HOLD MY FEET TO THE FIRE! ACCOUNTABILITY TIME
ACCOUNTABILITY MISSION: NO MERCY AND NO EXCUSES
Are you no ops staying motivated to hold to your plan chosen plan? Are you pre ops doing all you have been instructed to do to get approved and prepare your body for wls? Are you post ops living up to the promises you made while going through your wls approval process? Are you maintainers living a better life or just lucky so far?
TELL THE WHOLE TRUTH AND BE ACCOUNTABLE:
WIN!
You are a loser over the past week
LOOSE!
You are a gainer over the past week
DRAW!
No loss no gain over the past week. Is it a frustrating normal slow down in your wl? Or, perhaps its an infuriating stall? Or, is this maintaining and holding steady, no problem? Or, have you made a clusterfkcu of it all and got lucky with a draw? If the last supposition is you, take a step back to the loose category.
GRADE YOURSELF FOR THE WEEK:
A - excellent
B - good
C - fair
D - poor
F - fail
Exercise: What are you doing? Are you really putting your best effort into dedicated fitness related activities? Do you do all that you can to be active outside of your required daily routine?
Diet: Yes I use the dreaded "d" word. All it really means is your nutrition plan. We all have a dietary way of living be it consistent or hit/ miss. Does your dietary behavior reflect your goals?
YOU CAN LIE TO YOURSELF BUT IT WILL NOT FOOL EVEN YOU. What are you eating? How are you exercising? What is working? What needs correcting? How are you objectively measuring your progress?
TELL IT STRAIGHT PEOPLE. That is, be straight with YOU; no one else really matters on this mission. ACCOUNTABILITY is personal and solitary where beating down obesity is concerned.
Make this week a good one. Think about what went well and what was not so nice recently. Consider what works for you and what is counter productive. Make a plan. Work your program.
...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/
Are you no ops staying motivated to hold to your plan chosen plan? Are you pre ops doing all you have been instructed to do to get approved and prepare your body for wls? Are you post ops living up to the promises you made while going through your wls approval process? Are you maintainers living a better life or just lucky so far?
TELL THE WHOLE TRUTH AND BE ACCOUNTABLE:
WIN!
You are a loser over the past week
LOOSE!
You are a gainer over the past week
DRAW!
No loss no gain over the past week. Is it a frustrating normal slow down in your wl? Or, perhaps its an infuriating stall? Or, is this maintaining and holding steady, no problem? Or, have you made a clusterfkcu of it all and got lucky with a draw? If the last supposition is you, take a step back to the loose category.
GRADE YOURSELF FOR THE WEEK:
A - excellent
B - good
C - fair
D - poor
F - fail
Exercise: What are you doing? Are you really putting your best effort into dedicated fitness related activities? Do you do all that you can to be active outside of your required daily routine?
Diet: Yes I use the dreaded "d" word. All it really means is your nutrition plan. We all have a dietary way of living be it consistent or hit/ miss. Does your dietary behavior reflect your goals?
YOU CAN LIE TO YOURSELF BUT IT WILL NOT FOOL EVEN YOU. What are you eating? How are you exercising? What is working? What needs correcting? How are you objectively measuring your progress?
TELL IT STRAIGHT PEOPLE. That is, be straight with YOU; no one else really matters on this mission. ACCOUNTABILITY is personal and solitary where beating down obesity is concerned.
Make this week a good one. Think about what went well and what was not so nice recently. Consider what works for you and what is counter productive. Make a plan. Work your program.
...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 can only grade myself a "C" lately. While I'm maintaining within my usual hormone induced clusterfkcu of a range I need to be in weight loss mode. Lately meal planning has been under par and food choices not near as concientious as they should be. This is where trouble starts. Small slip ups add up and before I know it I will be posting about major weight gain. Accountability then action. I'm eating more concientiously now. This weekend I'm moving into a weight loss mind set with my plan in place.
Hey MsPC 
! Good to see you back on BAF.
You know me. My screen name should be: MSW will never be satisfied
I'm still bouncing ten above where I really need to be to keep a solid normal bmi during the monthly fluctuations and hating it. Trying to get motivated... Let me not get started because as you know I am an expert in the arts of *****'n & moan'n & whin'n & complain'n, lol.
! Good to see you back on BAF. You know me. My screen name should be: MSW will never be satisfied
I'm still bouncing ten above where I really need to be to keep a solid normal bmi during the monthly fluctuations and hating it. Trying to get motivated... Let me not get started because as you know I am an expert in the arts of *****'n & moan'n & whin'n & complain'n, lol.
Congratulations on starting your journey. If I could tell every pre op just one thing to start doing right now it is EXERCISE. If all you can do today is sit in a chair and extend your legs or raise your arms over head it is still a start.
I'm glad you like the links. You will loose that hundred and then some. We'll be seeing you on the loser's bench.
I'm glad you like the links. You will loose that hundred and then some. We'll be seeing you on the loser's bench.
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