HOLD MY FEET TO THE FIRE! ACCOUNTABILITY CHECK IN

ACCOUNTABILITY MISSION: NO MERCY AND NO EXCUSES 

TIS' THE SEASON TO BE EATING...  EVEN IF WE DO NOT OBSERVE ANY HOLIDAYS WE AR SURROUNDED BY WEIGHT LOSS AND MAINTENANCE KILLERS.  THEREFORE, I AM REPEATING MY POST THANKSGIVING THREAD.  REMEMBER WE ARE FULLY RESPONSIBLE FOR ADHERENCE TO PLAN.  NO ONE CAN MAKE US GIVE IN WHEN WE KNOW BETTER.  MANY OF US ARE COMPULSIVE EATERS ON THE "SEE FOOD" DIET AT TIMES. 

GET THE SUPPORT YOU NEED TO CONTINUE OR RECAPTURE YOUR SUCCESS OVER THE HOLIDAYS.  DON'T TRY AND GO IT ALONE.  FIND SUPPORT IN REAL LIFE OR ONLINE.  AVOID DANGEROUS SITUATIONS.  KEEP YOURSELF BUSY.  KEEP YOURSELF WELL FED ON THE RIGHT FOODS AT ALL TIMES. 

WE CAN LIVE THROUGH THE SEASON LIKE A THIN PERSON.  LET'S FORGET THE OLD HABITS THAT MADE US OBESE AND WORK ON ALTERNATIVES FOR GOOD HEALTH.  MOST IMPORTANT, ENJOY!   

TELL THE TRUTH AND BE ACCOUNTABLE:  DO YOU MAKE ALLOWANCES FOR THOSE NUMEROUS SPECIAL OCCASIONS THAT EASILY BECOME EXCUSES TO DERAIL OUR HEALTH AND WEIGHT OBJECTIVES? 

For you today, here are a few ideas on making it all work out in ways that keep you focused on your healthier eating and weight loss/ weight maintenance objectives while allowing for full participation and enjoyment.   How is this possible?  It is made possible by emulating the behaviors of those who are not struggling against obesity and those who are winning the fight against becoming fat again.  Yes folks, we can all do this. 

In no particular order: 

PREPARE! 

-  I cannot stress enough the importance of having a plan in place.  Details of that plan will be determined by your particular brand of dysfunctional eating.  Not a term we like to hear; however, many of us found obesity through eating disorders and dysfunctional attitudes toward food.  Eating disorders are largely ignored unless you are under weight.  The DSM-V is just beginning to include fat people within the definition of those with eating disorders.  So, what does this have to do with preparation? 

-  Understand your personal triggers.  If you eat a whole lot when home you know taking left overs will lead to over eating.  If you go overboard at the event, plan what you will eat before you get there. 

Even without a full advanced menu, you can mentally prepare healthy a plate with protein first perhaps two different kinds.  A quarter cup/ or just enough starchy carbs for a taste; and a half cup of one or two non starchy veg and salad to fill you up.  This type of meal composition combined with portion control can get you through any meal or hors d'oeuvre party.  

Deserts and appetizers?  Work them into your meal plan.  What and how much will you allow yourself?  The same for liquid calories and alcohol.  Know before you arrive.

PAY IT FORWARD

-   You have a plan.  You know what to eat.  You have a good handle on what you may eat and what you must avoid like triggers that lead to over eating, etc.  Now how many excess calories will that plan put on your plate?  Do the maht for a realistic estimate.   

Extra calories means slowing weight loss or gaining instead of maintaining.  The solution is pay those calories down before the event.  If you expect to eat an extra 1500 calories at the company holiday do up then you need to shave 1500 calories off your normal day to day food plan.  In addition, you need to up the burn on your cardio by about 500 cal.  Through food and exercise that 2000 cal cushion will keep you on point. 

PAY IT BACK

-  You planned for 1500 calories and ended up eating an extra 3000 instead.  Just as you did for before hand you continue afterwards.  Slash the calories and up the exercise.  Four thousand calories saved through this combination can be split half before the feeding frenzy and half afterward.  You can still stay on track. 

ADJUST YOUR ATTITUDE

-   Don't let food be the reason for the season or any other celebration.  Make new traditions that are not food focused.  Include inter active  fun that engage family & friends so that food is incidental and not the main event. 

PREPARE WLS FRIENDLY DISHES THAT EVERYONE WILL ENJOY. 

-  You can modify many recipes without loosing flavor.    Lower carb, higher dietary fiber pasta for mac & cheese along with something like smart balance light and fat free to lower fat dairy works beautifully to trim an old fashioned baked macaroni. 

Liquid smoke can replace smoked meats in veg like greens making them vegan and low cal.  Keep foods well seasoned and you will have no complaints. 

Search on line for low carb recipes and you will find ideas in all categories of foods. www.lowcarbfriends.com has a great variety. 

SOMETHING YOU HAVE TO SAY CAN HELP SOMEONE SO CHIME IN WITH YOUR IDEAS AND SUGGESTIONS.  WHAT WORKS FOR YOU?   

  ...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/

Exercise when you "cant" exercise : http://www.sitandbefit.org/

Has your @$$ been glued to a chair for ages?  Can't handle more than slow gentle movements?  Well here is a workout suitable for the sick, disabled, aged, out of shape, just starting out, and even the plain lazy.  This short fitness programs airs mainly on local public television stations.  Check site for listings in your area or to order programs and materials. 

Sit and Be Fit is committed to improving the quality of life of older adults and physically limited individuals through safe, effective exercises that are available through television, videos, personal appearances, classes, seminars, books, and the Internet. Sit and Be Fit actively promotes functional fitness, healing, and independence, and is an effective resource for professionals in aging and fitness.

I went from 146.8 before Thanksgiving to 151.8 yesterday.  I can't blame the holiday because I did really well over the weekend.  To blame is the stupid unhealthy, processed, high carb take out foods I've been living on recently.  How can I complain about metabolism and weight gaining meds if I am not being true to my plan.  Yes, I'm calling me out on this one. 

I'm back on track now & for the past few days.  High fiber carbs only.  Protein, good fats, no refined sugars or carbs, extremely limited whole grain carbs, avoid all simple carbs including the healthy stuff like fruit.  That's the formula which works best for me. 

Just this week I tried on a pair of jeans that never did fit.  They are something "I bought on clearance for when I got below goal to my minus 5 lb cushion.  Well, there are quite a few inches to go before I can zip up and button them much less wear them.  They are smaller than my "goal jeans" which are too small by 12 lbs right now. 

No mercy and no excuses.  This is my fault and I will fix it.   I refuse to go in for my next wls follow up having made inadequate progress.