HOLD MY FEET TO THE FIRE! ACCOUNTABILITY CHECK IN

ACCOUNTABILITY MISSION: NO MERCY AND NO EXCUSES 

TELL THE WHOLE TRUTH AND BE ACCOUNTABLE:  HAVE YOU GIVEN THOUGHT TO MAKING IT THROUGH THE END OF THE YEAR WITH YOUR WEIGHT LOSS AND GOOD HEALTH HABITS IN TACT? 

With a week to the Thanksgiving holiday we will be at "Tis' the season to be eatn' " and we do not want that.  This is where it takes strength and determination not to fall back into old seasonal habits that may result in bad habits returning.  You may not even celebrate the season yet, you may still be exposed to the excesses. 

What will you do?  How will you handle temptation?  Having a plan is your best bet at any stage of your weight loss program.  Consider what allowed foods you can safely eat and how they must be prepared.  Make sure you plan your "feast" around your allowed foods and calories.  This means your meal may likely differ from what everyone else is having.  This means that you may have to alter recipes or bring your own meal.  You may need to cut calories before and after events in order to stay within your weight loss or maintenance calorie range.  You may also need to ramp up the exercise too.  It will be worth all of the trouble if it keeps you on track.  

There will be other holiday seasons to have that taste of other foods.  Focus on good company and enjoy other aspects of the day.  Plan to include some activity that is not food related.  Hold yourself to a pre determined standard.  Do whatever you need to accomplish your goals. 

It is still a whole week away.  This is when you prepare yourself mentally.  This is when you decide how many calories you need to save each day to get through the holiday next week and beyond.  Its time to add that extra fifteen minutes to your cardio workout and rev the metabolism.  Have no regrets by planning ahead and staying with it. 

  ...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/

My mid day fully clothes weight s fluctuating between 146.6 lbs & 148.4 lbs and it is making me crazy.  I'm not following my given plan but I am keeping to my 1100 cal per day dictate.  Protein, vits, water on point and plenty of fiber plus I'm keeping the sodium down.  Lately I can't get myself to drink these shakes which is why I'm off plan.  Still, I'm working on it.  Some way some how I will make it to 135 lbs. 

My Thanksgiving plan is no left overs thank God.  We're spending the day at a casino then out to dinner.  I do great in the moment but do not leave me alone with the left over food.  There is my downfall.  No cooking.  No left overs.  Low carb dinner for Thanksgiving. 

Christmas will be harder because we cook at home.  This means cutting back starts now.  That's not easy on an 1100 cal average but I'm cutting back to a 1000 cal average so I can keep my weight loss going slowly in spite of the season & my other issues. 

Me again being accountable for my actions.  Yesterday I did nothing to plan for the holiday feedings. 

For me the first step is to calculate the number of excess calories I need for what I plan to eat.  Then I divide that excess over a number of days so my calorie average stays on point.  For me this will be 14 days as I am cutting back for two weeks total before and after Thanksgiving.  Over this period my calories will average the 1100 I am allotted daily. 

I will be able to have my cake and eat it too, literally.  However, not every day.  Just for one day out of fifteen.  Then its time to calculate my cut backs for Christmas (my favorite & biggest eating time of year).  Since I eat higher calories and consume more alcohol, I will need to spread my calorie average over more days. 

My plan is fine for maintainers and longer term post ops.  However, if you are a newbie or on a pre op diet this is not for you.  Stick with your instructions and consult your medical office before trying anything that is not explicitly allowed per your plan.          . 

I'M SLOWLY MAKING PROGRESS WITH 7lbs OF REGAIN FAT & 7.8lbs ADDITIONAL FAT LEFT TO LOOSE FOR A TOTAL OF ABOUT 15lbs. ITS BEEN TOUGH & I'VE HAD SOME BINGE EATING ISSUES BUT I'M DOING BETTER. LOGGING IN FOR ACCOUNTABILITY WILL HELP. TONIGHT IS A MOVIE & LAST NIGHT I HAD TO WATCH OTHERS ENJOY MY FAVORITE DESERT. GOTTA KEEP TELLING MYSELF THEIR LIVES ARE NOT MINE. WHAT THEY EAT HAS NOTHING TO DO WITH MY NEEDS. GOING TO PREPARE IN ADVANCE WITH A LOW CARB FLAX MUFFIN IN MY PURSE FOR THE MOVIES TONIGHT.