172lbs in 2010), I decided to take control of my health. I lost 30lbs by 1/1/2015. Weight remained @ 128-132lbs through the end of 2020. Five years!
🎢 Roller Coaster Begins….
2020 through 2021, I fluctuated 132-140 lbs.
8/1/ 2022 crept up to 142lbs.
Dropped to 128lbs again by 9/30 then held 130lbs till 1/1/23.
2023 Back ⬆️ 145lbs by July 15! 15lbs BOOM! Enjoyed eating & margaritas way too much! Ive always eaten somewhat healthy BUT portion control is/was a huge issue. Started tracking 7/15. Joined “Just give me 10 days” R231 in beginning of 8/2023. Here we are @ 130 determined to…. be in the
📣#bestshapeofmylife 📣
The yo-yo is exhausting & unhealthy. Takes up way too much brain space.
I learned MY choices created an emotional 🎢 roller coaster with yo-yo weight and fitness. My forever goal is to maintain approx. 130lbs and IN SHAPE. Pretty clear that once I reached a goal weight I would then relax/ drift backwards. So glad 145lbs was the max over the last nine years.
I also noticed that as I age it becomes much, MUCH more difficult to lose weight. I could lose 15lbs easy in 8 weeks up to 2020ish … This is absolutely not true anymore!
While active with 🚶♀️& 🎾 it’s clear a ST routine is absent. Time to incorporate ST 🏋️♀️ as my TRUE focus.
Cumulative Round Results
7/15/23 SW 145lbs
R231 - R 246, lost 15lbs
Avg loss 1lbs per Round
Now in Maintenance with focus on building muscle - not the scale.7 -
SW 152.0
GW 135
RND 247
1/7 153.2 📝🧘♀️
1/8 152.4 📝🧘♀️
1/9 153.1 📝🧘♀️
1/10 152.3 📝🧘♀️ have been very clean with my eating.
1/11 153.0 📝🧘♀️
1/12 152.2 📝🧘♀️
1/13 151.0 📝🧘♀️
1/14
1/15
1/1610 -
ashleycarole86 wrote: »reshii_devi wrote: »@ashleycarole86 -40C ?! This extreme weather cross country is frightening! Are those normal winter temperatures for you guys?
It's pretty normal for us to get an extreme cold snap here in Alberta but apparently this level of cold hasn't happened in about 20 years. Today's daytime high was -31C and the last time our daytime high was below -30 was apparently in 2004.
Made it to the office, to my therapy appointment, a quick dinner pick-up, and home.. all cuddled up now and thankful I get to work from home tomorrow!
Morning Ashley! Ok, wow ~ guess you're used to it! I've always thought it so interesting and amazing how the body can adapt to extreme temperatures, up or down. Glad you had the chance to get out of it though! Hope you're enjoying the rest of your weekend.7 -
🕰️⏳⏰⏲️⌛️⏱️🕰️
📆 2015–2023Feb. 2015: highest weight 218.2h
2015: end weight running average 178.2nd
2016: end weight running average 147.7
2017: end weight running average 148
2018: end weight running average 137.2.
Extreme elimination diet (doctor prescribed) for diagnostic reasons, very low calories, then boom! Gained 40 pounds.
2019: end weight running average 176.1
2020: end weight running average 183.8.
2021: end weight running average 179.4.
2022: end weight running average 178.6
2023: end weight running average 191. 😳
2024 Rounds
R146 01/06/24: end weight 191.4
R147 goals— calories <1300; NO FOOD 6 p.m.-8 a.m.
Day, Weight, Comment
01/07 - 191.4
Yesterday was good, calories in line (1190) and minimal snacking.
01/08 - 192.2
This is so demoralizing. I’ve been below 1400 calories for 5 days. Yesterday I had 1329 annd nothing crazy. Obviously I have to go lower to lose, but that’s what got me into this mess, a very restrictive elimination diet during which my daily calories were around 1,000. I’m very discouraged.
01/09 - 192.2
I went out for my regular Monday lunch with my friend, but had a salad with grilled chicken and avocado, no dressing, so I behaved myself. Then vegetarian chili (Moosewood fiesta chili) for dinner. Good day.
01/10 - 192.2
Another morning with no change after a day of responsible eating. It has to budge sometime!
01/11 - 192.2
I had a mini binge last night, but am back on track this morning. Yesterday wasn’t a complete mess though—I had lots of protein, no saturated fat, and lower carbs than usual. For a while I’ve been having one slice of Dave’s Killer Bread thin sliced with a Tbs of fruit-only spread for breakfast, but I’m stopping that, starting this morning with an over-easy egg cooked with 0 calorie avocado oil spray. It was delicious, and makes me feel the day isn’t already wasted. 😊
01/12 - 191.8
Not exactly a whoosh, but I’ll take it!
01/13 - 191.6
Today should be good. I had a solid healthy breakfast, and we’re going to friends’ house for late lunch/early dinner of homemade veggie beef soup. She’s also trying to lose, so is conscious of that. We signed our new wills yesterday, which is a big looming “thing” we’d put off for ages, so that’s good to have off our minds. It’s bitter out today—25F, wind chill 7, big wind gusts, so no walk. Happy Saturday, all!
01/14 -
01/15 -
01/16 -
9 -
Cori, 74, f
Previous RoundsMy Round 1 sw= 175.6 ew=174.8
My Round 2 sw= 175.4 ew= 173.2
My Round 3 sw= 172.6 ew = didn't weigh
My Round 4 sw= 177.8 ew= 174
My Round 5 sw= 174.8 ew= 174.8
My Round 6 sw= 175. ew= 178
My Round 7 sw= 176.4 ew=
Day/Weight/Comment
01/07 - 176.4, ate really healthy yesterday, cooked and stocked up at Prep'd, so I have 0 excuse for not eating healthy. Didn't walk yesterday, but it's pretty today, and I'm on my way. Slept ok last night.
01/08 - 175, ate very well, walked, sleep better, still needs work.
01/09 - 173.8, ate very well, no walk, didn't sleep. It's going down as easy as it went up. A mind of its own
01/10 - 173, baked. Ate well, but too much. Shopped a lot. Slept badly.
01/11 - 174.2 the scale finally figured out I baked. Lol. Ate very well yesterday. Busy running errands cause the frigid weather is headed our way and we don't know how to handle it, so no walk. Good Sleep still evades me.
01/12 - 175, ate well, no exercise. Slept better
01/13 - 173, Round and round she goes, where she stops, nobody knows. Lol. Ate very well, maybe a little too much. No exercise. Coooold today. Brr. Set the alarm for the middle of the night to get up and turn the water on to make sure it didn't freeze. Still got some good sleep before and after. Made soup to have quick and easy while it's so cold.
01/14 -
01/15 -
01/16 -
8 -
SW RND 245 135.2. EW 135.0
SW RND 246 135.0. EW 132.4
SW RND 247 132.4. EW
SW RND 247
1/7: 132.0. BF 30.9%
1/8: 133.8. Non keto day with wine yesterday 🥴
1/9: 134.4. 2 day bounce 🙄
1/10: 134.4
1/11: 134.0. Nice little birthday gift 😁
1/12: 134.8. Baby shower yesterday. Still in lower nutritional ketosis this morning, just ate later with more carbs.
1/13: 133.2. Yesterday, coworkers celebrated my birthday with strawberry cake. Still in lower nutritional ketosis this morning.
1/14
1/15
1/16
For anyone feeling a little discouraged about the scale numbers bouncing down, up, down, up, keep this in mind:
Weight loss is not linear so track the trend.
Weight loss is the sum of body composition = fat, muscle, fluid, other soft tissues, and bone.
Track body fat, muscle, and water percentages.
Invest in a body composition scale.
Be kind and generous to yourself. You’re doing the best you can and your amazing body is constantly adjusting to the changes.10
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