HOLD MY FEET TO THE FIRE! ACCOUNTABILITY WEEKEND UPDATE
Accountability Mission: No Mercy and No Excuses
Tell the whole truth and be accountable. Are weekends a free for all? Are weekends a time to repair mistakes of the past week? Is how you do over the weekend contingent on how you did during the week?
Remember these two days can be make it or break it should you allow it. Ensure that your planned weekly calorie and exercise load remains in tact as you enjoy your weekend. If you anticipate higher calories and/ or less activity then you should have a plan. You may prefer to prepare in advance. You may prefer to make up for it afterwards. Perhaps you prefer to do a little of both. Be sure to adjust somewhere.
We all know the good rules. We've known them forever, well before we had any weight loss success. Some of us are even able to make change and find success without wls as a tool. There's nothing I can say that's really news to anyone. Nevertheless, some reminders help us to remain focused. I still rely on such reminders from long term wl survivors, both surgical or non surgical.
...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
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/
Tell the whole truth and be accountable. Are weekends a free for all? Are weekends a time to repair mistakes of the past week? Is how you do over the weekend contingent on how you did during the week?
Remember these two days can be make it or break it should you allow it. Ensure that your planned weekly calorie and exercise load remains in tact as you enjoy your weekend. If you anticipate higher calories and/ or less activity then you should have a plan. You may prefer to prepare in advance. You may prefer to make up for it afterwards. Perhaps you prefer to do a little of both. Be sure to adjust somewhere.
We all know the good rules. We've known them forever, well before we had any weight loss success. Some of us are even able to make change and find success without wls as a tool. There's nothing I can say that's really news to anyone. Nevertheless, some reminders help us to remain focused. I still rely on such reminders from long term wl survivors, both surgical or non surgical.
...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
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 had some high cal days this week. Four vs the one planned. My calorie average for the month is below maintenance but with my 21 day commitment to:
- Rid myself of unproductive behaviors; and
- Reinforce behaviors that support life long maintenance,
my calorie average for this period is in jepardy.
I'm trying for moderation as opposed to feast or famine but old habits die hard. I'm struggling to get 1000 cal vs my minimum bases on my rmr. Other than that, I'm folowing the rules well. Protein, water, mealtimes, etc all on track.
Knowing there will always be variations in diet, exercise etc., I focus on the averages as opposed to a given number of calories each day. Even so, some things need to be consistant. That's what I'm working towards. A returning to consistancy in those areas.
- Rid myself of unproductive behaviors; and
- Reinforce behaviors that support life long maintenance,
my calorie average for this period is in jepardy.
I'm trying for moderation as opposed to feast or famine but old habits die hard. I'm struggling to get 1000 cal vs my minimum bases on my rmr. Other than that, I'm folowing the rules well. Protein, water, mealtimes, etc all on track.
Knowing there will always be variations in diet, exercise etc., I focus on the averages as opposed to a given number of calories each day. Even so, some things need to be consistant. That's what I'm working towards. A returning to consistancy in those areas.
Moderation is the key to everything in life. If only we could stay on that path. I wish for your consistancy to do right as well as the rest of us.
This week has been well for me. Started having a setback today due to stress but got my head out of my behind. Whew it was a close call. I am trying to to learn quick to get control of stress eating. My food for the day.
If we all keep working, success is guaranteed. Let's keep working.
This week has been well for me. Started having a setback today due to stress but got my head out of my behind. Whew it was a close call. I am trying to to learn quick to get control of stress eating. My food for the day.
| Food Name | Amount | Unit | Cals | Fat (g) | Carbs (g) | Prot (g) | Delete |
| Total | 1,409 | 63.1 | 90.8 | 114.0 | |||
| PropelZero/24oz | serving grams kg lb oz | 0 | 0.0 | 0.0 | 0.0 | ||
| 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 | ||
| Cabbage salad or coleslaw, with dressing | cup fast food order grams kg lb oz | 135 | 11.8 | 7.1 | 1.1 | ||
| Chicken, thigh, coated, baked or fried, prepared with skin, ... | 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 thigh (yield after cooking, bone and skin/coating removed) medium thigh (yield after cooking, bone and skin/coating removed) small thigh (yield after cooking, bone and skin/coating removed) grams kg lb oz | 111 | 5.5 | 0.0 | 14.7 | ||
| Bread, raisin | diet slice large slice regular slice thin slice grams kg lb oz | 71 | 1.1 | 13.6 | 2.1 | ||
| Pudding/Chococream/Aspartfree | serving grams kg lb oz | 100 | 1.5 | 7.0 | 15.0 | ||
| WheyProtein/Vanilla/1scoop | serving grams kg lb oz | 140 | 2.0 | 3.0 | 26.0 | ||
| Milk/Almond/Van/unswt/40 | serving grams kg lb oz | 30 | 2.6 | 1.5 | 0.8 | ||
| Milk, 2% fat | cup fl oz school milk carton (1/2 pint) Guideline amount per fl oz of beverage Guideline amount per cup of hot cereal Guideline amount per cup of cold cereal grams kg lb oz | 30 | 1.2 | 2.9 | 2.0 | ||
| 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 | ||
| Salad/RomaineMix/w/veg/3cups | serving grams kg lb oz | 15 | 0.0 | 3.0 | 1.0 | ||
| Tomatoes, raw | cup cup, cherry tomato cup, chopped or sliced oz, raw, yields Italian tomato cherry large whole (3" dia) medium whole (2-3/5" dia) medium slice (1/4" thick) plum tomato small whole (2-2/5" dia) thick/large slice (1/2" thick) wedge (1/4 of medium tomato) thin/small slice grape tomato grams kg lb oz | 3 | 0.0 | 0.6 | 0.1 | ||
| Salad dressing, KRAFT Ranch Dressing | tbsp grams kg lb oz | 74 | 7.8 | 0.7 | 0.2 | ||
| Cheese, Cheddar or American type | cup, melted cup, shredded cup cubic inch slice cracker-size slice grams kg lb oz | 101 | 8.0 | 1.4 | 5.9 | ||
| ChickenBreastCanned/98%FF/InWater | serving | 70 | 1.5 | 0.0 | 12.0 | ||
| SaladTopping/Jalapenocrunchies | serving grams kg lb oz | 40 | 0.0 | 3.0 | 0.0 | ||
| McDONALD'S, Sausage Patty | oz grams kg lb oz | 116 | 11.3 | 0.4 | 4.4 | ||
| MealReplacemtBar/CrispApple | serving grams kg lb oz | 200 | 5.0 | 23.5 | 15.5 | ||
| Total | 1,409 | 63.1 | 90.8 | 114.0 |
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
Just a few days left in my 21 day commitment to
- Rid myself of unproductive behaviors; and
- Reinforce behaviors that support life long maintenance
With the weather dominating my thoughts, I was online yet I forgot to post Saturday's weekend update.
While it was a near perfect day numbers wise, I must confess my eating was not in keeping with my objectives. For me it is not just about calorie control. I can eat a ****load of food on few calories. As a result, I did not hit my calorie minimum yet I ate too much and I ate too often.
Protein, water, carbs all peachy.
- Rid myself of unproductive behaviors; and
- Reinforce behaviors that support life long maintenance
With the weather dominating my thoughts, I was online yet I forgot to post Saturday's weekend update.
While it was a near perfect day numbers wise, I must confess my eating was not in keeping with my objectives. For me it is not just about calorie control. I can eat a ****load of food on few calories. As a result, I did not hit my calorie minimum yet I ate too much and I ate too often.
Protein, water, carbs all peachy.
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