iwantsz12's Journal

Started this plan last week. I am not going to diet, but change some bad behaviors. I could probably list 100's of bad behaviors and get really frustrated really quickly. I can not change everything at once. In the past I have tried doing everything "perfect" and then burn out or give up. So...change a few things a little at a time.

Here is the plan;

Choose five rules to follow.

Follow them for 1-2 weeks.

Once I am comfortable with the rules and they are a "habit" add 1-2 new rules.

Here are week 1 - week 2 rules

1. No Sodas

2. No Fast Food (Deli sandwichs or salads ok 1x per week)

3. Exercise 3x/week for at least 30 minutes

4. Drink lots of water

5. Call Erin for support

 

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6/16/08  

1,141     calories

- 381     exercise   

- 2000 BMR

____________

- 1240 deficet

************************************************************ *           ; 

2008-06-17

1,420     calories

- 508     exercise        &nbs p;       

- 2000 BMR

_____________

- 1088 total deficet

2008-06-18 

 1,525        c alories as of 1800 hrs / prior to dinner

 - 259         exercise        &nbs p;       

- 2000       BMR

____________

- 734 deficet

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  1317 calories consumed

-2000 BMR

- 212 Exercise

_________

-895 deficet

26.8% fat  /  29.2% protein  / 44% carbs / 16 grams of fiber

Much better!!!! Five days left in the month...can I loose 2 more pounds? Need to maintain a deficet of 500-1000 per day. Remember a weekly deficet of 3,500 calories per week is how to loose 1 pound!!!

Goals

1. Drink water

2. Exercise 30 minutes jog/walk

3. Keep up with no sodas

4. Buy health after dinner "snack"

5. No eating after 7:30pm

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20% fat, 30% protien, 50% carbs. 

Copied from the CC Library ....

Section 2.5: So, how much should I be eating then?

Now that I've blown a lot of hot air at you, let me break it all down to you.

We'll discuss how many calories a day you should be eating further on, but to end this chapter, let's discuss percentages.

On average, the FDA guidelines add up to the following percentage breakdown:

A) 50% of your calories come from sources of carbohydrates, preferably whole foods such as fresh fruits, vegetables (preferable a wide variety of vegetables) and whole grains
B) 25% of your calories come from sources of protein, such as lean meat, fat-free milk, light yogurt, etc.
C) 25% of your calories come from fats, preferably monounsaturated and polyunsaturated fats (oils, basically), and;
D) You are taking in at least 64 oz. of water a day.

Got it?

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Date Calories Grams Fat Carbs Protein Grade 2007-07-24 1,132 961 43 108 85 B+

   1132 Calories Consumed

 - 2000 BMR

 - 192 Total Calories Burned  

___________

- 1060

Walked with P in stroller, exercised on yoga ball, did crunchies.  Need to eat more veggies and fruit today!!!!

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No food journal entries this week. No Calorie Counting this week. No exercise this week. TOTM this week -feel huge and nauseous!!!  Cycle sooo bad lasts 9 days this time,( 7/13 - 7/21) awful...could not even think about going swimming or running. Note to self...this is not normal, and I should go see a MD. (find the time!!!!!)

Ate lots of junk, sugar and fat...probably gained 5 pounds...

Well on Wednesday 7/18, I had to put Dudley down. He was my dog for 15 years and he had been sickly and "uncomfortable" for the last six months. We had talked about it for months and kept putting it off.  Then he started throwing up blood. I left work and took him to the vet. It was all over in 15 minutes. I didn't think I would cry...I'm a strong person and in light of everything else that has happened in the last 12 months, what is one more bump in the road? Oh, I cried like a baby...just kept boo hooing and the vet staff kept handing me tissues. Shannon came over later and had a drink with me and gave me a hug. John and kids came home later...John had told B everything, he was sad, but did not ask a lot of questions.  2cd dog Sadie keeps looking for Dudley and keeps looking at me like "haven't you forgotten someone?"  

I felt so sad this week. I know this is situational, but I am tired of everything.  I think it's ok to just get through this week. I will try to not get discouraged and get back on track on Monday.

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Date Calories Grams Fat Carbs Protein Grade

2007-07-23 1,243 897 25 185 72 B+

   1,243 Calories in

-  2,000 BMR

___________

-757 deficet

Scale says down two lbs this AM YEAH!!!!  Met kids at pool after work...had plans to exer/swim/play with kids.  I was really  motivated...it started to rain...went home. Should have worked out after kids asleep....got in a grumpy/ bad mood and went to bed and didn't work out. 

Need more energy! I can't sleep at night, restless and then I get paged for work or B comes into room 'cause of bad dreams or just wanting to sleep with mom or dad.  Shoulders and R hip hurt/ache at night - they don't hurt during the day. Must be stress....not like I don't have any....(sad sigh)

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Date         &n bsp;    Calories    Grams   Fat     Carbs    Protein     Grade

2007-07-11    1,863        1,511    48       252       105         &nb sp; B+

Wed, Jul 11 2007         &n bsp;         &n bsp;         &n bsp;         &n bsp;         &n bsp;         &n bsp;         &n bsp;         &n bsp;        Min     Cal Swimming Laps - Freestyle, Slow, Moderate or Light Effort 10 111 Swimming - Treading Water, Moderate Effort, General 10 63 Swimming - Leisurely, Not Lap Swimming, General 10 95 Water Aerobics - Water Calisthenics 10 63   Total Calories Burned   332



1863

-2000

-332

_______

-469

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OK...not so bad for restart day number one.  I usually start off really good for about 2 weeks and then completely give up.  I just have to keep at it this time.

Here is yesterday's report.

1688 calories (much better than 2000!!!)

44 Fat - I think this should be lower.

260 Carbs

71 - Protein - Is this enough.  I think protein makes me feel more full, thus less snacking.

Goal work done yesterday.

1. I drank at 64 oz of water.

2. I did not drink any sodas  (Yeah me!!!!)

3. I had a tootsie roll in front of the tv after 7pm - but at least it wasn't a candy bar or a whole dish of ice cream.

4. I did not get out the tread mill...it still gathers dust and is not enjoying it's second job as a sweater drying rack!!!!! Poor treadmill! Sell it or use it !

5. I did not exercise

Summary;

Better on calories, better on water and avoiding high calorie soda, watch those carbs, and no eating after seven pm.

Last night after dinner, all I wanted was carbs.  I ate a small bagel and then .5 cup of ice cream.  Whats up?

Today's Goal

1.Water

2. No soda

3. Stay in calories range (1200-1500)

4. No eating after 7pm

5. Get off my rear and get physical after work! (At least 20 minutes)

6. Retrieve Mr. Treadmill from its dusty dungeon.  (Hey didn't I buy my Ipod to use on the treadmill????) When was I going to do that?

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