HOLD MY FEET TO THE FIRE! ACCOUNTABILITY FRIDAY

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. 

We talked vitamins, protein and water.  Now for a big part of what got us here in the firstplace: 

Portion Control

I get a kick out of the folks that state they nevery really ate that much. I also get a kick out of the folks that say they want certain procedures so they can eat "normal" portions.  The kick I get is an urge to kick these self denying numbskulls in the head, lol. 

Yes you did eat too much.  Regardless of any metaboli issues the individual *****ally gains weight without ever overeating is an extremely rare phenomenon.  Some procedures allow you to eat bigger than others true.  However, you eat too much because you have issues with food.  The nature may vary by individual but these ar still areas you need to address.  Tell the whole truth and be accountable are you lying to yourself about what you really eat?  Are you lying to yourself about your continued desire to overeat? 

What we know as normal portions are really excessive.  As you loose and begin to feel you've got it all under control, this becomes a bigger issue. 

If you measure and weigh from the start you will be able to avoid growing into a larger plate so to speak.  If you are not in the habit of measuring your food strt doing it now. 

Set limits.  A 3-4 oz serving is a true portion for dense protein not an 8 oz steak etc.  A 1/2 cup is the true normal portion for side dishes and not the heap you see on most restaurants and even home plates. 

For early post ops this will seem like a lot.  But, as time goes on, you may want to eat big again.  If you have a procedure with a larger stomach, the slowly consumed bigger meal is a real danger.  If you have a smaller pouch you can do just as much damage through grazing. 

Manage each meal with portion control.  Even when you are away from scales and measuring cups, you can make an honest estimate in order to keep meals a reasonable size.  Simply separat what you will eat and leave the rest.  Skip the doggie bag if you will be tempted to go after it before meal time.

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? 

Sip, sip, sip.  It is far easier to sip a glass eachwaking hour except for the required "grace" period before or ater meals than to attempt to guzzle it all down in a short space of time.  Pre ops and never gonna be ops, this applies to you as well.   Drink tha****er daily. 

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/

I was out last night celebrating a friends good fortune.  It was a carb-o-licious of rice, sf chocolate and the evil movie theater popcorn.  Eating light during the day helped me hold it within my 1650 average calorie goal for the day.  The bad is I just barely eeked in my protein minimum. 

Eat carbs and protein suffers.  The pouch does not have enough room for them both hence protein first.   Obviously I missed on that one so I did not come close to my 100g goal.  Also, too little liquids and no plain water.  Just 64oz yesterday.  Vits were right on. 

With the carbs and salt I was up 4 lbs this morning.  Thankfully for once there is a real cause.  This will correct itself as I return to protein and veg only. 

Today is insanity day two.  Up off my @$$ time!         

  

Got up and walked for over an hour and I didn't wear socks in my running shoes and it jacked my feet up.  Underneath my toes were raw as well as the outer edges so it screwed me up for the workout marathon.  But I am going to get up in the morning and go to water aerobic and hopefully my feet feel well enough to workout 2 - 3 times tomorrow, not four though.

My eating is nothing to even bring up.  I'm just sick of myself.

I never could do no socks.   Hope the feet heal quick.  The water exercises should help. As for food, I have eaten like a fat @$$ since last night.  Pathetic.    I need to keep myself of the carbs.  Its back to atkins fat fast for me. 

MSW your temporary step into the carb side won't last we all know. You will get that protein in one way or the other.
Lee - those feet should kick u in the butt. LOL The water should help them feel better, at least I hope so.
Still doing the cleanse, Monday is my last day then I transistion back to healthier habits. I am happy that I have been able to stick to it. Its been a while since I have followed strict guidelines. The plan is to jump start my mind and body. Since I've been on liquids, think I'm goona try changing it to liquid proteins before solids. Not sure yet. Scale still moving so I'm happy.
Survived dinner at Joe's Crab Shack. Watched the DH and my brother n sister in law eat like kings. I wasn't hungry, just envious. I really love seafood. The devil has really tested me but God has helped me come off victorious.
Take care.
Z

After master cleanse a few days of protein should be easy.  Big pat on the back for you.  I doubt I could hanle it.  That drink is just too unappealing.