Good morning!
Wow. I really - REALLY - don't like registering this weigh-in. It's the heaviest I've been weighing in AGES, and it hurts to see.
This just makes it even more important to register the weight. See it as motivation, Keld.
Today, I am 86.4 kilos - almost TEN KILOS from my goal weight. Wow. That's a long way from home.
See, this is what vacation and parties does to me. I lose track, I lose control. Not good.
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I did have a most excellent vacation, thought. I have enjoyed NOT being at work, enjoyed hanging with Wife, had fun at parties, wedding, and so much more. I have enjoyed the heat wave that has been tormenting everyone but me here in Denmark. Everyone has been nagging about hot damn hot it is. Me - I was just happy to have a week off from work and NOT be cold. I love the warm weather. Ever since I have lost all the weight I am constantly cold, and this is the first week where I feel okay in probably a year. I hope it'll stay and torment us a while. LOL.
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So, about the weight. I am back in the saddle, and 100% motivated. I have 12 days to lose as much weight as I can, and I have a weekend challenge on top of that.
Friday next week I am meeting with the surgeons, and I really want to look my best. My best is NOT 86 kilos. About 9 monts ago when I was there I weighed 92 kilos - WAY too high.
I was told that they would like to do a little adjustment-surgery on my stomach, as they could do things a lot nicer than they already did. However, I needed to lose ten kilos.
Well, I went back after three months, weighing 81 kilos. I was approved for surgery.
So, weighing 86 is totally unacceptable.
Of course, it's not all that simple and black and white.
Since they saw me, I have started training at the gym. My body has changed SIGNIFICANTLY.
And of course, the 81 (and 92) kilo weigh-ins were both on Fridays. This sounds silly, but in my case it makes a heck of a difference, as I can easily fluctuate five kilos in a week.
I have had a wild weekend when it comes to food, and this shows. Not just fat gain, but water retention and food processing in me. It's all part of the equation.
I am 100% determinted to get this weight off of me, and I am already working on it.
I walked this morning - five kilometers. I went to the gym - 30 minutes of INTENSE workout, in probably the hottest room in town. Heat wave, remember? In Denmark, we usually don't need airconditioning, so the gym doesn't have one. I suffered today, but I did it. I probably dropped an extra kilo simply from sweating. :)
Since I am back to work, there will be fewer distractions of the calorie-rich kind. I will stick to plan. So far I'm doing good.
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I skipped breakfast as always, and I am patiently waiting for lunch to have my first meal of the day. I don't miss breakfast, and I am in no way hungry. I think my body has PLENTY of reserves to eat from. I might even have lunch late, or skip it. I will have an early dinner, as I am teaching my weight loss class tonight. This means that I will eat dinner at around 4 PM the latest - at least an hour earlier than I normally would.
Sometimes, I gotta remember that losing weight isn't about how little I can eat. I know this perfectly well. It's all about creating the deficit, and just do this day in and day out, and live happily with it. Trying to eat as little as possible will just get me to cave in eventually and eat more. It's a bad deal.
So, I WILL try to have both meals today, and apples if I want snacks. I brought three apples to work, so I should have plenty to eat. I will, however, not eat unless I am hungry - regardless of what number of meals that'll make me have. I won't eat more than planned though. Gotta stay within the rules I set for myself.
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You know... this whole weight thing is a strange game for me. I keep messing it up by going too far, and it annoys the heck out of me.
The rules are obvious, and simple. "Eat less, move more". Right?
I think I need to modify it.
"Eat less, move more. Don't eat stupid s**t."
I CLEARLY see that when I mess up, it's because I do overboard in "stupid choiced foods". These foods - like ice cream, candy, cake, chocolate - are what kills my RDI every single time.
It's not really massive amounts of "normal" food. I can handle that. It's the moment I make the bad choices that I end up in the ditch. It's obvious to me, and I try my best to not go there. Still, I feel that I end there every single time.
My normal meals are typically 400-500 calories. I could comfortably eat 4 or 5 of these meals every day and still lose weight. I could eat more than that and maintain weight. Easy. I could be overly stuffed at every single meal and stay thin if I only ate these things. I know this, and I see this.
So, why do I keep digging into the dumb stuff? Why do I choose chocolate bars over apples? I have actually grown to like apples. It's instant satisfaction every time I eat one.
I'm not always sure with the chocolate. Sometimes I really like it, other times I know it hurts me but it just doesn't stop me from eating it. I just keep going. I am sure some of you can relate. I can even be munching on it, feeling guilty, and considering an apple instead, still munching away on the chocolate. What the heck?!?
I think the mission this week will be to ONLY snack on fruit.
One 100g chocolate bar is roughly 550 calories.
This equals 10(!) apples, or 5-6 bananas. That's a LOT of fruit, and it won't get me in trouble. And if it does, I could just have more fruit.
I think this could 100% save my butt in the future, if I can just start thinking in fruit instead of other sugars. It would make everything so much easier.
So this is the plan for the week - and for next week:
- No food until 11AM. - Only drink water, coffee, tea throughout the day. If anything else, sugar free drinks like Coke Zero or Crystal Light. - Stay within RDI. - No eating later than 7PM. - No sugars. If I want snacks, they HAVE to be fruit. Nothing else is acceptable.
I really want the fruit to become more of a habit. It's getting there - a year ago I would eat NO fruit, and really haven't been big on fruit on my entire weigh loss journey. Now is a good time to get this hapit firmly implemented.
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Like I mentioned, I do have one food challenge come Saturday. We're going to a wedding anniversary. Our neighbors are celebrating big time in their garden, whole roasted pig and everything.
For this, I simply need to set up rules for myself. I can NOT afford an Indulgence Day this coming Saturday, less than a week away from seeing the surgeons. This can NOT happen.
I will simply explain the situation to those who ask, and I will just have a small, reasonable plate of food there. Also, I know that the pork will be salty, so I need to watch extra for that. Let's see what happens. I just need to keep my eye on the prize. The surgeons meeting is more important than ANY dish or party.
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Prioritizing is something that has worked really well for me in the past. I think it's something that I need to recall a little more too.
The trick is simply to ask yourself if you'd rather lose weight or have the "what-ever-food-tickles-your-fancy-at-the-moment". Usually, the answer will be a solid "lose weight".
It also helps considering what the extra calorie intake will do to your body and your weight. Especially around the candies and other high calorie things, this is a good thing to be aware of.
If we truly again/lose 1 lb of fat at 3500 calories, then ONE 100g chocolate bar will make you gain 70g of FAT (or lose 70g less). That is from ONE chocolate bar. Scary. Looking at it like this - even for me now - is quite an eye opener. Do I really want to sacrifice 70g of fat loss for a chocolate bar? I don't think so. So totally not worth the trade, even when there is room in the RDI.
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Again, it's so simple to eat within my RDI when I make "normal" choices. I don't even need to be a goody two-shoes about it. I don't even need to eat healthy meals (well, reasoably smart meals helps, but still...), for my two main meals to fit within my RDI. It's EASY.
When I am in weight loss mode, I am allowed 2100 calories. That would be 1050 calories PER MEAL. How can one NOT do that?!?
Then, let's take out some calories for snacks. Say ten apples. That's total overkill. This leaves 1500 calories. That's 750 per meal. On most days, dinner is about 500-600 calories THE MOST, but much more often about 300-400 calories. And since lunch is usually leftovers from dinner the night before - but a smaller portion - then it's never above 750 either.
This is SO accomplishable, if I follow my new motto.
"Eat less. Move more. Don't eat stupid s**t."
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Today, I'm thankful for: - Opening my eyes. - Eating less. - Moving more. - Not eating stupid s**t. - Being back in my usual routine where I function much better. - Eye on the prize. - Wife. She's a-frickin'-mazing.
Life is good!
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86,4 kg
Bisher verloren: 68,6 kg.
Still to go: 1,4 kg.
Diät befolgt: Schlecht.
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Zunahme von 9,6 kg pro Woche
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