HOLD MY FEET TO THE FIRE! ACCOUNTABILITY SATURDAY

Accountability Mission: No Mercy and No Excuses

Are you in a calorie deficit (loosing position) or surplus (gaining position) for the week?  Tell the whole truth and be accountable.  Do you even know what this means?  Do you know how to monitor this for yourself?  

Many of us are on programs where we are told, at least initially, not to count calories.  This often works fine for those who loose fairly easily especially in the begining.  The rest of us may need additional tools.  I'm talking about those of us who struggle from the start.  Also many of us  as we get further out from our surgery dates. 

Learn to track your food and exercise.  Take note of how you react to various foods.  Take note of how you feel with different activity levels.  The scale for sure, but you may also notice imflamation and swelling, mood changes, diferences in your energy level etc., as your diet and exercise habits change. 

Learn your bodies likes and dislikes.  Listen to what your body is telling you and act accordingly. 


...All are welcome, jump in at anytime.


For reference:
5 Day Pouch Test (5DPT) website
http://www.5daypouchtest.com/plan/theplan.html
5 Day Pouch Test Instructions
http://www.obesityhelp.com/forums/black_american/3995048/Hold-my-feet-to-the-fire-please-Accountability-Mision/

Protein Train Instructions http://www.obesityhelp.com/forums/black_american/3993571/Protein-Train-Educate-me-please/#32309205

Wagon Plan Instructions
http://www.obesityhelp.com/forums/black_american/3650242/The-Wagon-Plan-Get-back-on-the-wagon

Overeaters Anonymous
Online Meetings Around the Clock * Information on changing eating behavior 

Protein Sparing Modified Fast (PSMF)
The no op version.  This version is still severe but far more liberal than the one many pre ops are given.   
http://www.holisticmd.org/downloads/ProteinSparingModifiedFast.pdf  

Daily calorie needs calculator
A more advanced calculator that's still easy to use.   
Advanced option lets you choose from  3 different calculation methods.  Enter data once for calorie needs at maintenance;  plus calorie needs for 2 different levels of weight loss; and, results include a week long calorie cycling plan.  Calculator  takes into account age and gender as well as activity level.  Links to other calculators are on the same page. 
http://www.freedieting.com/tools/calorie_calculator.htm#

Several times this week I had to remind myself that certain foods are not in my best interest.  Certainly from a wl perspective, but also for a host of other reasons. 

I've been doing a half @$$ job with my exercise recently.  Not working out to my tolerance level daily.  Just getting by.  Exercise is usually the easy part for me.   There's no excuse for the lame work outs.  Time to get it together and haul @$$ .  I will not loose without six days a week of decent cardio.  Not to mention my cardiologist can tell if I'm bull****ting my exercise routine and I'm due for a follow up.    

We're a week past Epiphany, the official end of the Christmas season.  I started getting my eating back on track with the New Year sans an airport donut (ok, 2 donuts).  I've managed to get my diet back on point quickly.  Now its time to do the same for my work outs.

Yesterday

Fat(g)	Carbs(g)	Net C(g)	Prot(g)	KCals
71.33	21.29	17.19	138.57	1290

Almost at induction level carbs.  Should be there tomorrow and hopefully on extended induction through February.  My third birthday without a cake but its all worth it if I can get my @$$ down to 10 lbs below goal.  Liquids at 80 oz including a quart of plain water.  Ratios right where I need them: fats>= 50% and carbs <= 10% as I work towards that <=20g induction level. 

 You are dong an amazing job. Getting to induction the way you are us pure genius. Keep it up! I must admit today was good. I wasn't even going to have my late night snack because I had it earlier during the day. i was extra hungry from my longer workout, so I end up eating a banana, some yogurt, and light kettle popcorn for a snack. 240 calories.  Then my hubby decides we would visit the nightclub. I did good! I did not have a drink, but afterwards i was hungry. Being up late and hungry is not a good combo. I was tempted to visit the local Denny's but said no thanks. When I got home I did heat up some cabbage from dinner. maybe about a 100 cal because I used salt pork, but I didn't have any of the meat, but I am sure the drippings have a little cal. in it. I am going to make up for it sat. I am going to do another 45 min cardio session. plus stay active all day. I have lost the 10 pounds I gained already. i think some of the weight gain was from PMS. But now that I have made it back to my weight I need to keep going to reach my goal of 160..maybe even 150 to have some extra cushion. Please give me the strength to make it happen. I want it more now than ever. I realize that I don't believe I can be thin. I don't think it is possible for me. Now I have to make the impossible happen. 

Thin is possible for us all.  It is just harder for some than for others.  You can do 160 and then on to 150.  Look how committed you have been.  You can do this. 

I find that with at 1100 calories and a little exercise I do best.  Holding them at 800 for a few days is marvelous for the scale but not for the brain.  So tryin to stay between 800 - 1100 calories.  Keeping the carbs below 100 works well, below 50 is tolerable but I'm not happy.  So working to find a happy medium for weight loss and happiness.  Eating my protein first does help.  Probably would be good for me to check out the caloric needs calculator.  Right not just going on what I've been noticing in my eating habit. So here's what I ate yesterday.

Food Name	Amount	Unit	Cals	Fat (g)	Carbs (g)	Prot (g)	Delete
		Total	1,078	55.2	64.2	86.6
Water, tap		cup fl oz grams kg lb oz	0	0.0	0.0	0.0
Tea, herbal		fl oz mug (8 fl oz) teacup (6 fl oz) grams kg lb oz	6	0.0	1.2	0.0
Splenda		serving grams kg lb oz	0	0.0	4.0	0.0
Celery, raw		cup cup, diced cup, strips oz, raw, yields large stalk (11" - 12" long) medium stalk (7-1/2" - 8" long) small stalk (5" long) strip or stick (4" long) grams kg lb oz	6	0.1	1.2	0.3
PeanutButter&Honey/2tbsp		serving grams kg lb oz	90	7.0	5.0	3.0
Crackers, saltines, unsalted tops (includes oyster, soda, so...		cracker oz grams kg lb oz	78	2.1	12.9	1.7
Cheese/ColbyJack/1slice		serving grams kg lb oz	55	4.5	0.0	3.5
Cheese/Swiss/1slice		serving grams kg lb oz	50	4.0	0.0	4.0
Cheese/JalapenoJack/1slice		serving grams kg lb oz	55	4.5	0.0	3.0
Cheese/SalsaCheddar/1slice		serving grams kg lb oz	55	4.5	0.0	3.5
Braunschweiger		serving grams kg lb oz	180	14.0	3.0	9.0
CottageCheese/LowFatSmallCurd		serving	80	1.5	5.0	13.0
Salsa/Fre****bsp		serving grams kg lb oz	5	0.0	1.0	0.0
Yogurt/LiteApricotMango		serving grams kg lb oz	80	0.0	12.0	7.0
Vegetable beef soup, home recipe		cup grams kg lb oz	227	11.0	16.9	15.7
Water, tap		cup fl oz grams kg lb oz	0	0.0	0.0	0.0
Whey Protein Drink		serving	110	2.0	2.0	23.0
PoweradeZero		serving grams kg lb oz	0	0.0	0.0	0.0
		Total	1,078	55.2	64.2	86.6

 

If you're loosing and content then calculators be damned.  Seems like you have found your sweet spot.   Its been nearly two years of trial and error but I hope I've found my wls sweet spot.   

Seems silly but sometimes I don't trust myself.  I know the rules they set are the basics.  I'm just learning to tweak things and find the right balance to reach and maintain goal, also known as sweet spot.  I get ideas from everyone.  That the beauty of the family.
Z

You know, that makes perfect sense.