Hold my feet to the fire please! Accountability Mission Day 31
Good morning. I am starting over this week. I have fallen off the wagon, the wagon ran me over even, and now I am 6 pounds heavier.
I have a plastic surgery consult on Oct 6th. I need to loose as much body fat as much as I can before that date.
This bog will really help.
Barbara
I am not afraid of tomorrow,
for I have seen yesterday
and I love today......
Settle in or scroll on by cause this is a long one. Time for me to assess. Please do give me your critique, comments, suggestions...
What I've learned in no meaningful order:
Avoid situations where you already know you will fkcu up. It makes no sense to rearrange your insides and refuse to rearrange your schedule.
When you reach the point where you can handle it, afford yourself the occasional indulgence but pay for it first. Work off the calories in that treat then enjoy it.
There must be a penance for your sins. No Mercy and No Excuses. I am not talking about beating yourself up over a slip up. I mean take that failure and correct it. Add a workout, cut back elsewhere you get my drift?
Plan it all out then adjust as needed. Anytime I have not met my targets, failure to plan has been the reason. Know your day's calorie, exercise and deficit goal by the start of the day. Have an idea of what you want to eat and make it available. Keep track of what you actually eat. This way you don't realize you've had too much or too little in calories or macro nutrients so late in the day that you can't adjust.
Plan your exercise to incorporate strength and cardio regularly. This is not new to me as I have been a gym rat for decades. What is new is choosing my methods to maximize weight loss. An hour of exercise varies widely in calories burned. To maintain the deficit you need to achieve your wl goal you have to incorporate this information. Just like with eating, its easier if you know what the plan is.
Still a work in progress: Find an alternative outlet for your frustrations. So far I have the gym as a positive distraction. The computer and the OH boards are another but beware of sedentary activity. I know I will need several avenues as outlets.
The lesson I hate but must live with: Cooking. Yes, with this rny I will have to cook and have foods prepped in advance. Grab and go eating just doesn't work anymore. If I am going to stay on point daily I need a variety of protein and veg ready when I'm hungry. Otherwise I'll be eating badly and making excuses.
What has always been that I have no choice but to accept right now: As your weight declines so does your rmr and therefore your calorie deficit meaning weight loss will slow. My weight loss is already slow, but my bmi has declined to overweight. I will have to work harder to loose 2-3 lbs weekly so I will hit my goal weight for my 02/04/2010 follow up.
What I am most pleased about: I am beginning to internalize a lot of what the vets have been telling me since I fount BAF (about five years late). When making choices I think abut what the successful and the honest and frank unsuccessful vets do. I am getting used to this rny lifestyle. I'm not close to there yet but It is starting to finally feel right.
Now for the numbers
Last weeks summary:
Mostly in range despite my major cluster fkcu.
Daily averages calories 1377 high/ exercise 956 low/ deficit 938 low rmr 1351 Weight loss 2.8 lbs (better than predicted, calculated at 1.9 lbs)
Protein 121g in range/ carbs 67g, 42g net in range/ fat 71g in range
Liquids 74oz low, plain water 41oz in range
Yesterday: Calories 1322 high/ exercise 689 low / deficit 714 low/ rmr 1346 Yesterday's lows balance Saturdays cardio marathon
Protein 100g low/ carbs 94g, 62g net high/ fat 72g in range
Liquids 80 oz, plain water 41oz in range
Right now I'm making my plan for the next few weeks. I'll share it when I'm done.
What I've learned in no meaningful order:
Avoid situations where you already know you will fkcu up. It makes no sense to rearrange your insides and refuse to rearrange your schedule.
When you reach the point where you can handle it, afford yourself the occasional indulgence but pay for it first. Work off the calories in that treat then enjoy it.
There must be a penance for your sins. No Mercy and No Excuses. I am not talking about beating yourself up over a slip up. I mean take that failure and correct it. Add a workout, cut back elsewhere you get my drift?
Plan it all out then adjust as needed. Anytime I have not met my targets, failure to plan has been the reason. Know your day's calorie, exercise and deficit goal by the start of the day. Have an idea of what you want to eat and make it available. Keep track of what you actually eat. This way you don't realize you've had too much or too little in calories or macro nutrients so late in the day that you can't adjust.
Plan your exercise to incorporate strength and cardio regularly. This is not new to me as I have been a gym rat for decades. What is new is choosing my methods to maximize weight loss. An hour of exercise varies widely in calories burned. To maintain the deficit you need to achieve your wl goal you have to incorporate this information. Just like with eating, its easier if you know what the plan is.
Still a work in progress: Find an alternative outlet for your frustrations. So far I have the gym as a positive distraction. The computer and the OH boards are another but beware of sedentary activity. I know I will need several avenues as outlets.
The lesson I hate but must live with: Cooking. Yes, with this rny I will have to cook and have foods prepped in advance. Grab and go eating just doesn't work anymore. If I am going to stay on point daily I need a variety of protein and veg ready when I'm hungry. Otherwise I'll be eating badly and making excuses.
What has always been that I have no choice but to accept right now: As your weight declines so does your rmr and therefore your calorie deficit meaning weight loss will slow. My weight loss is already slow, but my bmi has declined to overweight. I will have to work harder to loose 2-3 lbs weekly so I will hit my goal weight for my 02/04/2010 follow up.
What I am most pleased about: I am beginning to internalize a lot of what the vets have been telling me since I fount BAF (about five years late). When making choices I think abut what the successful and the honest and frank unsuccessful vets do. I am getting used to this rny lifestyle. I'm not close to there yet but It is starting to finally feel right.
Now for the numbers
Last weeks summary:
Mostly in range despite my major cluster fkcu.
Daily averages calories 1377 high/ exercise 956 low/ deficit 938 low rmr 1351 Weight loss 2.8 lbs (better than predicted, calculated at 1.9 lbs)
Protein 121g in range/ carbs 67g, 42g net in range/ fat 71g in range
Liquids 74oz low, plain water 41oz in range
Yesterday: Calories 1322 high/ exercise 689 low / deficit 714 low/ rmr 1346 Yesterday's lows balance Saturdays cardio marathon
Protein 100g low/ carbs 94g, 62g net high/ fat 72g in range
Liquids 80 oz, plain water 41oz in range
Right now I'm making my plan for the next few weeks. I'll share it when I'm done.
Great post! I love that you took the time to really assess what was successful and what gave you pause. That really makes it more worthwhile. Thanks for sharing.
I started this bootcamp class this week. I swear to God I was scared to death but wanted to do something that would take my exercise to another level. I had almost talked myself out of taking the class but went anyway and now I have paid for all of the sessions so I have no choice but to finish. Something that the instructor said really made me think.
"Don't be surprised if taking this class makes you emotional. You will be challening yourself in a whole new way and it is bound to bring up emotions about your health, your body, your life in general. You will be de-toxing on many levels. Don't fight it. Embrace it. Learn from it."
I have never been athletic and frankly, a year ago I never would have been able to even think about doing a class like this one. With the cardio, yoga/pilates and core work involved, I wouldn't have lasted 5 minutes let along 60. But I survived, there were times I wanted to throw-up. But I survived. Next week will be better, I hope. In the mean time, I am doing my thing, trying to work on me and learning from the experience.
What I think is so great about what you are doing is learning from your experience and sharing it with others. I am so impressed.
Keep up the great work. 
I started this bootcamp class this week. I swear to God I was scared to death but wanted to do something that would take my exercise to another level. I had almost talked myself out of taking the class but went anyway and now I have paid for all of the sessions so I have no choice but to finish. Something that the instructor said really made me think.
"Don't be surprised if taking this class makes you emotional. You will be challening yourself in a whole new way and it is bound to bring up emotions about your health, your body, your life in general. You will be de-toxing on many levels. Don't fight it. Embrace it. Learn from it."
I have never been athletic and frankly, a year ago I never would have been able to even think about doing a class like this one. With the cardio, yoga/pilates and core work involved, I wouldn't have lasted 5 minutes let along 60. But I survived, there were times I wanted to throw-up. But I survived. Next week will be better, I hope. In the mean time, I am doing my thing, trying to work on me and learning from the experience.
What I think is so great about what you are doing is learning from your experience and sharing it with others. I am so impressed.
Keep up the great work. 
Thank you so much. I'm just floored by the number of people *****ad this thread. A local support group leader even asked me if I'd explain why I started posting it to the group. I am so flattered. I have to be careful not to get too full of myself.
I understand what your fitness instructor told you. Self examination in one area forces you to look at other things in your life. Congratulations on your fitness journey. You are so going to enjoy feeling your body get stronger. Even at my highest I've always been a workout girl. Nothing feels like a good sweat and tired yet energized muscles.
Thanks for the feed back. This started as a purely all about me endeavor born of many months of frustration. I'm glad it is also of value to others.
I understand what your fitness instructor told you. Self examination in one area forces you to look at other things in your life. Congratulations on your fitness journey. You are so going to enjoy feeling your body get stronger. Even at my highest I've always been a workout girl. Nothing feels like a good sweat and tired yet energized muscles.
Thanks for the feed back. This started as a purely all about me endeavor born of many months of frustration. I'm glad it is also of value to others.
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