HOLD MY FEET TO THE FIRE! ACCOUNTABILITY 2013 WEEK ONE

ACCOUNTABILITY MISSION: NO MERCY AND NO EXCUSES 

New year, new attitude, new commitment, fresh bull****!  The calendar is irrelevant.   We do this because we must.  Weight loss is for our long term health and happiness.  Exercise is for our long term pulmanery and cardiovascular function; strength; and sustained ability as we age.  You may be too young to think about movement as an octogenerian, but we age or kick the bucket.  I choose healthy aging.  

TELL THE WHOLE TRUTH AND BE ACCOUNTABLE:  Are you still trapped in the resolution habit?  You no the one.  Most common around the new year and special personal markers during the year we vow a major life change.  Wl is a big one on the list of self improvement.  Any doubts, just check out the proliferation of diet and exercise commercials each January.  The bottom line is, we resolve to commit during the commitment period.  Eventually we fall but we don't always get back on it.  Screw the resolution and accept your life plan.  My diet for life is for life.  No resolutions date required. 

Change can happen any time in your life.  How fast you loose and where the fat comes off is out of your control.  However, changing how you do things is always your option.  Instead of looking for a new year new you, live the life you wish to achieve today and always. 

1. Eat well and according to your prescribed plan.  If you are not on prescribed plan, stick with your chosen diet.  We know this is hardest for the no ops.  However, we all must establish a LIFETIME PLAN OF EATING that we can live with. The short term pounds off are one thing even if it takes a few years.  It is our long term diet for life that will support good health and a healthy weight for life. 
2. Exercise to your level of tolerance.  That is, push to do as much as you are capable of be it seated in a chair or marathon training.  A while ago, articles down playing the value of exercise for weight loss were popping up everywhere.  My response is what does it matter?  We need exercise fat or thin.  So what if there is no guarantee it will magically make you thinner.  The fact is, for those with a normal metabolism, exercise will enhance your weight loss progress; contribute to your ability to maintain that weight loss; and increase your metabolic burn rate even at rest.  If your metabolism is shot to hell exercise won't likely show on the scale. However, your cardiovascular function, circulatory system, and pulmanary function will be benefit; and, the strengthened, toned muscle will enhance your day to day functioning and appearance.  Sensible exercise has little down side. 
3. Take all vitamins, supplements. and medications prescribed.  Every single dose.  Each has its function for optimal health.  Learn why you need these and take them. 
4. Stick to the basic rules.  Protein first; plenty of water through out the day; no drinking with meals; weigh & measure portions, etc.  These are things few of us did as we got fat.  Lets stick with the basics no matter what stage we are in.  No matter the plan we are on.  Follow your rules and seek help if they are not productive. 
5. Get help and support for your dysfunctional eating issues.  Many of us have them but we won't discuss them for fear of ridicule and the ignorant flamers.  Many sites welcome those with eating disorders leading to obesity.  Groups like overeaters anonymous on line and myfitnesspal.com groups.  Wl is only part of the life time solution.  Don't neglect the spiritual and emotional self.  . 

We have no excuses folks.  It is not about the calendar.  Lets do this for our long and healthy lives. 

  ...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/products_store

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 have one focus right now.  Not a resolution or a new post op phase so to speak.  Simply put I a holding my calorie average at the level my surgeon determined I need for life time maintenance.  This won't be easy.  However, if I am ever going to be where I need to be with a sufficient cushion for life's ups and downs there is no choice.  I carved up my insides to reach my healthiest possible weight.  Remaining a little fat is not part of my plan. 

Hey thanks for posting. I love your recommendations.  Keeping the weight off is such a challenge. Getting rid of old behaviors are becoming harder. But your post motivates me! Keep encouraging.

Thanks luv.  Just giving back a bit of what the old heads gave me.  Its scary how easily the old behaviors creep back in even after a few years of getting it right. 

Yes, you are SO right!. It is such a mind game. U have to have and keep a focus relationship with food. I was on a honey mood period for 4 years. Pretty much ate in moderation what I wanted etc. My iron was extremely low. I had a blood transfusion in may. Since May I have gained 20 pounds....I am thinking wth!. But I am back focused, and I will get theses 20 pounds off.  

Becca and I have been eating a ton of vegetables and very little meat, she is trying to make me a vegetarian and I am not liking it but I figure nothing else seems to really work for me why not try it.  Stuff that does work only works for a short time and then make me fatter.  

No resolutions for me this year because they are a joke in my life, back in the gym getting it done and trying to lose some weight before my summer trip. 

I am so sick and tired of the broken record that says the same thing over and over. 

I've also cut back on the meet but more as a matter of taste.  Veg, beans, legumes, konjac, noodles, with a meat/ seafood more as the side for flavor than an entree.  Helps with calorie control when you're on 1100 cal a day for life.   

Planning in advance at least gives you a cushion so you can enjoy the culinary delights.  We already know that if we don't like it we won't stick with it and end up worse off.  You like the efs, why not go back to it or some version? Veg may just not be your thing.