HOLD MY FEET TO THE FIRE! ACCOUNTABILITY MONDAY

Accountability Mission: No Mercy and No Excuses
 

Tell the whole truth and be accountable.  How much thought have you given to those December special occaisions?  Its not just about sticking to plan. 

- It is equally about learning to enjoy the festivities as primary and the eats further down the line of reasons to part take. 

- It is especially about knowing how to select foods that will not create imediate or delayed gastrointestinal distress.  What to eat is more than for weight loss and maintenance. 

Worth repeating: 
-  Have a plan for selecting foods before heading to those special occaisions.   

-  Have a plan for your week that incorporates your special occaisions.  

-  Have a plan for your calories and stick to it or pay back any excess.   

An apropos cliche:  Failing to plan is planning to fail. 


...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/bla'ck_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/

USDA - database, nutrition facts
http://www.nal.usda.gov/fnic/foodcomp/search/
 

Have you seen my Christmas counter?  Less than two weeks to go and I am so looking forward to the holiday.  Still lots to do but the shopping is all ordered and received. 

Must hold to plan if I am to make my Christmas Eve goal of a solidly normal bmi.  Things are looking up at last but I can very easily fkcu it all up.  Or as in the past it, can just fkcu me up with no rhyme or reason.  Please God, don't let that happen. 

Ratios and calories were both off yesterday as I fell face first into my negative eating behavior.  Perfectly alllowed foods but too much of it.  For the average person it would be no issue but I am not average.  A small mistep can screw me royally and not just stop weight loss but also reverse it.  I know better yet couldn't help myself. That's what compulsive eating behavior is. 

Today I'm back on track.  The calories were not too much so adjusting within my calorie cycle is a non event.  The ratios will be harder to adjust.   It means a day of eating I will not like very much fot the next high day in my calorie cycle.  

Three days to my next weigh in.  Praying and working for that  solidly normal bmi. 

Just finished decorating, well except for the tree which we will get tonight.  I turn in my last papers on campus at 4:00 and I am FREEEEE!!!!!

Not thinking about food, exercise, or anything weight related until tomorrow morning.  

Enjoy your freedom!  The tree is up anf lovely but there is still cleaning to do.  Next a little baking if I'm up for it. 

Danger zone.  Not the cake but the dark rum thaat goes in it.  

I am eating what I should and some of what I like, trying to find a normal form of eating with weight loss in mind.  I need to get a happy medium so I can be satisfied but not over eat.  This time around I will get the job done.  However it will done be done quickly because that seems to lead me to failure once I get back to a normal lifestyle of eating for me.  Protein bars and shakes work well for breakfast but as a meal they don't work for a long period of time in my case.  While I'm working this all out things go up and down. 
That being said, today's menu

Food Name	Amount	Unit	Cals	Fat (g)	Carbs (g)	Prot (g)	Delete
		Total	990	34.7	86.6	86.7
Coffee		fl oz coffee cup (6 fl oz) large fast food order mug (8 fl oz) small fast food order medium fast food order small pot (20 FO, 4 servings) regular pot (60 FO, 12 servings) grams kg lb oz	10	0.2	0.4	1.1
BeefJerky/Teriyaki/JackLink/1oz		serving grams kg lb oz	80	1.0	5.0	14.0
CheesePntbtrCrackersPkg		serving grams kg lb oz	190	10.0	23.0	4.0
Cracklin/Curls/2ozbag		serving grams kg lb oz	180	14.0	0.0	12.0
Creamer/Hazelnut/SF/1tbsp		serving grams kg lb oz	30	2.5	2.0	0.0
PoweradeZero/32oz		serving grams kg lb oz	0	0.0	0.0	0.0
Pork, vegetable soup with potatoes, stew type		cup grams kg lb oz	400	7.1	49.2	37.6
GreekYogurt/FageO%/6oz		serving grams kg lb oz	100	0.0	7.0	18.0
		Total	990	34.7	86.6	86.7

I plan to call my nutritionist give her the low down and maybe she can help me help myself.  Best to all of you trying to do what you gotta do to be where you wanna be.

You have a plan and that will make a difference.  You will reclaim your program. 

Protein bars don't make good meals for me either.  As a no op they did but no more.  TodayI used them as a sweets alternative.  I'm not going to pretend I don't have them as candy and there is not a thing wrong with a sweet treat either. 

Right.  My biggest problem is that Atkins, low to very little carbs, whatever we call it, works for me but I've never been able to make the transistion back to adding more carbs without failure.  I am hungry and feel unsatisfied at the very low carb state.  However that being said it allows me to eat more calories.  Gotta find my balance and I will.  Thanks, you always provide encouragement.

LC is not for everyone.  For a lot of people protein eating is tiresome over time but add in more carbs and cravings come into play blowing weight loss.  Fortunately I'm not big on carbs as a rule and th elonger I avoid them the easier it is for me.  Trial and error may help you design the plan that's right for you.  We don't all respond to the main stream calories in vs calories out diet rules.