Everyday Systems

Well I've been reading the posts and nosing for about a month, but I finally decided to get serious and develope a routine last Sunday, 5/4. Since I want to lose weight as fast as is healthy, I am going to build muscle by walking and TTapping. I've been following this routine for about a week and so far so good.

For N days:
interval walk to grocery store & back 40 minutes
TTapp 15 minutes (14-day boot camp from 5/4 to 5/17 then EOD)
drink 3 24 oz. waters, vitamins & alfalfa
keep track of food in fitday

B: 2 eggs sunny side up w/butter, 1 c broccoli & multigrain english muffin
L: turkey sandwich w/1 T mayo, tomato slices & 1 c of raw baby carrots
sometimes coffee w/2 brown sugars & 1 oz half & half
D: chicken/beef/fish with broccoli or veggies

starting weight: 153

Monday 5/5: SUCCESS
Tuesday 5/6: SUCCESS
Wednesday 5/6: SUCCESS
Thursday 5/8: SUCCESS
Friday 5/9: SUCCESS

week ending weight: 147

For S days:
Do Ttapp
Don't worry about water
Try to stick to 3 meals, with a treat or two

Saturday 5/10:
Had some coconut popsicles (the best!), snacks at the BBQ & vanilla carmel tea w/ agave yum!

Sunday 5/11:
B: Eggs w bacon & english muffin
L: beef tenderloin w/ cheesy potatos, spinich souffle & corn w/carrot cake & coconut ice cream for dessert yum
D: snack I didn't need but had anyway: 2 small packets of saltines & cheese

week starting weight: 149

Monday 5/12: SUCCESS

Wow, it's been a while since I checked in, but the last 2 weeks of May were not the best...started w/ TOM & went downhill from there, although did try to maintain the 3 meals/ day most of the time. However, it's good to be back to the structure of Nos. I KNOW this is the way I want to eat from now on. No seconds, no snacking and an occasional dessert...

SNACKING: This is now less of a problem...I don't feel I need to eat between breakfast & lunch anymore, usually don't feel like snacking between lunch & dinner, however, after dinner is still a problem....but at least I'm getting better & it's progress, not perfection & I'll take it...

SWEETS: It's really hard to stop, once I start. It's not usually a problem during the week, except @ TOM, but eating the leftovers that are around after the weekend or s days ie birthdays are still a big problem for me....

SECONDS: Not really a problem for me, especially if I get enough veggies on my plate during meals, ie broccoli @ breakfast, raw carrots @ lunch, etc.

GOAL for June: 21 days

Weight: 148 I didn't want to weigh myself for a while, because until I got back on track, I was afraid the news would not be good. Anyway, I have made overall progress so I'm happy about that...

Saturday 5/31: SUCCESS
B: same
L: same
D: salad & meatballs ,peppers &sausage

Sunday 6/1: SUCCESS
B: a few bites of veggies
L: steak tips, salad & potato salad
D: steak & potato salad & watermelon

Monday 6/2: SUCCESS
B: same, red pepper instead of broccoli
L: hot dog w/bun & salad (using up food from BBQ)
D: 2 goat milk shakes w/cocoa & protein powder & agave

CCL -Thanks so much...it's nice to have encouragement! Clio

Friday 1/9/09

Yesterday was a great day & I learned something important. I had breakfast at 8:30 (2 eggs w/broccoli, parmesan cheese & a pat of butter). I was hungry around noon but I had to go out for bread. By the time I came home & had a sandwich (turkey w/tomato & cup of carrots), dd was home from school & it was about 3:30. Then it was easy to wait for dinner EVEN THOUGH it ended up being @ 7:20 because dh had to work late (jambalaya). I had one not overly large plate-even gave 2 shrimp to dh!!! Then it was easy to last until bedtime.

I realized it is MUCH EASIER for me to be hungry in the morning because (1) I have food to look forward to and (2) because of my bio clock, than to be hungry in the afternoon (when dd comes home from school & there's a 5 to 6 hour lag between meals & I am usually in the kitchen preparing dinner). Usually, I am stressed & hungry in the afternoon & once I start to snack I usually don't stop until I'm full, then I'm too full for dinner, but many times eat it anyway, then want sweets, blah, blah, blah...

Also, even if I hold out, by dinner I'm starving and more likely to overeat. I just think my will power is better in the morning & I'd rather savor the idea of eating later, than try to control my hunger & stress in the afternoon & at night. This is, I think, a MAJOR revelation to me.

The other thing I realized is I'd really just like to do 3 meals per day & then "have S days on hand". I don't think the idea on this plan is to gorge on weekends, although of course it happens. Also, because I want to really develope strong habits as quickly as possible, I think it's counter-productive to undo everything on the weekend. It shouldn't be that hard to stick to planned meals on the weekend, with no seconds and a treat IF NECESSARY (or to hold off & bank the S day a la Kathleen). I hate the idea that if I have 2 normal (green) days on the weekend, I can't have an S day during the week if I need to. We'll see how these mods work...

Oh, another thing, yesterday I had COFFEE in the morning which helped me get to 3:30 without lunch. Usually, I'll have lunch earlier 12 or 1 and sometimes have coffee around late afternoon when I'm "hungry". I think however it works better to have coffee late morning and then hold off on lunch until 3ish (also not good to have caffine too late in the day).

Saturday 1/10/09

The mods are working great. Friday dinner was the beginning of the weekend for me. I had 4 slices of pizza, a cranberry juice cocktail and 3 pieces of chocolate.

Today I had a slice of pizza & cranberry juice for breakfast, a burger & fries for lunch @ 1:30, coffee in the afternoon, and quesadillas for dinner & apple pie w/ ice cream at a friends. No snacking and no seconds.


Another REVELATION: I decided I don't think I really need Sunday to be an S day at this point. It leads to "last supper" eating for me on Sunday night & if we go out it's generally Friday or Saturday night. Sunday night -except during the summer- is a school night. Therefore, Friday night, which I love, is the more desireable S night.

Also, there seems to be a limit as to how much damage I can do on Friday night if I follow no S up until dinner and then just have seconds and/or dessert, then go back to normal eating on Saturday (full from a largish meal on Friday night) and just have some more "fun" (minimally nutritional) food on Saturday i.e. burgers, quesidillas, stuff I normally wouldn't eat during the week.

MODS:
1 Eat late
2 Friday night S/Sunday No S
3 Sane Saturday: 3 meals--no snacks no seconds 1 sweet
4 Coffee with breakfast or lunch, but not after 4pm

3/16/09
Mods are working well, my difficult times are still late afternoon & after dinner.

TWO MORE MODS:

5 fruit & tea at teatime if I need it
6 A salad course with dinner. I get raw veggies with 60 cals of dressing, & it helps to eat in coures.



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