HOLD MY FEET TO THE FIRE! ACCOUNTABILITY TUESDAY
Accountability Mission: No Mercy and No Excuses
Hey all! I took the long weekend off to play. Now its back to business.
The basic rules. YES I AM STILL GOING ON ABOUT THE BASICS! Failure to comply is why so many of us wls folks meet the medical definition of success; however, we never make our goal weight. Then there are those of us who struggle against regain a few years after doing well.
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, water and portion control. Today it is one of the most simple rules yet among the first we break:
DO NOT DRINK WHILE YOU EAT! Tell the whole truth and be accountable. Have you developed this habit?
This is not just a good rule for wls folks. It is a habit we should all avoid in out struggle against over eateating.
The reasons are as simple as it gets:
- Liquids during meals reduce saity.
- The stomach empties faster so you can eat larger portions. Oversized restaurant portions are even possible.
- The quicker emptying of the stomach results in hunger returning sooner.
- The quicker emptying of the stomach makes binge eating easier.
- All of the above can easily resilt in insufficient weight loss and weight gain.
Some medical practices have a period before and after meals during wich you consume no liquids. Others limit the restriction to after meals only. The time periods generally range from thirty minutes to an hour. Is it really that hard to do?
If you are sipping all day you should not have to deal with thirst. If you eat slowly, take small bites, and chew thoroughly you do not need a drink to "wash down" a meal. Surgery or no surgery, if you have to drink to get the food down you are not eating properly.
This one is easy. Just commit to doing it.
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 each waking 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/
Hey all! I took the long weekend off to play. Now its back to business.
The basic rules. YES I AM STILL GOING ON ABOUT THE BASICS! Failure to comply is why so many of us wls folks meet the medical definition of success; however, we never make our goal weight. Then there are those of us who struggle against regain a few years after doing well.
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, water and portion control. Today it is one of the most simple rules yet among the first we break:
DO NOT DRINK WHILE YOU EAT! Tell the whole truth and be accountable. Have you developed this habit?
This is not just a good rule for wls folks. It is a habit we should all avoid in out struggle against over eateating.
The reasons are as simple as it gets:
- Liquids during meals reduce saity.
- The stomach empties faster so you can eat larger portions. Oversized restaurant portions are even possible.
- The quicker emptying of the stomach results in hunger returning sooner.
- The quicker emptying of the stomach makes binge eating easier.
- All of the above can easily resilt in insufficient weight loss and weight gain.
Some medical practices have a period before and after meals during wich you consume no liquids. Others limit the restriction to after meals only. The time periods generally range from thirty minutes to an hour. Is it really that hard to do?
If you are sipping all day you should not have to deal with thirst. If you eat slowly, take small bites, and chew thoroughly you do not need a drink to "wash down" a meal. Surgery or no surgery, if you have to drink to get the food down you are not eating properly.
This one is easy. Just commit to doing it.
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 each waking 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/
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 acted the fool this weekend. Too many carbs from fruit to junk food. Of course this means increased calories. This week I have to cut back to make up for my indescretions then get back into full weight loss mode.
Like MsLee I am upping the work outs cept mine will be cardio focused. I have to hold off on insanity for a minute as I can't do planks at the moment.
I can still hit the ea active and other wii sports plus my indoor run. There is rarely a real reason not to exercise. I've established classes modified for wheelchair folks.
No mercy and no excuses! So what if I need to scale it back right now? If I can't do one work out I'll do something else.
Like MsLee I am upping the work outs cept mine will be cardio focused. I have to hold off on insanity for a minute as I can't do planks at the moment.
I can still hit the ea active and other wii sports plus my indoor run. There is rarely a real reason not to exercise. I've established classes modified for wheelchair folks.
No mercy and no excuses! So what if I need to scale it back right now? If I can't do one work out I'll do something else.
LEE
on 2/21/12 1:31 am
on 2/21/12 1:31 am
I swear I have been acting a fool like never before. Yes I am working out like a mad person, but for some reason my head is playing the well you workout you can eat more game.
Becca has discovered online food trackers and now she is tracking every dam thing we eat, can't wait for her to get bored of it. lol. No she is just trying to help us and I appreciate it but it is annoying.
So I am going to try AGAIN today to not eat as much junk. Lord help me.
Becca has discovered online food trackers and now she is tracking every dam thing we eat, can't wait for her to get bored of it. lol. No she is just trying to help us and I appreciate it but it is annoying.
So I am going to try AGAIN today to not eat as much junk. Lord help me.
Salty Pickle a.k.a. Lee
If I did not track I'd swear I was doing something wrong. Let Becs keep tracking & start tracking yourself too. 
Staet wasy & build up. If you don't exercise try a leslie sansone dvd for an indoor walk. If you do exercise add ten minutrs at a time or increase the intensity a step ot two.
I went from 40 min cardio to over an hour by adding five minutes every 3 days to a week as instructed by my cardiologist. Now I can do over 90 min and pump up the intensity from tye fat burning zone to cardiac training.
I went from 40 min cardio to over an hour by adding five minutes every 3 days to a week as instructed by my cardiologist. Now I can do over 90 min and pump up the intensity from tye fat burning zone to cardiac training.
I think its more just getting started I know once I start I'm good to go, it that getting up and just doing it I have a hard time with. I'm a hugh walker and I luv taekwondo with my girls and I can see myself being a runner once I have my surgery. I get in my mode sometimes and its hard to break out of it. Two girls 1 full time/ part time job and helping my mom out. I just want to sometimes be lazy 
Most Active
Recent Topics
