Wednesday Wellness Check June 25, 2025
Lose five pounds. Nothing! I'm very frustrated but will look back over the past week and see where the faults lie. I'm sure it's the bites here and there creeping that I'm not paying attention to.
Walk 10 miles per week. Fair still In that it's 10 miles, but not very intentional and I missed opportunities to move more. On the good side, I had a very long swim Saturday.
Strength and weight resistance exercise two hours per week. Fail...must get better at this.
Ensure I have at least six fruit and veg servings per day with at least three being vegetables. Lacking as well and too many carbs and apparently too many snacks.
Resume 16-8 intermittent fasting, meals/ snacks only between 12-8, but aiming for nothing past 7:00. The 8:00 gives me flexibility for nights like trivia that doesn't start until 7:00. Most days this has been the plan.
Calorie deficit tracking. Big fail...same as last week. Meals, especially those not at home, were way too calorie heavy.
This helps me, or at least shame's me to be honest with myself. It's just seven weeks now to my knee recheck. I'm dreading that the notes are going to show my weight is considerably higher than my post surgery check-up, but might even be higher than the day of surgery. I know health isn't just about weight, but it's excess weight that further damaged my body to begin with. New day today to treat myself better.
Changing habits is hard. Seriously hard, so don't beat yourself up! And nicely, we get a redo every single day to try and do better.
ReplyDeleteI find it helpful to make a daily eating plan, including some non-food rewards for a job well done, like a nice cup of coffee with a book (just an example of something that works for me, sub for you as appropriate).
You can do this, SAM, one small change at a time. There is no need to be perfect, just slightly better. Little by little, day by day.
- Tamara R
Thanks for the boost of confidence. Yes, more intentionality. I forget I lost my weight through being depressed and not eating more than minimal amounts. Not through any plan.
DeleteIs that 5 pounds per week? Wowsers. As I recall the slimming clubs here reckon 2 lbs per week is a safe steady rate to lose weight, going down to 1 lbs once the first period is over.
ReplyDeleteMay I suggest (apologies, and say if I'm speaking out of turn and I'll hold my peace in future!
Lower your targets slightly so that you have more opportunities to celebrate success and don't feel so disappointed so often.This reaching for the best is all very well but also very exhausting.
Permitted snacks; I'm talking about crisps (potato chips?) biscuits (cookies?) sweets (candies?) etc. I decided to allow myself, daily, a SMALL bowl, less than quarter of a pint, for savoury snacks, 1 or 2 (actually 3 or 4 sometimes!) small chocolates, and 1 or 2 cookies; our cookies are probably less than half the size of USA onces. Once I've eaten my allowance it's gone. Sometimes I don't eat all of them. I eye up what's on offer and if it's 'not worth the calories' I don't eat it. I'll even throw them out to remove temptation.
Picking at food while cooking when I'm hungry - that's what cherry tomatoes are for.
Smaller plates. I was gobsmacked at the size of plates and portions in Canada, and I assume USA is similar.
NO sweetened carbonated drinks whatsoever; ruinous to your teeth anyway! Did you know that research has suggested some artificial sweeteners increase sugar cravings?
No lattes, cappuccinos etc except as special treats.
In the UK, cafés and garden centres are my doom, 'let's have a coffee,' says I, and somehow there's a portion of cake on my tray as well. Mmmmy.
Sam, if you are battling the world on so many fronts at once, don't wear yourself out!
Kirsten, I want to share that I stopped eating sugar about four months ago, after my sugar cravings were spiraling out of control, and I find now that the occasional diet soda has zero effect on me. No subsequent sugar cravings whatsoever. One person's experience if that is at all helpful. 🙂
Delete- Tamara R
Oh no...the 5 pounds was for the month of June. Then, I put on a bit more on vacation which didn't help the cause. I just wanted to be at least the same weight as when I had my pre surgery final appointment, but that's looking more challenging. Yes, I know 1- 1 1/2 is more sustainable for weight loss so that's where the 5 for June was from. As I said to Tamara, my weight loss of 40 pounds between January 2023 and October 2024 was more a result of lack of interest in eating due to grief and depression than anything intentional. I don't recommend that for weight loss, but I seem to have returned to my bad previous habits, which resulted in putting in so much of the weight I had lost.
DeletePhew! 5 pounds a month is doable! I'm aiming for a mere pound a month which is ridiculous, but if I exceed that I'm so happy! Indeed, for me, a low target encourages me to go a little further.
DeleteHave you tried keeping a journal of everything you eat and drink? When I had to do the elimination diet to find out what was causing my stomach issues a number of years ago I did and it was very handy to see from day to day.
ReplyDeleteI have but all it did was show me what I know. Too many extra mouthfuls, which is the behavior that needs to change.
DeleteI’m off the rails again but with vacation, stopping in Hershey at Chocolate World on the way home, parties, DD’s boyfriends mom bringing us bakery treats, DD surprising me with Wingstop on the way home last night, and a variety of can’t miss coupons and deals popping up…I can easily see my errors ;) I’ve had lots of fruit and water and have been cooking at home but all the extras are adding up. I do have a free morning so I suppose I could put down the phone and pick up some weights. Maybe. JoAnn
ReplyDeleteI need to remember to compensate ahead of time...like Friday before going to a supper club. I know I'll have the delicious baked potato with y main so prior and after, need to eat low cal, higher protein, low carbs.
DeleteSam, I find that always having a small package of almonds, with me, about 100 calories worth, is so, so helpful in stabilizing my blood sugar level when it starts to dip. It's almost a miracle food with regard to how it stabilizes me, and quiets my brain from the food noise. They are such a modest amount of calories, they can be ingested as a snack or prior to a meal out, both to really good effect. Aldi's sells them for a reasonable price. I do their version, vs. making my own, to prevent their becoming stale.
DeleteNO fail! Banish that word. You maintained your weight. You walked 10 miles. SUCCESSES!!!!!! Any strength work is a plus. Suggest that during a favorite TV program, once daily, during each commercial do 3 sets of 10 of 1 or 2 moves. (I like our local evening news channel). Denise Austin offers YouTube body-focus workouts. In crap weather, I've done several of hers to get a full body workout and some cardio. https://www.youtube.com/@DeniseAustinTV/videos
ReplyDeleteBaby steps. Building healthier habits takes a good dose of "tincture of time". :-)