Hey everyone... I love this site!
I have been reading lots of posts and it seems like everyone could use some help with Accountability! Lots of excuses out there. We all have them.
It is time for some changes!
Looking to support those who are making this their lifestyle. This means taking charge of your own health and weight, resisting and finding solutions for your previous habits, not making excuses!
No more acting like someone else made you eat too much, or miss a workout: a party, a dinner invitation!
Planning is a big part of this: what to bring to work, what to plan for dinners, how to please the family....
Is this your new lifestyle? Or just some huge chore you have decided to attempt?
Lets make that COMMITMENT!
Instead of saying "I deserved a treat" how about "I deserve to be a healthy weight!"
Instead of saying "My husband wanted to go out to dinner" how about "I planned healthy meals all week"
Rewards are fine but the calories still count! Your reward day should be no more calories than what your maintenance weight allowance will be.... (ie a break even day). No sense undoing all your hard work! As little as 100 extra calories a day = 3000 calories in a month! that is almost a whole pound!
Please post your thoughts and motivating tips and ideas...
But a well deserved slap in the face!
Its true, we all need to face up to the truth that will power and personal accountability are unavoidable. We do need to take control of our own health and eating and stop making excuses. I couldnt count the amount of times I've justified to myself that Ive had a hard day, Im tired, fed up etc etc as I stuff a late night snack in my face.
So thanks for the wake up call. Ill be thinking about the idea while I do my aquaerobics class this morning, and you know what - Im going to get organised and plan my meals for the week when I get home!
Good motivational speech!
Maybe we should pair up with one of our supporters/supportees. It's too difficult to keep 20 people accountable...but one to one would work well...as long as those 2 people don't make excuses for each other...haha
It is easy to make an excuse. I do it, especially when I am busy and don't take the time to plan or cook my own meals. This site does help to keep a person accountable but I find that when I log my intake, it is already too late. Every time I go to mindlessly slip that fat filled, sugar coated, salt ladened treat into my mouth it is too bad someone isn't there to ask.. Do you really need to eat that? I look for idea's on this site to point me in the right direction. Keeping the healthier choices in stock, planning my meals before heading to the grocery store. This is a lifestyle is right, I find the older I get my lifestyle has to change constantly. This site is a good tool, but that is all it is. The rest is up to personal choices, and I choose to get healthier!
Personal accountability and willpower is the only way to success here. Easy no...achievable YES!!
My thoughts and tips that have worked for me ( I'm in week 7 and down 13.9lbs.)
**Plan your meals weekly, breakfast..lunch...and dinner. Helped me to avoid my usual "I don't know what to eat so I'll run out for some take out.
** write a grocery list. This helped me avoid my normal bad habits at the super market. I would only allow myself to buy what was on my list-no extras like cookies and chips. Saves me money too:)
**Besides the main meal ingredients I always keep veggies in the house so i can easily add tomatoes, peppers or zuccini on the side to hit my vitamin categories.
**keep herbs in the house, a little basil, rosemary, parsley or sage add a lot of flavor to any recipe. I found as long as the food was extra tasty, I could cut my portion size down to the right size and still feel satisfied.
**get a few food magazines and try new recipes. Its easier for me since I love to cook and try new foods, but I made myself try new dishes, most of which have been great. You can eat all sorts of foods, just at the right portion size.
**Yes I have snacked, gone out to eat with family.. but learned not to beat myself up, just plan to enjoy myself, make a smart choice off the menu and plan the rest of the week around it. You can go out to eat and still be successful.
The best thing for me besides this site however is my group of friends that get together every friday night for Volleyball. We started a biggest loser competition between us which has totally helped with the accountability. Reporting in weekly has kept me on track. But in the end I made the decision it is all about me...I want to be healthier.... I want to be more confident....I want to be at my goal weight. Stay on track it is worth it!
I am loving this thread... very inspirational.
One thing I like to do is work my calories backwards.
If I plan my dinner, I will log those calories first,
so I don't go over at the end of the day.
I know what I have to work with and adjust accordingly.
i find that it helps to log all my food first thing in the morning...and then normally i stick to my planned day...occasionally though i eat something totally different and have to go back and change it...those are usually my bad days...like when i'm having pms cravings or something...which i have to say were totally better this month than last...i'm on day 2 in my cycle and i hardly had any cravings at all...normally i want to eat everthing in sight...esp sugar and protein...steak, cheese, chocolate milk, chocolate and peanut butter...but i didn't have any of those cravings this month...yay.
I totally agree with accountability as I know when I was doing Weight Watchers and knew I had to stand on that scale every week I was more motivated. I also agree with the person who said it is easier to pair up with another person than to be accountable to 20 or more people as you don't know if anyone is reading at all. I did try to pair up b4 but my person got discouraged and quit. Then after I did not meet my goal by when I wanted I slacked off around the holidays, gained a few, and I am just now returning. So, if anyone wants to partner -let me know. If we have anything in common I am 5'7.5" tall and 144.6 lbs now - my goal is 133. I hate cardio exercise but I know I have to do some exercise and was doing well for awhile with it. My weaknesses are CHOCOLATE and ICE CREAM. I am addicted to them. Anyway, it would be nice to set a goal with someone and no, Alyssa is not my real name Talk soon!
For most of us, "accountability" and making decisions makes a lot of sense.
Some people, however, have addictions to food and without special help, are unable to keep to the course, no matter how logically motivated they are.
I have been reading a book by Dr. Gabor Matte, " In the Realm of Hungry Ghosts: Close Encounters with Addiction". While the topic is largely focuses on hard drugs, he covers the underlying causes of all addictions, including "workaholics" and why people are often unable to stick to their resolutions to make changes in their lives. He has a website and many presentations on YouTube.
Maybe I should not have phrased it as "addiction to foods" lol. Being, I am divorced from a drug addict /alcoholic who I was with from age 18-32 and now I am 37 so I am quite familiar with addiction. My "weakness" foods are chocolate and ice cream. Honestly, I am an emotional eater. I struggle with depression and feel that food will fill that emptiness. I was up to 210 once and with Weight Watchers got down to 135. Now I am 144.6 and my goal is 133 so the goal seems far away but I know I have self control. I am not an addict. If anything I am a negative thinker so I am currently reading,"The Power of Positive Thinking." I am enjoying it so far. My boyfriend of over 2 years is very positive and finally a good guy after I went through a marital hell. Thanks for your input no matter what.
I must say this though quickly, MSG in foods, look on the box for mono sodium gultamate. Originally put in Chinese foods but now they are sneaking into crackers, cookies, kids foods and this chemical makes you crave food just as "aspartame" which is sweet and low -thus do not drink diet drinks that will only make you hungry. Good alternative is natural stevia. Also, in ice cream , many times they have SUGAR ALCOHOL in small amounts but sugar alcohol is just as addictive as alcohol. Look at the ingredients -I THINK (not sure) that Breyer's does not use it but I uaually eat sorbrt or sherbet. Just warnings for anyone that did not know...Have a great day!
I am always a bit perplexed with the concept of rewarding ourselves with food (especially ones that are not healthy); not that food is the "enemy" or anything but if we are losing weight and increasing fitness to improve our health and appearance, maybe a better reward is something directly related to that (new workout wear, manicure, massage, etc). If we choose to eat something that is not the most nutritious, fine, just know that is a choice and accept the consequences. I just find that using food as a reward doesn't "disconnect" food from self-concept (I was "good" so I "deserve" to eat something non-nutritious). I actually have started to tell my kids that something really isn't a "treat" if it is unhealthy; that being said, I do help them understand that there are foods that we should only eat infrequently--but when they do choose those, think about if they really taste that good or make them feel good afterward (mindfulness).
If icecream is your weakness, You might want to go with something like "Skinny Cow" Icecream. I have discovered that they are a B or sometimes a B+ depending on the type, and only 140 calories, I keep them in the house for those days when I think I'm going to eat everything in sight. I allow myself to have one, or sometimes I will cut one in half and eat that. But I let myself sit down and realy enjoy it. I also always plan in about 200 cals of healthy snacks every day to allow for snacking inbetween meals. I am on a strict 1200 cal diet so I sometimes get hungry between meals.
Hello A.K.A Alyssa..I have a daughter named Alyssa...well I would love to have a partner to be acountable to but I am not near as tall as you I am only 5' 2-3" tall and I am alot heavier I am 204lbs...but like you my downfall is chocolate and all that is sweet. I am beginning a new program today. My goal is to watch my portion control and add healthier options and starting my workout regimin as well I have put together a calendar with a Les Sims "pump" workout according to their calendar and added in Zumba for the days they recommend to do a 45 min walk. Well Anyways I really enjoyed this thread I always say I have been working out hard "1" treat won't hurt but this thread really opened my eyes about how many extra calories "1" treat a day adds up to. Hope you would like to partner with me. Have a wonderful day!
As much as this stung it's very true and i have come to the conclusion (through this and internal reflection) that have that piece of candy or bigger than usual slice of cake is not a reward but the opposite.
You couldn't have hit the nail more on the head! :)
Funny that you said "stung" b/c my astro sign is a Scorpio. I live in a democracy. Life is about enjoying yourself not restricying everything including foods you like. I am not Hitler or Stalin so to each his own with their way of doing things and yes, I do love the Skinny Cow products and in fact I fit into my size 5 jeans today that did not fit before. I really don't need anyone to preach to me...just support. So, I live by my ways and others live by theirs. LOL I don't react well to authority at 37 years old. I am not far from my goal and I know what I am doing
Alyssa1974 b/c I want to name my daughter Alyssa if I ever have one :-)
Yes -join the rest of the establishment . Place the blame on the victim of misinformation from our doctors and government propaganda. Any one can lose weight if they know what to do. It not hard- its easy- its natural. but first you need the right information.not a lecture and a guilt trip. The general information is all wrong. It not about will power or character and people shouldn't be allowed to get by with putting that label.Yes take responsibility to question the current information and your doctor. Non of them treat the cause . They just want to mask the symptoms with medication. Most have never taken more than one course in nutrition.
Do some research and you will find that there are no definitive studies that say eating fat makes you fat. Why do they say diary products are bad??Whole wheat is the way to go don't limit carbs right? it could be dangerous!! Think about it, what do you give livestock when you want to fatten them up. That's right corn and grains. What about sugar/ maybe occasionally at a celebration or you could just have a line of another addictive drug. There is no occasional use with drugs-they take over, and sugar is a drug- or at least a non nutrient, habit forming substance that makes you feel good temporarily but ruins your live.
Once you knock out all the refined foods you can eat what ever you want at meal times and as much as you want and still lose weight. It has taken me a live time to figure this out but when I was given prescriptions for drugs for a multitude of symptoms I had to figure it out. I lowered my blood sugar into the normal range and plan to be able to discontinue Metformation as I begin to add exercise. Every thing the doctors told me was making me sicker.
I eat scrabbled eggs and toast most morning with oatmeal with apricots and walnuts(cinnamon for lowering cholesterol)). I dip (soak My large slice of sourdough bread( does not elevate sugar as other breads do)sprinkle on some dipping spice and toast in a pan. It is delicious.
Other meals include small portions of meat, vegetables-lots-dressed with red wine vinegar( any kind of bean added thats in the house) and olive oil, baked potatoes with olive oil and sour cream-butter is okay, but olive oil is the best. I use light salt which is potassium to balance any salt that may be in the dipping spice and get rid of charlie horses. The only thing I drink besides the occasional morning coffee is water and water with organic apple cider vinegar(called the poor mans wine).
filtered water is the best, organic everything else as you can afford especially apples and potatoes so you can eat the peeling and berries. Non tropical fruits and all the veggies you want( Harvard Nutritionistsl say 9-12 servings or all you want-corn is not a vegetable.
If you read this far you probably have read more of my opinion than you wanted to know- there is much more but I will spare you.
Good reply. You are right regarding misinformation. My nutritionist a while back told me it's best to eat foods as close to natural as possible and avoid all the pre-cooked/packaged items. Her reasoning makes sense. She said that it's normal for your body to gain weight because it doesn't know how to digest all those chemicals that are in the food, so it's depositing it as fat. Just read the ingredients and conservants in foods, most of those names I have no idea what they are. So if you stick to natural foods and prepare them yourself you treat your body better and in return you'll see results. Also my nutritionist mentioned the fat myth in USA. She was saying that there's an entire industry for low-fat-this and low-fat-that, but actually fat keeps you going for a long time, gives you energy (as long as it's good fat), but sugar is the enemy, and the reason 1 why people get fat. So whenever you're buying a low-fat product check the label for sugar. Or for any other product. And the closer it is to the beginning of the list of ingredients, the more it is contained in the product.
@jamesonlj - what do you use for leg cramps? I'm getting them very often and more recently toe cramps and it's stopping me from working out as much as I want. I was trying to eat a banana everyday, but it doesn't seem to be enough.
All my tests showed that I was not low in potassium.However when I took potassium with when prescribed a a diuretic, my leg cramps disappeared( I have had them my whole life and as I got older in my head and sides- not pleasant when you are driving down the road. Some nutritionist say you cannot get enough potassium by eating bananas if you already have a deficiency. Apparently their normal range is wrong for me when the interpret the test results. I don't take the diuretics anymore and am trying to get off all med. I started using Morton lite salt which is potassium and noticed that I could also have some salted foods without swelling and had no more leg cramps.
Apparently its about balancing the sodium and potassium on either side of the cell walls. It not just about restricting salt as we have been told. Anyway, I think the Lite salt is just a temporary measure until  ;the deficiency is corrected and then whole foods rich in potassium can replace it as it is a chemical and not natural. There may be a natural version at the heath food store. The apple cider vinegar in larger amount is also a good potassium source according to the literature, even though it is low in the single serving size. it adds up when you have many servings a day as I do.
The reason I objected to the original post was partly due to the recent evidence about the food industry deliberately putting addictive chemicals in processed food much like the tobacco companies got busted for doing. People think they are eating the right foods but they are not. The more they eat the more they want to eat just like a drug addict. In all the books I have read even the critics don't have it all right so we must take responsibility for fine tuning and figuring it out our selves. Sharing tips is great, that is how I found out about sourdough bread-from this site. Then I tried to read as much as I could . When I tried it, it worked better than whole wheat which doesn't like me at all and it tastes so good. Like the Budda said it is fine to listen to others ideas but think about it before you blindly accept any thing just because an authority figure or opinionated a layperson such as myself touts a certain way.
Doctors today just treat the symptoms with drugs and never even consider a cure. Most all prescription meds cause what they are supposed to prevent or exacerbate the problem. if you read the labels in addition, they have numerous side effects and often cannot be combined with nutritious foods or natural supplements. That is why doctors now tell you not to take vitamins it does not occur to them the vitamins and nutrious foods might be the cure and the prescription meds the interloper that continues to promote the poor health that stated with eating processessed foods with chemical additives.
A good source but rather on the deep side are the books written by Doctor Sherry Rodgers, she has most of it right but its a lot to absorb. Its refreshing to see a medical Doctor have the integrity to buck the system. I hope I was helpful, I tend to go on, but there is so much information that has to be dug out by individuals because the profession medical community believes that their patience are idiots. You would not believe some of the things doctors have said to me. Don't misunderstand I have know a few great ones, or at least they tried to listen and meant well.
Also counting calories is totally unnecessary, once refined food is eliminated. Counting carbs is a little more useful but only to understand what is an optimal carb and what is a possibly problematic carb. All calories are not equal and certainly carbs also lack equality in their benefits. I try to revisit mantras that I have accepted to find the latest research because it is only relevant until we have more information.Sorry about all the typos. i hope others will post their information as there is much I an learn from others like yourself