HOLD MY FEET TO THE FIRE! BE ACCOUNTABLE, BE HONEST WITH YOU
ACCOUNTABILITY MISSION: NO MERCY AND NO EXCUSES
TELL THE WHOLE TRUTH AND BE ACCOUNTABLE: DO YOU OBJECTIVELY MEASURE YOUR PROGRESS? Do you weigh yourself? Do you take your measurements? Do you keep up with your follow up visits so that an accurate history of your progress is maintained? Are you conistant in your methodology so that you monitor the true numbers.
OBJECTIVE - As an adjective, definition:
-being the object of perception or thought; belonging to the object of thought rather than to the thinking subject ( opposed to subjective).
- not influenced by personal feelings, interpretations, or prejudice; based on facts; unbiased: an objective opinion.
- intent upon or dealing with things external to the mind rather than with thoughts or feelings, as a person or a book. - of or pertaining to something that can be known, or to something that is an object or a part of an object; existing independent of thought or an observer as part of reality.Source: http://dictionary.reference.com/browse/OBJECTIVE?s=t
Some disregard wieght guidelines, the bmi calculaion, etc as arbitrary and of little value. However, we need something other than our own opinions and perceptions to confirm how well we are performing in order to reach our personal goals.
Do you make an objective assessment of your progress on a regular basis?
The scale. Nemesis for some and savior for others. It is a hard and fast fact that this is the primary measurement of weight loss success a any stage using any method. The question of long term success is answered by the % of excess weight lost and maintained over your lifetime. We need the scale at lest for now. However, how we use it varies.
To weigh daily or not is a personal decision. For me, it keeps my focus on my goals. Knowing I am over weight even if I am no longer obese serves as an incentive to eat carefully and stay on plan. For others multiple daily weigh ins, weekly, twice a week or monthly work best. What is right for you?
BMI or boy mass index is a ratio of height to weight in order to determine if your weight is a healthy one.
Definition: A measurement of the relative percentages of fat and muscle mass in the human body, in which mass in kilograms is divided by height in meters squared and the result used as an index of obesity.
Critics rightfully charge that it is flawed in that lean muscle mass may place a healthy person in the overweight category. However fat or muscular we should see our bmi's decline and hold steady at maintenance. We can still choose a number or range that works for us personaly. Thus it is still an objective measure.
Body measurements: using a tape measure and knowing your girth. I wore with pride the same size for decades. Shamefully, my clothes were growing as I was. Today's size zero at the gap or at old navy is equal to my coveted size 9/10 as a teen. Don't let ever changing vanity sizes fool you. Measuring yourself and your clothing will provide objective information on your progress.
Body fat percentage is easily determined with a few simple math skills and a spread sheet program if you'd rather not return to the stone age with a calculator. The Department of Defense and the YMCA have methodologies that are recognized as a reasonably accurate estimate of fat vs lean tissue. You will need your weight and body measurements. This is another objective measure you may use periodically to set and monitor your goals. These are the formulas for women and the web sites where full details including the calculation for males reside.
| SOURCES: | |||
| DEPT OF DEFENSE FORMULA | FEMALE | ||
| 163.205 x log10(waist + hip - neck) - 97.684 x log10(height) - 78.387. | |||
| http://usmilitary.about.com/od/theorderlyroom/a/bodyfat.htm | |||
| YMCA FORMULA | FEMALE | ||
| (-76.76+(4.15*WAIST)-(.082*WEIGHT))/WEIGHT | |||
| http://www.webcalcsolutions.com/Fitness-Calculators/Body-Fat-YMCA.asp | |||
We can wonder where we stand. Lie to ourselves. Accept what is, is. Measure, assess, take action. It begins with putting objective measures to use.
...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/wp-content/uploads/2010/12/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 call fat curvy and slender skinny. I can buy small sizes at stores where clothing is more generously cut. I can tell myself that I am no longer fat and the world does not look at me as a fat person anymore. True? Perhaps should I convince myself it is true.
Bottom line: My weight is above my lowest post op weight
My bmi indicates that I have moved from the healthy normal to the unhealthy overweight category
My body measurements have increased
My body fat percentage per both calculation methods are above my target
I can lie to myself; however, objective measures tell the truth like it or not. I have much work to do.
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
LV'N MY RNY. WORKING FOR ME BECAUSE I WORK FOR IT.
Posting this accountability thread is like sitting on a bus talking to myself. Few bother to read these posts per the number of views.. Yet when I don't post at all I get pm's about it. Not sure what that's all about (not even the slightest clue), but I will try to post more often. If folks start participating I'll do my best to post daily.
Anyhoo...
My weight is coming down and I am nearly on the verge of a "normal" bmi at 147.2 lbs fully clothes during mid day. The good news is I've improved since my worst post goal weigh in ever which was 163 lbs in September. The bad news is I am still about 8 lbs over my lowest weight and 13 lbs above my desired max weight as discussed and agreed upon with my surgeon.
Weighing daily helps me focus. Weighing after lunch ensures I get my highest weight of the day. I never want to see the scale over the 130's so I've got plenty of work to do.
May I stray from plan? Not if I want to make my goal.
May I tell myself I'm making good progress? Not if I use objective measures.
Weight, bmi, body fat percentage, body measurements plus my daily food tracking all indicate I've improved. Still, I deserve no prizes. My body holds on to fat like it is a coveted commodity. I've always known this yet my adherence to plan has been well below even mediocre.
No patting myself on the back for progress today. It is time to work at it like I really mean it. Then maybe I can offer self congratulations in the not too distant future. I'm doing better. I need to do my best.
