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Post by amyrs on Apr 17, 2021 1:42:10 GMT
I am starting over tomorrow. A dietitian calls me two days after my birthday April 20. I shop with Vanessa who shops with me Monday morning for the rest of the month April 19. I have none left until May 3. But have plenty of food to eat after Monday. Before then I have food to eat starting tomorrow. I am glad. I am eat a quart of yogurt plan a day. 3 3/4 cups. 5 servings in my 3/4 cup. I eat a jar of unsweetened apple sauce 2 1/2 cups. I am eating 4 envelopes of high fiber oatmeal packets 2 at a time for 2 meals. And drinking Crystal light Rasberry packets that Scott makes at night in my half gallon pitchers.
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Post by Cait on Apr 17, 2021 15:18:12 GMT
Good Morning Challengers! Yesterday I did all 6 of my main HHs, stayed in my 💚 zone of pts. My “KISS” HHs (Keep it Simple and Specific) - Avoid salted snacks: 💚 - JGTB: 💚 2 microhabits: - “50 pushaways”: 💚 - “No seconds with snack”: 💚 Yesterday we walked 2 mi in am. We had workers here all afternoon and early evening so dinner was late. I didn’t eat an evening snack and lo and behold I was fine. 🙄 I went to the WW virtual workshop this am - the last one for this group because studio meetings are reopening. It was more about the habit change process - researching my own behavior, being specific about the change I want, planning the action to take, recognizing the short term reward that will make it self-motivating. “How to make a healthy habit stick!” www.weightwatchers.com/us/m/cms/article/make-your-habits-stickI’m realizing that the “no seconds with snack” is a key HH for me because my planned snack is healthy and safe from triggers for compulsive eating. The short term reward of doing the habit is two-sided - not feeling yucky the next morning, physically and mentally, emotionally, what the WW leader called “eater’s remorse,” and also the flip side - I feel really good physically, mentally, emotionally, when I stick to it the plan. It’s important for me to notice and appreciate the reward. 🙏💕🥳🦋💐 AMY - it’s great to see you back and working on your plan. Sending birthday wishes early in case I don’t “see” you on April 20! 🥳🦋💐🎁 CAROL - Yep! Friday did arrive 😂 Wow I didn’t know anyone else had “Last call” eating experiences. I remember it tied to thoughts of “I don’t wanna go to bed! Wahhh!” Since teen years and until a year or so ago, I had a regular habit of staying up late to be alone, reading, and of course eating 🙄. Not willing to let go, and enjoying “me time.” Bad for my weight, health, sleep, etc. Of course there are much healthier ways to treat myself. Sounds like a great new pool facility to look forward to. Your other pool options are farther away, right? Be well and take care, for ourselves, and for each other. Cait
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Carol
Transcendent Member
Posts: 1,490
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Post by Carol on Apr 18, 2021 4:10:59 GMT
SATURDAY!
AMY— welcome back! I hope the dietitian can help you figure out a good eating plan.
CAIT — Looks like you had another good day! Yay! The other pool isn’t too far away, but I’m not crazy about the showers/locker rooms. The good news is that the city classes will start before too long, and I can walk to my neighborhood pool 2x a week.
I walked 2.75 miles today— longer than I intended.
267.75/250 miles 68/75 stretching Stretching: 2018:141;2019:192; 2020:182 2021: Jan.15; February:13; March 16; April: 9/30
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Post by Cait on Apr 18, 2021 16:08:59 GMT
Here’s the WW Weekly technique article: How “piggybacking” can help you create a new habitwww.weightwatchers.com/us/m/cms/article/build-new-habit-with-piggybackingThere are certain actions that you likely always perform together, like getting in your car and buckling your seatbelt. This is an example of “piggybacking,” where one cue is linked to another. It’s also a great method for building new habits. Think of a behavior you want to turn into a pattern, like going for a walk every day. Now pair this with something you already do consistently, like taking a lunch break in the afternoon. You might put on your sneakers to go for a walk (new behavior) when you close your laptop at noon (existing habit). Try leaving your kicks next to your workstation for some extra reinforcement! The more you intentionally practice this loop, the more likely that a habit will form, because repetition is key to turning behaviors into habits.
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Post by Cait on Apr 18, 2021 16:09:59 GMT
And the recipe cards
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Carol
Transcendent Member
Posts: 1,490
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Post by Carol on Apr 18, 2021 20:29:49 GMT
Beautiful SUNDAY!
CAIT -- thanks for the "piggy-back" technique info. Such a simple idea, but I'll bet it's effective!
I did a Silver Sneakers cardio session this noon, counting 2 miles, and I stretched. Interestingly, my back doesn't nag me during a 45-minute cardio exercise class as it does when I just walk. Maybe the different movements help, whereas the walk-walk-walk turns to tightness and a little pain.
269.75/250 miles 69/75 stretching Stretching: 2018:141;2019:192; 2020:182 2021: Jan.15; February:13; March 16; April: 10/30
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Post by Cait on Apr 19, 2021 2:33:19 GMT
Good Evening Challengers!
Yesterday I did all 6 of my main HHs, stayed in my 💚 zone of pts.
My “KISS” HHs (Keep it Simple and Specific) - Avoid salted snacks: 💚 - JGTB: 💚
2 microhabits: - “50 pushaways”: 💚 - “No seconds with snack”: 💚
Yesterday we walked 2.7 mi in am and picked up takeout lunch. We had a quiet afternoon.
Here’s to activating the “no” muscle - I’ve been saying a “firm No” to urges for “seconds” with my snack in the evening the way another WW said, and thinking about how I’ll feel in the morning if I stick with the plan, and if I don’t, along with prayer and meditation. Feeling good the next morning is a strong reward for me.
CAROL - that’s interesting about no back pain except with the walking GFY doing the Silver Sneakers WO. Yes piggybacking a new habit with an existing habit sounds rational and doable.
Be well and take care, for ourselves, and for each other.
Cait
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Post by tickyboo on Apr 19, 2021 11:05:26 GMT
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Post by tickyboo on Apr 19, 2021 11:21:53 GMT
Good Morning!!
Thanks Ladies. The 10 lb throw down has been helping but I also decided I feel so much better at the lower to middle range of my healthy weight than the higher.
I had a busy weekend. My son came home to actually help clean out his grandmother's apartment. We got rid of a lot of junk. The stuff that is saleable will be sold at a yard sale and the rest will be donated.
I added 6 miles over the weekend. Eating was not too bad until yesterday afternoon I had a small blizzard from Dairy Queen and that set the munchie urges for the evening.
Cait: That is how I usually stop myself from snacking wish I would have used it last night. As my belly does not feel the best this morning. Good job on your miles and good days.
Amy: Glad to see you posting again.
Carol: You are doing great with your exercise.
Waving to all. Happy walking!!
WATP/EX Miles:329 Fitbit miles:490.56 2021 WATP/EX miles:279 Fitbit miles:419.83
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Carol
Transcendent Member
Posts: 1,490
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Post by Carol on Apr 19, 2021 23:48:57 GMT
MONDAY!
CAIT -- another good day! WTG!
KELLY -- how nice that your son was able to help with the clean-out! Good job walking, too. I think a Blizzard was a real wake-up call for me when I first joined WW and saw how many points are in one Blizzard! Sorry your tum doesn't appreciate it!
I thought about going to the other pool for water aerobics, but it was actually snowing! I decided to go tomorrow earlier during the day and try out a new instructor. I just finished stretching.
269.75/250 miles 70/75 stretching Stretching: 2018:141;2019:192; 2020:182 2021: Jan.15; February:13; March 16; April: 11/30
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Post by Cait on Apr 20, 2021 3:35:40 GMT
Good Evening Challengers!
Yesterday I did 1/6 of my main HHs, stayed up very late eating and reading. I wasn’t able to say a “firm no” and stick with it 🙄
My “KISS” HHs (Keep it Simple and Specific) - Avoid salted snacks: N - JGTB: N
2 microhabits: - “50 pushaways”: N - “No seconds with snack”: N
Yesterday we walked 3.5 mi in am and picked up takeout breakfast.
We had a lovely afternoon with DD1 DSIL and DGDs.
Be well and take care, for ourselves, and for each other.
Cait
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Post by tickyboo on Apr 20, 2021 10:08:22 GMT
Good Morning!!!
I added a 2 mile WATP and a 1 mile walk with the DH and the dogs.
Cait: Good job on your miles. Glad you enjoyed your time with the family. Bummer on the late night. I'm sure you were able to get yourself back on track.
Carol: Hope you will be able to get to your water aerobics.
Waving to all. Happy Walking!!
WATP/EX Miles:333 Fitbit miles:494.28 2021 WATP/EX miles:283 Fitbit miles:423.55
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Post by RidgeRunner on Apr 20, 2021 15:02:05 GMT
Hello walkers ! Ok, back in business. No, the sedentary projects are not fun ones. Carol: Historical markers? Sounds like fun. What/how, do you track? I'm a little scared to get off of the "beaten path" where I may get a flat tire or something without cell phone coverage. I remember telling my GPS "No Way" when all I could see were MILES of empty desert on a dirt road it wanted me to take. Kelly, you are doing SO well ! Your perseverance is obviously doing you well. Under 130 !!! WOO HOO ! Cait: "Last call syndrome" I hear you ! You're offsetting it with all of those steps though. Thank you so much for the things you share. Yes, yes, yes ... just trying to figure out the piggyback steps in my "new life". Oh Cait, no to the "no muscle". It's what I learned when I quit smoking. Positives are accepted by the brain more easily. "Yes, I would like seconds <acknowledge> but I choose to let that urge pass <present> and I will feel better in the morning. In the meantime I will...
Amy: Happy Birthday ! It sounds like you have planned out your food. I will be out walking today.
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Post by Cait on Apr 20, 2021 17:10:53 GMT
Good Morning Dimers!
Yesterday I did all 6 of my main HHs, stayed in my 💚 zone of pts.
My “KISS” HHs (Keep it Simple and Specific) - Avoid salted snacks: 💚 - JGTB: 💚
2 microhabits: - “50 pushaways”: 💚 - “No seconds with snack”: 💚
Yesterday we walked 2 mi in am.
CONNIE - Yay you, planning to walk! Yes I get it re positives rather than negatives, but sometimes I just need to shut the door firmly 🙄.
KELLY - I also have noticed I feel better at the low-mid of my healthy weight range. So glad to hear you and DS working together on ex MIL home. I remember he had pulled back at one point. 🙏💕🤗
CAROL - Snow!?!? it will be interesting to try a different water aerobics instructor
Be well and take care, for ourselves, and for each other.
Cait
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Post by tickyboo on Apr 21, 2021 10:09:44 GMT
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