HOLD MY FEET TO THE FIRE! ACCOUNTABILITY THURSDAY
Accountability Mission: No Mercy and No Excuses
Sorry I missed Wednesday folks. I was too exhausted to even think about getting on line yesterday.
Tell the whole truth and be accountable. Do you sometimes overeat? Do you sometimes undereat? Neither is the way to weightloss and life time maintenance. There are days when you eat more and days when its less. This is perfectly normal. What I'm talking about is balance; avoiding extremes of either behavior.
Take a look at your nutritional needs at your current weigt and at your desired weight. If needed talk to your dr and/ or nut about how and what you are eating.
Do a little self reflection on your eating patterns. Do you binge eat? Do you starve yourself? Are you still displaying old dysfunctional eating behavior? Have you added new dysfunctional eating patterns?
If you do not like your answers to these questions there may be unresolved issues. If you refuse to ask yourself these questions its likely you need some help.
We rarely hear about eating disorders as they relate to obesity. Other than references to "head" issues, its rare if at all to see frank discussion of eating disorders on OH. Eating disorders are seen as a disease of the skinny and malnurished. However, it is disordered eating not a character flaw that leads to morbid obesity and makes it difficult to loose and maintain even after wls.
We differ only slightly from the bulemic who overats by thousands of calories. The bulemic often stays thin. If some of us had a better gag reflex we would have avoided morbid obesity.
Its not just about getting smaller. Weightloss is as much about emotional health where eating is concerned.
...All are welcome, jump in at anytime.
TODAY WE HAVE A NEW WORKOUT LINK FOR YOU. THIS IS A STRENGHT TRAINING SERIES FOR ALL LEVELS. NO EXPENSIVE EQUIPMENT TO BUY. THE AVERAGE HOME HAS EVERYTHING NEEDED EXCEPT POSSIBLY ONE ITEM THAT YOU CAN EASILY FIND FOR A REASONABLE PRICE.
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
Podrunner
Not just for runners. Site has a variety of workout music and music timmed to progressive running programs for 5k, 8k, 10k, and speed. In place indoors, treadmill, or at the track run to the beat and you'll complete the stated distance. There is also a varietty of interval training music from about 130 bpm up to to 180 bpm; and, fixed bpm workout music as well. Lengths of tracts vary but there is a speed/ length to suit most workout needs.
http://www.djsteveboy.com/mixes.html
A WORKOUT site to get you started or keep you going
http://www.exrx.net/index.html
No special equipment is required for this group of progressive workout programs designed for those new to it all and for those wanting to step it up a notch. Perhaps you can only do one or even none today. Perhaps you do quite a few already. Either extreme or somewhere in the middle, this self challenge is stil for you.
http://www.twohundredsitups.com/
http://www.hundredpushups.com/
http://www.onefiftydips.com/
http://www.twohundredsquats.com/
http://www.twentyfivepullups.com/
Sorry I missed Wednesday folks. I was too exhausted to even think about getting on line yesterday.
Tell the whole truth and be accountable. Do you sometimes overeat? Do you sometimes undereat? Neither is the way to weightloss and life time maintenance. There are days when you eat more and days when its less. This is perfectly normal. What I'm talking about is balance; avoiding extremes of either behavior.
Take a look at your nutritional needs at your current weigt and at your desired weight. If needed talk to your dr and/ or nut about how and what you are eating.
Do a little self reflection on your eating patterns. Do you binge eat? Do you starve yourself? Are you still displaying old dysfunctional eating behavior? Have you added new dysfunctional eating patterns?
If you do not like your answers to these questions there may be unresolved issues. If you refuse to ask yourself these questions its likely you need some help.
We rarely hear about eating disorders as they relate to obesity. Other than references to "head" issues, its rare if at all to see frank discussion of eating disorders on OH. Eating disorders are seen as a disease of the skinny and malnurished. However, it is disordered eating not a character flaw that leads to morbid obesity and makes it difficult to loose and maintain even after wls.
We differ only slightly from the bulemic who overats by thousands of calories. The bulemic often stays thin. If some of us had a better gag reflex we would have avoided morbid obesity.
Its not just about getting smaller. Weightloss is as much about emotional health where eating is concerned.
...All are welcome, jump in at anytime.
TODAY WE HAVE A NEW WORKOUT LINK FOR YOU. THIS IS A STRENGHT TRAINING SERIES FOR ALL LEVELS. NO EXPENSIVE EQUIPMENT TO BUY. THE AVERAGE HOME HAS EVERYTHING NEEDED EXCEPT POSSIBLY ONE ITEM THAT YOU CAN EASILY FIND FOR A REASONABLE PRICE.
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
Podrunner
Not just for runners. Site has a variety of workout music and music timmed to progressive running programs for 5k, 8k, 10k, and speed. In place indoors, treadmill, or at the track run to the beat and you'll complete the stated distance. There is also a varietty of interval training music from about 130 bpm up to to 180 bpm; and, fixed bpm workout music as well. Lengths of tracts vary but there is a speed/ length to suit most workout needs.
http://www.djsteveboy.com/mixes.html
A WORKOUT site to get you started or keep you going
http://www.exrx.net/index.html
No special equipment is required for this group of progressive workout programs designed for those new to it all and for those wanting to step it up a notch. Perhaps you can only do one or even none today. Perhaps you do quite a few already. Either extreme or somewhere in the middle, this self challenge is stil for you.
http://www.twohundredsitups.com/
http://www.hundredpushups.com/
http://www.onefiftydips.com/
http://www.twohundredsquats.com/
http://www.twentyfivepullups.com/
MSW Roux-En-Y Gastric Bypass: Eat sensibly & enjoy moderation
Links: Are you a compulsive eater? for help OA meets on-line Keep Coming Back, One Day At a Time Overeaters Anonymous
L
V'N MY RNY. WORKING FOR ME BECAUSE I WORK FOR IT.
I have completed day fourteen of my quest to get my act together. Through day ten it was all good. Sun, Mon, Tues, Wed a total cluster fkcu. While I can list why I'm such a screw up the fact remains there should be No Mercy and No Excuses.
I deliberatly included my most vulnerable time of the month because it will make or break me in the long run. If I allow myself a freebie a few days a month I'm screwed in the long term.
Why? Because internally the fat girl lives. At heart I am a binge eater and if I allow it I will be totally out of control.
To date I have kept my averages within weight loss and then maintenance range every month. However, the possibility of crossing that line will always be there. Those who post about their weight gain never thought it could happen to them. I have learned the lesson they taught. I may struggle because of metabolic and medication issues but I refuse to gain weight because I have lost control of my eating habits.
This diseased thinking is a ***** on wheels. I have literally tasted the dark side making what should be a normal day a hard one to face.
Fall then get up; get up then fall again, and get up again. I will keep getting up no matter how much I may fall. I recommit myself to twenty one days (minus the four) of reclaiming my weightloss and maintenance plan.
- I will rid myself of unproductive behaviors; and
- Reinforce behaviors that support life long maintenance
While I'm shamed by my behavior I must face it and move on. I have no choice but to do this. Failure is not an option.
I deliberatly included my most vulnerable time of the month because it will make or break me in the long run. If I allow myself a freebie a few days a month I'm screwed in the long term.
Why? Because internally the fat girl lives. At heart I am a binge eater and if I allow it I will be totally out of control.
To date I have kept my averages within weight loss and then maintenance range every month. However, the possibility of crossing that line will always be there. Those who post about their weight gain never thought it could happen to them. I have learned the lesson they taught. I may struggle because of metabolic and medication issues but I refuse to gain weight because I have lost control of my eating habits.
This diseased thinking is a ***** on wheels. I have literally tasted the dark side making what should be a normal day a hard one to face.
Fall then get up; get up then fall again, and get up again. I will keep getting up no matter how much I may fall. I recommit myself to twenty one days (minus the four) of reclaiming my weightloss and maintenance plan.
- I will rid myself of unproductive behaviors; and
- Reinforce behaviors that support life long maintenance
While I'm shamed by my behavior I must face it and move on. I have no choice but to do this. Failure is not an option.
It is sad but before my band was unfilled I played too many games with my diet. Not much room for errors so stayn on task with exercise and trying harder to stay within weightloss caloric range. Here's today intake:
To thy ownself be true. U r so right, failure is not an option.
Take care,
Z
| Food Name | Amount | Unit | Cals | Fat (g) | Carbs (g) | Prot (g) | Delete |
| Total | 1,310 | 52.3 | 99.4 | 113.4 | |||
| PropelZero/24oz | serving grams kg lb oz | 0 | 0.0 | 0.0 | 0.0 | ||
| Splenda | serving grams kg lb oz | 0 | 0.0 | 4.0 | 0.0 | ||
| Coffee, decaffeinated | fl oz coffee cup (6 fl oz) mug (8 fl oz) grams kg lb oz | 4 | 0.0 | 0.7 | 0.7 | ||
| WheyProtein/Vanilla/1scoop | serving grams kg lb oz | 140 | 2.0 | 3.0 | 26.0 | ||
| Banana, raw | cup cup, mashed cup, sliced oz yields slice small (6" to 6-7/8" long) extra small (less than 6" long) medium (7" to 7-7/8" long) extra large (9" or longer) large (8" to 8-7/8" long) linear inch grams kg lb oz | 90 | 0.3 | 23.1 | 1.1 | ||
| Pudding/Vanillaprotein | serving grams kg lb oz | 100 | 1.5 | 7.0 | 15.0 | ||
| Pork, fresh, loin, country-style ribs, separable lean and fa... | piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) oz grams kg lb oz | 279 | 21.5 | 0.0 | 19.9 | ||
| Chicken, drumstick, coated, baked or fried, prepared with sk... | cup, cooked, diced oz, boneless, cooked (yield after skin/coating removed) oz, boneless, raw (yield after cooking, skin/coating removed) oz, with bone, cooked (yield after bone and skin/coating removed) oz, with bone, raw (yield after cooking, bone and skin/coating removed) cubic inch, boneless, cooked, skin/coating removed large drumstick (yield after cooking, bone and skin/coating removed) medium drumstick (yield after cooking, bone and skin/coating removed) small drumstick (yield after cooking, bone and skin/coating removed) grams kg lb oz | 82 | 3.3 | 0.0 | 12.2 | ||
| PureProtein/ChewyChocoChipBar | serving grams kg lb oz | 200 | 5.0 | 18.0 | 20.0 | ||
| Pizza, cheese, thin crust | surface inch Weigh****chers pizza large pizza (15" dia) medium pizza (13" dia) miniature pizza (5" dia) piece (1/8 of 12" dia) pizza (10" dia) pizza (12" dia) pizza (14" dia) pizza (16" dia) pizza (9" dia) small pizza (8" dia) pizza (11" dia) grams kg lb oz | 416 | 18.5 | 43.6 | 18.5 | ||
| Total | 1,310 | 52.3 | 99.4 | 113.4 |
To thy ownself be true. U r so right, failure is not an option.
Take care,
Z
With 
I will succeed.
HW: 280 - LW: 190 - GW - 180
Unfilled 8/15/11 - WT: 209
1st Fill 11/29/11 - WT: 215.5 - 3cc
2/20/12 - New Goal - Get n Onederland
2nd Fill 4/26/12 - WT: 224.0 - 3cc
Z
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