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DAY 32
Prepare for Travel. (Oh sweet heavens, how I need this one.) ☁ Nelia's SABOTAGING THOUGHTS What I enjoy most about travel are trying different foods. What's the point if I'm restricted from trying new things? ★ Nelia's RESPONSE Alright, Ms. Exaggeration. Yes, you enjoy trying new foods. But don't you also enjoy walking tours, museums, cycling and a whole host of other activities? And let's not do the All or Nothing approach. Haven't you found new foods in the past that met the Primal standard? And haven't you found that standard to be delightful? Being reasonable and enjoying travel (including unique dining experiences) is not only possible, it's preferred. Put together your diet strategy and review daily before your travel. ☁ Nelia's SABOTAGING THOUGHTS But it's a vacation! I deserve to eat whatever I want! ★ Nelia's RESPONSE Wow. That's a great combination of Emotional Reasoning and Justification. What are the consequences of this thinking? A five pound weight gain? A 10 pound weight gain? Once you strengthen your "mediocrity" muscle and weaken your "exceptional" muscle, what's the true cost in the future? Do you really deserve that? Pull your stuff together. Plan your diet strategy now so that you can eat you favorites, while maintaining your weight loss! TODAY Weight - 129.2 Body Fat - 23.2 points 1. Planned Eating. a. Lamb patty with salad b. Salmon salad c. Two eggs 2. Planned Exercise. Primal's Moving Slowly. Jog in Royal Gardens. Primal's Sprint. Treadmill at gym YESTERDAY 1. Planned Eating. a. Salmon salad b. Two eggs 2. Planned Exercise. Primal's LHT. Upper body. - - - STATS 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 - 121.8 Start Date - 30 December 2011 (Restart) 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 |
Wow. I feel a lot better after one day of healthy eating and a workout. Hint, hint, Nelia. Hint, hint,
canuckgirl7. How are you doing? Sorry to read about your ****ty day. I'm hoping things got decidedly better thereafter. As in, you're in a shiny new apartment. Great job eating while sitting down. And love the spontaneous exercise. CREDIT indeed! I've decided to start my own challenge downstairs, inspired by your 21 day approach. I suspect that I'll be on my own. But when you start something at 3FC, you feel compelled to complete it! Speaking of which, we're down to our 10 last days! |
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Also I was reading your posts and noticed your day 30 and 31 have the same heading! Day 31 Drinking This is a non-issue for me since I don't drink! Again ate sitting down, credit me down twice and up once (I took the elevator this morning). HAven't read my cards again, this along with mindful eating is still a work in progress. Though I did manage to spread out my lunch for about 25 minutes. I hit the gym for Muay Thai again today and will go back Thursday. I move in Feb 1st. Day 32 Prepare for travel Quote:
I think the biggest challenge for me is eating healthy. The quality is teh problem not the quantity. A healthy eating strategy would def. help in this case. |
Day 33 Eliminate Emotional Eating
The next time I feel like eating emotionally, I will have a cup of tea and read a book to distract myself. Today I took the four flights once, credit me, no planned exercise. I ate sitting down credit me but ate failry quickly again. Haven't read my cards (hangs head in shame). I will work on that. I think the best thing is to try to read them once when I first get up, but I like to sleep in and then I rush off to work.:) |
DAY 33
Eliminate Emotional Eating ☁ Nelia's SABOTAGING THOUGHTS I can't sleep without putting myself into a sugar coma before bed. ★ Nelia's RESPONSE Really? You've never slept without first consuming a ridiculous amount of sugar? It may take a bit of time to adjust, but a good night's sleep and a healthy lifestyle are both attainable. Keep your eyes on the prize. ☁ Nelia's SABOTAGING THOUGHTS I deserve to eat when I'm feeling bad. ★ Nelia's RESPONSE You do deserve to feel better. To feel comforted. But you also deserve to be thin. What can you do to achieve both? ☁ Nelia's SABOTAGING THOUGHTS But the flight is so long. I just want something to nibble on. ★ Nelia's RESPONSE Food is a source of enjoyment, not a solution to boredom. What else can you do to entertain yourself? ☁ Nelia's SABOTAGING THOUGHTS But I'm so incredibly depressed and I know food will make me feel better. I don't wanna take the time to figure out an alternative. I know that junk food works! ★ Nelia's RESPONSE Does it? Because you seemed even more depressed when you realized you didn't have any pants that you can comfortably wear. You seemed really uncomfortable when you returned to Cambodia and realized you were twice the size of the locals. It didn't seem to "work" at all when the scale threw back numbers in the 150s. Is eating junk food really helping with your depression? Or are you bringing yourself additional pain? Experiment! Take the time to create a new healthy default that you know "works" and encourages a bikini figure! TODAY Weight - 129.4 Body Fat - 25.9 points 1. Planned Eating. a. Lamb patty with salad b. Salmon salad c. Two eggs 2. Planned Exercise. Primal's Sprints. Treadmill at gym YESTERDAY 1. Planned Eating. a. Lamb patty with grilled lamb salad b. BBQ ribs, rocket salad 2. Planned Exercise. Primal's Moving Slowly. Jog in Royal Gardens - - - STATS 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 - 121.8 Start Date - 30 December 2011 (Restart) 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 |
Running really late this morning, but I'll catch up on the chit chat tomorrow!
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DAY 34
Solve Problems ☁ Nelia's SABOTAGING THOUGHTS I don't want to even think about my problems. I'd rather just escape with a good book and some cookies. ★ Nelia's RESPONSE There's nothing wrong with taking a break until you've regained a bit strength. But escaping isn't solving. And eating junk food as a means to escape is only creating additional problems. What can you do to take a moment for you and maintain a healthy lifestyle? TODAY Weight - 128.8 Body Fat - 25.2 points 1. Planned Eating. a. Salmon salad b. Two eggs c. Omelet and bacon 2. Planned Exercise. Primal's LHT. Lower Body. YESTERDAY 1. Pan fried fish salad. a. Bacon b. BBQ ribs 2. Planned Exercise. Primal's Sprints. Treadmill at gym. - - - STATS 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 - 121.8 Start Date - 30 December 2011 (Restart) 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 |
Not running late this morning, but I've only one day to make stuff happen before I leave for the States! Yes!
I've a long as **** layover coming soon. I'll catch up on the chit chat side of things then! Hope you're having plenty of CREDIT moments, canuckgirl7! |
DAY 35
Weigh In ☁ Nelia's SABOTAGING THOUGHTS I don't want to weigh myself, I think (or more likely, know) that I've gained weight. ★ Nelia's RESPONSE I may or may not have gained weight. If I have, it's not the end of the world. But I need to face facts today, so that I can regroup and re-strategize today. ☁ Nelia's SABOTAGING THOUGHTS What, all this work and I lost a measly pound? This **** ain't worth it! ★ Nelia's RESPONSE One. Measly. Pound. Excellent. Studies show, the slower the weight loss, the more likely the weight loss will be maintained. Congratulations for taking a deliberate and measured approach to weight loss. This is the true indicator that you're committed to healthful living. Your headed straight to the beach with a beach body. And isn't that worth something? ☁ Nelia's SABOTAGING THOUGHTS What, all this work and I've gained weight? Are you serious? ★ Nelia's RESPONSE 1. You will not lose weight every week. Adjust your expectations as to what successful weight loss looks like. The big picture is 4 - 8 pounds per month. 2. If you did gain weight, review your week and especially your food journal. Were you honest about your calories? Did you have any unplanned meals? Have you been eating each meal mindfully? 3. Finally, remember, this week's plateau could be the jump off for the next significant weight loss! TODAY Weight - 127.2 Body Fat - 25.1 points 1. Planned Eating. a. Mushroom and cheese omelet with bacon on the side b. Lamb kebab salad c. Salmon salad 2. Planned Exercise. Primal's Moving Slowly. Jog in the Royal Gardens YESTERDAY 1. Planned Eating. a. Salmon salad b. Two eggs c. Bacon cheese chicken patty 2. Planned Exercise. Primal's LHT. Lower Body. - - - STATS 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 - 121.8 Start Date - 30 December 2011 (Restart) 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 |
DAY 36
Believe It ☁ Nelia's SABOTAGING THOUGHTS I've been down this path before. It's always gumdrops and weight loss in the beginning, but later, I'm back to roller coasters and muffin tops. I'm scared to believe that this might actually be the approach that sticks. ★ Nelia's RESPONSE Be courageous! Claim the healthful you! The you that is mindful, purposeful and possessing a mentality of abundance. This journey is just the beginning. Yet this is a journey that will not end. You've always an opportunity to give yourself credit, check in with your body, and make the healthy choice. The "stick" is within you, not the approach. How am I different? 1. I've realized how little food is required to be comfortably full. 2. I "check in" with my body throughout my meal. 3. I practice intermittent fasting. 4. I give myself credit. 5. I review 5 respond cards daily. 6. I eat when sitting down. 7. I eat planned meals. 8. I eat reasonable portions of all of my meals (including my indulgences). Especially after a fast. 9. I'm actually savoring what I'm eating. 10. I exercise at least three times per week. 11. I remember that I've abundant opportunities to eat a wide variety of good tasting food. TODAY Weight - No weigh in. Stuck in airports. Body Fat - Same. 1. Planned Eating. a. Airplane food b. Lounge food (small plates) 2. Planned Exercise. Primal's Moving Slowly. Brisk walk around the airport. YESTERDAY 1. Planned Eating. a. Mushroom and cheese omelet with bacon b. Chicken satay and pork larb c. Fruit, sips of a really bad red wine, orange juice and water 2. Planned Exercise. Primal's Moving Slowly. Jog in Royal Gardens. - - - STATS 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 - 121.8 Start Date - 30 December 2011 (Restart) 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 |
Will post properly today. I have spent the last few days looking at furniture for the new place after work and was at a friend's birthday party yesterday.
I hope the States are treating you well! |
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DAY 34 Solve Problems Sabotaging thought Eating is easier than dealing with problems Helpful response Yes, but in the long run you will feel worse off: you've eaten more than ou should and your problem still needs solving If you need time away from your problems, it is better to deal with non-food related distractions and come back to the problem than use food. Today was not too bad, I did eat a few bites standing up but I did take the stairs, so credit me No planned exercise this week so far. How is it being back home in the U.S? |
Day 35: Get ready to weigh in
Before I step on the scale tomorrow, I will tell myself.... I honestly don't know what I will say. I haven't been sticking to much of the plan. I haven't read the cards in a long time and haven't really been tracking my food. I guess I can tell myself, if the scale goes up you shouldn't be surprised. Tomorrow is a new day and a new chance to make better chocies |
I weighed in today at 176 (from 181). I know that was not all fat. This week was my TOM. I had also eaten a lot of salty the week before.
(I started posting this on Saturday) Today is Sunday and I am back at 178. Which given teh week I had I am not surrised or disappointed. Day 36 Believe it Believe it response Card I'm losing weight because I've learned how. I now know: I need to plan ahead (though I am sitll working on that) I need to eat mindfully (again a work in progress) I can tolerate hunger I can incorportate spontaneous exercise into my life I can make better food choices I can lose weight Sabotaging thought If I recognize my progress I'll start to loosen up with the plan Helpful response I shoudl recogize my progress, it takes a lot of work and dedication to stick with a plan. In the past wen I have lost weight I have often dropped my good habits and r-gained, now I know that this does not have to be the case. Quote:
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Day 37 Reduce Stress
When I feel stress, I will take a deep breath, have a cup of tea, read a book and/or go for a walk. Today was a good day. I took the stairs, credit me, ate sitting down credit. Didn't quite eat mindfully. One thing I forgot to mention is that I have been walking to and from walk the last few days. The weather here has been pretty mild and it is only a 15 mintue walk. This morning I walked credit but this afternoon I took the bus because I went to check on the apartment I am renting. |
Happy February, guys,
Feel free to drop by the monthly thread during any time that this one isn't active. There's always room for more. |
Thanks BillBlueEyes
With four days left, I am going to finish up this week. I hope Nelia is around to join me. A proper post will be added tomorrow |
Day 38 Deal with a plateau
Sabotaging thought I can't believe I did all this work and the scale hasn't budged! Helpful response Just because the scale isn't moving in the direction I want it to, doesn't mean that I shouldn't be proud of my accomplishments. Sticking to the plan (both diet and exercise) is something to celebrate. Next week if the scale still hasn't moved, I will reassess my eating and exercise. Yesterday was not the greatest day for me. No exercise, I did eat sittign down (credit me). I was at a conference and food was provided, and I admit I went crazy. Today so far has been a better day. I ate both my meals sitting down and while it didn't take me 20 minutes to eat, I stayed within my calorie allowance goal |
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