a fortnight later.......

I posted the below on my weight loss site this morning. I've been missing in action for a long time now and I think it's time to call a halt to that slide. So below is the plan for this week. I have to stop letting things get me down. I have some options. I am going to reread the Dr Beck solution thus far and recap on what's working and what doesn't. I will also read what I should've been doing over the last month and see what will/won't work for me. Then I'm going to reread my affirmations and my notes to myself and see where I've been lying to myself.....

I have my food planned for today and today is the basis for the rest of the week to be honest. I've got a bad headache but I think that's due t weather and hayfever rather than anything more horrible and there's ways around it anyway.

So this week is going to be a good week. I will record a loss and I will maintain a sensible diet.

I went AWOL over the weekend for a variety of reasons. Let's just say it was a good weekend in some ways and a bad one in others. Overall though I think it was a turning point.



The main thing is I'm now set up for this week. I have food, I have vegetables, I have protein, I have carbs, I have what I need to construct a decent balanced diet. I have food in the fridge, freezer and pantry. I don't need to be topping up or looking for other things.


I also have an exercise plan. I'm writing down here so someone can ask me if I stick to it.


Monday - nothing formal but was walking for bout 90mins this morning
Tuesday - run - going to try for 5k but we'll see.
Wednesday - gym - probably without treadmill apart from warm up but if I feel like it I'll do the full routine. So 40mins treadmill is dependant on how I feel, but 40mins weights and 20mins crosstrainer is definite.
Thursday - nothing formal
Friday - run (either in the air or in the gym, but if I run on Wednesday probably won't on Friday)
Saturday - cycle - with packed lunch so fairly dependent on weather as to how long of a cycle!!
Sunday - run - in the air.


As you can see as it goes towards the end of the week it gets a bit more fluid, this is because I'll be assessing how I feel and if I don't complete this because I feel stiff or overtired that's fine. I want to lay it out and see how I get on rather than aiming low and feeling disgruntled.


As for food - well I have an apple and pear every day for snacks so that's 2 portions right there of f&v. As long as I add in another 2 to both lunch and dinner I'll be ok. I'm aiming for either porridge or eggs for breakfast, a lunch with a good amount of protein in it to stave off cravings in the afternoon, a snack after work - well about 4pm cos I'm in work til 6 today & tomorrow - and then dinner for 7ish - again with protein. I've gotten into a bad habit of having very carb heavy lunches and dinners and it's playing havoc with my cravings so we're cutting down again. not cutting out, just trying to get more of a balance going on.


This is what today looks like so pretty good allround.


Percent Calories From:
Carbohydrate (56%)
Protein (18.6%)
Fat (25.4%)
Alcohol (0%)


And I've still got 120cals to play with if I want something else.


I amy or may not post every day what the nutritional content is, but I will try and post every day on the 'how are we doing' cos I think that's one of the signs I'm slipping off the rails - when I don't post on there..........So I'm back firmly on the wagon. Sorry for the essay but I just needed to write all that out I think.......