HOLD MY FEET TO THE FIRE! ACCOUNTABILITY THURSDAY
We're over the hump day. How have you treated yourself this week? Tell the whole truth and be accountable. Do you have a plan? Is that plan working out?
One of the many things I learned from vets is to always always always have a plan. No need to make it a major production. Simply have an understanding of how you will approach your day so you are on program for each aspect of that program. For some of us a plan needs more details while for others far less. What do you need for success?
...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.
From the 7th to the 27th, its the second cycle of my effort to:
- Rid myself of unproductive behaviors; and
- Reinforce behaviors that support life long maintenance
Today is day two.
At more than 2 1/2 yearws post op I've begun to slip here and there wher the rules are concerrned. When something is loose you fix it right away before it breaks. These are recent behaviors, just since the summer. A concerted effort to live the wls life as I should will set things right before I'm here crying about weight gain. I've got enough issues. Screwing myself is totally avoidable if I choose not to go there.
That being said, on day one I continued to progress. There were times yesterday when I did not want to eat n schedule but I did it anyway simply because it is what needed to be done. The day was a good one with carbs 100g or less and protein 100g or more. its been awhile since i hit both goals. everything else remains on point. i'm going to do a repeat of this today.
I successfully exercised. Carbs still too high. Protein good and calories not too bad. Did find that I've been a little slack on my water which is not normal. It will come together.
Wishing u a repeat of this day and wishing me a lower carb day.
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
