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27 abril Weigh-inI am at 220lbs this week. I didn't lose anything from Sunday to Sunday. This was another up and down week with lots of exercise one day but I didn't really follow up other days. I didn't spend a lot of time with conscience thought on I have been sick the last couple of days. Hopefully next week will be better. :) 22 abril Exercise overloadIn the yo-yo that seemed to be my life I overloaded on exercise today. I spent a good part of the day walking in downtown Toronto. I walked from the Eaton center in downtown Toronto to Bathurst/St. Clair (5K+) it was a lot farther then I had remember, when I got home I walked over to the school to get my daughter, and then I had to go cycling with my daughter. Way too much exercise for me but I guess that is the point. As a result of being out all day I didn't eat much so I guess I am back on track today. I hope to continue tomorrow.  Off track today. I seemed to be constantly eating today so it wasn't a good day. The good thing is back in the saddle tomorrow so no worries. I have had good results this past month. I will also make a conscience effort to get back to daily blog update. Weigh- in I lost 3.5 lbs from Sunday to Sunday. Things went well last week. There was a lot bicycling outside last week with my daughter so that helped some. 18 abril Update - EatingBreakfast: 1/2 egg omelet , 1/2 slice bread,
Snack: 1/2 egg omelet , 1/2 slice bread
Lunch: Small portion of chili
Snack: None Dinner: 1/2 1arge taco (Taco meat, 1 tortilla shell, mozzarella cheese, onion, 1 tomato slice , salsa sauce, lettuce)
Snack: Update - Exercise I did about 45 minutes of walking and resistance training. I need to get back on schedule. 17 abril O.K. I missed a few day. Well I haven't updated the blog for a few days.  Tuesday was my daughter's birthday. We ate out for dinner at Boston Pizza. I had the Pad Thai (I took home about 1/3 of the Pad Thai) and some cheese cake (my thin S.O. ate the majority of the cheese cake.) I didn't do a big work out, I had an aggravated groin/thigh muscle from the previous day's work out, I did do about 1 hour walking with my daughter to the mall and park. All in all eating when fairly well and I did get some exercise.Wednesday I didn't do a formal workout again but I did get 45 minutes of walking iand some yard work. I didn't do the formal conscience eating but I did eat what is now "normally" for me so all is good. Today I did more walking 45 minutes. I ate at the table today and ate according to plan. The way of eating does seem to be coming more normally now. (i.e. less conscientiously and more instinctive (eat when hungry, stop when full...) 15 abril Update - Exercise I walked over to pick up my daughter at school 1 x 15 min, yoga warm up, resistance training, 60 minutes stationary bicycle. (I guess I am trying to compensate for missing workouts over the past few days.) I always procrastinate working out but once I workout I feel so much better. I wish I could get my head straightened out.  14 abril Update - Eating Well I have the eating under control today so far. Breakfast: Oatmeal, brown sugar, 1% milk Snack:
Lunch: Bowl of chili, bread with butter
Snack: None Dinner: 1 slice of pizza
Snack: 1 slice of pizzaKind of lost. I had a fairly bad weekend as far as eating goes. I have a lot of low points going on in my life. I was hoping that I could use this system to at least address some of the weight/health/self image issue. I hope I can can but the emotional roller-coaster I am on seems to take over at points. The good thing about Paul's ideas are every meal is a new start as this life style change. I hope I can start again because it still feels so good when I exercise and eat correctly. I don't want to binge and feel fat any more. Opps Well I been having a lot of issues in the last week and I have back sliding on a lot of eating habits. Two good days - two bad days. Anyway I am up +1 this week 223.5. 11 abril TLC - Episode 4 - Supercharge your metabolism Interesting installment. I finally finished watching the 4th installment of the TLC series. After viewing the tape I realized that I need to back and address a few items from previous shows. I need have two craving foods (popcorn and chips) to work on, I need to work on the friendly mirror (but I neutral when it come to looking in the mirror these days), I still need to stop and tap out a couple of emotions so I can get past some of the other problems in my life. I also have a bunch of Paul's cds I have but I not sat down and completely followed through. I will leave this post as a to do list for the weekend. Update - Exercise Yoga warm up, resistance training, 20 minutes stationary bicycle. Update - EatingBreakfast: 1/2 portion Oatmeal, brown sugar, 1% milk
Snack: 1/2 portion Oatmeal, brown sugar, 1% milk
Lunch: 1/2 sliced chicken sandwich, mustard, mayonnaise
Snack: None Dinner: Small portion of chili
Snack: Apple sauce sweetened with artificial sweetener.Starting to feel the full signal. Up until now I have been guessing at the "full signal" but the last couple of days I have been getting the full signal. The food I require to get the full signal seems to be more then I thought but far less then I used to eat. Up until this point I have been eating small portions and guessing if I was full or not. I will have to see where things go from here but I do see progress.  10 abril Update - Exercise I walked my daughter too and from school 15 min x 2. Yoga, resistance training. I wanted to do Pilates or stationary bike but I never got to it but the exercises I did felt good.  Update - EatingBreakfast: 1/2 egg omelet , 1/2 slice bread,
Snack: 1/2 egg omelet , 1/2 slice bread
Lunch: Small portion of chili
Snack: None Dinner: Small portion of chili
Snack: Small portion of chili, tangerine (very late)What I think I have learned so far.Well I have lost 19lbs in 2 weeks but i had a few problems this week so we will see what the end results are. (3rd week). Anyway I have had some problems knowing when I am full (so I guess). If am wrong I have a snack a couple of hours later. I put 1/3 or what I would normally eat on a smaller plate then I used to use. I eat in the kitchen or as in tonight alone in my van. I try to do at least 30 minutes exercise each day. I have a few craving food that still need to tackle (popcorn, chips). I still have a few emotions to tap out. I have had really bad days and really good days. If I have a bad day/binge the next time I am hungry I just go back to the 4 golden rules. When I started I expected that I should be perfect but I quickly realize this is on going process and there will be good and bad days. The one thing I have enjoyed the most was I created a blog http://doittoday2008.spaces.live.com/ that I have been using as a journal. It let's me go back to see what I have done that helped me be successful because I know it isn't straight journal from point "A" to point "B". It also help me identify where my problems are. Other things I have picked up on my own or I have in the forum : 1) If I eat am done chewing before 20x I count out the rest of the time before taking the next bite. 2) If the food is too processed and I can't chew 20x I add some fiber (say veggies) 3) If I mess up I just try to correct issues the next time I eat. I don't beat myself up. 4) I do my best to record what I am doing. 5) I eat off a smaller plate. 6) I only put 1/3 of what I used to eat on a plate and often only eat 1/2. 7) If I don't if I am full I guess and if I am hungry later I eat. Things went slightly off the rails.Well I had a couple of bad days after my bicycle incident I have some
bad scraps on arm, side and a huge one on my knee. The binging has
been limited but I have not been eating consciously, I have been eating
when I am not hungry and I have eaten past the "full signal". I have
been doing some walking so all is not lost.  The good thing about this life style change is it easy to see where you went wrong. I need to address a lot of the stress points in my life soon, there are a lot of things coming to a head at the same time. So there will be rough waters for sometime. I should be able to sit down and go back to eating slowly, consciously today and get back to the Yoga and resistance training. 07 abril Well I thought I would be good but...I thought I would be good so I hopped on my bicycle, instead of taking the car, to go 3K or 4K to pay a bill. I decide to go through a parking lot which normally is OK. When I round a corner of the parking lot a car was just about to turn in front of me. So I decided to go around it... lol They froze then proceeded forward. I had no choice but to bail. I slide a few feet. Ripped my coat, elbow and knee. The bicycle is still ride-able but I don't think it will ever go in a straight line again.  |
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