IKWYDLS - Tricountability
19 watchers
Feb 2023
7:07pm, 10 Feb 2023
2,700 posts
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Totriornottotri
GM that is inspirational- any tips - I feel accountability and staying the course is my problem. I have put things in place to sort it this time but wished it was easier. GimmeMedals
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Feb 2023
7:08pm, 10 Feb 2023
2,701 posts
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Totriornottotri
95.6kg today - 1.9kg so far. Hitting protein and calories. Day by day.
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Feb 2023
11:19pm, 10 Feb 2023
24,375 posts
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GimmeMedals
Well done on the last so far, 2triornot2tri. One day at a time is all that is needed. Or even an hour at a time if necessary. My big change has been mindset. I'm less focussed on the scales and concentrate more on the day to day process goals. In August, I paid a lot of a money upfront to a PT who has helped me with diet, fitness, behaviour change and accountability. Fortunately it has worked - I had quite a wobble when it came to handing over such a large amount of money with no guarantee that anything would change. But it has, and my OH has also lost 3 stones, so a bonus BOGOF! In the beginning, I concentrated simply on calories in and doing some resistance training + 10k steps a day. Since then I've changed behaviours and added things gradually, building up over time. Things I've been incorporating: - daily 30 mins cardio of some sort - 4 meals a day, eating about every 4 hours to keep boosting the metabolism and log everything on MFP, being completely honest. Batch cook if you can, so you don't need to prepare every meal from scratch - resistance training to build muscle - drinking lots of water each day - understanding how the brain works, resisting changes to long established habits - it's not simply a matter of will power! - have one thing that you do each day, no matter what, so that you always have at least one success a day - mine is to do 10k steps. I've recently added running every day, which I'm now really enjoying - at bedtime, I review the day, looking for the positives (on some days, getting out of bed might be the best there is, but it is still a positive) and plan for one thing to make the next day a success - if necessary, split the day into sections, so if you have a blip at some point during the day, you don't write the whole day off. eg if you eat too much at lunchtime, the next part of the day starts after lunch with a clean slate and the opportunity to make healthy choices for the rest of the day (behaviour/mindset change!!). Nothing earth shattering - it's all common sense - but has been so hard to follow in the past. I think it's the way I think about it that has changed. After years of trying to lose weight through cutting things out or being on ridiculously low calories, I've accepted a much slower weight loss but in a way that I can maintain indefinitely. I weigh and measure each week and if the scales don't show a change, I look at how many centimetres I've lost off my waist, hips and thighs - literally put the tape measure around me and add on the extra - and that gives me enough incentive to keep going. Sorry for the long post but I hope there's something in it that helps. |
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Feb 2023
7:14am, 11 Feb 2023
2,702 posts
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Totriornottotri
Really useful - thanks
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Feb 2023
7:31am, 11 Feb 2023
13,106 posts
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Alice the Camel
It makes sense that if the mindset is right, the rest will naturally follow. Unfortunately it’s the mindset that a lot of folk struggle with!
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Feb 2023
7:39am, 11 Feb 2023
2,703 posts
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Totriornottotri
So confession time - I’m paying £60 for someone to hold me to account. They’ve given me a calorie number and protein goal but other than that I’m doing the training/nutrition myself. They’re just there to be the drill instructor. 95.2kg this am down 2.3kg in a week. Quite why spending money and the idea of letting a random scouser down has made me do this rather than doing it for my health, my family, and all those great reasons is unknown. Alongside journaling and over sharing on socials hopefully I’ll get the weight down. People say - oh but you’ll just bounce back - to that I say I have been athletic and slim most of my life and this calorie abuse I’ve got trapped in is just a bad habit. |
Feb 2023
7:52am, 11 Feb 2023
2,475 posts
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Jaks
Exactly Alice the Camel, that is what my problem is. Thanks very much for the post GimmeMedals. I did the one day at a time scenario when I gave up alcohol and it’s from giving that up that I’ve put the weight on as I’m now a sugar addict 😂. I’m now going to employ the same tactics to losing weight and see if I can change my mindset. I’ve started a weeks holiday from work today and decided today was the day I’d start back eating healthier. Going to start with writing down everything that I eat during the day. I only want to lose 10lbs, I don’t want to be a skinny minnie I’m to old for that 😉 but my main impetus will be to eat more healthier and hopefully the weight will come off. Day 1 starts here. |
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Feb 2023
7:59am, 11 Feb 2023
2,476 posts
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Jaks
Sorry 2triornot2tri, it took me so long to write my post I missed yours. Well done on your weight loss that’s a great amount to lose in a week. I understand the paying someone. I used to go to SW classes to lose weight as I couldn’t lose it on my own. We used to work as a campsite wardens for the summer and we then travelled for 4 months around Spain and Portugal for the winter and inevitably I put weight on. I then went to SW before the season started so I could fit back into my work trousers. |
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Feb 2023
7:59am, 11 Feb 2023
24,378 posts
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GimmeMedals
I used to find that paying someone to attend a weight loss class (Weight Watchers or Slimming World) didn't make any difference to my ability to stick to a food plan, but the initial daily and now 2-3 times a week check in with my PT/coach has. As soon as I started to show signs of drifting (at about 8 weeks, my usual falling off the wagon time) she was straight in, talking me through strategies and reminding me why I'm doing this. More loss - well done 2triornot2tri  Losing is a good motivator isn't it. Lots of people do put weight back on again, as we all know, but there is no reason why we can't maintain the new habits - as long as they are sustainable - for life. I'm fortunate that OH has joined in, so we are both keen to eat more healthily long term and keep the exercise levels up. I think I'll continue calorie counting and weighing out portions as they are easy things to do and keep weight in check. Interesting that you mention journalling - that's become quite popular now and writing thoughts down does seem to help. I do it at bedtime, to review the day and look for the positives, but others prefer to start the day with gratitude and setting out their plans. |
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Feb 2023
8:01am, 11 Feb 2023
24,379 posts
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GimmeMedals
Hi Jaks - it took so long to write my post in response to TT, that I'd missed yours
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