Healthy habits, healthy mind

[Nuffaluff]

I have wanted to lose a bit of weight for a while now and tone up, but I’ve been finding it very hard, so I’ve decided to try something new and wondered if anyone would like to join me.
It’s not a diet as such, because I want the focus to be more on being kind to myself and treating myself right.
Here’s my problem with diets: people lose weight and put it all back on when they go back to normal
They are relentless - they get boring, so you give up
It feels like you are punishing yourself
They get too competitive. People feel bad if they have more weight to lose than someone else, or they feel guilty if they slip up.
So, I’m going to try creating healthy habits for myself. I’m going to do a maximum of four new habits at a time to start with. When something truly becomes a habit, then that becomes something I ‘just do’. I will stick to each habit for a week, starting on Saturday (as weekends are hardest). Here are some examples of habits I have thought of:

• having one meal of carbs a day
• having three alcohol free days per week
• going for an early morning run or walk every day
• keeping a diary every day
• do something ‘self care’ every day, e.g. paint nails

I will do it for a week at first. I I like it/ think it’s easy enough, I’ll keep that habit and add a new one. Otherwise I’ll swap it out for another one. So, if one week I try fasting until lunch, then I get fed up with that, the next week I’ll try one snack a day only. As you can see, the emphasis is on health and happiness, rather than beating myself up. I’ll record it in bullet journal style.

Sorry you slept badly @Nuffaluff. It really doesn’t start the day off well but I found being vigilant that I would use it as an excuse stopped me being lazy.

I don’t know how many people use FitBit but we could have a steps competition on that? Workplace challenge or weekend warriors? That used to spur me on.

This morning I did another Joe Wicks hiit class 30 minutes today and a cool down afterwards. I am going out with some friends for dinner tonight so I am going to check out the menu at home and make a healthy choice before I can smell any chips. I lost the other of my period pounds today so back to Fridays weight. Hopefully there will be more off tomorrow as I have been exercising and watching the calories but interestingly enough you can put on 10 pound of muscle relatively easily if you are low in the muscle department to start with.

Our antenatal class doesn't finish until 8pm on Tuesdays so it meant getting a drive through on the way home 🙈 so bad but oh so good!

A poor night's sleep is the worst, especially as it can leave you craving the carbs and sugar for a quick pick me up the next day. Are you able to factor in a short nap to give you an afternoon boost?

I added to my weekly nutrient list with banana, blueberries and cashews yesterday. It always gets harder as the week goes on to add new bits in!

Building muscle is fantastic, your body burns calories just to keep it! I'd definitely recommend strength training as part of a daily workout routine

I did much better yesterday with a good night’s sleep last night, 15000 steps, no alcohol and mindful eating. I ate a packet of crisps and a little chocolate mindfully too! (My normal eating pattern on heavy period days would be two packets of crisps, half a pack of Jaffa cakes, and a couple of chocolate bars and then eat dinner too!). Could not face yoga though or weights.
I’m doing okay today, but feeling really rough again, so I’m taking it easy. I’ve found a nice 15 minute video for period cramps, so I’ll do that later.
I’m only aiming to maintain my weight by the end of my period now - it’s too tough for me as I have no energy.
Next week I’ll be fully forging ahead again!
I’m glad to hear others are still feeling positive. Have a good day!

@Sairafina could you leave something cooking in the slow cooker to have when you get back from class and have a small snack before class?

@Nuffaluff Keep going you can be strong and resist the crap even if you don’t do as well with the steps as you normally do.

I only managed 11k steps yesterday. We also had arranged to go out with some new friends and although I stayed off the booze through volunteering to drive I didn’t want to ask for an off menu salad when salad wasn’t featured on the menu. They picked somewhere with W great veggie and vegan menu so I ordered what I thought was the healthiest option vegetable and red lentil pie with mash and mushy peas and managed to get away with sharing a dessert with DH. I still am up 1.5 pounds this morning. But instead of giving up I did another Joe Wicks hiit video with dumbbells so after 4 days on the trot for exercise I’m a bit achy 🤕

I think I need to really believe that it’s ok not to win all the time but keep trying to win or you loose for sure

To be honest @Dashel, being on this thread is keeping me going. I’m accountable to you people on here! I would have fallen off the wagon again otherwise. I think you’re right. If you have an off day, don’t give up, try again.
The problem with a lot of diets, for me, is your have to stick to the rules and if you don’t succeed in that for a day, you feel like a failure. Well, I do anyway. And usually, I’ve I feel I failed I think ‘well stuff it, I might as well give up’. Hence my change in tack.
I’m a little hungry now, but I’m not going to eat until dinner.
I just did some weights - only 15 minutes, but that’s okay.

Another day another hiit class and another half a pound on. It is very discouraging seeing as I have been good with my food. I’m hoping it’s muscle and water retention as otherwise I might as well be eating cake 😦 Rather than feeling sore and dragging myself out in all weather or doing laps of the house to get steps in. Sorry not so positive today. I had to force myself to do the hiit.

I think we all need to accept that this isn’t so much of a diet as an ongoing lifestyle change. It’s just not possible to eat and drink whatever we want and be healthy and feel good.

It was a one off on Tuesday, usually we eat before class but had a meeting with our architect beforehand so no time for a proper dinner.

@Dashel are you taking measurements along with weighing yourself? Sometimes there is no movement on the scales but the inches are going in the right direction.

@Nuffaluff you're right, it has to be thought of as a lifestyle change rather than a diet. Diets are implied as short term with a final end goal whereas to maintain for life, you need to find a sustainable long term way of keeping healthy.

I've added watermelon, guava, asparagus, kidney beans and onion to my list. Treating myself to a pedicure this morning as I can no longer reach my toes! I've found rewarding myself with non-food items really good for keeping weight down.

I haven’t updated for a couple of days. I hope everyone else is okay. O hope you’re feeling a little more positive today @Dashel and that you enjoyed your pedicure @Sairafina.
I weighed myself this morning after a week of no weighing and I’ve lost a few ounces. I’m 10 stone 6.4lbs now! I was very up and down last week but should stick to things this week as I’ve got loads more energy.
I’ve changed what I’m doing this week. I’ll still try to eat mindfully, but I’m going to do calorie counting again. 1350 calories and I won’t eat back all of my exercise calories. I’m also not having crisps or any biscuits this week. I’ve done well with this so far yesterday and today. I’ve just had some nuts instead, which is much healthier - actually nutritious, unlike skips.
I’ve got another eating target. I’ve decided I love my breakfast bread products a bit too much, and they don’t fill me up until lunch, so I’m going to have porridge every day. I know it’s good for you but I can’t think why so I’m going to google in a minute.
I’m going to continue with water drinking, four alcohol free days and 15000 steps.
My new exercise goal this week is to go to the gym five times. Three classes booked which means I’ll have to make a real effort to go after work two more times.
That’s it! I’m feeling positive. I wondered about weighing myself every day, but I’m not sure if that’s going to encourage me or not!

@Sairafina no I didn’t take measurements I know I should. A pedicure sounds Devine I hope you enjoyed it.

@Nuffaluff I’m glad you have more energy and the scale is heading in the right direction! Sounds like you have a very healthy week planned and I hope you enjoy your gym time.

I am currently 11st 2.5 pounds so up a tad, which of course makes me feel crappy. However we had friends come to stay and ate on on Wednesday so I guess it could be worse. I’m still not drinking alcohol and tried to be as good as I could be without inflicting diet food on everyone.. after a HIIT class Monday to Friday last week, I had a rest day on Saturday, spinning on Sunday and a hilly bike ride this morning with DH, my arse is so sore, my back is sore and my legs ache.

I am going to cut down on the carbs again and hope the scale starts going down again soon.

Hope everyone hasn’t disappeared on me!

I have had a few days off the exercise as I felt really rough, I think I may have gotten a bit carried away. Although my diet has been ok I haven’t been doing the high protein low carb bit and it has made such a difference to my hunger levels. I’m starving. Overnight oats with protein powder in the fridge for after spinning tomorrow.

I also purchased a Philips Lumea device which arrives on Monday. I still want to makeover myself inside and out.

Hi @Dashel
I haven’t disappeared. I’m still doing everything and staying positive.
It sounds like you might have been overdoing it on the exercise - it’s good to listen to your body. I hope you feel much better soon.
I’ve lost some weight on the scales and I’ve definitely lost some from round my tummy. I feel so much better now my clothes fit better. 4.5 lbs to go until I reach my first goal of ten stone (but tempted to try for my ‘ideal’ weight according to BMI).
I don’t think I’ve ever stuck to anything for longer than three weeks!

I think that would be 9 and a half stones.
Is that silly to aim for? I don’t think I’ve been that since I was 18!
Plus I don’t want my bra cup size to go down.

This week I’m carrying on with water drinking, calorie counting, no biscuits or crisps, 15000 steps.
I’ll have another go at 5x at the gym because I didn’t manage that last week. Maybe that’s overdoing it, but two of those sessions are yoga, so maybe not.
I’m also keeping four alcohol free days, but I overachieved on that last week! I’ve weaned myself my daily drink and it’s weird because I don’t miss it. At all. In fact I had a small beer last night, really enjoyed the taste, but then felt so dehydrated and had a horrible nightmare!
I’ve got two new habits to try this week- daily journaling and just one square of dark chocolate a day. See if I can wean myself off the sugary stuff.
What other nice things are you trying apart from the Lumea dashel?
I had gel nails done and I really want them done again. They’re expensive, but every time I look at my nails I feel happy. My nails are normally a dry, peeling mess and I find them very annoying.

@Nuffaluff I’m relieved you haven’t disappeared! I am so pleased that you are so postive and doing so well! I am aiming for 9st at 5 foot three, but if I got to nine and a half and looked good then that would be amazing so I don’t really don’t think you need a fixed target.

Three gym sessions plus two yoga is probably perfect! As long as you keep a decent level of steps up 🏃‍♀️

DH looses weight so much easier than I do and so doesn’t really get how much it plays on my mind. It annoys me as I know with a moderate amount of effort he would have a six pack and real definition on his already solid arms.

Even when I was running 2 x 8 or 10 miles plus a parkrun plus weights most days and a calorie counted diet he would do better with his weight loss and exercise gains - from his only exercise a weekly park run.

I forgot why I came on here to post (moan) I finally got DH spinning today and yesterday, but after spinning today, we went to breakfast at a local cafe before supposedly going for a 4.5 Mile flat river walk with a nice cafe and the halfway point, however we took the wrong path and ending up walking up a very step path at a brisk pace for an hour without stopping and in total managed a nine mile hilly walk. My legs are so sore so yup totally overdid it again today. Tomorrow will be yoga and as many steps as I can manage.

I want to get a pump class or two this week and try and get my steps up a bit. Due to feeling rough, there were three days under 10k last week and I don’t want that to be the case this week. Although no walks like today’s!

Hello
Do you mind if I join you?
I need a healthier routine to cope with the symptoms of peri-menopause. My main problem is disturbed sleep which leads to needing a sugar rush mid afternoon to stay focused at work.

So my habits are:
-no drinking in the evenings if working the next day (I rarely drink in the week but I am going to be stricter with myself).
-Go up to bed at 10 so I am asleep by 10.30. This will be hard!
-Stop reading the news on my phone whilst brushing my teeth before bed.
-exercise 4-5 times a week. 4 video workouts in my living room and one decent walk, hopefully with a friend.
-drink plenty of water during the day and less in the evening

A couple of kilos less wouldn't hurt but not my primary goal. I'm hoping a couple will gradually drop off with better sleep / less sugar.

Hi @clearsommespace, please join in, more people is more inspiration and more support.

I have given up alcohol for the last few weeks, it’s made a massive difference and I would really urge anyone else to give it a go for a month and see how you get on.

Are you struggling with sleeping?

Thanks for the welcome.

I don't have any problems dropping off but I wake in the early hours and can't fall back asleep until about an hour before the time I have to be up.

That’s unfortunate, I hate it when I don’t get enough sleep. Do you think it could be stress related and things playing on your mind waking you up?

I’m pretty achy today so not planning on exercising, I’m struggling to want to get my steps in, it’s very windy and wet here and feeling achy doesn’t encourage me to me to want to go out for a walk.

Why are healthy habits so much harder in the bad weather?

I find a little gentle exercise helps with the achiness but bad weather and a gentle stroll are not really compatible. Did you manage any yoga?

The wakings are definitely physical. I feel so alert that I have to get up.
Occasionally worries prevent me from falling back asleep easily. But usually it's just a question of waiting until my next sleep cycle.

So I did everything I said I would. It didn't change anything on the sleep front. This afternoon will be tough without sugar!

I did a 45 minute body balance class on my Les Mills app. There is a 10 minute meditation on the end so it’s nly 35 minutes of stretching but it’s so good for my mental health as well as anything else. It gives me a lovely sense of peace afterwards.

It’s still very stormy here so I decided to rest my lower half and have done a arm dumbbell workout instead. I will try and go out for a walk later, if it’s not too bad. I managed 8500 steps yesterday.

Have you looked into magnesium tablets as I believe that helps regulate sleep? There was also a study that said a kiwi fruit before bed helped with sleep. I take multivitamins from Wilkinson’s as a back up for my diet.

I didn't know that about magnesium. I have bought some today. I hope it works!

I also bought some chocolate to get through the afternoon. Oh dear!

I hope it does work, I love the Big Bang Theory and Sheldon made a comment about taking expensive vitamins, what’s the worst that can happen - expensive urine. I imagine as long as we don’t take more than recommend doses that taking them can’t hurt.

I got out for a half hour walk at lunch time which I find helps me mentally as much as anything and I finally had enough energy to work out how the IPL worked and used it on my lower legs. No idea if it will work but I want to feel good inside and out and I know it will take a while to work but I won’t be exposing my legs for a while without tights and you can still shave between treatments.

I have noticed that my waist is going in at the sides, unfortunately that makes a roll of fat around my stomach more noticeable 😫 I know that you can’t choose where the fat comes off and if I thought I could cope with liposuction I would pay for it to be done everywhere. It looks so violent and I’m very very squeamish.

I hope nobody minds me posting so much, I find this thread is a bit like a diary at the moment.

On Sunday morning my weigh in was 11 st 1.6 pounds, then I did my spinning and massive hill walk and overnight I gained two pounds despite being under my calories and not eating exercise calories.

After loosing roughly one pound yesterday and another pound today, I’m now 11st 1.2 pounds this morning.

I’m presuming that when I push myself so hard I get DOMs tear my muscles and retain a boat load of water which seems to go over a couple of days. It seems to be a pattern but it is really disheartening at the time.

I so want to be under 11st for my birthday in two weeks but my progress is more slow and steady than drastic crash diet. It probably doesn’t help that because I’m exercising for the first time in a few months I will have gained some muscle so have probably lost more fat than the scale shows but I’m still disappointed that I have not lost more.

My head says you are making progress with your fitness and that i didn’t gain all the weight overnight so I won’t loose it overnight and so I need to suck it up and be patient but the petulant child in me is saying screw this make a cake 🥺

Hi everyone and welcome @clearsommespace!
Keep going @Dashel, you know this is better than a stupid crash diet. I reckon you must be incredibly fit.
Sort for not posting for a few days, I do intend to keep posting using this also a bit like a diary, like you Dashel.
I’ve started back at work properly- the kids are in - no social distancing whatsoever! Hey ho. It’s been a bit crazy. Good crazy, but crazy.
I’ve been sticking to it pretty well. I’ve been drinking water, going to the gym, reaching my step count, not overeating.
I got disheartened the other day because my weight went back up by two lbs and I had been sticking to it! Annoying. It’s hormonal probably.
Then I was really hungry last night, thought ‘fuck it’ and ate stuff, including crisps and a whole packet of jelly beans.
What do you know? I weighed 10 stone 3.5 lbs this morning, so I’ve lost two lbs from my lowest weight since I started. 3.5 lbs to go until I reassess. Ridiculous.