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Day 10: Set a realistic goal
My realistic short term goal as per the book is to lose 5 pounds. I did reach 182 on Monday ( Istarted at 187) and have gone up and down a bit since then. As of this morning despite me thinking I did a lot of damage on my birtthday, I am again at 182. To make it easier to track (since my goal weight is 135) my next goal is 180. Sabotaging THought: Losing 1-2 pounds is too slow. I personally don't know if I agree that 1-2 pounds is what you should lose (p.114 of the pink book) and there have been comments here where faster weight loss inspired people to stick with their plan. I do understand that for people who have a lot of weight the number may be faster and people with less weight may lose slower (or risk losing mucle). I do realize that regardless of what the scale says, I need to stick with the plan. Everyone who tries to lose weight will have good days (or week) and bad days (or week) the important thing is to not let success or failure change the plan. Often in the past as I mentioned before, I have rewarded weight loss with food, undoing all the hard work I put in. Today, I had a few bites of breakfast standing up, but rememberd to sit for lunch and dinner. Mindful eating is still a work in progress :D I hit the weights today, credit me! Did a full body circuit using 8 pound weights and my body wieght I will be on the treadmill tomorrow morning. My eating plan is to count calories and consume between 1400 and 1600 a day. Today I had: Breakfast - 310 Lunch - 750 Dinner - 465 Total - 1525 Lunch was about 300 calories too much :D Unfortunately this means that I only have approx. 75 calories for a snack and am at the high end of my caloric intake. Sigh, I cracked since I was soo hungry and had some popcorn. Next time I will make a better choice and have some fruit or something |
Hello buddies! Have been out of power and now back. Cool! I did read that post nelia. And took a break for a couple days and feel good again. Not losing weight at all but will still practice beck as it is so good to do. The habits are so good to follow. Im very interested in this primal thing you talk about. Is that paleo book? And IF is intermittent fasting? I always assoc that with skipping meals and wondered if it was good, seems to be working for you!!
Canuckgirl7, good job reaching your st goal! I think slow and steady wins the race! More tomorrow! Happy friday! |
Day 11: differentiate between hunger, desire and cravings
I started this at breakfast but didn't finish for lunch and dinner. Will try again Sturday or Sunday Sabotaging thought: I know the difference b/w hunger. desire and craving You might know the definition of the terms but when it comes to thinking of the difference in the application of meal choices, all reasoning goes out the window. It is too easy to label things hunger when it actually a craving and will probably go away soon, but if I (incorrectly) label it hunger I feel I need to eat. No exercise today, there is always tomorrow |
DAY 10
Set a Realistic Goal ☁ Nelia's SABOTAGING THOUGHTS I won't be satisfied until I get to my ideal weight. I don't deserve credit until I weigh 118 pounds. ★ Nelia's RESPONSE Find satisfaction in the journey, not the destination. This is about developing healthful habits, not about a final number. Every time you've evidence of developing those healthful habits is a cause for celebration. ☁ Nelia's SABOTAGING THOUGHTS Losing only 1 - 2 pounds each week is too damn slow! ★ Nelia's RESPONSE It may feel slow, but in truth, you're taking it off much faster then you put it on. Besides at this rate, worse case scenario, it will take you less than 2 months to reach your ultimate goal. By your birthday, you'll have cultivated the body and the habits that will last a lifetime. Spring will be here before you know it. And what's two months of slow progress when compared to the alternative, a lifetime of mediocrity and objectives not met? Take the slow progress and an exceptional life! TODAY Weight - 125.4 Body Fat - 24.3 points 1. Planned Diet. Meal 1 - Salmon salad Meal 2 - Couple of eggs Meal 3 - Tried to research the restaurant I'm going to this evening, but there's no online menu. It'll be meat and veggies of some sort. 2. Planned Exercise. Primal's LHT. YESTERDAY 1. Actual Diet. Meal 1 - Chorizo salad Meal 2 - Pork ribs Meal 3 - Smoked salmon tartare on a whole grain bun (FOUL) and a truffle. (Sigh. The bun is definitely NOT on Primal Path. But CREDIT for not totally going off the deep end and ordering the fruit juice as well. One mindful meal - Fail. Fail. Fail. As evidenced by the bun. Dang. There's always today, right this minute, to get back on track. 2. Completed Exercise. Primal's Move Slowly. Ran around the Royal Gardens. - - - - - - - - STARTING STATS Weight - 130.8 pounds Body Fat - 26.5 points Waist - 31.50 inches Tush - 37.75 inches Thigh - 23 inches Long Term Goal - 118 pounds, 18% body fat Second Short Term Goal - 119.8 Start Date - 2 December 2011 End Date - Number of Days - First Short Term Goal - 126.8 Start Date - 29 November 2011 End Date - 2 December 2011 Number of Days - 4 days |
canuckgirl7 Great job hitting the weights! CREDIT! And well done tracking the calories. You may be just a bit over, but it's great knowing where you stand. And most of all TRIUMPH for staying mindful about being mindful!
Hollyp Mark's Daily Apple is the Primal source. And yeah. IF stands for Intermittent Fasting. This guy does a great job of covering the benefits as well as the science behind the benefits. (Laughing!) But it's definitely not for everyone. As I mentioned before, I'm busy. So less is more works perfectly for me. What have you done in the past that's worked really well for you? Ladies have a great Saturday and I'll see you tomorrow! |
Hello friends!
Nelia the only thing that worked in past was double hour long cardios, bodybuilding diet and 3 hrs exercise a day. Love today! Got on scale and it said 133!!!!! Havent seen that in a while. There was nothing dif about this week either! Wish i did bc I would surely repeat it!!! Off to gym, swim later with twins, eat for every meal and master sticking to planned foods and not get lazy with that. Will work on that skill for a while. Hope the scale continues tonmove, I have hope today! Holly |
DAY 11
Differentiate between Hunger, Desire and Cravings ☁ Nelia's SABOTAGING THOUGHTS Although I need to do this (complete the hunger chart), I don't want to. This seems a big pain in my ***. ★ Nelia's RESPONSE Better a big pain in your *** than a big ***. Download the worksheet and commit to completing it for every meal you eat privately for the remainder of the week. It's one week and totally worth *** and thigh reduction! Besides this is a handy skill to learn once you reach maintenance. You want effortless healthful living? Learn to effortlessly discern between hunger and craving. ☁ Nelia's SABOTAGING THOUGHTS I must have a peppermint patty (cookie, Doritos, fish and chips) right this instant. ★ Nelia's RESPONSE Right this instant, you're experiencing a craving, and that's cool. But remember, you have the ability to ignore cravings. Drink some water. Brush your teeth. Read a book. Take a walk. 20 minutes later if you're hungry, find something healthy to eat and to tide you over until your next planned meal or indulgence. ☁ Nelia's SABOTAGING THOUGHTS That food was so tasty, I'd like to go back for seconds. ★ Nelia's RESPONSE That food was good. But will seconds make it any better? Wait 20 minutes and see if you're hungry. If you are, by all means have more. If you're not, ask what will bring you more satisfaction. Overeating food that you've already enjoyed or getting into that pair of jeans you haven't worn in 10 years? TODAY Weight - 124.8 Body Fat - 24.5 points 1. Planned Diet. FREE DAY 2. Planned Exercise. Primal's Moving Slowly. Long leisurely walk. YESTERDAY 1. Planned Diet. Meal 1 - Salmon salad Meal 2 - Nothing Meal 3 - Bacon, saffron fish and rocket salad. Two glasses of wine. One mindful meal - I tried. I really did. I made it about half way through and then picked up a book. (Sigh.) 2. Completed Exercise. Primal's LHT. Finally made it into the gym! CREDIT! - - - - - - - - STARTING STATS Weight - 130.8 pounds Body Fat - 26.5 points Waist - 31.50 inches Tush - 37.75 inches Thigh - 23 inches Long Term Goal - 118 pounds, 18% body fat Second Short Term Goal - 119.8 Start Date - 2 December 2011 End Date - Number of Days - First Short Term Goal - 126.8 Start Date - 29 November 2011 End Date - 2 December 2011 Number of Days - 4 days |
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You've twins? How old are they? Now that reads a handful! And what's the bodybuilding diet? (3 hours every day? Damn!) |
Hi Nelia, BB diet is eating every 3 hrs and high protein ( like 200g) ,low in fruits,dairy,sugar. Very tough as its also low in cals despite tremendous workouts! It worked but was too tough. I brought home trophies, made a transformation of my body and have still maintained most of it. I competed in figure.
I have twin 6 yo girls and they are awesome, easy and super fun! Today have a lot planned, planned workout at gym, weights and spinning, then 20 min swim later while girls have a swim lesson. Exercise has never been my issue! Goal today is to eat all meals planned and SIT for everything! Todays weight is 134 , up a lb from yesterday. Nelia do you think. I should weigh daily and post up? You weigh daily and what do you think is working best for you at this time? You seem to be losing awesomely and you are low close to goal like me. Im impressed....when I weigh daily it tends to really frustrate me and does NOT desensitize me to daily fluctuations as one might think. There will be nothing tempting me today from my diet. Just myself! Holly |
DAY 12
Tolerate Hunger ☁ Nelia's SABOTAGING THOUGHTS I'm hungry! To **** with this fast! ★ Nelia's RESPONSE To **** with this fast? To **** with your beach body! Listen, chick. You wanted an effortless way to maintain your weight without worrying about certain foods being available while traveling and without having to track the calories for every last morsel that entered your mouth. When you think fasting is too hard, think of the alternatives. Surely these last four or five hours of not eating is worth the freedom you experience the other four or five days of the week? That's what I thought. Now go do something to distract yourself. Grab a book or go outside for a walk. TODAY Weight - 127.2 (And that, ladies and gentlemen, is what a FREE DAY will get you. Not worth it.) Body Fat - 24.7 points 1. Planned Diet. a. IF b. IF c. Salmon salad 2. Planned Exercise. Primal's Moving Slowly. Run in the royal gardens. YESTERDAY 1. Planned Diet. FREE DAY 2. Completed Exercise. rimal's Moving Slowly. Long leisurely walk. - - - - - - - - STARTING STATS Weight - 130.8 pounds Body Fat - 26.5 points Waist - 31.50 inches Tush - 37.75 inches Thigh - 23 inches Long Term Goal - 118 pounds, 18% body fat Second Short Term Goal - 119.8 Start Date - 2 December 2011 End Date - Number of Days - First Short Term Goal - 126.8 Start Date - 29 November 2011 End Date - 2 December 2011 Number of Days - 4 days |
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With regards to the daily weigh in, I really believe it's all about individual preference. Personally, weighing in keeps me conscious, so to speak. And when I don't weigh in, it's usually an avoidance tactic of some sort. But I will say that weighing in daily, while not making me numb (because, let's face it, I act a damn fool when I achieve a short-term goal) has desensitized me to the fluctuations. And don't be too impressed by my recent weight loss. I'm coming off of a two week binge and I think my body is attempting to recalibrate and find its true weight. Based on past experience, I've another week of "immediate gratification", but thereafter, I'll be on the weekly grind of 1 to 1.5 pounds a week. Maybe less as I get closer to 21% body fat. Wishing you much strength today as you sit through all of your meals! Canuckgirl7. Uhmmmmm. Where you at? |
Yesterday I was a bit distracted and didn't read the book :(
DAY 12 Tolerate Hunger Sabotaging Thought: I don't want to tolerate hunger Tolerating hunger will make me stronger in the face of it. Reminding myself that I will eat just not a this time will help me face this. I am fortunate to live where there is no shortage of food. I will be trying this tomorrow. Today was not a good day, I ate WAY more thatn I planned and went to a bridal shower for my cousin where of course I ate more and then felt like having chips at night. Bad day all around plus its my TOM :devil: Tomorrow is another day |
Nelia!
I am a mere mortal also with some discilpline but its tough to keep that pace and Ive put on 10 lbs since competing and want it off! I want to feel lighter on my feet and want those last what are mostly vanity lbs Im sure. So working the beck habits are just that, really good habits to practice. I like the beck ideas because they provide me a sense of control which I really need! Went to the circus tonight, it was freezing here (in LA terms!) and had 2 bites of popcorn and one bite of hotdog. Ate healthy dinner before leaving home, credit myself for that and credit myself for not nibbling more! Worked out today, and had some unplanned park exercises while playing with the girls there, pullups,pushups and jumping jacks, and running between swinging swings became a fun game. Ate most meals sitting except for nibbling making dinner. Dont think too much damage was done! See you Monday!! That weight will come off, dont worry! Holly |
Yes Canuckgirl tomorrow always is another day, like your thoughts that there will always be more food, for that reason Im afraid to do the whole skip lunch thing that nelia bravely attempted! I find that posting here or another thread helps hold me somewhat in check daily.
Good luck on Monday, its a new week! Go get em! Holly |
DAY 13
Overcome Cravings ☁ Nelia's SABOTAGING THOUGHTS I know myself. Right now, I want to be lean and healthy. But when a craving strikes, I don't care. I can't see anything but my immediate pleasure or comfort. ★ Nelia's RESPONSE Do you want to be at the mercy of your cravings forever? Do you want to continue to build and strengthen the barrier that prevents you from reaching your physical capacity for beauty? Do you want to prolong your feelings of being weak and out of control forever? You've two choices. 1. Give in and fail. 2. Use the mindset and behavioral techniques, starting with step one. Start weakening your fail muscle and start strengthening your success muscle! TODAY Weight - 127.2 Body Fat - 24.1 points 1. Planned Eating. a. Salmon salad b. Pork ribs c. Chorizo salad 2. Planned Exercise. Primal's LHT. YESTERDAY 1. Planned Diet. a. IF b. IF c. Vegetable wrap. Too many dang chocolate truffles. 2. Completed Exercise. Primal's Moving Slowly. Run in the Royal Gardens - - - - - - - - STARTING STATS Weight - 130.8 pounds Body Fat - 26.5 points Waist - 31.50 inches Tush - 37.75 inches Thigh - 23 inches Long Term Goal - 118 pounds, 18% body fat Second Short Term Goal - 119.8 Start Date - 2 December 2011 End Date - Number of Days - First Short Term Goal - 126.8 Start Date - 29 November 2011 End Date - 2 December 2011 Number of Days - 4 days |
HollyP CREDIT for eating most meals while sitting down! Well done!
Cancuckgirl7 CREDIT to you for getting back in here, even after an off day. We all have them. But we don't all get back on the wagon. Triumph! |
Thanks Hollyp and Nelia
My knee has been feeling worse and I am going to have to make an appointment to have it looked at Day 13: Overcome cravings Sabotaging Thought: When it comes to cravings, I have no control While it is easier to give in to cravings, I will feel better both physically and mentally if I can resist them and over time it will become easier and easier. I just have to use one (or more) of the techniques in the book to get past the cravings. Today was better, though I admit I didn't read my ARC today. I did eat all my meals standing up, so good for me. Still need to work on the exercise though |
DAY 14
Plan ☁ Nelia's SABOTAGING THOUGHTS UGH! I want effortless weight loss. Writing down everything doesn't seem effortless! ★ Nelia's RESPONSE Effortless does not equal no investment. Changing your default behaviors resulting in weight gain requires monitoring and accountability. Once your default behaviors are changed to ensure weight loss and when applicable, weight maintenance, the need to monitor won't be required! 1. Follow food plan. 2. Monitor eating immediately after each meal and snack. 3. Give yourself credit. 4. Respond to Sabotaging Thoughts. ☁ Nelia's SABOTAGING THOUGHTS It's too regimented. I feel too damn restricted. This is not how I want my healthful journey to feel. ★ Nelia's RESPONSE Effortless doesn't mean that I'm not required to make choices and stick to them. I can make these choices seem difficult or effortless according to the mindset of my choosing! I can choose to emphasize how planning takes away my flexibility and deprives me of impulse options. Or I can choose to emphasize how planning allows me the ease of not worrying about what decision to make when the decision-making is the most difficult. I can choose to believe that planning is healthy living and when integrated seamlessly into my lifestyle, planning makes the healthy choice effortless! TODAY Weight - 126.2 Body Fat - 21.9 points 1. Planned Eating. a. Chorizo salad b. Pork ribs c. IF 2. Planned Exercise. Primal's Moving Slowly. Run around the Royal Gardens. YESTERDAY 1. Planned Diet. a. Egg and vegetable wrap b. Salmon salad c. Half of a leftover candy bar. (Sigh. At least I ate that sucker sitting down.) 2. Completed Exercise. Primal's LHT. Yeah! CREDIT! My first time back at the gym during the week! - - - - - - - - STATS (WEEK 2) Weight - 131.8 pounds, 126.2 pounds Body Fat - 26.5 points, 21.9 points Waist - 31.50 inches, 30 inches Tush - 37.75 inches, 37.5 inches Thigh - 23 inches, 23.25 inches Long Term Goal - 118 pounds, 18% body fat Second Short Term Goal - 119.8 Start Date - 2 December 2011 End Date - Number of Days - First Short Term Goal - 126.8 Start Date - 29 November 2011 End Date - 2 December 2011 Number of Days - 4 days |
canuckgirl7. What's happening with the knee? Is this an old injury? (And I'm going to assume you meant sitting down. Laughing! CREDIT!)
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A sports physician said I had a thing called Patellofemoral syndrome (PFS) is characterized by knee pain in association with positions of the knee in relation to the femur. It was diagnosed on my left knee and I am experiencing worse pain in my right knee. I need to go dig up my ankle weights and start using them again. When my insurance kicks in I will see about seeing another sports pysician since my GP wasn't much help with the problem the first time. |
Hi gals! Was wondering about that standing and eating too! I fell off wagon tonight and ate sugar! NOT on the plan! (sigh, as nelia says!)
Im losing motivation and need to find what Im doing. I will go through motions of reading cards, eat while sitting and slowly not a problem , but sticking to exact menu is a problem, i rearrange it, I am NOT on any kind of diet right now besides exercising and eating as healthy as possible ( whichnis pretty darn healthy). And not really losing weight either. Nibbling still quite a bit, that bothers me that I cant get a grip om that. I want to keep posting and trying but will trying to myself and consider myself almost at goal and not obsess about my "vain" weight and try to make peace with my healthy fit figure that only I see as a problem! This could take a lifetime! I stillmlove the beck principals but dont feel like Im taking them seriously but going through the motions somewhat. Does that make sense? Just an observation of myself in the last week Credits, exercise, unplanned exercise, cerditing, logging (albeit not sticking to it always), mindfulmslow eating, mostly sitting down, no more worrying if caught out and getting hungry Problems that still exist: nibbling, mynhand is so fast I cant even think quick enough!, sometimes inhaling my food, getting much better but i still have this darn nibbling issue and if I dont get off the nobble train Ill be one way to huge a@@ville! Thanks for listening gals, cannuck, hows your week so far? I habe terrible knee issues also, and have worked my way around them. Nelia, good job on the lb back down, hear you on the restrictiveness, if I can master sticking tonplanned diet Id be great! |
DAY 15
Monitor ☁ Nelia's SABOTAGING THOUGHTS I just don't feel like monitoring my eating. I'm exhausted and I just want to eat, damn it. I don't want all this other tomfoolery. ★ Nelia's RESPONSE Oh, but you do want the bloated tongue belly? And the thunder thighs that won't stop rumbling? I'd like to see you showcase that tomfoolery on the hot springs with your new boyfriend. Quit your complaining and remember the prize! You. Exceptional in every way! ☁ Nelia's SABOTAGING THOUGHTS But, my diet is pretty easy. One meal, than Stop eating. On the Eat days, all I do is order off of menus. It's not that difficult to stay on plan. ★ Nelia's RESPONSE Yeah. It's easy now. But how well did you do recording all of the food you ate while you were bingeing? Let me answer that for you. Not too hot. Establish the habit now, when you're flowing healthfully so that it's also easy to keep the habit when you're flowing not so healthfully. For the next four weeks, right everything down! TODAY Weight - 125.0 Body Fat - 25.0 points 1. Planned Eating. a. Vegetable wrap and chocolate truffle b. Pork ribs c. Salmon salad 2. Planned Exercise. Primal's LHT. YESTERDAY 1. Planned Diet. a. Chorizo salad b. IF c. IF 2. Completed Exercise. Primal's Moving Slowly. Run around the Royal Gardens. - - - - - - - - STATS (WEEK 2) Weight - 131.8 pounds, 126.2 pounds Body Fat - 26.5 points, 21.9 points Waist - 31.50 inches, 30 inches Tush - 37.75 inches, 37.5 inches Thigh - 23 inches, 23.25 inches Long Term Goal - 118 pounds, 18% body fat Second Short Term Goal - 119.8 Start Date - 2 December 2011 End Date - Number of Days - First Short Term Goal - 126.8 Start Date - 29 November 2011 End Date - 2 December 2011 Number of Days - 4 days |
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Hollyp. (Laughing!) Just looking at your laundry list is overwhelming for me. Maybe tackle just one challenge per day? Or better yet, join canuckgirl7 and I and tackle one day per day?
I definitely feel you on the inhaling. There have been times when I don't even remember eating. We'll see if this monitoring business gets me back on track. Hang tight. Don't let those sabotaging thoughts get the best of you! |
The physio they had me doing involved stretches (which I have written down somewhere), squats and strength training. I haven't had problems with it for a long time. I am wondering if the extra weight and the sedentary lifestyle have aggrevated the problem. I weighed less when it was diagnosed in 2009 and lost and gained :( over the next two years. I am at my highest weight ever and don't start work until next Monday. I have been doing squats and will be looking up stretches to help
Day 14 and 15: Plan for tomorrow and monitor your eatiing The wifi connection was not working well last night when I wanted to post so I will double up the posts for today. Planning for tomorrow is a good idea, I just need to incorporate the strategies for overcoming cravings to stick to the plan. I did plan for today and stuck to it (except I did eat to much) so I guess partial credit. The next step is to inlcude the calorie count. Sabotaging thought: monitoring what I eat is too much work Seeing what I ate will help me realize my goals better. If I plan what I want to eat and keep it within my calorie allowance (1400-1600 a day) I can eat what I want, but not necessarily as much as I want. Planning what I will eat will give me a better sense of control of this aspect of my life and will give me a sense of accomplishement when I stick to the plan. This week I am up two pounds, losuy TOM. Hopefully next week I can get back down to 182 and keep going down. Credit me for eating SITTING DOWN. I am still working on eating mindfully and slowing dow to stretch out my meals. I admit that I eat while watching tv. Again I will work on putting down the fork between bites and having a drink of water to help slow me down. I am going to re-read day five which is eat slowly and mindfully Tomorrow I will do Day 11 Differenitate between Hunger, Desire and cravings. I read the chapter but hadn't picked a day to actually put it into practice and don't want to get too far into the book without doing it for fear that I will forget I will do day 12 practice hunger tolerance on Friday. Again I read the chapter but hadn't picked a day to put it into practice. |
DAY 16
No Choice ☁ Nelia's SABOTAGING THOUGHTS I don't feel like following my rules. I just want immediate comfort/solace/pleasure and that means eating my favorite foods planned or unplanned. Damn it. ★ Nelia's RESPONSE That's great that you don't feel like following your own rules. That's great if you do feel like following your own rules. But, it really doesn't matter. Feeling it or not feeling it, you've NO CHOICE but to follow. Living healthfully effortlessly means creating new defaults. And creating new defaults means following your own rules until your rules become second nature. ☁ Nelia's SABOTAGING THOUGHTS I deserve to eat what I want, when I want. Isn't that what effortless is all about? ★ Nelia's RESPONSE Effortless can be about finding pleasure in your priorities, not just about finding pleasure where it's easy. And what's your top priority? Is the "I deserve to be thinner and feel good about myself" priority higher than the "I deserve to be able to eat whatever I want whenever I want" priority? If it isn't, will you be able to claim an exceptional life? No. You won't. Align your pleasure with your priorities. Then you'll know effortless. ☁ Nelia's SABOTAGING THOUGHTS I can't accept that I'll never be able to eat spontaneously. ★ Nelia's RESPONSE Where has spontaneity gotten you? Nearly 160 pounds. Planning? Nearly 120 pounds. Case closed. Nelia's NO CHOICE RULES (until I reach the maintenance stage) 1. No more than two glasses of red wine at any social occasion. No other alcohol allowed. 2. No more than one medium sized plate at brunches or buffets. Order no more than one appetizer or one meal at any restaurant. 3. No indulgences that haven't been planned in the morning. 4. No more than one small indulgence per day during the week. 6. No more than one free meal per week. 7. No more than one indulgence per day. 8. Two fasts each week. 28 hours minimum. 9. Minimum five work outs per week. TODAY Weight - 124.0 Body Fat - 23.1 points 1. Planned Eating. a. Salmon salad b. Chicken stuffed with spinach, feta and sun dried tomato. 1 piece of dark chocolate with Kampot pepper. 1 coconut truffle. c. Chorizo salad 2. Planned Exercise. Primal's Moving Slowly. Run around the Royal Gardens. YESTERDAY 1. Planned Diet. a. Bacon cheese chicken burger without bun. b. Chicken stuffed with spinach, feta and sun dried tomato. 1 piece of dark chocolate with Kampot pepper. 1 coconut truffle. c. Not hungry. 2. Completed Exercise. Primal's LHT (My work-outs have been on point this week! CREDIT!) - - - - - - - - STATS (WEEK 2) Weight - 131.8 pounds, 126.2 pounds Body Fat - 26.5 points, 21.9 points Waist - 31.50 inches, 30 inches Tush - 37.75 inches, 37.5 inches Thigh - 23 inches, 23.25 inches Long Term Goal - 118 pounds, 18% body fat Second Short Term Goal - 119.8 Start Date - 2 December 2011 End Date - Number of Days - First Short Term Goal - 126.8 Start Date - 29 November 2011 End Date - 2 December 2011 Number of Days - 4 days |
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(Blushing) I've a new goal to add. I met someone online. At least virtually met. And we'll be meeting in person for the first time at the end of January. (Sigh.) He has zero body fat. With these thighs and ***, I can't compete. But my goal is to be sub-120 and to have some sort of abs emergence by that time. I haven't been sub-120 since before college. It would be nothing short of a miracle. Do you think that's a realistic goal? |
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DOn't try to compete with anyone esp. a guy. Everybody's body is different. I doubt you (or any female) would look good with 0% body fat. I think 5 pound (minimum weight loss) for the end of January is realistic and safe. You have about 7 weeks right? A pound a week is safe and achiveable. Don't know about the abs though. Quote:
I ended up looking for a photo of Royal Gardens in Phnom Phen because you have written about running there so often. It looks beautiful! Lucky you :) Today I rated my hunger levels before, during, after and immediately after breakfast, lunch and dinner. I managed to eat mindfully for the first two meals (one lasted 20 minutes, the other 15) but not for dinner. Had a few pieces of celery standing up while making lunch but ate everything else sitting down, credit me! Day 16:Prevent Unplanned eating Sabotaging thought I deserve to eat what I want. If I want to be thinner, I can't eat what I want, when I want. I need to plan ahead and stick to it. Spontaneous eating hasn't worked in the past, when it comes to being thinner I have NO CHOICE I will come up with eating rules over the next few days/weeks. |
Congrats nelia on meeting someone online! Your goals sound realistic, but I'm sure you look great even at the weight you're at, which is low! To see abs it's around sub 20% body fat if I remember correctly. My hubby is like 8% bf and he loves me just the way I am, and have been, chunky, solid and muscular, or soft skinny! Oh yea, abs are made in the kitchen, so abs will emerge with a totally clean chocolate free diet! :)
YOur foods sound amazing that you eat everyday. Like a restaurant menu! Canuck, good luck at your, new job, the movement will be great! I would love a little time off to be tired at home! Definitely credit you for sitting down with that celery! I have sat down right on the kitchen counter just to sit. This is my biggest issue too. Thinking of planning my missed lunch fast and I'm scared, nelia I know you do it all the time but did that take some getting used to at first? I will plan a work day and keep busy, have a large bf and have dinner all planned and cooked and RTG. I know I can do it, just don't want to! See you girls tomorrow! Holly |
Hello friends!
Happy to report I fasted from bf to dinner, 9 hours and it went beautifully! I was hungry for only 5 min at 11:30 am and was momentarily unconpmfortable and cruised the rest of the day, it was soooo cool! I knew I could do it! Came home to reasonable dinner, full quickly. I could ,honestly do that again, although nelia don't know yphownyou skip lunch AND dinner. That's tough. May try that though one day Hope you ladies are doing well and OP. Posting sure helps me stay accoutable. I appreciate you nelia for starting this thread and sticking with it. You are doing great! Cannuck, how is your your hunger rating, and are you still sitting down? Have a great wwekend all, Holly |
Day 17:End Overeating
Sabotaging ThoughtThe idea of purposly putting extra food on my plate seems like a counter intuitive. There are plenty of situations where the possibilty of overeating is likely to occur. Pretty much every restaurant makes portion sizes way too big. Reminding myself of the anti-craving techniques and asking myself "how will I feel in 10 minutes after I overeat". I guess this is where the expression a "moment on the lips a lifetime on the hips" comes from. Hopefully successfully dealing with this challenge at home will give me the confidence to do it when I go out. Today I only had a few bites while standing up for lunch and the rest sitting down, credit me. Didin't make the full 20 minutes. |
Day 18: change your definition of full
I know I have an unrealisitc of fullness, my size 12 pants are proof of this. THinking about wheter or not I could easily go for a moderate to brisk walk is an interesting idea. I will have to remember to give myself credit for not overeating. Today I practiced hunger tolerance. It wasn't too bad. Learning to differentiate between overfullness and normal fullness is going to be challenging. For the next few days I might not be online since I will be another city for work and don't know how much I can post. I will record my thoughts on paper and probably post them online over the weekend. Have a good week, both of you |
DAY 17
Live Abundantly ☁ Nelia's SABOTAGING THOUGHTS One trip to the buffet just won't get it. I must get my money's worth! ★ Nelia's RESPONSE Why must your money's worth be defined by quantity and adding junk to your trunk? If you want to lose weight, change how you define your money's worth. How about basing worth on the "tastiness" factor or the caliber of the experience? One trip to the buffet will get it if you value quality over quantity. ☁ Nelia's SABOTAGING THOUGHTS Alright, just one more bite and then I'll stop eating. Even though I'm full, I just don't want to end the pleasure! ★ Nelia's RESPONSE One more bite equals one more pound added to that muffin top you're carrying around (visualize Week 1 bloated tongue where waist was once present). And remember how awful you feel afterward by attempting to extend that pleasurable moment by overeating? The bloat? The discomfort felt wearing pants that are too tight? The helplessness of feeling out of control? The regret of the extra pounds? The truth is you're not extending pleasure. You're voluntarily bringing yourself pain. It's OK to end a pleasurable experience on a high note! Spend less time focusing on what you might be missing and spend more time appreciating and savoring what you're eating. And remember, this is one meal of thousands in your lifetime. There is always more pleasure to be had. ☁ Nelia's SABOTAGING THOUGHTS But this might be my last chance to eat in this restaurant/at this special event/when on vacation/while back home/during the holidays. I might never have access to this food again. ★ Nelia's RESPONSE So what. Yes, the food is tasty. Yes, it's an experience to be savored. But if you never have the food again, what's the worst that can happen? If you reinforce your habit of overeating, what's the worst that can happen? If you overeat, have you made the food any more tasty? Is the experience any more pleasurable? Do not make your choices according to scarcity. Live abundantly. You've so many opportunities ahead of you that your life menu is unlimited. ☁ Nelia's SABOTAGING THOUGHTS This is such a sacrifice. To **** with this diet, I don't care. I'm not relinquishing this food experience. I want it. I'm having it. ★ Nelia's RESPONSE Is it a sacrifice? Or is it really a celebration of you and your choice to claim your exceptional self? Instead of looking at the price, why not look at what the purchase gets you. Sub 124 pounds? Sub 21%? An hourglass figure? Is that a sacrifice? I didn't think so. Change your attitude. Relish each opportunity you have to establish your portions and to determine what's off limits before you start eating. And don't begrudge your decision to celebrate you. Be proud of every healthy choice you make! TODAY Weight - 127.8 Body Fat - 23.1 points 1. Planned Eating. a. IF b. IF c. Rocket salad with pate 2. Planned Exercise. a. Primal's Moving Slowly. Run around the Royal Gardens. b. LHT YESTERDAY 1. Planned Diet. Binged beyond all reason. (Sigh.) 2. Completed Exercise. Primal's Moving Slowly. City walk. - - - - - - - - STATS (WEEK 2) Weight - 131.8 pounds, 126.2 pounds Body Fat - 26.5 points, 21.9 points Waist - 31.50 inches, 30 inches Tush - 37.75 inches, 37.5 inches Thigh - 23 inches, 23.25 inches Long Term Goal - 118 pounds, 18% body fat Second Short Term Goal - 119.8 Start Date - 2 December 2011 End Date - Number of Days - First Short Term Goal - 126.8 Start Date - 29 November 2011 End Date - 2 December 2011 Number of Days - 4 days |
canuckgirl7. Gone?! All week long?! ACK! Whatever will I do!
(Sigh.) I'll be here when you return. And despite missing you, I'm thrilled you'll be starting your new gig. When you do log in, be certain to share the details! And yeah. Running in the Royal Gardens ain't a bad way to spend time. Hollyp. (Laughing!) That's the beauty of Primal. Dark chocolate allowed! And plenty of those fellas and dolls have abs that just won't quit! But I agree with you. The few times I've hit 22% on the scale, I've seen an ab or two peeking. I think sub-20% is the spot for consistent abs clearance. Congratulations on your first fast! You seemed to pull it off without a hitch! And yeah. My strategy is the same as your strategy. Keep busy! That's why I typically do better skipping breakfast and lunch, rather than lunch and dinner. And thanks to you for keeping me company! Y'all don't know how much your dedication to the cause keeps me motivated! On my end. This is the second weekend that I've crashed and burned. Big time. Saturday I didn't post due to black-out. (Love Cambodia.) But yesterday I didn't post due to a personal black-out. I didn't step on the scale. Need I say more? Last week, my goal was to exercise everyday. Goal conquered. CREDIT. But this week, my goal is to keep it together over the weekend. So here's my commitment (and ladies, hold me accountable)! 1. I will log in and plan each morning; 2. I will review my cards, particularly those concerning bingeing; 3. I will eat and exercise as planned; 4. I will not even think about entering a convenience store; 5. I will keep busy! This week is also the start of my double work-outs! I'm committed to completing two this week! Today, the yo-yo ends. And ladies, if you have any recommendations or suggestions, please throw it on the table. 119, sub-20s, here I come! |
DAY 18
Change Definition of Full ☁ Nelia's SABOTAGING THOUGHTS I like feeling really, really full. (Actually, I don't really like it anymore.) ★ Nelia's RESPONSE I need to accept that the state of being over full isn't normal. And what's more, this desire won't get me to my weight loss goals. In the past, I may have liked feeling really, really full. But I'll enjoy being a bombshell even more. Besides, eating reasonably doesn't mean that I can't enjoy food. And if I eat mindfully, it doesn't matter the portion. Quality wins over quantity every time! ☁ Nelia's SABOTAGING THOUGHTS But I can eat unlimited protein, veggies and fruit? Right? ★ Nelia's RESPONSE You could. But what happens when those foods aren't available? How will you handle yourself? Isn't better to train yourself to recognize normal fullness rather than rely on certain foods being available. Therefore, no matter what situation you're in (e.g. movie theatre, jungle or reception) and no matter what foods are available, you'll have a reliable measure for a healthy round of eating. No matter what foods are available, practice recognizing normal fullness. Practice makes perfect (and thin)! ☁ Nelia's SABOTAGING THOUGHTS What happens if I get hungry before my next meal? ★ Nelia's RESPONSE You get hungry. Haven't you successfully practice intermittent fasting and gone 24 hours without eating anything? You know by now that hunger is not an emergency, nor is it something you need to fear. Learn to love the unfed state and appreciate that you're doing serious damage to the muffin top and thunder thighs! ☁ Nelia's SABOTAGING THOUGHTS I like overeating. There's something so satisfying in prolonging the eating experience and in satiating my every last taste bud desire. ★ Nelia's RESPONSE Why is there this underlying desperation to your bingefests? What do you fear? Is food a crutch or an option? There is nothing wrong in prolonging pleasure or satiating desires, provided it doesn't jeopardize your priority of claiming an exceptional life and that includes making the healthful choice. When you feel driven to eat, rather than doing the driving, ask whether you are truly seeking pleasure or are instead, attempting to avoid some sort of pain. The former you'll be able to achieve in moderation, no problem. But you won't be able to achieve the latter without compromising self. What choice will you make? TODAY Weight - 129.0 (Pull it together, Nelia!) Body Fat - 23.7 points 1. Planned Eating. a. Cooked salmon salad b. Boiled eggs c. Chicken satay, pork larb 2. Planned Exercise. Primal's Sprints - Spin class YESTERDAY 1. Planned Diet. a. IF b. IF c. Binged beyond all reason. Chips. Pasta. Candy bar. Cookies. (Gotta get to the bottom of this.) 2. Completed Exercise. Primal's Moving Slowly. Run around the Royal Gardens. - - - - - - - - STATS (WEEK 2) Weight - 131.8 pounds, 126.2 pounds Body Fat - 26.5 points, 21.9 points Waist - 31.50 inches, 30 inches Tush - 37.75 inches, 37.5 inches Thigh - 23 inches, 23.25 inches Long Term Goal - 118 pounds, 18% body fat Second Short Term Goal - 119.8 Start Date - 2 December 2011 End Date - Number of Days - First Short Term Goal - 126.8 Start Date - 29 November 2011 End Date - 2 December 2011 Number of Days - 4 days |
Ok girls I'm back. Needed a break from the time consuming logging. Nelia will hang out here, another thread takes too much time. I like having just a couple people to talk to rather than 10! I have started Pauline Nordics fighter diet and it's much like my previous figure comp diet, high high protein, low fats and carbs. Will probably have to add to it and cut a little protein to make it a lifestyle
Nelia love your current thought processes. Glad we can be of help to you! If I don't come on here daily now you'll know why. But your thoughts are exactly mine, and after the easy day fast I was soooo hungry the next, are you? And had a tny binge that night when I got home. Not sure it was productive for me butnhadnsome euphoric feelings going and that was fun. Felt so in control and was so proud of myself that I could do it! Talk soon, keep it together! Keep up that activity! :) |
DAY 19
Stop Fooling Myself (I need to memorize, live and breath Day 19!) ☁ Nelia's SABOTAGING THOUGHTS It's OK to eat this because it'll just be this one time. ★ Nelia's RESPONSE How many "this one times" are sticking to your thighs and *** as you read this. Is the number on the scale OK? Then this one time is not OK. Stop deluding yourself and stick to your planned meals. Eat as planned just this one time. ☁ Nelia's SABOTAGING THOUGHTS It's OK to eat this because I'll make up for it and eat less later. ★ Nelia's RESPONSE Guess what? Later is today. You weigh _______. Your long past due to "make up." Besides, we're into healthful eating, not binge eating. Yes the roller coaster has highs, but remember how devastated you feel at the lows? Let's get off this roller coaster permanently and stick to the menu as planned! ☁ Nelia's SABOTAGING THOUGHTS It's OK to eat this because I'm upset and I just don't care! ★ Nelia's RESPONSE I might not care right this instant. But I will care in a few minutes when the craving buzz is gone and all I'm left with is my damn muffin top and extra weight. I am upset, but eating unplanned food will only add to the pain. Instead of eating, go for a walk, read a book or call your diet buddy. And remember, you do care. ☁ Nelia's SABOTAGING THOUGHTS It's OK to eat this because it's a special occasion. ★ Nelia's RESPONSE And because it's a special occasion you don't care about being able to wear a bikini? You don't care about being able to wear jeans? You don't care about feeling like the Jolly Fat Giant in Cambodia? Is the occasion that special? I didn't think so. Stop looking for justification and start looking for something healthy. ☁ Nelia's SABOTAGING THOUGHTS It's OK to eat this... ★ Nelia's RESPONSE Stop right there. If you're rationalizing, you're off plan. You do care. It does matter. It's not worth it. Recognize and live your exceptional self. Not your mediocre self. You deserve so much better than that. You are better than that. TODAY Weight - 127.2 Body Fat - 21.2 points 1. Planned Eating. a. IF b. IF c. Chicken satay, pork larb 2. Planned Exercise. Primal's Moving Slowly - Run around the Royal Gardens YESTERDAY 1. Planned Diet. a. Cheese bacon chicken burger. Sans bun. b. Cooked salmon salad c. Boiled eggs 2. Completed Exercise. None. - - - - - - - - STATS (WEEK 2) I'll weigh in tomorrow as I'm in a bit of a rush this morning! Weight - 131.8 pounds, 126.2 pounds Body Fat - 26.5 points, 21.9 points Waist - 31.50 inches, 30 inches Tush - 37.75 inches, 37.5 inches Thigh - 23 inches, 23.25 inches Long Term Goal - 118 pounds, 18% body fat Second Short Term Goal - 119.8 Start Date - 2 December 2011 End Date - Number of Days - First Short Term Goal - 126.8 Start Date - 29 November 2011 End Date - 2 December 2011 Number of Days - 4 days |
Quote:
I'm usually not crazy hungry, unless I have a double work-out day. And I rarely binge because of hunger pains. I'm all about emotional eating. The only reason I haven't completely gone off the deep end of recent is because of you two! But I did have a major triumph last night. I was more than a bit down last night and actually found myself in the convenient store, headed toward the candy bar aisle. I did the back and forth for at least a minute before the Helpful Response won the battle. I walked out empty handed. Major triumph! And thankfully, the scale has acknowledged my efforts! |
I am back
Sunday, Monday and today my eating has been all over the place. I have been eating sitting down and have been planning what to eat. I have been eating out so I grabbed the nutrition guide for two places nearby and have been using that. DInner monday was not planned and don't know how many cals I consumed, but I have been nervous about work and not had much of an apetite during the day. I weighted in at 180 on Sunday. I will update on Sunday when I am at home. Right now I don't have access to a scale which is probably a good thing, since (as I have emntioned in the past) I tend to celebrate weight loss by overeating. If I don't know where I am now, I can't celebrate and I hope that by the next weigh in I will have continued to strengthen my resistance muscle that I don't give in and "reward" myself with food. I will post my thoughts about the missing days tomorow or Thursday. The new job is fine, it is an administrative position with the federal government of Canada, I am also looking for a place to rent which takes time (but I have friends in this city who I am staying with). Sunday, Monday and Tuesday I have eaten sitting down, credit me I am still working on the mindful eating. I have asked myself twice if I could go for a brisk walk after eating, the answer was no on Monday (ate wayyy too much and then had a tea and then actually did walk) it was very uncomfortable. Tuesday I was fine though I consumed about 650 cals for dinner. I have had three days of spontaneous exercise (walked 30 mintues with two heavy bags to my friends house) walked 20+ minutes from work to downtown and a little downtown. Today I walked about 15 minutes. I take the stairs up four flights at work. Unfortunately I forgot my ARC in Toronto, but at this point I pretty much have them memorized and they are posted in this thread :p I hope everyone's week has been going well so far. Quote:
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@canuckgirl7 Good to see you in here! Can't wait to hear more about your new gig! I was running exceptionally late this morning, but I'll be back in here tomorrow!
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