JUST FOR TODAY... One day at a time .. Daily Commitment for 2024
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Monday, 2/5
- yoga 🤷♀️(mostly just breathing exercises, not much movement)
- Lots of water ✅
- Day job (6am - 3pm) ✅
- Night class (6pm - 9pm) ✅
- Edit book 3 of my trilogy ❌
Definitely forgot editing was one of my goals. Oops. Stayed up fairly late last night and didn’t start work until almost 8 today because I had to turn in my first assignment for my class. Busy day at the day job ahead, and my boss just scheduled yet another “status update meeting” that could easily just be handled over email. It’s hard to get things done when you spend time in meetings explaining why you’re not done yet 🙄 Anyways, late start means less downtime between work and school. Kind of a bummer for me.3 -
Super tired and super busy today...
JFT Tuesday
- Meetings from 7:00 - 4:00
- Psych appt at 4:40
- NAP
- Put away laundry
- No alcohol
- Bed by 10:002 -
JFT Monday 02/05
Bible study ✔️
Water 64 oz. ✔️
Steps 5000 ✔️
No After dinner snacking ✔️
Add to my Food Diary ✔️
25 squats✔️
Making an attainable list is helping.
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JFT Tuesday 02/06
Bible study
Water 64 oz.
Steps 5000
No After dinner snacking
Add to my Food Diary
25 push-ups
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@TerriRichardson112 thank you, I'm still working on actually checking in though I know it's good for me!
Intro/GoalsMy name is Amberly, I'm 29 living in Michigan. I've quit drinking as of 1/17 and am sober (minus one beer slip up on 1/28 not that I felt anything with a stupid high tolerance) after drinking nearly everyday for 2+ years starting when I was in the military which, obviously, has been horrible for my health. I gained 130+ lbs as a result of heavy drinking and damaged my body in other ways, but I'm fixing it up. Me and alcohol are on a break.
Ultimate goals:
-Have drinking under control, even if that means no alcohol.
-Graduate in April 2024
-Reach goal weight
SW: 288 (lbs)
CW: 274.6
GW for 2024 220
Final GW: 160
I'm down 11.8 lbs since I quit drinking on the 17th of last month. I'm going to try to keep this momentum going for as long as I can keep it! My biggest struggle has been sleep. I've tried melatonin, meditation, herbal sleep tea, and doing a hard reset. Sunday I managed to go to fall asleep at 8pm and slept on and off until 5am with the intention of being asleep by 11pm Monday night. That didn't work out and after 23 hours of being awake I finally crashed at almost 4am this morning. It's suppose to be difficult to get a good sleep routine after quitting drinking, and I started a medication with insomnia as a possible side effect. I think I'm getting hit by both.
If you have suggestions to help with sleep I'm open to them!
JFT:
-No alcohol
-Minimum 3 Hours dedicated to homework (last semester of college)
-Stay within calorie goals
-Do at home physical therapy routine (I have bad knees)
-Walk the dog if the sun pops out (there's a chance)
-Do the dishes
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JFt, Monday, 2/5
1. log all food
2. concentrate on water
3. mindful eating
4. DO NOT GET DISCOURAGED.. keep going. The scale is not the only indicator of getting healthier
5. no banannas
6. go to gym.. already done, but try and go for a walk also this afternoon
7. work on quilt, pay bills, etc etc
JFt, Tues 2/6
1. log all food
2. concentrate on water . I'm not hungry.. thirsty
3. mindful eating .... will eat light today to overcome eating too much yesterday.
4. work in yard, work on quilt, pay bills, help hubby work in the garage
Super tired today ... I was still looking at the clock at 3 am. Its my own fault .. not relaxing before bed, and working on things that I knew would keep my mind going all nite. But ha.. I figured out a solution to what I was thinking about. Many worries with our daughter again. Not only is her psychiatrist retiring, but her primary doctor. So need to find 2 new doctors, and especially finding a good psychiatrist is the hardest. I Still got up at 8:30, which is later than usual, but got in a good 60 minute workout. Funny.. exercise is something I absolutely love. It helps my mental health so much. Maybe not helping the scale move, but mental health is just as important, if not more so.
Hubby and I had a fun day in just going to Sams.. it doesn't take much for me. We met our tax guy, then went to Sams and had their pizza. Its not the best meal.. but today I will eat lighter since I went over calories.
You guys were talking about eating exercise calories.. the reason I don't put the exercise down is I know the calories they say I earned are way over what I really earned. So I just don't record that, since exercise is such a big part of my life now. I know there are things I forget to log, like that pat of butter, etc. So by not putting them down, I "try" to stop at what I am allowing myself, and If I go over.. well, thats exercise calories. The doctor told me that losing weight is 90% what I eat .. exercising to me does not help with losing weight as much as feeling better about ourselves.My weight history
Name is Joan. Age 73; 5'11"
SW Year 2017: 220-217
SW Year 2018: 195.5
SW Year 2019 : 206 -- met my goal weight of 178, but gained 5 lbs over pandemic
SW Year 2020: 182.6 -- gained another 12 pounds through the pandemic
SW Year 2021:195 -- weight fluctuated all year from 184-190s
SW Year 2022: 190 - reached 182 in August. But weight on a slow increase the rest of
2106. SW Year 2023: 207.8 - got my weight down to 195; I always gain again between halloween and New Years.
SW year 2024: 209.0
Goals for 2024:
Staring weight: Jan 7, 2024: 209.0
Goal weight at the end of 2024: 175-180, and learn to maintain
Goal to lose 25-30 lbs this year to be in healthy range
Weight Goals:
1st goal weight: 199 - reach this by March
2nd goal weight: 185 - reach this by July
Ultimate goal weight: 175- reach this by September
Monthly Goals:
Starting weight: 211
Feb: 205; 206.2 -- almost made my goal.
March: 199 - get out of those 200s
April: 195 (Hubby and my 48 wedding anniversary)
May: 191
June: 187
July: 185 (my birthday - will turn 74! Yikes!)
August: 179
Sept: 175
October: 170--- Ultimate goal weight
November: learn to maintain 170
December: learn to maintain 170Weekly Weigh-ins
(Will weigh every Sunday). Goal .. 1 pound per week. Ill have my first official weigh in today, Jan 7 after a week with our grandson, xmas, and new years.
Starting weight Sunday, Jan 7: 209.0
Jan 14: 211 --- not the best week. Too much snacking and staying in the house. Had margaritas last nite, which I know contributed to the weight gain.
Jan 21: 209. 6. -- did much better this week; trying to concentrate on evening snacking. I do OK for meals.. its the snacking that gets me.
Jan 28:207.2-- under a little, but I know I could be doing better! I'm not logging food, which is important, so I need to make this a priority.
Feb 1: 206.2 (goal was 205)
Feb 4: 206
Feb 11:
Feb 18:
Feb 25:Todays weight 206
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Recap 2/5 M
1) Pan-fried perch, veg & side salad for supper ~ I loved the new veg we tried (freezer pack of Flavor Fiesta, some veg mixed with three types of legumes), hubby not so much, so more for me LOL / log all food / 64+ oz. water
a good day, always helped by dog walk days & exercise cals & 80 oz. water
2) Walk dog dreary day but made myself get out & do it, 3.83 mi happy dog, satisfied me
3) Funeral luncheon committee meeting 10:00 ~ knew some folks already, met some new people, with new leader we have a good group & plans for the future / wrap & ship gift / mail niece bday card & birdseed order / Breadsmith / read / other? the usual Mon. evening garbage collection, some digital decluttering, folded line-dried laundry and brought all laundry piles upstairs & put away TA-DA!
JFT 2/6 T
1) Leftovers for supper (fish, veg, salad for me, spaghetti for hubby) / log all food / 64+ oz. water
2) Walk dog
3) Choir rehearsal 7:30 / top up heated birdbath / refill bird feeders / wash dishes / read / digital declutter / other?
About me:I'm Carmela
This is my lifestyle. It's. Not. A. Diet.
Height 5'4"
66 yrs old
Reside in Green Bay, WI, USA
2024 Goals:1) Ultimate goal weight 150#... I'll be thrilled if I can get back down to 160# this year- Post weekly weigh-in on MFP for accountability. Saturday a.m. is my "official" weigh-in day, and I track daily on a separate app (for the visual). My digital scale only shows half pound increments & I'm too cheap to buy a fancier scale.
- Take measurements & log on MFP every month end
- Try new recipes Unfortunately, no wall oven until mid-Feb or later & sad me, but try slow cooker & stove recipes
January: 5 days x2wks, 4x1, 3x1, 1x1 [1 wk lots of snow & 1 wk bitter cold so shoveling, treadmill & PT, 1 wk 4 day trips out of town]- Walk dog 3-4 miles, treadmill when necessary in winter, weights/my home version of circuit & other x-training
- PT (physical therapy) exercises to strengthen arthritic knees & hip flexor
- In 2023 I logged 726.88 miles, or 1,169.8 km & completed yearly challenge 11.14.23
- In 2022 I logged 500.4 miles, or 805km (knee issues).
- I can earn $10 every month on my Medicare Advantage Plan with 10+ days of 7,500 steps:
January
- Registered 12.29.23 for Bellin 10K race on 6.8.24 & eligible to have race fee waived
- Register for my other usual events, and add other possible events
- Always a good idea
- Visit parents 1-2 times each month, phone calls in between ~ they're in their late 80s and live 90 miles away
canceled visit 1.12-1.13 due to blizzard
canceled visit 1.21-1.22 due Mom's bad cold
Mom's bday visit 1.31 with all siblings, in-laws & aunt - Monthly contact with former colleagues/others, now that I'm retired
1.7.24 HH came over & visited at my invitation
1.28.24 great-nephew's baptism affirmation in Oakfield, WI
2.2.24 cousin's funeral & saw parents, 2 brothers, most aunts/uncles, few cousins
- Not as much progress as I hoped last year, but not worse.
Keeping my Word for the Year: Tenacity ~ persistent determination; the mental strength to resist opposition, danger or hardship1 -
Hour commitment - I won't eat again until after 12 pm.more_freggies76 wrote: »JFT for 2/6/24 (today)✔️
1) No desserts today (last 1/25), unless I want sugarfree or no sugar added.
2) None of DH's stash ok today (including candy, chocolate raisins, peeps, ice cream).
3) No peanut butter ok today, 2.5 to 3 T (last 1/31)
4) Don't weigh again until 2/9
5) Up to 2.0 oz hard cheese ok today (trying not to have cheese everyday) (last 2/4). Note: some grated parmigiana cheese has always been allowed and doesn't count towards hard cheese. Hard cheese at restaurant ok. Can have cheese with restaurant meals.
6) No honey ok today(1-3 Tbsp.). (last1/25) (a little in honey mustard ok)(last)
7) Nuts ok (22-30 g) or 12-14 in-the-shell nuts. (last 1/20) Additional nuts in a meal are ok. Like almonds already in green beans. Either nuts or trail mix, but not both.
8) No beef jerky today.
9) Chicken vienna sausage ok today (trying not to have higher sodium stuff everyday)(last 1/21)
10) Sweet potato and/or pumpkin ok today. (last 1/28)
11) Only 1 ice drink today.
12) A few tic-tacs as needed everyday. (No max for now, unless it's a problem)
13) No Harvest Snaps(22-30 g) ok today. (last 2/5)
14) No tamales today.(last 2/5)
15) No olives ok today. (last 1/21).
16) Lunch no more than 600 calories today.
17) Trail mix ok today.================== 4DW started =============
4DWs (4 Day Wins) are here, in a shared file:
Sample
https://docs.google.com/spreadsheets/d/1hrtqbsOInIWeA9sl8FLnEv-ignY21p8m/edit?usp=drive_link&ouid=108259155343870939869&rtpof=true&sd=true
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Potted Bio - 2024Terri: Female; 77; living in Northern Ireland; married 57 years; 2 daughters, 3 adult grands: ex Maths teacher; volunteer group leader for U3A (University of the Third Age, life-long learning charity)My goals in February will be the same as January.
SW: 227 (Mar 2014)
In maintenance: August 2017 (initially started maintenance at 160lbs, but continued to gradually drop until I was below my UGW of 140)
LW: 131.2 (December 2022)
CW: 136.4 (put on a couple of lbs in December which I am working on removing)
Maintenance rage: 130 < 140🤗💖🫶❄️☃️❄️🫶💖🤗January focus:
🤗💖February 2024💖🤗
🤗💖🫶❄️☃️❄️🫶💖🤗
📍Continue to remove excess baggage from Christmas
💖💖💖💖💖💖
Almost back to pre- Christmas weight
Daily Solid Habits:
💎Right This Minute: Anti procrastination strategy🫶🫶🫶🫶🫶🫶
💎Just DO it!!!
Morning Routines:
💎Daily Meditation
💎Make bed/walk
💎Post Sole Mates steps
💎Weigh < 140/log
💎Monitor %age Fat/Muscle
💎Log CI<CO/Balance macros
💎Herbal tea/supplements
💎Self care
💎Quality time with DH
💎Ablutions/dress/Shiny sinks
💎Breakfast
In between:
💎Intentional exercise > 60 minutes
💎Cardio > 5500 steps
💎Strength > 15 minutes
💎Flex > 15 minutes
💎Active hours > 6
💎Zone minutes > 25
💎Declutter > 15 minutes
💎Daily chores
💎paint/draw/write/read
💎Craft/crochet
💎General chores
💎Gardening
💎jigsaw/puzzles/TV favourites
💎Meet with friends
💎Quality family time
Evening Routines:
💎Sole Mates evening reminder
💎JGM10Ds/JFT/UAC/Hogwarts
💎Close Fitbit rings/Zone minutes
💎Building Healthy Habits
💎Duolingo Latin
💎Update Women over 50
💎Clutter Sweep
💗 Terri 💗
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Re alcohol:
I drink very little as I can think of much nicer things to spend my calories on, and I get a better high from working out 😝3 -
@AmberlyMarlene I didn't realise you had quit alcohol and here I am asking how I can fit it in my calories! Sorry about that but also well done on making that decision for yourself and sticking with it!
@mytime6630 that's one of the reasons I don't eat back exercise calories. I mean my Google fit is just on my phone so whenever it's in my pocket it records my steps. Not steps recorded from a watch. And it kept saying I was burning around 600 calories per day. I don't personally believe it but apparently one mile of walking is around 100 calories and I walk 4 miles just for the school run so it does seem right.3 -
Hour commitment - I won't eat again until after 5 pm. None of the same foods at dinner as at lunch. Can still have my dose of metamusal.2
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@Bex953172 Oh no it doesn't bother me any! I just learned I can't fit it into MY calories because I struggle to stop at one or two drinks. You do you! Have one for me 😂 For lower calorie/higher alcohol I recommend sipping on something like spiced rum with coke zero. Kinda tastes like vanilla coke and then it's less than something with a higher choleric value like some beers. Not sure what your deficit goal is or anything, but a good walk you might not usually do or something along those lines should clear enough room.
Also thank you. Everyone's health journey looks a little different 🤷😊3 -
Hour commitment - I won't eat again until tomorrow.more_freggies76 wrote: »JFT for 2/6/24 (today)✔️
1) No desserts today (last 1/25), unless I want sugarfree or no sugar added.✔️
2) None of DH's stash ok today (including candy, chocolate raisins, peeps, ice cream).✔️
3) No peanut butter ok today, 2.5 to 3 T (last 1/31)✔️
4) Don't weigh again until 2/9✔️
5) Up to 2.0 oz hard cheese ok today (trying not to have cheese everyday) (last 2/4). Note: some grated parmigiana cheese has always been allowed and doesn't count towards hard cheese. Hard cheese at restaurant ok. Can have cheese with restaurant meals.✔️
6) No honey ok today(1-3 Tbsp.). (last1/25) (a little in honey mustard ok)(last)✔️
7) Nuts ok (22-30 g) or 12-14 in-the-shell nuts. (last 1/20) Additional nuts in a meal are ok. Like almonds already in green beans. Either nuts or trail mix, but not both.✔️
8) No beef jerky today.✔️
9) Chicken vienna sausage ok today (trying not to have higher sodium stuff everyday)(last 1/21)✔️Didn't eat today.
10) Sweet potato and/or pumpkin ok today. (last 1/28)✔️Didn't eat today.
11) Only 1 ice drink today.✔️
12) A few tic-tacs as needed everyday. (No max for now, unless it's a problem)✔️
13) No Harvest Snaps(22-30 g) ok today. (last 2/5)✔️
14) No tamales today.(last 2/5)✔️
15) No olives ok today. (last 1/21).✔️
16) Lunch no more than 600 calories today.✔️
17) Trail mix ok today.✔️Didn't eat today.
JFT for 2/7/24 (tomorrow)✔️
1) No desserts today (last 1/25), unless I want sugarfree or no sugar added.
2) None of DH's stash ok today (including candy, chocolate raisins, peeps, ice cream).
3) No peanut butter ok today, 2.5 to 3 T (last 1/31)
4) Don't weigh again until 2/9
5) No hard cheese ok today (trying not to have cheese everyday) (last 2/4). Note: some grated parmigiana cheese has always been allowed and doesn't count towards hard cheese. Hard cheese at restaurant ok. Can have cheese with restaurant meals.
6) No honey ok today(1-3 Tbsp.). (last1/25) (a little in honey mustard ok)(last)
7) Nuts ok (22-30 g) or 12-14 in-the-shell nuts. (last 1/20) Additional nuts in a meal are ok. Like almonds already in green beans. Either nuts or trail mix, but not both.
8) No beef jerky today.
9) Chicken vienna sausage ok today (trying not to have higher sodium stuff everyday)(last 1/21)
10) Sweet potato and/or pumpkin ok today. (last 1/28)
11) Only 1 ice drink today.
12) A few tic-tacs as needed everyday. (No max for now, unless it's a problem)
13) Harvest Snaps(22-30 g) ok today. (last 2/5)
14) Tamales today.(last 2/5)
15) Lunch no more than 600 calories today.
17) Trail mix ok today.================== 4DW started =============
4DWs (4 Day Wins) are here, in a shared file:
Sample
https://docs.google.com/spreadsheets/d/1hrtqbsOInIWeA9sl8FLnEv-ignY21p8m/edit?usp=drive_link&ouid=108259155343870939869&rtpof=true&sd=true
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No editing for me today. Maybe I’ll try to squeeze some in before day job starts tomorrow since I don’t have a homework assignment due tomorrow.
IBS is acting up today so I haven’t felt great. Really low energy. Putting my brain back in school mode is hard, especially at the end of the day when I’m already tired. Hoping I get a good nights sleep tonight.
I was planning to sneak away for a weekend trip after this class is over to give myself a break. But my parents are planning a vacation of their own and want me to dog sit, so my vacation might not happen
And their vacation is over my dad’s birthday, which is February 29th. Only comes around every 4 years, and he’ll be spending it in another state. Kind of bummed about it to be honest, but at least he’ll be happy. 2 -
Weekly Goals
- Log in every day and update daily!✅
- Say 'No' to myself.✅
- Reduce sugar intake✅
- Sundays - Weekly Review
JFT Tuesday
- Log ALL food✅
- Swap out 'bad snacks' for fruit✅
- Get atleast 6 waters in✅
- Be within calorie goal✅
- Figure out what days I'm going to exercise (This largely depends on Ash because I need his help with the weights side of things to begin with)
- DONT EAT BACK EXERCISE CALORIES!!🆗
Tips & Tricks
- Feeling peckish? Have a drink first!
- Write my goals somewhere noticeable (off the app)
- Log as I eat so I don't forget anything
- Tell myself "no" out loud! Not just in my mind!
- Fat Me Vs Thin Me! (Fat Me wants to eat the junk food, but Thin Me wouldn't do that, so be more like Thin me!)
Had another good day! Hit the 8 cups of water! My aim every day is to have 6 though!
I also ate 200 calories of my exercise back. So not all of them.
I love crisps. So if I've got enough calories left at the end of the day then I allow myself a bag whilst I'm in bed 😂
Even though I had a few extra snacks yesterday I was still within my goal!4 -
littleblackskirt wrote: »
JFT 6th February
THINK before I eat ✅
No snacking ❌ a few crisps from the bottom of the tube
No eating after 6.30 pm ✅
PF exercises ✅
Back exercises ❌
Walk ✅ 40 minutes, felt every step though!
Make dental appointment ✅
Don't dither, focus - housework today ✅ not too bad, made some improvements
JFT Wednesday 7th February
THINK before I eat
No snacking
No eating after 6.30 pm
PF exercises
Back exercises
Walk with friend
Looking forward to the walk today, walking with a friend is always better, it still hurts but the chat helps so much. Although it's been snowing since I got up, really hoping it stops soon or she won't be able to come.
3 -
Weekly Goals
- Log in every day and update daily!
- Say 'No' to myself.
- Reduce sugar intake
- Sundays - Weekly Review
JFT Wednesday
- Log ALL food
- Swap out 'bad snacks' for fruit
- Get atleast 6 waters in
- Be within calorie goal
- DONT EAT BACK EXERCISE CALORIES!!
Tips & Tricks
- Feeling peckish? Have a drink first!
- Write my goals somewhere noticeable (off the app)
- Log as I eat so I don't forget anything
- Tell myself "no" out loud! Not just in my mind!
- Fat Me Vs Thin Me! (Fat Me wants to eat the junk food, but Thin Me wouldn't do that, so be more like Thin me!)
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Hello again! I'm back!
I tried to do maintenance last fall and gained twenty pounds. So I'm back at it, call me a yo-yo! When I get to a certain high weight I get uncomfortable and go back on the plan. But when I hit a certain low weight I feel like that's enough and quit.
Anyway, my knee is weak again so I'm back to ten minutes on the stationary bike as my daily goal. And logging.
Annie5 -
JFT Tuesday 02/06
Bible study ✔️
Water 64 oz. ✔️
Steps 5000 ✔️
No After dinner snacking ✖️
Add to my Food Diary ✔️
25 push-ups ✔️
My arms are sore from yesterdays 25 push-ups. That shows how much I need to incorporate strength training in my everyday.
3
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