Week 4 of 52 small changes - all welcome

[OddSocksHighHeels]

So we are now onto week 4! Carrying on with getting our daily water intake, aiming for 7-8 hours of sleep and getting in routine activity.

This week: keeping a log of what you eat and drink in a day.

Track each item that you eat or drink in a day. Measure food if necessary to get correct information.

Don't skip a day just because you think you haven't done well.

Evaluate your appetite from 0 (extreme hunger) to 5 (stuffed full) and aim to always be at 1-4.

Monitor how you feel before eating - stressed, bored, happy, etc.

Things that you can mistake for hunger:

1. Not eating a good balance of nutrients. Try having a snack of fruit and nuts (not the chocolate bar!) and see if that helps.

1. Emotional hunger - try going for a walk, chewing gum, listening to music, whatever works for you.

1. Sleepiness - take a 10 minute walk, drink a cup of green tea or eat a healthy snack

1. Thirst - see if having a glass of water gets rid of the hunger you're feeling.

Link to last week: www.mumsnet.com/Talk/general_health/2544980-Week-3-of-52-small-changes-getting-more-active?pg=1&order=

Oddsocks be brave :)

Going pretty well today, lots of water, okish sleep, half an hour walking in the pool during DS1 lessons and writing down food.

Lapsed with the water and been up since 2 am. Otherwise, mfp completed, walked to school as opposed to drive :)

Allguns 2am - ouch!

Sleep much better, Fell asleep for 1 1/2hrs on the sofa and then moved up to bed, so clocked up 8hrs total. Fitbit says the average this week so far is 7 1/4hrs, was just under 7hrs last week. Gradually improving.

15,000 steps and quite active yesterday - lots of walking, some yoga and lots of catching up cleaning. I'm watching an old ankle ligament injury that keeps twinging . So have strapped it up today, I have a much less active day ahead as I help in school in the morning.

I have logged my food, I am on just over 1400 call a day, based on my Omron scales body composition calculations and also Fitbit calculations for resting metabolism. Sometimes I eat more, and sometimes I eat less. I'm not good at breakfast tbh, but tend to go with how I feel. Sometimes I'm not hungry and some mornings I really want something to eat. I have some chicken broth cooking in the slow cooker for soup/stews etc. later this week.

Water crap today. Off home to drink at least 1l then pee all night

Funny that so many of us are struggling with the water.

Had banana, 2 clementines and 2 big, fat dates for lunch.

Just having a bag of mini cheddars and doing steak and kidney pie and sprouts tonight. And gravy

Water - rubbish
Walking - rubbish

Oh dear. That last bit of water seemed to have gin and tonic in it. Not sure how that happened..

bewitched for me it is being busy and rushing round and simply forgetting. Alarms don't work for me as am in classes and meetings so don't like having my phone out. An I guess it's just not habit yet.

Also not helped by forgetting my water bottle today.

I've had a rubbish day again. Feel really tired but think I slept well. Suspect it's all due to lack of water. Have been really bad at drinking at work. Need to try harder

Hope the ankle's ok quirky. G&t sounds lush DrDiva, damn dry January!

Eating ok today. Would have been better had we not stopped into the bakery and grabbed sausage rolls and caramel squares for lunch Oatmeal for breakfast and curry for dinner. Activity good, dd had a dental check-up so we walked down to the dentist and I did a 9 mile run this afternoon. Water good also.

Sleep? Arghh the bane of my life atm. Dd decided at 1.30am she wanted to get up for food/play/tv/whatever she could think of to try and get me out of bed. Took me forever to get her back over and we both ended up upset :( I'm dreading tonight already.

Slept well, drank a reasonable amount of water and been for two lovely walks today.
Haven't recorded a single morsel of food but have had lots of fruit and veg. Also had 2 fairy cakes but I was actually hungry at the time.

You're right DrDiva it's about establishing new habits. It's just so easy to forget when you're busy.

Turns out that I'm excellent at logging - just not so good at at keeping to the calorie limit apart from that I'm very poor at nutritional balance so I need to focus on this a bit.

Velocity If think if you go over one day or then under another, I don't think it's a problem. I think it's about averaging out. I low carb, so find try to make it under 50g carbs and try to make 30% cals from protein: which is actually very hard! I try not to beat myself up about it

Does anyone want to pal up on mfp? It can be quite helpful to support each other.

Nearly 7hrs sleep (dd2 woke at 5:45am), and I think af is due soon, as I felt crampy too. Have been very grumpy too .

Quite active, with 10,000 steps yesterday, the ankle is not too bad, but my knee is a bit sore. I have strapped it up and attempted some yoga for pmt poses, with weird leg variations for my knee . I will try the yoga camp today, but we have a virgin man coming at some point to put in a new phone line, so I will have to fit it in, somehow...

I'm still keeping up! I'm amazed frankly so thanks oddsocks!

I know, I'm amazed at myself for keeping it up too! Having to keep starting threads is helping with that I think!

I got a full 6 hours uninterrupted sleep last night thank you dd!! Yay I am like a new woman today.

Hit the gym this morning and went for a walk with dd once she got out of playgroup. Activity, check. Only 300ml of water to go, check.

Food wise decided to up the protein a bit today as I've been a bit low recently. Consisted of scrambled egg and smoked salmon for breakfast, ramen chicken soup for lunch and fish, spinach and steamed veg for dinner. Skipped the poatoes as I've been eating loads of carbs in the shape of bread, potatoes and pasta lately.

Haha! Only 48 to go

2 Poached eggs on w/meal toast and O/J for lunch.

Half Pizza express meatfeast tonight.

And wine.

Less than 1L of water, probably walked a mile ish

I do have a reputation for being a bad influence/example to keep up

Some delicious food!

I made a chocolate berry smoothie in the nutribullet for breakfast, had bacon and avocado salad for lunch and meatballs in coconut sauce with courgette noodles and lots of veg.

11 000 steps, and strapped up knee not too bad. Plenty of water and now I need to get ready for bed soon.

Water going great!
Sleep terrible but did clean my face before bed.
Activity ok. Went to the pool in the morning but it's hot and humid here and can't be arsed.
Food tracking ok.

B chicken, egg, salad and mayo 2 co offer with double cream
L chicken, egg, salad, satay source 1 coffee with double cream
S Pate, carrot sticks, small pice feta with spinach, hunk of Cheddar.
I'm doing BIWI's bootcamp

ICJump that food sounds delicious! I low carb, but just can't quite manage the bootcamp. I am much better at baby steps .

I had 6 1/2hrs sleep, as dd2 woke at 3am but we both went back to sleep. Of course, if I had gone to bed at 10pm rather than 11pm I would have clocked up 7 1/2hrs. I did sleep in to 6:30am rather than 6am. I'm not sure I am going to average 7 1/2hrs, but more like 7hrs. Must go to bed earlier!

It's all gone a bit to pot because I'm so busy at work. Just place marking in the hopes that seeing this on my Threads I'm On will remind me to do something

That reminds me I have avocados to use up quirky. I might team them up with bacon tomorrow, good idea.

I'm on the naughty step today

Made pancakes with strawberries this morning. Then took the littlest to town. Food wise we had a burger king and then then a huge slab of chocolate cake in a café I've had no water either, just coffee. Will try and redeem myself with roast lamb tonight - that mum made so no faffing for me tonight.

Pose the only thing that is coming out well today is activity from walking about all day and I've a run scheduled in for tonight. Sleep wise 7 hours so really good compared to the last few weeks, hoping dd has turned a corner.

I felt really tired this afternoon as I had disturbed sleep and had hardly any water as I spent the morning at a friend's. Trying to catch up with the water now.

I have done 10,000 steps and my knee feels loads better - hurray! Will attempt to try and fit in yoga but I am usually fit for nothing by the evening.

Sirona I had a coffee, a cup of tea and a chocolate biscuit in my friend's kitchen for breakfast . I did have veg and cheese omelette for lunch and will have the rest of the Thai meatballs with tomato/coconut sauce and courgette noodles. I think it's all about balance and not feeling guilty if you aren't perfect.

I have finally caught the cold everyone else has had so generally feeling pants. Think I will bow out for a wee while folks. Be back when I have some enthusiasm for life

Sorry ginger, hope you feel better soon.

Really impressed with your steps with a dodgy knee quirky.

It's nice to have company on the naughty step Sirona

I had prawns and avocado with balsamic and olive oil for lunch.

Slice of edam and packet of mini cheddars just now.

Steak, chips and green beans tonight.

No walking and not enough water.