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Post by bonzee on Dec 5, 2022 9:52:14 GMT -5
The hunger tolerance exercise isn't something I can really do, but I have been doing well with tracking and even worked in some exercising at home this weekend.
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Cyn
This space for rent
OW 209.9 CW 139.9 WWGW 136
Posts: 31,031
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Post by Cyn on Dec 5, 2022 10:19:23 GMT -5
Hi, Catching up. Today's hunger tolerance exercise-check. Thursday was all liquid colonoscopy prep day, so I'm calling that one good.
Intentional exercise-pretty good. In addition to walkabouts regularly, stationary bike, and exuberant dance parties, I also do things like getting on/off at farther away stops when taking public trans, and my prescription pharm is not the closest-to-me Walgreens.
Focusing on 5 lbs. That should get me back to free LT goal weight, as a start.
I will be closely reading the chapter on hunger cues.
Still on my tracking streak-25 days. 🙂 Mindful, slow, seated enjoyment of my food.
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Post by mare on Dec 6, 2022 8:45:31 GMT -5
Morning all! Day 13 is about using mindset and behavioral techniques to avoid giving in to cravings. It has one of my favorite reminders about how they lesson in intensity and frequency only when we stop giving in to them. Cyn, bonzee, corgi, Emily.Postal, mooselady12, fitin14, irisinnia, cj59, lioness, ontosomething, pirouette, crewer, peacemama, faithmtw, ermabom, chazel12345, wendroz, lumberjack55, mary~m, celtickat, digplantweed, jonik, lindabee, dragonflyaz, lunabear, @happydaze, cindylouwh, SharkPhin, elle, melbre, charlotte21, brenlin, wendroz, boop, sparkles, tigrib, JJ, lisabee, hadas, peacemama, gemster, healthyjoy, moxie, gracie, smkd, Tinkamom, Eve Dallas, madeafan, phil467 digplantweed, charlotte21, sweetmarsh52, juicy246, melbre, wendroz, hipmom, ontosomething, ermabom, lindabee, abacusfinch, @happydaze, delfie, Eve Dallas, gemellus, bonzee, JJ, celtickat, peacemama, ASL, jonik, Emily.Postal, faithmtw, corgi, Tinkamom, phoenix, Gypsy3n8, mumsalot, taraan, beherenow, honeybzzzs, twizzler827, golfergal26, ColleenStarr,
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Post by ermabom on Dec 6, 2022 10:40:24 GMT -5
I posted in the Dec alumni thread about my hunger tolerance. I went from dinner on Sunday to about 2:30 pm on Monday without eating. Then I had to eat something to take my pain meds.
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Post by honeybzzzs on Dec 6, 2022 11:18:01 GMT -5
This is always a good one for me to practice. Just being aware of my hunger levels.
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Post by fitin14 on Dec 7, 2022 9:48:11 GMT -5
refresher in this area is always a good thing! doing ok here but need some groceries to have healthy options around.
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Post by mare on Dec 7, 2022 12:01:42 GMT -5
Day 14 - make a plan at night for the next day.
Did not do this yesterday but here is one I made this morning.
B: Yogurt, almonds, jam, pear, carrots L: Salad with feta, olives, chicken, almonds, fruit D: Sausage, pasta, spinach, one each bourban ball and buckeye
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Post by ermabom on Dec 8, 2022 11:00:34 GMT -5
In case any of you missed it, we will be doing a month long review of James Clear's book Atomic Habits in the book discussion forum. There is a post there that outlines when we'll do each set of chapters. It was mare who introduced me to James Clear years ago and I have found lots of tidbits in his newsletters and blog posts to help me with building Beck habits. Exercise being one of them. His tip is to do something - even as little as putting on your exercise gear - and that makes it easier to do more. If I don't feel like a full exercise session, I'll tell myself I'm going to walk on the treadmill for 10 mins and I end up doing a decent workout, if not a full one. The other tip he has is habit-stacking. In order to do something, tack it onto what you are already doing. I'm trying to do this with reading cards before eating. But I've successfully used it to learn Spanish. I did Duolingo while drinking my coffee in the am and have finished their entire Spanish course since 2018. So come and join us because the two are very compatible with each other.
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Post by mare on Dec 9, 2022 7:18:01 GMT -5
Sorry for missing yesterday. End of semester is rough! Day 14 is all about tracking that plan. Make edits from how it changed from your plan. Cyn, bonzee, corgi, Emily.Postal, mooselady12, fitin14, irisinnia, cj59, lioness, ontosomething, pirouette, crewer, peacemama, faithmtw, ermabom, chazel12345, wendroz, lumberjack55, mary~m, celtickat, digplantweed, jonik, lindabee, dragonflyaz, lunabear, @happydaze, cindylouwh, SharkPhin, elle, melbre, charlotte21, brenlin, wendroz, boop, sparkles, tigrib, JJ, lisabee, hadas, peacemama, gemster, healthyjoy, moxie, gracie, smkd, Tinkamom, Eve Dallas, madeafan, phil467 digplantweed, charlotte21, sweetmarsh52, juicy246, melbre, wendroz, hipmom, ontosomething, ermabom, lindabee, abacusfinch, @happydaze, delfie, Eve Dallas, gemellus, bonzee, JJ, celtickat, peacemama, ASL, jonik, Emily.Postal, faithmtw, corgi, Tinkamom, phoenix, Gypsy3n8, mumsalot, taraan, beherenow, honeybzzzs, twizzler827, golfergal26, ColleenStarr,
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Cyn
This space for rent
OW 209.9 CW 139.9 WWGW 136
Posts: 31,031
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Post by Cyn on Dec 9, 2022 7:27:48 GMT -5
Hi, Maintaining my tracking streak, but everything else seems to be in mental meltdown while I continue to wait for biopsy results from last Friday. Off to an early lung CT scan-this will hopefully be the last medical appt for 2022. I'm going to at least read my cards, and I've been pretty good at keeping 2 at least 2 of the healthy meals I've planned for. The old entitlement eating needs to be slapped down. I need to keep reminding myself of my Defer Don't Deny approach to cravings, which has worked well in the past.
Big credit: I did NOT buy the container of 7 layer bars when I was out picking up my favorite healthy salad dressing. I walked home from that market, which was over 10,000 steps away from my apt.
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Post by ermabom on Dec 9, 2022 7:53:48 GMT -5
I actually read my cards before eating yesterday! I got my salad out and sat down and then thought - I need to read my card! And I did! Ditto in the afternoon and at night.
A lot of the times, I read them after, which I don't find as helpful.
eta: I also found this app on the Apple App Store. I thought it was an Apple Watch app so I didn't download it before. It is called Eat Slowly (or Slowly). I am going to try it today. The Google Play store has an app called Time Your Bites! There is also an Apple Watch app and an iPad app.
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Post by fitin14 on Dec 10, 2022 8:29:25 GMT -5
the week started off good but I got off the rails and haven't been tracking. posting for the good the bad and the ugly and taking credit for owning it. will keep on trying!
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Post by mary~m on Dec 10, 2022 9:27:38 GMT -5
I’ve had a mixed bag of a week, but I am ending it strong. My strong points - planning and tracking. I need work on triggers and sabotaging thoughts.
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Post by ermabom on Dec 10, 2022 9:35:47 GMT -5
I forgot to use the app yesterday. However, I read cards before each meal which is a credit.
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Post by honeybzzzs on Dec 10, 2022 10:19:27 GMT -5
Keeping track of what I’m eating. Being aware of my hunger level. And eating slowly. That’s the best I can do at the moment.
Got to bring out the Waterford Crystal at work yesterday. Client brought in cookies. I share those with my other clients. Once they are in the crystal container they are not mine anymore. They are for my clients. Keeps me from eating stuff I don’t need.
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Post by mare on Dec 10, 2022 16:48:09 GMT -5
Afternoon! Still getting in the habit of posting it seems! Day 16 - Use no choice or your equivalent to shut down the conversation in your brain. Did this with froyo w/ my kid today. Was not on the plan so did not take part. Day 17 (for Sunday) - Have food on your plate but do not eat it. Did this with fries at lunch today. Assorted Saturday credits: Ran 10 min core workout WW workshop Extra steps taking kiddo to mall Read ARC Cyn, bonzee, corgi, Emily.Postal, mooselady12, fitin14, irisinnia, cj59, lioness, ontosomething, pirouette, crewer, peacemama, faithmtw, ermabom, chazel12345, wendroz, lumberjack55, mary~m, celtickat, digplantweed, jonik, lindabee, dragonflyaz, lunabear, @happydaze, cindylouwh, SharkPhin, elle, melbre, charlotte21, brenlin, wendroz, boop, sparkles, tigrib, JJ, lisabee, hadas, peacemama, gemster, healthyjoy, moxie, gracie, smkd, Tinkamom, Eve Dallas, madeafan, phil467 digplantweed, charlotte21, sweetmarsh52, juicy246, melbre, wendroz, hipmom, ontosomething, ermabom, lindabee, abacusfinch, @happydaze, delfie, Eve Dallas, gemellus, bonzee, JJ, celtickat, peacemama, ASL, jonik, Emily.Postal, faithmtw, corgi, Tinkamom, phoenix, Gypsy3n8, mumsalot, taraan, beherenow, honeybzzzs, twizzler827, golfergal26, ColleenStarr,
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Post by ermabom on Dec 12, 2022 10:23:49 GMT -5
I used the Eat Slowly app yesterday. it doesn't time your mouthfuls like the other one I had. That one did intervals of eating and not eating. This one just times how long your meal takes, so I may delete it and just use a stopwatch.
Yesterday, lunch took over 20 minutes - because I eat it in stages. Dinner took only 14 mins because I served myself everything at once.
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Post by ermabom on Dec 13, 2022 9:29:26 GMT -5
Yesterday, I tried out a new app for IOS called Slow Eats. It has a bite timer, a meal timer and a 'seconds' timer. I tried the bite timer and it was set to 60s which was too long. I moved it to 45s and will try it today. The meal timer just times the whole meal. The bite timer gives you an audible and vibratory cue to take your next bite. The seconds timer is a wait period before you go back for seconds. I may try the meal timer at dinner tonight.
It works on an Apple Watch too but doesn't require one. I used it with my iPhone.
eta: it costs $0.99
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Post by mare on Dec 13, 2022 11:30:44 GMT -5
Behind again, my apologies! This semester is vibrant.... Day 18 - Be realistic about how full you should get Day 19 - Stop. Fooling. Yourself. Cyn, bonzee, corgi, Emily.Postal, mooselady12, fitin14, irisinnia, cj59, lioness, ontosomething, pirouette, crewer, peacemama, faithmtw, ermabom, chazel12345, wendroz, lumberjack55, mary~m, celtickat, digplantweed, jonik, lindabee, dragonflyaz, lunabear, @happydaze, cindylouwh, SharkPhin, elle, melbre, charlotte21, brenlin, wendroz, boop, sparkles, tigrib, JJ, lisabee, hadas, peacemama, gemster, healthyjoy, moxie, gracie, smkd, Tinkamom, Eve Dallas, madeafan, phil467 digplantweed, charlotte21, sweetmarsh52, juicy246, melbre, wendroz, hipmom, ontosomething, ermabom, lindabee, abacusfinch, @happydaze, delfie, Eve Dallas, gemellus, bonzee, JJ, celtickat, peacemama, ASL, jonik, Emily.Postal, faithmtw, corgi, Tinkamom, phoenix, Gypsy3n8, mumsalot, taraan, beherenow, honeybzzzs, twizzler827, golfergal26, ColleenStarr,
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Post by honeybzzzs on Dec 13, 2022 11:34:02 GMT -5
LOL! Stop. Fooling. Myself. Oh, I needed that! Thank you. Great remember!!!
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Post by fitin14 on Dec 13, 2022 14:57:31 GMT -5
following along pretty well these last couple of days. Remember everyone to go easy on yourselves with a lot going on during holidays. do the best you can do!
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Cyn
This space for rent
OW 209.9 CW 139.9 WWGW 136
Posts: 31,031
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Post by Cyn on Dec 13, 2022 16:09:18 GMT -5
Credits: Stuck to my grocery list, and even postponed a planned indulgence until my birthday next month. Right now losing weight is the most important thing. I started the smiling at myself in the mirror thing again. Still on my tracking streak. Eating slowly, thoughtfully, with enjoyment.
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Post by mare on Dec 14, 2022 9:07:24 GMT -5
Day 20 - Recover from mistakes Day 21 - Weigh in and have it be data not feeling driven. Cyn, bonzee, corgi, Emily.Postal, mooselady12, fitin14, irisinnia, cj59, lioness, ontosomething, pirouette, crewer, peacemama, faithmtw, ermabom, chazel12345, wendroz, lumberjack55, mary~m, celtickat, digplantweed, jonik, lindabee, dragonflyaz, lunabear, @happydaze, cindylouwh, SharkPhin, elle, melbre, charlotte21, brenlin, wendroz, boop, sparkles, tigrib, JJ, lisabee, hadas, peacemama, gemster, healthyjoy, moxie, gracie, smkd, Tinkamom, Eve Dallas, madeafan, phil467 digplantweed, charlotte21, sweetmarsh52, juicy246, melbre, wendroz, hipmom, ontosomething, ermabom, lindabee, abacusfinch, @happydaze, delfie, Eve Dallas, gemellus, bonzee, JJ, celtickat, peacemama, ASL, jonik, Emily.Postal, faithmtw, corgi, Tinkamom, phoenix, Gypsy3n8, mumsalot, taraan, beherenow, honeybzzzs, twizzler827, golfergal26, ColleenStarr,
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Post by ermabom on Dec 14, 2022 9:36:31 GMT -5
I need the Recover from mistakes lesson! I seem to be yo-yo'ing between days when I follow the plan and days when it goes completely by the wayside.
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Post by fitin14 on Dec 14, 2022 9:39:10 GMT -5
recover from mistakes is crucial! My scale is being an A hole today so I am grumpy
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