Anyone want to shape up in 2018? A continuing journey.......

It's been a hectic week and I haven't dropped by, it sounds like everyone is making progress when you are running or exercising keep up what works for you.

Sprunkn don't despair, you had a birthday and after this week you'll be back in the swing of things. Well done on motivating yourself with magnets everywhere that's an awesome idea.

You could try to focus on portion sizes and calories/meal. When losing weight it's predominantly about what you eat. If you want to lose weight it's about changing what you eat and sticking to your new eating habits in conjunction with lots of exercise. Exercise is important in maintaining your muscles, bone strength and I know RR can fill you in on more reasons to keep the exercise up. But I'm here to promote nutrition. Remember what you put into your mouth is essential to your expected weight loss outcome.

Have you tried an app? My fitness Pal is easy to use. I know it's tedious weighing your food for every meal but once you get in the swing of it you realise how many calories is in certain foods. Once you have logged a food or exercise, it's saved for your next meal. This app is easy to use. Pm if you need help with it.

Let's look at 1.76 ounces of certain foods (grilled steak, apple, chocolate and hot chips) and compare calorie content. This example is ONLY comparing calories NOT nutrition content. It's basic so everyone can see how many calories are in different foods that weigh the same.

Grilled steak =98 calories
Apple =27 calories
Chocolate bar = 264 calories, (remember chocolate has both fat and sugar).
Hot potato chips = 120 calories.

Treat foods includes alcohol, foods high in unsaturated fats and high in sugar.

If you are trying to lose weight you want to aim to eat 2-3 treats per week. An example of a treat food is 2 standard glasses of wine (3.38 oz) or 0.88 ounces of chocolate, 1/4 of a meat pie or 1\2 a sausage roll, 2 thin sausages, 0.67 oz honey or jam, 1 can of soda, 2 small scoops of low fat icecream, 1 small piece of plain cake, 6 small lollies, most muesli bars (due to high fat & sugar content).

Just remember losing weight is like a bank account if you put lots of money in (calories) your account will grow (your belly), but if you spend lots of calories your belly will shrink. Excess alcohol and sugar in your body all turns to fat and ends up around your belly.

Everything in moderation and you'll live healthier and longer.

I skipped my run this morning and I didn't feel great about it. So, when the child went to sleep I trundled into the cold for a moonlight jog. The moon is nearly full and it was very bright, the lake is half thawed, and there was a gigantic halo around the moon, we call it a moondog. I felt strong, have you ever felt like you were a battery and your feet are absorbing power and energy through from the Earth? I love that feeling.
I pushed to 3 miles so I feel good sittin here munchin some carrots with a bowl of green.

rgambs said:

I skipped my run this morning and I didn't feel great about it. So, when the child went to sleep I trundled into the cold for a moonlight jog. The moon is nearly full and it was very bright, the lake is half thawed, and there was a gigantic halo around the moon, we call it a moondog. I felt strong, have you ever felt like you were a battery and your feet are absorbing power and energy through from the Earth? I love that feeling.
I pushed to 3 miles so I feel good sittin here munchin some carrots with a bowl of green.

You got past the two-mile mark. Good job, rgambs!

Sprunkn7 said:

I'm really going to buckle in now. I'm starting the whole 30 tomorrow. I've done one successfully and one not. It will put me back on track. It's a pretty strict thing but it's only 30 days and the reintroduction worked for me for 2 years so I know it's not a "crazy" diet. What can be crazy about eating whole real foods? I felt better, more alert, more calm and was definitely healthier! My blood levels were the best in my life, my inflammation symptoms were gone and I suffered no diverticulitis in those 2 years, Having belly issues in no fun and even though I have been eating pretty healthy since Jan. I know I can do better. Tonight is going to snow so after work I'm coming home and getting my menus for the rest of the week in order. The most important part is planning. With no food idea in front of me I tend to slide to bad habits.
I'm happy with my progress but kicking it up will make me happier!

Good luck!

I changed my fitness goals to 0 workouts and sedentary life, so now it has me at a daily ration of 1400 calories. If that is accurate, and will actually result in 2lbs/week loss, then 4-40 minute runs should subtract around 2000 calories from the equation, and maybe get me close to that extra pound.

RK,sorry to hear about the shoulder.You know I'm sympathetic.Def do your PT and keep icing every day and have Mr RK rub your shoulder,tricep and the muscles along the rear scapula to keep the blood flowing and stimulate healing.If you can do nothing else just walk.

Gambs sounds picturesque.

RKCNDY said:

Thanks rr, can't get into PT until March 17. Hopefully that will take care of everything. Don't want to go in for an MRI.

The Mr RK stuff can happen right away:)

First weigh in with the new trainer. Down 6 pounds in one month! Still a ways to go, but this is a good sign regarding hitting that plateau I mentioned a few pages back.

Sprunkn7 said:

markymark550 said:

First weigh in with the new trainer. Down 6 pounds in one month! Still a ways to go, but this is a good sign regarding hitting that plateau I mentioned a few pages back.

Another whole 30 day under my belt!

I had to look up your diet since I had never heard of it. Sounds tough, so stay strong and good job for another day down!