HOLD MY FEET TO THE FIRE! ACCOUNTABILITY WEDNESDAY
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.
Protein: Do you live by protein first as a rule? Do you know what your body needs to loose fat and retain muscle? Do you ensure that at least your minimum protein needs are met each and every day?
Protein helps us heal after injury or surgery including our wls procedure. It even helps prepare our bodies for the trauma of wls. As we loose weight we want fat loss not muscle loss. Protein helps us build and preserve lean muscle.
A protein rich diet with adequate water through out the day helps keep you feeling sated between meals. And no, there is no danger of kidney damage for normal healthy kidneys. Medical science is still awaiting the kidney damaged hoards who began ketogenic dieting back in the 1970's.
My physician's guideline: weight in pounds divided by 2.2 equals protein needs in grams. That is way too easy. There is no excuse for disregarding it.
Regardless of your plan, be sure to consume sufficient protein daily. Let real food be your source if at all possible, but get your protein however you can.
The 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?
The 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.
Protein: Do you live by protein first as a rule? Do you know what your body needs to loose fat and retain muscle? Do you ensure that at least your minimum protein needs are met each and every day?
Protein helps us heal after injury or surgery including our wls procedure. It even helps prepare our bodies for the trauma of wls. As we loose weight we want fat loss not muscle loss. Protein helps us build and preserve lean muscle.
A protein rich diet with adequate water through out the day helps keep you feeling sated between meals. And no, there is no danger of kidney damage for normal healthy kidneys. Medical science is still awaiting the kidney damaged hoards who began ketogenic dieting back in the 1970's.
My physician's guideline: weight in pounds divided by 2.2 equals protein needs in grams. That is way too easy. There is no excuse for disregarding it.
Regardless of your plan, be sure to consume sufficient protein daily. Let real food be your source if at all possible, but get your protein however you can.
The 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?
The 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 would focus on basics this week and then make a clusterfkcu of it. Water and protein have been hit or miss. Many of us need more than the bare minimum and I am one. I hit my target 100g yesterday but missed the mark by about five grams Monday and probably will again today.
Now I got a ****load of excuses starting with not feeling well but we all know No Mercy and No Excuses! When under the weather we should eat better not worse. I've had more crap today than real food.
The vits are on target as are my calorie count. Of course when protein is down carbs are out of control. Plus, I have not been able to exercise. Fingers crossed, tomorrow I will be able to push through my workout. This may be out of my control but there is no excuse for my poor food choices. I must get my meals back on track.
Now I got a ****load of excuses starting with not feeling well but we all know No Mercy and No Excuses! When under the weather we should eat better not worse. I've had more crap today than real food.
The vits are on target as are my calorie count. Of course when protein is down carbs are out of control. Plus, I have not been able to exercise. Fingers crossed, tomorrow I will be able to push through my workout. This may be out of my control but there is no excuse for my poor food choices. I must get my meals back on track.
LEE
on 2/15/12 2:30 pm
on 2/15/12 2:30 pm
I have eaten so much crap today it is absolutely ridiculous. I am so disgusted with myself this day I don't know what to do.
I am going to a 10 am water weights class tomorrow, working out at 2 with Becca and then doing a 7:30 pm class tomorrow night. So I am going to try to make up for the way I have been eating.
I am going to a 10 am water weights class tomorrow, working out at 2 with Becca and then doing a 7:30 pm class tomorrow night. So I am going to try to make up for the way I have been eating.
Salty Pickle a.k.a. Lee
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