alligatorob
Respected Member
I had a good day too. Thanks for sticking with this, checking in with you helps me. Keep up the good work!
Rob's Diary
- Thread starter bensanon
- Start date
- Status
Thank you, Rob. It really helps me. All good today?
No running for me today. I miss it tonight but my legs need the rest. I did go up to the gym and I swam for about 30 minutes and spent some time in the whirlpool next to the jets trying to help my muscles recover. Total calories out according to my Fitbit were 2500.
I didn't eat very much today. Chicken and black beans for lunch and dinner along with the usual breakfast. 131g of protein total. Total calories in were 1459.
I had really intense cravings after swimming and this evening but I got through them. They distracted me during meditation but I tried again later and got 20 minutes in. My weight this morning was 199.2.
All the same fine otherwise.
alligatorob
Respected Member
Good for you! Getting past the post swimming cravings was a really good thing.
When I was a kid people believed you should only swim on an empty stomach, to avoid cramps. The myth was eating before swimming was dangerous. So some of the hungriest times I remember as a kid were after swimming. Growing up in Florida we went swimming a lot, lakes and the Gulf, not pools. Plenty of places to swim withing a bike ride of home. In summer I probably swam at least once a day, some days I just stayed in the water for hours, sometimes all day. Now I guess we know that myth's not true.
Today was good for me as well, lets check in tomorrow.
When I was a kid people believed you should only swim on an empty stomach, to avoid cramps. The myth was eating before swimming was dangerous. So some of the hungriest times I remember as a kid were after swimming. Growing up in Florida we went swimming a lot, lakes and the Gulf, not pools. Plenty of places to swim withing a bike ride of home. In summer I probably swam at least once a day, some days I just stayed in the water for hours, sometimes all day. Now I guess we know that myth's not true.
Today was good for me as well, lets check in tomorrow.
Under 200 is good!
Hi Cate, There hasn't been much to it, really. I have always had an interest and have attempted but with all these changes I'm undergoing and what I've been through, it feels like it'll help more now and I'm kind of seeking it out more. Doing it everyday seems to make a difference because I can build on it even if ever so slightly. I subscribed to the Headspace app because I was familiar with the narrator from a running app I use. I think he's really good and he addresses all the common hesitations and misunderstandings and gives you an idea of a good approach. I tried insight timer for a little while and that's good if you want to search by a topic (e.g., grief, anger, stress, etc). Headspace gives you a better intro into practicing it regularly in my experience so far.
No binges today. Rob, how'd it go for you?
Although I didn't have any binges, I had some monstrous cravings this morning after breakfast and this afternoon. I made it through but I think it was too much for me. Felt like I going to lose it. It's primarily because I only ate 1450 calories yesterday and only got about 4 hours of sleep. Today though, I ate 2986. I ran again, 9.5 miles and walked another 2 miles. My Fitbit says I've burned 4350 calories so far.
My protein was a little high at 201g. That's 2.4 g/kg which is too much for me I think. I'm at the end of my food supplies so I'm out of a lot fruits, veges and bread. I'll go to the store tomorrow.
My weight this morning was 197.4. I'll get in 20 minutes of meditation tonight. I did try to "flash" the visualization I've been working on earlier today. Not sure it did much but I'm just starting and learning what will work for me.
I still have a funky feeling tonight from trying to make it through earlier on fewer calories. Hopefully I will reset by the morning.
Although I didn't have any binges, I had some monstrous cravings this morning after breakfast and this afternoon. I made it through but I think it was too much for me. Felt like I going to lose it. It's primarily because I only ate 1450 calories yesterday and only got about 4 hours of sleep. Today though, I ate 2986. I ran again, 9.5 miles and walked another 2 miles. My Fitbit says I've burned 4350 calories so far.
My protein was a little high at 201g. That's 2.4 g/kg which is too much for me I think. I'm at the end of my food supplies so I'm out of a lot fruits, veges and bread. I'll go to the store tomorrow.
My weight this morning was 197.4. I'll get in 20 minutes of meditation tonight. I did try to "flash" the visualization I've been working on earlier today. Not sure it did much but I'm just starting and learning what will work for me.
I still have a funky feeling tonight from trying to make it through earlier on fewer calories. Hopefully I will reset by the morning.
Hi Shell, Focusing has always been a struggle so I made my health and the weight loss the highest priority. I eliminated as many stressors as I could to try to give myself the best chance of success. Of course, it's been discipline too to stick with it and forgiveness if I screw up or head backwards for a little bit. There are many days I get distracted but I just try to bring it back to my goals and remember my motivations. There are also many days I don't want to keep going but I do anyway. Have you listed out your motivations? What are they? I find keeping them close helps with focus and motivation.
The role that sleep plays in our overall health - how exactly it works and what it does - is still not known, only that it is utterly important.
I love that you're eliminating stressors to give yourself the best possible chance of success in the quest for health and weight loss - may that help with the sleeping, too!
alligatorob
Respected Member
You didn't binge today, that is a big thing, congratulations! And fighting off those "monstrous cravings" is a good thing, I know how hard it can be. Maybe you ate more than you planned, but it was still less than you burned, and well short of a binge, you're good!
And 197.4 is down from where you have been, is it a new low?
I had a good day, no binges here either. Lets keep this up, check in tomorrow?
And 197.4 is down from where you have been, is it a new low?
I had a good day, no binges here either. Lets keep this up, check in tomorrow?
It's hard to figure this out with the exercise. I think 3k still allows for a good deficit when I'm running 9 miles a day. I'm famished this morning even though I ate that much yesterday. I do feel MUCH better. My head was in such a knot!
alligatorob
Respected Member
I am sure you will find a way to eat right this morning. Sometimes I find eating more makes me hungrier, or makes for stronger cravings.
Good that you feel better, having your head out of a knot is a good thing.
Don't binge today and you will feel better. I can't guarantee that all your problems will be fixed, I am sure they won't. But if you don't binge they will be better!
Not overeating sure has not fixed all of my problems, but it has made them better, now I just need to figure out how to remember that when the cravings come along.
I had a pretty good day today. No binges. My hunger this morning went away. No cravings like yesterday thank goodness. Rob, how'd you do??
I got almost 7 hours of sleep. It felt good but it made me a little tired in the afternoon. 10 miles of running, 2 walking. Total calories out are 4,700. 32k steps.
Food was good. Bread, fruits, veges replenished. Tonight I had falafel with cauliflower rice. I realized I like the roasted seaweed snacks so I got more of those and had a couple servings. Total calories in were 2305. That's a bit low in relation to the running I did today so I'm going to try to be careful tomorrow not to swing out of whack. I had 144g of protein (1.6g/kg) which is fine I think.
My weight this morning was 197.6 up 0.2 from yesterday. This is not my lowest. I was 197.0 at one point before the last binge. I'm pretty sure I'll surpass that soon.
I got 20 minutes of meditation in and I'll do another 20 right now before bed.
Everything else is going well. The no binge pact with Rob has really helped and held me accountable.
I got almost 7 hours of sleep. It felt good but it made me a little tired in the afternoon. 10 miles of running, 2 walking. Total calories out are 4,700. 32k steps.
Food was good. Bread, fruits, veges replenished. Tonight I had falafel with cauliflower rice. I realized I like the roasted seaweed snacks so I got more of those and had a couple servings. Total calories in were 2305. That's a bit low in relation to the running I did today so I'm going to try to be careful tomorrow not to swing out of whack. I had 144g of protein (1.6g/kg) which is fine I think.
My weight this morning was 197.6 up 0.2 from yesterday. This is not my lowest. I was 197.0 at one point before the last binge. I'm pretty sure I'll surpass that soon.
I got 20 minutes of meditation in and I'll do another 20 right now before bed.
Everything else is going well. The no binge pact with Rob has really helped and held me accountable.
Last edited:
alligatorob
Respected Member
Good news! I had a good day too, though I got some strong cravings in the afternoon, but beat them back.
Let's do it again tomorrow!
Shell, One would do this in CBT right? What are your values and how do your behaviors align with them? What thoughts and habits are getting in the way?
Rob, writing goals down is a therapeutic intervention for any technique. However, I never thought about writing my motivation for weight loss. My focus with CBT is changing thoughts, emotions and behavior; which is a personal struggle for me when it comes to weight loss.
Glad you were able to beat those cravings back yesterday, Rob. How'd it go today? I didn't have any major cravings except I could've kept eating tonight. No binging today.
I'm quite the gym rat. Got a weird look from one of the trainers yesterday when I walked in. That's OK, he doesn't know my level of commitment lol. I'll keep him curious. I ran again today, 9 miles, walked 1. I felt pretty worn down today though so I might go swimming or jump on the cross-trainer tomorrow. We'll see. Fitbit says 4141 calories out. 27k steps.
Food was good today. I had an Aprium this morning which was OK. I probably wouldn't get apricots by themselves so it's good to have the Apriums. Also had blueberries which I had been missing. Lunch was chicken. Dinner was baked falafel. Total calories in were 2438.
Got some meditation in this morning and will do another 20 minutes tonight. I was a bit social last night and I'm usually anxious in those situations so it was really interesting to see how it affected my meditation. My thoughts drifted off quite a bit but I kept bringing them back. It's good practice for me and I'll try to get more exposure to challenge those thought patterns.
My weight was 197.8 which is up 0.2 again. This has me frustrated because of all the work I've been doing. A couple months ago I was still dropping 3-4 pounds a week and it's just not working the same now. Much slower but I need to give it more time.
I'm quite the gym rat. Got a weird look from one of the trainers yesterday when I walked in. That's OK, he doesn't know my level of commitment lol. I'll keep him curious. I ran again today, 9 miles, walked 1. I felt pretty worn down today though so I might go swimming or jump on the cross-trainer tomorrow. We'll see. Fitbit says 4141 calories out. 27k steps.
Food was good today. I had an Aprium this morning which was OK. I probably wouldn't get apricots by themselves so it's good to have the Apriums. Also had blueberries which I had been missing. Lunch was chicken. Dinner was baked falafel. Total calories in were 2438.
Got some meditation in this morning and will do another 20 minutes tonight. I was a bit social last night and I'm usually anxious in those situations so it was really interesting to see how it affected my meditation. My thoughts drifted off quite a bit but I kept bringing them back. It's good practice for me and I'll try to get more exposure to challenge those thought patterns.
My weight was 197.8 which is up 0.2 again. This has me frustrated because of all the work I've been doing. A couple months ago I was still dropping 3-4 pounds a week and it's just not working the same now. Much slower but I need to give it more time.
- Status