Wagon Jumpers - November 16 - 22nd, 2008 (Closed, Waiting List available)
Welcome
(We are currently at 30 members. If you are interested in being on the waiting list please read below and e-mail me.)
Welcome to the Wagon Jumpers weekly thread. We are a group of CC members who have identified that one of our main challenges with achieving our weight loss, maintenance or general health goals is consistency.
This thread is designed to encourage long term commitment to our goals by publicly declaring them and asking the other members of this thread to hold us accountable.
Each member on this thread (listed below) has agreed to check into the thread at least once per week. If any member does not check in by the end of the week, we ask all members to politely and positively PM that member and encourage them to make a post and stay on track (or get back on track).
If you would like to be a member of this thread please see the guidelines below and send me a PM if you are still interested (there may be a waiting list).
Why is the participation capped?
The original idea of Wagon Jumpers was to create a close community where participants could get to know each other and hopefully form virtual-life and perhaps even physical-life bonds to create a support network as they attempted long term weight loss.
Over the first few weeks we experimented with an "open to all" concept and found that the thread became too long and confusing and as a result no one got to know each other and it became too much work for many members.
With a mid sized group (30) I am hoping to maintain the community and supportive goals of the original thread, and have enough people that if we are not all daily posters (as the only requirement is a weekly post) that the thread is still motivational and has new content day to day.
Interested in Joining?
General Guidelines for Joining
1. Are you a wagon jumper?
Do you know how to loose weight, you often have success but then you find yourself loosing interest in your plan, or sabotaging your plan. It's not the "how" to loose weight that is the problem, it's the "how" to stay motivated.
2. Do you have a long way to go?
This group is designed so that members can get to know each other and support each other. Ideally you are planning to be a CC member and part of this forum for at least 6 months or more to achieve your goals and hopefully stay in motivation for a further 6 months or more.
Yes. This is, a long term plan.
Still interested? Send Supersized a PM.
Wagon Jumpers Participants
Week 28 Riders - Congratulations on 7 Months!:
Supersized (myself)
Week 26 riders:
Week 25 Riders:
Week 24 Riders - Congratulations on 6 Months!:
Week 21 Riders:
Wenchie58 - recovery to December 6th, 2008
Week 20 Riders - Congratulations on 5 Months!:
Week 19 Riders:
Week 16 Riders - Congratulations on 4 Months!:
Week 13 Riders:
Week 12 Riders - Congratulations on 3 Months!:
Week 11 Riders:
Week 10 Riders:
Week 9 Riders:
Week 8 Riders - Congratulations on 2 Months!:
Nannygabber - Away to December 1st, 2008
Week 7 Riders:
Amber1l - away to November 22nd, 2008
Week 5 Riders:
Week 4 Riders - Congratulations on 1 Month!:
Week 3 Riders:
Week 2 Riders:
Week 1 Riders:
New:
Missing In Action:
Missing In Action - 1 Week:
Missing In Action - 2 Weeks:
Current Membership: 30
Current Waiting List: 0
Outstanding Wait List Invites: 0
12 Week CONSISTENCY GOALS
(as set w/o October 19th, 2008)
By January 11th, I will be...
At least 8 weeks successful on my 12-week consistency plan. That is 8 weeks at an average of 1500 cal/day (weekly avg) and gym 4x/week 2 hrs/session.
Working out 5x week. I will be eating 1500-2000 calories a day dependng on exercise.
Sticking with the NROL nutrition (40%-30%-30%) and working out 3x/week. This should have me almost complete with stage 4 of the program.
Consistently drinking 4 500 ml bottles of water per day and working out 3 times a week, this can include running, weights, etc...
Maintaining walking 10,000 - 12,000 steps a day and adding both Wii Fit exercise 2-3 times per week, while achieving a calorie deficit of 500 cal/day.
Exercising 5 days/week (cardio + strength) and eating 1500 calories on exercise days and 1200 on rest days.
Be eating 1450 cal/day, except on non-exercise days (1300) and exercising 6 days/week on a stationary bike, increasing the distance each week by 1/2 mile with a goal to reach 10 miles/session by the end of 12 weeks.
Journaling my food on CC everyday, and getting 30 min of exercise 2-3 times per week.
Adding interval training - Fartleks - to my running to reach a goal of running a 5K at 6 min/km. While maintaining a 600 cal/day deficit.
Eating 5-6 fruits and vegetables a day, and working out 5 days a week.
Drinking 2L of water everyday, and eating at a 500 calorie deficit everyday.
Eating at an average deficit of 500 cal/day 6-7 days/week, and exercising 5 times/week for at least 20 min/session.
Eat an average of 1700 cal/day and exercise 4x per week, according to my plan
Eating at 1600 cal/day and walking for 1 hour 3 days/week.
Drinking 2 mugs and 1 glass of water per day and logging my food everyday.
Exercising two times a week for 60 minutes at the gym or at home, and logging all of my food.
Exercising 2 times a week.
Maintaining a complete food log on the CC website daily to remain on track. Exercising 2x a week for minimum of 45 minutes.
Going to the gym 4 times per week (maintenance). Drinking ATLEAST 2 litres of water per day.
Exercising at least 30 min every day. Logging my calories on CC every day.
Exercising for 30 min 3 times per week. Eating vegetables with 2 meals per week.
Previous Threads:
Wagon Jumpers - November 9 - 15th, 2008
Wagon Jumpers - November 2 - 8th, 2008
Wagon Jumpers - October 26 - November 1st, 2008
Wagon Jumpers - October 19 - 25th, 2008
Wagon Jumpers - October 12 - 18th, 2008
Wagon Jumpers - October 5 - 11th, 2008
Wagon Jumpers - September 28 - October 4th, 2008
Wagon Jumpers - September 21 - 27th, 2008
Wagon Jumpers September 14-20th, 2008
Wagon Jumpers September 7-13th, 2008
Wagon Jumpers August 31 - September 6th, 2008
Wagon Jumpers August 24 - 30th, 2008
Wagon Jumpers August 17 - 23rd, 2008
Wagon Jumpers August 10 - 16th, 2008
Wagon Jumpers August 2 - 9th, 2008
Wagon Jumpers July 27 - August 2nd, 2008
Wagon Jumpers July 20 - 26th, 2008
Wagon Jumpers July 6 - July 21st, 2008 (another, two week special!)
Wagon Jumpers June 22 - July 5th, 2008 (two week special!)
Wagon Jumpers June 15-21, 2008
Wagon Jumpers May 25 - 31, 2008
Wagon Jumpers May 18 - 24, 2008
Wagon Jumpers Week 1 (May 4 - 10)
Wagon Jumpers - Anyone Need a Lift? (initial thread)
As always all members are encouraged to tag this thread so that it is easy to find.
Sara - Be sure to flush out the system today by drinking more water than usual, push it some, if you will... Good job making it to the gym!! ... and what's this talk about diving into self pity? STOP IT. 
~Julie
Hi everyone!! I hope you all are in warm weather-if not and you'd like some cold stuff-give me a shout! :)
Hee-I'm with nannygabber-lots of water and avoiding face removals of people who suggest you "look a little tired" (as I am prone to do), is the best cure for the next morning. Just in case those people who's face you want to rip off may be your -oh, I dunno- BOSS or something of that nature-hang in there Sara and know you're doing it all right today.
As for the task for the week-this was an easy one for me. I am an organizational-aholic. I live with a large eraseable calendar on my fridge. Whenever there's something planned it's on there. When the kids were little there was seldom enough room for everything, now I have quite a few openings if anyone's interested in a coffee date? :)
I am having problems staying on track with my calorie count. It is the lack of planning in that area that's creating issues. I work 2 jobs-one full time-the other evenings and weekends (excuses-I can HEAR you Sara-lol), so when I get home from work I eat whatever poor food gets in my way. ooo-not a pretty picture is it?-lol. But I have gotten alot of those pre-measured foods (some are quite healthy like unsalted roasted almonds in 100 cal packs-yum!) It's making it easier to keep track. I also bought some flavored 0 cal water today so that I can feel like I'm actually having a "coffee" without the calories of creamer (weakness of mine). I did well yesterday-the scale just doesn't know it yet!
Happy low cal days to everyone!!
Hi Everyone-
So this sunday I was supposed to begin my week 1 of 12 with the goal of going to the gym 3x per week and staying within 1700 calories. I've done well until lunch today when I went to taco bell and gave in to temptation. I also didn't go to the gym yesterday. BUT I am going to be going on Friday and then again on saturday for a longer session. I'm frustrated because I want to see some results but feel like nothing is happening for me. Even when I was going to the gym in August 4 days a week and watching what I ate the scale didn't budge. I just think I need a concrete cardio/weight lifting program to follow. Something quick but effective. Any suggestions?
Hi everyone!
Thanks Sara for your congratulations on my being with Wagon Jumpers for 3 months - I can't believe it has been that long! It has been a wonderful help to me to have all of you here for support. You are always in my thoughts when I am about to stray badly by eating too much of the wrong stuff or if I don't feel like walking :) I have been pretty good on logging everything, apart from vacation times - and sticking to my calorie allowance, I have not been so good on exercise, that is something I really have to work harder at. When I do make the effort to walk my 10,000-12,000 steps it does make a difference, both for weight loss and feel-good factor. I certainly feel a lot fitter now than I did 3 months ago.
I think the best bit is just not feeling alone any more. When I read the posts I have this big grin on my face, because someone has just expressed exactly what I am feeling, or has some good advice to share on something I am anxious about. Thanks everyone!
I am off to do my homework now!
I think I have gotten back on track for the most part. I really do feel better when I exercise, and I'm using that to motivate me. The bare minimum exercise I do per day is going to powderpuff practice. Sometimes I'll go to the gym afterwards to do some weight training or I'll use some free weights at home. It's good to know that even if I don't get to the gym afterwards that I am still getting in physical activity for the day, which is much better than before when I went weeks with NO physical activity whatsoever.
I had a really hard time accepting that a teen girl shouldnt eat less than 1500 calories per day. But I have worked my way up to that by eating more wholesome foods and less empty-nutrition low-cal diet foods. I'm afraid to get on the scale because I am sure I have gained a little from eating more, but that's ok. It'll come off soon hopefully. And I;m more focused on toning my body right now anyway, and I can feel that I am getting stronger.
I will have to check back in when I get my holiday schedule done. I want to plan it out really well, and I don't have the time to do that right now.
Hope everyone is doing well!
Lee-Anne I was born into a vegetarian family and I'm sort of vegan by default in that milk and eggs don't agree with me. Of course I'm living proof that veganism is not a weight loss diet. There's all the pasta, potaotes, beans, and I actually really like tofu... especially deep fried.... purely decadent soy delicious cherry nirvana ice cream is also... as the name says "purely decadent"... I've had meat a few times in my life, I never really picked up a taste for it. As far as I can tell it's like most veggies it gets the flavour from whatever you cook it in.
Julie Yup, I'm stopping it, went to gym yesterday, ate well, healthy home cooked meals.
Noni Good job on the homework, can I send you my calendar to organize or is that cheating? LOL! I suggest cooking. I know you think I'm crazy, you just told me your schedule, and it is really busy. Seriously cooking. Not for one, for an army, then lots and lots o tupperware. I cook once maybe at most two times a week. I cook dishes that give me a good 6-8 filling portions, stick them in tupperware and I'm good to go for the week. Pre-portioned stuff I just grab from the fridge when I get home 2-min. in the micro and it's as convenient as anything else. I also looked for a good cookbook that has many recipes that take no longer than 30 min. to prepare, so I'm not slaving over the stove even on the days I do cook.
Jen Ah yes, the 'not fast enough' motif. I think we've been there/heard that one before. It depends on where you are in your weight loss.
If you have quite a bit to loose then ask yourself if you are really sticking to plan. I find a lot of people will be good 2-4 days of the week and 'slip up' '3-4' days of the week. What you need to remember is that weight loss is not a zero sum game.
If you do nothing (the 'all of nothing' mentality that we will talk about a lot here) then you will likely gain weight (what you have been seeing already). If you can stay on track fifty percent of the time you will maintain (you need to realize that maintaining is an achievement in and of itself especially if you have been slowly gaining across a few years).
So the question is are you asking your body to loose weight or maintain weight. I always recommend that people keep a weekly / monthly / 12-week score card. Something that shows your consistency. This way when you feel like nothing is happening you can look back and really evaluate, how many days were you on track. The goal is around a 90/10 rule... unless you are starting to be on track about 75% of the time then you are fighting the maintenance battle, not the weight loss battle. Keep in mind maintenance often needs to be achieved before weight loss is.
If you do have a ways to go, the other advice I've heard from a few trainers is that it really does take time for women to see results. Men tend to see results almost right away, while for women it generally takes almost 3 months of consistency and then finally the body will relent to changing and really fast. For me it took 3 months to build the consistency and then 3 months after that. Then it seemed like I had gone from a size 20 to a size 14 overnight.
If you are in this 'ways to go' category then it's just a matter of getting your body moving and your calories under control. If you are closer to your goal then you want to focus on a more efficient workouts that increase your muscle mass. This is also a good tactic if you do have a ways to go. I only mention it for the last 10 lbs because simply moving becomes less effective as you get closer to your goal, and you will need smarter workouts, while when you are further from your goal your body will respond to any new activity. Also, many people who have not exercised regularly in their lives before do not enjoy weight training at first (it grows on you) and tend to have a comfort zone in cardio. So if you have a ways to go then keep in mind the key is to find stuff you like so that you will want to exercise.
On the muscle building, this is what we all need to do. Getting muscle has two benefits (at least). First, it gives you the tone you are looking for. You can loose all the weight that you want, but if you are not toned then you will still have the puffy belly, flabby arms etc.... just in smaller proportions. Second, having muscle increases how much your body burns. You will eventually want to be able to eat at a maintenance rate, and having muscle is going to increase what your maintenance calories are. Building muscle will burn fat on your body - it will use the fat for energy - and muscle needs to be fed, so you will need to increase your calories to gain the muscle as you are getting close to your goal, otherwise the muscle will eat itself.
That's sort of the overview. Here is a link to a blog I follow that has some great sense on fitness. He's a personal trainer and has won many awards for his blog:
This link is to part 5 of his HIIT series. It's worth linking back and reading the earlier parts. There is also a part 6.
MsMeg has also come across a great book called the New Rules of Lifting for Women. I haven't tried it out yet, but I intend to.
Christine Yay! Fitter than three months ago. I love these kind of reports. I find once people are getting into the 3 months + they start to really focus on how they are feeling, how their bodies are responding rather than the numbers on the scale. Those come, especially if you listen to your body. But that achievement of being able to hear your body will serve you well for life and make this journey sustainable.
Sarah I'm so glad to hear that you are feeling back on track. And even happier to hear that you are feeling better as you exercise. I know upping the calories is scary. And, chances are at first you are definitely going to gain some weight. First because you are eating more and your body's initial response will be to store it instead of to use it. Then later because as you build muscle you will weight more because a cubic ounce of muscle weighs 10 times more than a cubic ounce of fat.
I wish we could put images here, but here is a link to a visual of muscle vs. fat:
http://www.freewebs.com/lovinlowcarb/fatvsmus cle.JPG
If you think you will freak out at the number I'd simply put away the scale for a month or two until your body gets the signal that you are eating more now because you are building muscle and starts to do that, and you start to feel that. Once you feel fitter (keep in mind that your clothes are also a guage) then you can go back to the scale again and even if the number is higher you will have some tone and clothes measurements to contexutalize it.
Sara
I decided not to go to the gym this morning. It's a conscious choice. It snowed here last night. That's right Noni, I take your cold weather and I raise you snow! I'm not a great driver at the best of time, let alone in the snow so I don't want to be rushing around in it. This means that I need to work out on both Friday and Saturday, but there is absolutely no reason I cannot do that, so I'm going to do that.
Have I mentioned how much I hate snow, and winter in general? I know I live in the wrong country to hate snow and winter... I'm just not sure that I want to trade the snow for the earthquakes and forest fires of California.... seriously in the summers it sounds like the States is in the end days.
I still hate snow. Have I mentioned that? Yes, there will be a lot of snow hating over the next few months.
Sara.
TWO DAY REMINDERS
That time in the week again folks. Here is the list of people who have not yet checked into the thread. Please watch for them to check in today or tomorrow. If they have not checked in by Saturday or appear on the MIA list on Sunday please be sure to send them a polite and positive reminder to stay with their goals and stay active in the group.
Missing In Action - 1 Week:
yeah putting the scale away is a good idea. I havent been on it in about 2 weeks anyway. And thanks so much for that picture..I always knew muscle weighed more than fat but seeing the visual was very helpful and encouraging!
in terms of snow (which we get a good amount of here in boston), i like it when theres enough of it to go skiing in, but when theres just a little, i dont like it, and by late winter i get really sick of it. Plus, snow often makes me feel depressed because its cold and heavy and i feel like it weighs me down (or maybe its all the layers i have to wear that weigh me down!). I could definitely live without snow, and I plan to go to college somewhere that doesn't get any. I'm not applying to any colleges in new england for that very reason...too bad because theres so many good colleges around here.
Hi all,
Hope everyone is continuing on the path of "healthy mind and healthy body". Patience, I have learned is about one of the best tools I can have while reaching for my goal. For an update: started CC Sept 1 weighing 172.8 lbs. This morning I got on the scales and smiled as I looked down and saw 156.8.lbs. Total loss todate: 16lbs. Wow, I truly never though I could do it as I've been an emotional eater for many, many years.
I am more determined than ever (not just for the fact that I'm going to Hawaii in March/09) but I want to reach my final goal once and for all.
I walked a total of 60 mins. each day at work and now play squash 2-3 times a week. I am also adding weight training. I have to say the inches are dropping off. I always have had a BIG BUTT, Heavy thighs and wide hips (truly a pear shape) but FINALLY, everything is looking "smaller and more in proportion!
Patience as I said is the key.... I have given myself 6 months to reach my first goal of 145lbs. and then when I return from Hawaii I will lose 10 more lbs. "gradually" so I can be ready to hit that tennis ball. All I know deep down is that I"M FED UP having emotional eating controlling Maureen!!
Wishing all of you much success...be patient but persevere! It will happen and results will be achieved.
Cheers,
Maureen
I am doing better this week. I have made it my goal for the week to cut caffeine from my diet, so this week I have been cutting down on the amount of soda I drink, and so far so good :) I'm also being more careful about what I eat, ie. skipping the vending machine which has historically been my vice. I'm trying to actively think about my calorie intake again, which has been good the past couple of days, and I have managed to resist getting food from the school cafe, but bringing food instead. Since school is almost over for the semester, I'm going to make the less caffeine/more water and the calorie counting my focus for the rest of the semester. Hopefully, by the time mid December comes around and I'll have been counting again and reducing/eliminating the caffeine for a month, it will become more of a habit and less of an effort to make, and I'll be able to start adding in the exercise. My plan to start exercise is to start picking up DDR again over break :D
Coming in late this week, but coming in!
What a great idea on the holiday planning. We must be on the same wave length super! I did this on tuesday. Next thing to help this holiday and winter planning to to go buy running tights so I don't FREEZE! Any runners out there? Suggestions?
As far as my own goals - I am doing well on the liquid - must be the dry factor making me drink so much - or my new cool Thai elephant bottle that I brought back specifically for my desk. I am doing terrible on the food logging. ABSOKUTELY bad. My wagon fall occurs on this goal when I eat something that doesn't have the nutritional info on it - like soup from downstairs or a burrito from the market. I don't know how to estimate it. I wish CC had marvelous market counts on their list.
Hi all,
things are going well this week. My joining weight watchers seems to be helping - trying to stay on track so i can get down to my target weight within the number of weeks I have prepaid! I was actually ahead of schedule the second week - having somehow lost 5.2 lbs, so let's see how I do this Saturday (probably not quite so dramatic)
Other than that still walking everywhere I can think of to walk, and keeping the calories in line.
As for planning the holidays... I am not a big Xmas celebrator, tend to not do too much, so it is not to much of a problem. (Now that I have convinced my mother in law not to shower us with chocolate!) Also, I am getting so close to my goal, and I am so keen to get in done without paying WW any more cash, that I don't think it will be a problem. (famous last words)
Susan I also really enjoyed the description of the 8 K run, makes me feel like doing one too! Way to go!
Hi Everyone,
I wanted y'all to know, you're not alone when it comes to snow and cold weather. Not only do I have plenty, and the wind that goes with it, like you, I hate it. I like the way it looks when it first falls, but being cold is not in my list of favorites, and when its on the ground for a few days, it just looks like a dirty frozen mess that is dangerous to be out in. LOL!
Don't get me wrong, I have had my share of trudging through miles and miles of snow/ice covered roadways in a 4-wheel drive, and I could likely compete, with my level of experience, but like I said, it's not my favorite thing. YET, I am willing to share too, if anyone here wants some!
************
On a brighter note! I have made all my workouts this week! It has really helped to actually schedule them. Yoga has been the guide, due to the class schedule I have had to work around it with the lifting, running and pushups.
In my revised plan, I now run 3x/wk, do pushups twice, and yoga twice, and lift twice. That puts me in the gym 4 days, and one off day, with the weekend off as well.
Sara - Something you said above to Jen really struck me, and I even made a card to put in front of me so I can be reminded. You said "If you can stay on track fifty percent of the time you will maintain" - My card says: STAYING ON TRACK 50% OF THE TIME = MAINTENANCE. :( :( :(
I know you said in and of itself, maintenance is an accomplishment. (here comes the "but)... LOL!) BUT, from my perspective, as hard as I am working, maintenance is not good enough. This has been the best week of my journey so far. I am actually at 100%. However, I have not necessarily been analyzing (even though I am logging foods and exercise) the percentage of time I am being successful. I need to do that. YET, in my estimation of things, I figure if I am reallllly good 5 days a week, that's 71.42858 % of the time. So, on weekends I can afford to "blow it" (personal definition here) at least a bit. NOW, I have to ask, do I really want to do that? OF COURSE I DO. I deserve it! Don't I??????
See how I justify my bad behaviour? Taking an outside perspective, THAT is still the "all or nothing" mentality rearing its ugly head, simply in another form. That darn attitude is like a demon. It manifests itself in every way possible, and JUST when you aren't paying attention. Darn that!
Fact is, I I have to do better with my success percentage in order to see results.
WELL... I have rambled enough for today. I'll be gone all next week, and will not be returning until Dec 1. May everyone have success in their quest for healthgain. And may your holiday be wonderful!
Happy Healthgain to All!
~Julie
On the cold weather front (pun intended) I love it, when I can stay home snuggled up inside the house! However, I tend to also choose to eat, eat, eat when cooped up in snowstorms....more than likely from just boredom.
Kcerveny--- running tights! I LOVE them. For a multitude of reasons... First of all, I tend to be cold all the time...until I run. Tights are warm and comfy. Until you run and get warm, then they wick the moisture away from you and you stay just right! I highly recommend them....In fact, I own 3 pair, just in case I don't get them washed before I run again. I even bought my husband a pair. LOL... He says no way he's wearing them.... Run in sweats during the winter, get chaffed "down there" and he'll be wearing them...maybe under the sweats, but he'll be wearing them.
Sara - I just wanted again to thank you for such a HUGE supportive area. Not only do I hook up through the forum with all the Wagon Jumpers, I've made several closer connections also. Nannygabber and I are very close in age, circumstance, goals, weight, etc.....and we usually email a couple times per week. Its great to have a go-to source here on the board and with other members. I find that things I might not want to openly discuss with the whole board, I'm open to talking about with Julie. 95% of the time after working through it, it comes to the Board too..... But I find that one-on-one accountability invaluable...but only through Wagon Jumpers did I make that connection...so thank you, thank you and thank you!
I find more and more my tastes changing..... for about a week now I crave (I mean REALLY REALLY crave) sushi.... (nope, CAN'T be pregnant). Cucumber rolls with brown rice specifically. I know soy sauce is terribly high in sodium so I limit that to one pre-package....anyone know if they individually prepackage the low sodium type?---but I slather on the wasabi..... you know, I haven't even checked that calorie count.
Anyway, my family is making running a family matter now. My twins (9 year old boys) ran 1/2 a mile last night on the way home from school. Funny thing--- I hadn't changed yet and they didn't wait....so they got out and ran through our neighborhood with me following in the SUV, lights on, since it was 6pm. A couple of cars passed us... I wonder if they thought I MADE them run? LOL
Now, they've got the bug too..... so we're ALL working on the 5k (3mile) run for Toys for Tots in December. I'm EXCITED to be able to share something like this with them.
Today the local radio station started playing Christmas music 24/7!!!!?????? Hope everyone is having a fabulous preamble to the holidays..keep up the great work!
(PS..check out my gallery, I uploaded 2 new pics of me finishing the 8K...they're not pretty but I sure am proud)
~Susan
Hey everyone,
I fell off a bit there, but getting your emails really brought me back! Haha I love the toolbar! I am currently trying to recover from a bad week, so off to the gym, I will have a think about that homework, and get back to you all with what I came up with! Its a great assignment, thanks supersized!
Hi Again Everyone!
Hope this finds you cozy and warm. I have a big morning tomorrow. I go to the gym at 7am and run (aiming for 24 minutes!), and yoga starts at 8am. My BF comes home tomorrow evening, so I am pretty excited! I just need you to cross your fingers for me that I am not wiped out by the time he gets home. Maybe I can get in a little nap between work, etc.
Susan - I'll ditto every word you typed about making connections on here. Especially in this group! I enjoy talking to any and everyone who will give me the time of day, but it is especially encouraging to connect so well with someone who has similar interests, goals, lifestyle, etc. I am glad I got to know you, and hope to get to know more people from here!
...and by the way, I LOVED seeing you in the running pics!! Also, Wasabi has about 145 calories in a cup.
I'll check in tomorrow morning.
Nitey nite, Everyone,
~Julie
Sarah Good job on already ditching the scale. My theory on universities is that the reason many of the 'good' or 'ivy-league' ones are in the cold parts - which holds true her in Canada with Dalhousie & Mt. Allison (Maritimes), McGill (Montreal), Queens (Kingston), UofT (Toronto) - is that if you're covered in snow half the year you're more likely to be locked in your dorm or the library studying for fear of having to go further in the snow.
Maureen Great progress on your goals. You are getting really close. Squash is something I haven't picked up yet, but would like to. Mainly because it sounds like tennis, but indoors, which is really what I want in the winter.
FantasyFlight Caffeine is tough. Good job you are focusing on the water in addition to dropping the caffeine. Loading up on water should help reduce the effects of caffeine withdrawl.
KCerveny Eating out is really hard. I generally just try to estimate the weight of the food and look for something close. FYI - if you don't find it in the main food database it's often worth searching the recipes.
Lalie You're correct you probably wont see the dramatic results like the start. That is usually a water weight drop. Glad you have found a group of live people to connect with through the holidays. That really is a powerful thing.
Julie I will say my percentages are far from exact. The 50% rule really depends on how much you have to loose and how bad your diet / non-exercise was in the first place.
For example, I was doing NO exercise and eating 3,000 calories on an average day and more on a 'fun' day when I started. If I do that again, then that is obviously a day that if repeated would work towards putting on weight. Now I'm exercising a significant amount and eating at 1500 cal/day soooo..... logically if I have half of my days as 'good' days and half at 'bad' days then I'm going to maintain.
One thing that has changed for me is that my 'bad' days are now between 2000 - 2500 calories so they aren't even at the same level as my previous average days. I figure this helps because this is in my 'maintenance' zone so my scales change a bit if I'm bouncing between a maintenance eating / exercise zone and a weight loss zone. Now if I have 'bad' days then all it will do is slow down how long it will take me to reach my goals.
The caveat to that is that if I start mindlessly slipping back into maintenance then the tendency as a long time wagon jumper who slowly slides off the wagon is to slide into maintenance and then over weeks/months let it creep up from there to where I am eating an average of 3,000 cal/day.
I know it's scary sometimes to watch what you do on your 'wild' days. But, I would strongly recommend you do it. This is one reason I recommend averaging calories across a week. And, that I discourage cheat days. Cheat days cater to the all or nothing mentality and are a sign that you are not satisfied with the healthy choices you are making. Maybe you are making too many at once or need to change them to find as I think Lee-Anne said your 'food satisfiers and dissatisfiers'.
Averaging calories really does give you that guage on how much your 'wild' days are throwing you off goal.
For example if doing X 7 days/week = Z weight loss rate and you know you are only doing X 5 days/week and the other 2 days you are doing Y then you need to know how Y affects Z...
In actual number if eating at 1500 cal/day for 7 day for a total of 10,500 cal/week= 1 lb loss / week
(statistically, not in actual fact because it never works that way in the short term)....
then if...
I eat 1500 cal/day for 5 days and 2,000 cal/day for 2 days for a total of 11,500 cal/week = .9 lbs/week (reduction of 9%)
if...
I eat 1500 cal/day for 5 days and 4,000 cal/day for 2 days for a total of 15,500 cal/week = 0.5 lbs/week (reduction of 48%)
The problem is the math never really works out in the short term. Our bodies go through phases where bodies think we are starving them, or building muscle, or loosing fat so on and so forth, so changes we make today, good or bad, are paid back with interest later.
This is the reason that no matter what you are doing good or bad day it's a great idea to get a clear picture of what a good day is for you and what a bad day is.
Saying that maintenance is a goal in itself is a reminder that even maintenance is difficult and is something you need to achieve before you can expect loss. So long as you are thinking that you are doing well X days then you are not sure if you are actually doing well on those days, and on the days you are not doing well how those ones are impacting X. So while you may be working your butt off on most days, you may be sabotaging yourself on the other days.
This is a great point to jump head long into the all or nothing mentality and brow beat yourself into submission. But the question is not necessarily how to do better always, but why you have a need not to do better on some days. If you can figure that out then maybe you don't try as hard as you do on X days.... maybe all X days become 3/4X days and all 'cheat days' also become 3/4X days but that will get you to your goal faster and more satisfied than the ups and downs.
Sorry for the long round about.
Susan Actually I was talking to Julie about this very thing. When I originally started wagon jumpers my hope was that people would come here and by having similar tendencies would have a point of similarity, then get to know each other in group and hopefully find people with similar ages, goals, lifestyles etc... and make closer connections.
The theory is that wagon jumpers when we jump we often go completely offline and disengage from our support communities and move into other areas of our lives. If people can get close enough with one another to exchange real e-mails and hopefully later phone numbers then imagine the support and strength that having someone you trust call you on the phone and say "hey, haven't heard from you for awhile, are you okay?". That is just so much more powerful than what we can do here, although here is a start. I'm really glad that you and Julie have connected.
I haven't been promoting this aspect as much lately for two reasons. First I realized I made a mistake when I first started the group making it open to all comers, we had such a huger group and fast turn over at first that no one was getting to know each other. So my first step was to fix that. This seems to be getting under control now. The second idea was to focus more on brining in topics that discuss our lives, habits, emotions, and triggers more so than our actual weight, lbs lost, or inches lost. While those are the end goals and always worth celebrating, I find people bring that information to the table themselves. The real opportunities to connect are realizing that you fall off the wagon for the same reason as someone else, or that someone has been through what you are going through and they can help you. I'm working on that bit right now. I think we're getting there.
I will definitely promote the buddy system more in the new year. I think we will have some churn through the holidays as that is the time most people disengage from their goals, and there are often people who will reinvest after the holidays and are willing to do so for 2-3 months. My other theory is that if we get someone for 2-3 months consistently there is a better change they stick with it and find value in it.
Oh, and wasabi is a horseradish, very low cal about 5 cal for that teaspoon size most places give you. I'm addicted to avocado sushi. Need to switch up to the cucumber.
BigBitty Glad we could call you back. That's a lot of what the group is about, simply getting back on the wagon quicker than you would have previously.
Sara.
Hello Again ... quick check in to report that I am really beginning to love these Aqua Turbo classes. Talk about work out!!!!! It feels so great to have the "painful" really, the wonderful feeling that the muscles are working! I am also proud to say that I have consistently logged in my food journal for more than half this week, and will continue throughout the weekend...really I will try!
Like I mentioned last week, I believe I will stay away from my scale, and perhaps only weigh myself after our 12 week goal checkpoint. Similar to what you said last week for yourself Sara. I am beginning to understand that if I feel good, why weigh one's self to turn around and sabotage a good thing, if the scale reports the unexpected? Right? I have been addicted to the scale for way too many years.
Have a great remainder of the week and just a super weekend!
Lee-Anne
Weekly check-in
I lost two kilos after a six-week plateau. That news gave me a boost that helped carry me through a hard week of work.
I'm still extraordinarily busy. I have barely been getting my running in. I have met my deficit goal of 600 cals per day most days. I expect next week will be a little bit easier.
We have a three-day weekend starting on Saturday. I have to work on Saturday. We will hike on Sunday, and we will attend a several hour panel discussion on ideas to improve our prefecture of Wakayama. Next Sunday morning, I'll give a Christmas party for about twenty little kids. That night I'll have a party to celebrate one of my 50+ yr-old student's passing a junior high school level English test.... and the list goes on and doesn't end until Dec. 19th when I board a plane for the States.
After reading through some member's comments, I thought I should get my thoughts out on the dreaded HOLIDAYS. In Japan, we have so many year-end parties that are sit-down banquets. I already have 6-7 of these affairs looming on the horizen, and of course, going to the States and eating things I never get to eat in Japan, as well as Christmas and New Year's there... ** My goal for those occasions is to get a good run or walk for about an hour sometime on the day of the meal. That should enable me to eat like everybody else if I cut out the rice courses. I should be able to log some kind of a deficit if I am careful at breakfast and lunch.
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