HOLD MY FEET TO THE FIRE! ACCOUNTABILITY TUESDAY
Accountability Mission: No Mercy and No Excuses
The basic rules. While details vary among medical practices there are a few things each physician's plan have in common. Then there are the individual adjustments we find work best for ourselves. Work the details as they work best for you but keep in mind that some things are non negotiables.
Tell the whole truth and be accountable.
Vitamins and other supplements: Do you take yours faithfully? Do you know the basic requirements and have you ensured that your surgeon's plan is in compliance? Did you know that vitamin deficiency caused by mal absorption and even extremely low calorie diets can mimic serious neurological disorders and rsult in permanant damage? This is not an area you can safely screw around with.
Today is a two'fer:
Tell the whole truth and be accountable.
What did you eat yesterday? How did it compare to the way you should have eaten? What will you eat today and will you be on plan?
Let's make this a Three'fer:
Tell the whole truth and be accountable.
Exercise: Did you participate in any dedicated workout activity yesterday? Will you dedicate time to exercise today? I'm not talking about housework or shopping etc. I am talking about @$$ up and out for the sake of working the body to improve heart, lungs, and muscles. What are you doing today?
Not all of us have had or plan to have weight loss surgery. I get reminders on the back line but us wls folks rule the boards so there are not to many related questions posted (I wish you would because there are more of you than you each may think.). Never going to be op; pre op; newbie; tween; or vet we share common needs. Sufficient vitamins and supplements for our conditions; adequate nutritious food in sensible portions; and regular exercise are the body's needs and not just part of our wish lists.
How accountable have are you been for your food intake, liquids, exercise, and macro nutrients. What will you do to ensure you have it right?
...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 timed 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 variety 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 still 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/
The basic rules. While details vary among medical practices there are a few things each physician's plan have in common. Then there are the individual adjustments we find work best for ourselves. Work the details as they work best for you but keep in mind that some things are non negotiables.
Tell the whole truth and be accountable.
Vitamins and other supplements: Do you take yours faithfully? Do you know the basic requirements and have you ensured that your surgeon's plan is in compliance? Did you know that vitamin deficiency caused by mal absorption and even extremely low calorie diets can mimic serious neurological disorders and rsult in permanant damage? This is not an area you can safely screw around with.
Today is a two'fer:
Tell the whole truth and be accountable.
What did you eat yesterday? How did it compare to the way you should have eaten? What will you eat today and will you be on plan?
Let's make this a Three'fer:
Tell the whole truth and be accountable.
Exercise: Did you participate in any dedicated workout activity yesterday? Will you dedicate time to exercise today? I'm not talking about housework or shopping etc. I am talking about @$$ up and out for the sake of working the body to improve heart, lungs, and muscles. What are you doing today?
Not all of us have had or plan to have weight loss surgery. I get reminders on the back line but us wls folks rule the boards so there are not to many related questions posted (I wish you would because there are more of you than you each may think.). Never going to be op; pre op; newbie; tween; or vet we share common needs. Sufficient vitamins and supplements for our conditions; adequate nutritious food in sensible portions; and regular exercise are the body's needs and not just part of our wish lists.
How accountable have are you been for your food intake, liquids, exercise, and macro nutrients. What will you do to ensure you have it right?
...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 timed 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 variety 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 still 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/
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 wasted half the morning yesterday searching for my insanity dvd set just to end up being sick and unable to work out. I posted about the basics but followed few of the rules once I crawled back into bed in the afternoon.
I'm taking it easy today so I can get back on point tomorrow. While I lay back I will be sure to get the protein in today and my water. While I missed on both yesterday I got the vits down.
Insanity, I'm comming after you first thing in the am tomorrow!
I'm taking it easy today so I can get back on point tomorrow. While I lay back I will be sure to get the protein in today and my water. While I missed on both yesterday I got the vits down.
Insanity, I'm comming after you first thing in the am tomorrow!
Sorry that you are feeling bad. Hope tomorrow is better for you and insanity. I'm still doing the master cleanse, day 5 so menu doesn't change. I plan to ease into fruits and then vegetables in the puried state then advance to solids.
Never did it and will probably do one yearly. Take care, Z
Never did it and will probably do one yearly. 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
I doubt that I could even if the sugar didn't make me dump. Fingers crossed for you. 
pre op jumping in and holding my feet to the fire:)
yesterday
Morning: Two pieces of turkey bacon and one boil egg
morning snack: protein shake
lunch: salmon and cottage cheese (weird combo but taste great)
dinner: finish salmon from lunch with asparagus
today
morning: on the go yogurt low fat of course
snack: a small hand full of almonds
lunch: was to busy running around town
dinner: turkey chops and fresh broccoli
daily activity:: for both days none..
Hope I wasn't to late
Its never too late. This is your universe: no op, pre op, newbie, tween, or vet its all about you and what you need to be accountable for.
Jumping in now is a good move. There is no need to wait until post op. If I held myself accountable a few decades ago I may never have needed rny.
Keep on posting MsThicklin.
Jumping in now is a good move. There is no need to wait until post op. If I held myself accountable a few decades ago I may never have needed rny.
Keep on posting MsThicklin.
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