HOLD MY FEET TO THE FIRE! ACCOUNTABILITY - HOW WILL YOU BEGIN THIS WEEK?

ACCOUNTABILITY MISSION: NO MERCY AND NO EXCUSES 

TELL THE WHOLE TRUTH AND BE ACCOUNTABLE: 
-  You know what you made of your weekend.  Good, bad, or indifferent? 
   -  Did your behavior support your goals?
   -  Are you beginning a new week with regrets or feeling triumphant? 

It is the scale for sure.  It is also doing what you need to do even if you did not see results in weight loss.  Non scale victories can be disheartening.  However, they confirm we have developed a new and improved approach to managing our weight.  Ups, downs, stalls, we are adjusting to living the right way as opposed to just doing the right thing for the scale. 

Scale ***** that I am, I want pounds and inches gone.  However, we must not ignore the greater issue.  Living well daily is what leads to long term success. 

-  Pull your week's plan together.  Set your goals.  Decide your definition of success.  Now do what you need to do. 

Protein, water, vits, exercise, medications.  Your present stage is not as important as eating well and caring for your body.  Weight loss and good health is for all of us.  No op, pre op, new op, 'tween', old vet, re gainer; we want the same thing in the end.  Long term maintenance of a healthy weight. 

  ...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 had myself a grand pity party this weekend.
I've been 'back on track' for a month and lost a whopping 2 pounds total.

I posted on a few forums, got some great insight and information and I'm back at it today.

I've tweaked a few things that should help me kick @ss and take names:
1.  Calorie cycling - I calculated my weekly calorie intake (1150 per day x 7 days) and will portion it out over the course of a week using a high calorie day following a few lower calorie days to 'shock' my body.  

2.  Limit total net carbs to 90g or less per day.  I am also using carb cycling with the calorie cycling (but NOT going over the 90g per day) to keep things 'interesting' for my body.  My original goal was to do 100g or less, but in reality I was pulling in an average of 150g per day. 

3.  Get in 90g+ protein per day.

4.  PLAN AHEAD!!!!!  I have to plan my meals at least a day or two in advance so that I can track and plan the calorie/carb/protein intake and make sure that I have the foods on hand AND stay within my limits.  Flying by the seat of my pants is not working.

5.  Continue with my cardio, hoping to bump it up to 1hr or more after I get clearance from ortho regarding my ankle. 

6.  Continue with the 200 situps, 100 pushups, 150 dips, 200 squats plan  (My boobs actually look like they are sitting a little higher with all those danged pushups!)

7.  More water more water more water more water more water.  64oz of water (not tea) per day MINIMUM.

The pity party is over and motivation is back in place.

Don't even think about losing like a newbie.  The trouble with regain is that we have far less malabsorption and our bodies are accustomed to eating far less.  weight loss will be slower but I bet yu know this better than I do. 

Have you tracked your calorie deficit?  Do you know your resting metabolic rate?  With a goal of 130 lbs I would guess you are not very tall (like me).  We may loose slower because sound basic nutrition does not give us much of a calorie deficit to play with. 

-  If you can handle it try low carb but it is not for everyone.  Atkins induction (20g carbs) Protein Sparing Modified Fast (0g carbs, see link)

-  Cardio can be done total upper body like wii fit boxing etc.  This gets your heart rate up as well as anything else. 

Keep at it.  Th pounds will come off, eventually.  

 

I am definitely finding out (the hard way, lol) that losing regain isnt as 'easy' as it was when I was a newbie.

I have my resting metabolic info at home somewhere.  I'm about average for a woman (5ft 5in) so not tall, but not tiny like my 5ft 1in daughter.  Before my ankle injury, I was fairly active (camping, kayaking, hiking, walking the dogs, etc).  Up until the last few years, I was pretty fanatic about tracking my weight and making sure I got my workouts in, which is why the weight stayed off.  

I havent tried tracking my calorie deficit, nor have I done 'extreme' low carb since my early pre-op days.  Those are definitely things for me to look into in my continued efforts to find my sweet spot for weight loss.

I think I'm fine on cardio, even with the injury.  I'm burning roughly 350-500 in my 30-45minute sessions, depending on what routine I do on the bike or treadmill. 

The weight WILL come off.  I just need to keep at it and TRULY get my eating back on track.  I used my husband's night shift schedule as an excuse to slack off and now I'm paying for it.

So yesterday I said:

Today's estimate for this fat cat:

Fat(g)	Carbs(g)	Fiber(g)	Net C(g)	Prot(g)	KCals
41.76	40.84	26.8	14.00	81.52	788

Calorie Breakdown:Carbohydrate (20%)/ Fat (48%)/ Protein (32%)
48% of RDI Based on your RDI of 1644 calories (maintenance 135 lbs)

Protein will be at least 100g and fat at least 50% of total calories.  I expect to come in around 1000 cal plus then there is my workout.

I have declared it.  Tomorrow my feet get held to the fire!

Well today my feet are burning like hell because I did not hold true to plan. 

Fat well on track, better than expected.  Protein, only adequate.  Net carbs good but sugar alcohols pushed up total carbs.  Calories, way over plan but under maintenance.  Water, vits, meds on point.  Half my workout done (but I've already made up the other half).

Grade: C-

Results:  

Fat(g)	Carbs(g)	Fiber(g)	Net C(g)	Prot(g)	KCals
93.65	133.65	99.1	34.57	68.36	1376

Calorie Breakdown: Carbohydrate (39%)/ Fat (61%)/ Protein (0% (actual 0.1017% of total calories))
84% of RDI Based on your RDI of 1644 calories (maintenance 135 lbs)

I declared it but I did not live it.  Miraculously the scale move downward.  However, I can never take this for granted.  It was due to cardio and days under 1000 cal this week. 

Protein bars help raise my fats, fill my belly, keep calories adequate and carbs down.  What they do not do is provide sufficient protein.  Had I focused on lean meats and fish I would have stayed on point. 

I know better.  I must do better. 

Keep chugging along my stubborn little train.   We both could use a big kick in the kabooose.

I am so dam snacky tonight I went over my calorie goal by 67 dam calories, but it was with good stuff which is a great thing cause usually it's chips and chocolates. 

Keep working it out you will get there.

Most often I fkcu up on respectable foods.  However, I am not above a trip to the 24 hr gas station for pretzels and vienna fingers at 2 am. 

That's really not too bad.  But, we know for real that it all ads up.