kat93
New member
1. Answer these questions before starting your diary.
-- How much weight do you want to lose?
69lbs
-- What is the timeframe for reaching your target weight?
winter solstice 2009 - about 9 months
-- How do you want to accomplish your goal (what methods do you want to use)?
Eating a healthy diet with the right amt of calories, treadmill walking, WT, dancing, visualization, relaxation exercises (reduce stress thus cortisol!)
-- Who or what can support you in reaching your goal?
who: john (partner), my sister glor, my bro-in-law al, the WLF
what: FitDay.com, WLF (knowledge, diary), spring arriving
-- How realistic is your goal?
i think it's fairly realistic, but i'm open to being flexible with my goals as i learn more and gain experience as time goes on
-- When will you start?
over 3 weeks ago...
1. What is your current height and weight?
5’11.5” 224lbs
2. If you were at an ideal weight now, what would that weight be?
i think 155lbs
3. At what weight would you like to be at four months from now?
under 200lbs
4. Why do you want to lose weight?
i want to lead a healthy, balanced lifestyle, losing weight should be a side-effect of that. i want to be a healthy weight, with a strong cardio system and strong (for me) muscles, healthy bones. i think it would also help my confidence and esteem levels if i accomplished losing over 75lbs.
5. Do you want to lose weight for a specific life event such as wedding or reunion? If so, when is that event? nope, well maybe for my next belly dance performance in dec 09.
6. What obstacles could get between you and your weight loss goals?
i tend to give up on myself under stress and self-sabotage and i'm trying to learn to be consistent and have a routine for the first time in my life. so my prior inconsistency is an obstacle.
7. Why do you think that you now have a weight problem?
take-out food addiction (cheeseburgers used to = comfort), pepsi and rootbeer habit, not moving, - basically emotional unhealthy eating and not exercising at all.
8. What lifestyle changes do you think would help you lose weight?
Eating healthy foods in the right porportion of macronutrients and exercise.
9. Have you lost weight in the past? If so, what has worked in the past to help you lose weight? nope
10. Why do you believe that you did not lose weight or you gained the weight back? n/a
11. What, if anything, has not worked for you in the past in helping you to lose weight? Why do you think it did not work? n/a
12. Would you try writing down all food and drink consumed for a given period of time? i have been for the last 3 weeks and a bit, altho i stopped tracking it with paper and pen and moved to FitDay.com.
13. Do you cook at home often? If so, what do you cook?
i make breakfast and lunch (and snack) john cooks dinner
steamed veggies, stirfrys, fish or egg salad, smoothies, turkey.
14. How often do you go out to eat? Where do you go?
i used to have a daily takeout fix, usually fast food cheeseburgers. now, i don't.
15. What are your three favorite foods?
old kate: cheeseburgers, gyros, pepsi
present kate: hummus, fruit smoothies, broccoli
16. What are your three favorite restaurants?
Indian, Thai, and well, Harvey's.
17. What are three things you can do differently when it comes to food?
Eat regularly (3 meals plus snack); do my relaxation cd for stress instead of scarfing down a cheeseburger and pepsi; increase my knowledge so i become more conscious about what i'm putting in my body.
18. If you woke up tomorrow and your body was exactly the way you want it, what would be different?
I'd be a healthy weight, i'd be more fit (walk a mile quicker) and feel energized. Smaller waist, (under 31") smaller hips (under 41"), smaller chest (under 38") measurements, well-toned, stronger muscles.
19. Do you eat when you are not hungry? no.
20. Do you binge eat (large amounts at a time)? no.
21. Do you hide your food or eat in secret? no.
22. Do you eat when you are sad, nervous, or depressed? used to.
23. Do you eat as a reward? used to.
24. Do you eat while watching TV or using the computer? nope.
25. What do you normally eat for a meal?
BF: fruit smoothie, water, green tea
Lunch: tuna, salmon, or egg with a grain, veggies, water and green tea.
Dinner: 4-5 oz turkey or chicken with veggies, water and green tea
26. What type of snacks do you eat?
hummus with baby carrots and celery or yogurt (non fat) or cottage cheese (non fat)
27. In terms of exercise, what, if anything, are you currently doing?
Treadmill walking daily (interval training a few times a week), strength/resistance training, yoga, pilates, belly dancing.
28. Where do you go for exercise? A local public gym? School/work gym? Home? home and one belly dance class per week.
29. What, if anything, are your three favorite types of exercise?
yoga, walking, dancin'
30. What is your daily/weekly/monthly/yearly motivation to move towards your goals? using FitDay to track my food, exercise, goals. get my tibetan aum tattoo when i get under 200lbs, re-committing every day to living a healthy, balanced lifestyle for life. goals for being able to walk faster and longer. the longer i feed myself well and see my fitness improving is motivating me right now.
31. Do you have rewards for certain goals?
tattoo (under 200 lbs), leather jacket once i'm in a healthy BMI, and a couple of snowboarding lessons next winter after i reach my target weight.
so, there it is, i started my diary as another tool for staying motivated and reaching my goals.
my successes in the last 3 weeks have been that i stopped drinking pop 2 days after i changed my diet, i actually found i just didn't want to drink it anymore. it just seemed silly to screw with my blood sugar levels and drink all those empty calories that weren't contributing to reaching my goals.
i haven't had takeout food in the last 3 weeks either, suprizingly i've found that the food i'm eating is more satisfying, filling, and not to mention cheaper in the long run. i'm drinking about 96 oz of water daily and green or white tea has replaced my non-stop guzzling of pepsi and rootbeer. i've been walking nearly every day. i needed to take a couple of recovery/rest days in the first couple of weeks i started. i just listened to my body and did what i could. instead of recovery days now, i just do a slow walk on days when i'm tired or feeling a little off. i'm learning my limits and how not to overdo things - just trying to strike a good balance of working hard but not too hard. i've got to build my fitness up in a sensible way.
my failures: well, i didn't exactly start the weight training portion of my exercise yesterday. i felt down. and scared and hesitant cuz i'm not sure what i'm doing. so i just walked for 35 mins. i got some WT exercises from harley pasternak's book but the sets, reps and rests don't make sense to me. they change every week and i don't think i need to do that from what i've been reading. plus i'm not sure why he splits up the muscle groups the way he does. i'll just do more research on bodyimprovements.com today after lunch and figure out an amt of reps by doing the exercises, see what feels right and stick to that. frankly, i'm so out of shape that anything will be an improvement and i don't think i'll have to switch things up every week becuz of (what is it called?) adaptation or anything. so, since my walking habit is going well (better actually since i bought running shoes), i'll focus on trying out exercises and then figuring out what is an appropriate WT routine for myself. i'll keep reading and learning and experiment until i find something that works for me. i just want to make sure i'm working out evenly and properly.
actually, i think i may call kris at the community centre (she's a certified personal trainer) where i dance and make an appointment for a body composition evaluation. i can ask her for advice and guidance on a home routine in free weights then. and it would be good to know what my body fat % is. it might be a good idea to go in for an eval every few months (or whatever frequency she says is good) and keep track of my progress in the body fat area with some professional help. okay, got a plan to turn that failure into a success
funny thing happened last week when my car broke down (usually a panic filled stress out situation). i actually stayed calm, called a for a tow and after the nice tow truck driver took my car to its doctor, i walked home (about 30 mins). and instead of immediately craving comfort food (a cheeseburger and pop) i found i was thinking about how nice a warm bowl of chicken and veggie stirfry would be comforting that evening for dinner. now, that's still using food for nurturing and reward but at least i craved 'good' food.
there's a scientist (neuroscience dude) who says it takes the human brain 21-30 days to form the neural pathways to make a new behaviour a habit. so one of the first goals i made for myself was to eat well and exercise daily for 30 days. (then i guess it's about maintaining the habit instead of forming it). now, i'm a few days away from forming this new habit of food and exercise. i honestly didn't believe i could do this, or get so close to that goal. and that goal is only one baby step out of many, but i'm only 3 DAYS away from my first goal of 30 days! maybe i can do this.
i know from what i've done in the past few weeks that i can do this. i taught myself to survive some pretty adverse circumstances in life, so now i can teach myself how to thrive in a healthy balanced lifestyle. it's all about choice - freewill. my choice to get up every day and do something constructive for myself. i can do this.
speaking of choices, it's time to make myself some food for lunch.
-- How much weight do you want to lose?
69lbs
-- What is the timeframe for reaching your target weight?
winter solstice 2009 - about 9 months
-- How do you want to accomplish your goal (what methods do you want to use)?
Eating a healthy diet with the right amt of calories, treadmill walking, WT, dancing, visualization, relaxation exercises (reduce stress thus cortisol!)
-- Who or what can support you in reaching your goal?
who: john (partner), my sister glor, my bro-in-law al, the WLF
what: FitDay.com, WLF (knowledge, diary), spring arriving
-- How realistic is your goal?
i think it's fairly realistic, but i'm open to being flexible with my goals as i learn more and gain experience as time goes on
-- When will you start?
over 3 weeks ago...
1. What is your current height and weight?
5’11.5” 224lbs
2. If you were at an ideal weight now, what would that weight be?
i think 155lbs
3. At what weight would you like to be at four months from now?
under 200lbs
4. Why do you want to lose weight?
i want to lead a healthy, balanced lifestyle, losing weight should be a side-effect of that. i want to be a healthy weight, with a strong cardio system and strong (for me) muscles, healthy bones. i think it would also help my confidence and esteem levels if i accomplished losing over 75lbs.
5. Do you want to lose weight for a specific life event such as wedding or reunion? If so, when is that event? nope, well maybe for my next belly dance performance in dec 09.
6. What obstacles could get between you and your weight loss goals?
i tend to give up on myself under stress and self-sabotage and i'm trying to learn to be consistent and have a routine for the first time in my life. so my prior inconsistency is an obstacle.
7. Why do you think that you now have a weight problem?
take-out food addiction (cheeseburgers used to = comfort), pepsi and rootbeer habit, not moving, - basically emotional unhealthy eating and not exercising at all.
8. What lifestyle changes do you think would help you lose weight?
Eating healthy foods in the right porportion of macronutrients and exercise.
9. Have you lost weight in the past? If so, what has worked in the past to help you lose weight? nope
10. Why do you believe that you did not lose weight or you gained the weight back? n/a
11. What, if anything, has not worked for you in the past in helping you to lose weight? Why do you think it did not work? n/a
12. Would you try writing down all food and drink consumed for a given period of time? i have been for the last 3 weeks and a bit, altho i stopped tracking it with paper and pen and moved to FitDay.com.
13. Do you cook at home often? If so, what do you cook?
i make breakfast and lunch (and snack) john cooks dinner
steamed veggies, stirfrys, fish or egg salad, smoothies, turkey.
14. How often do you go out to eat? Where do you go?
i used to have a daily takeout fix, usually fast food cheeseburgers. now, i don't.
15. What are your three favorite foods?
old kate: cheeseburgers, gyros, pepsi
present kate: hummus, fruit smoothies, broccoli
16. What are your three favorite restaurants?
Indian, Thai, and well, Harvey's.
17. What are three things you can do differently when it comes to food?
Eat regularly (3 meals plus snack); do my relaxation cd for stress instead of scarfing down a cheeseburger and pepsi; increase my knowledge so i become more conscious about what i'm putting in my body.
18. If you woke up tomorrow and your body was exactly the way you want it, what would be different?
I'd be a healthy weight, i'd be more fit (walk a mile quicker) and feel energized. Smaller waist, (under 31") smaller hips (under 41"), smaller chest (under 38") measurements, well-toned, stronger muscles.
19. Do you eat when you are not hungry? no.
20. Do you binge eat (large amounts at a time)? no.
21. Do you hide your food or eat in secret? no.
22. Do you eat when you are sad, nervous, or depressed? used to.
23. Do you eat as a reward? used to.
24. Do you eat while watching TV or using the computer? nope.
25. What do you normally eat for a meal?
BF: fruit smoothie, water, green tea
Lunch: tuna, salmon, or egg with a grain, veggies, water and green tea.
Dinner: 4-5 oz turkey or chicken with veggies, water and green tea
26. What type of snacks do you eat?
hummus with baby carrots and celery or yogurt (non fat) or cottage cheese (non fat)
27. In terms of exercise, what, if anything, are you currently doing?
Treadmill walking daily (interval training a few times a week), strength/resistance training, yoga, pilates, belly dancing.
28. Where do you go for exercise? A local public gym? School/work gym? Home? home and one belly dance class per week.
29. What, if anything, are your three favorite types of exercise?
yoga, walking, dancin'
30. What is your daily/weekly/monthly/yearly motivation to move towards your goals? using FitDay to track my food, exercise, goals. get my tibetan aum tattoo when i get under 200lbs, re-committing every day to living a healthy, balanced lifestyle for life. goals for being able to walk faster and longer. the longer i feed myself well and see my fitness improving is motivating me right now.
31. Do you have rewards for certain goals?
tattoo (under 200 lbs), leather jacket once i'm in a healthy BMI, and a couple of snowboarding lessons next winter after i reach my target weight.
so, there it is, i started my diary as another tool for staying motivated and reaching my goals.
my successes in the last 3 weeks have been that i stopped drinking pop 2 days after i changed my diet, i actually found i just didn't want to drink it anymore. it just seemed silly to screw with my blood sugar levels and drink all those empty calories that weren't contributing to reaching my goals.
i haven't had takeout food in the last 3 weeks either, suprizingly i've found that the food i'm eating is more satisfying, filling, and not to mention cheaper in the long run. i'm drinking about 96 oz of water daily and green or white tea has replaced my non-stop guzzling of pepsi and rootbeer. i've been walking nearly every day. i needed to take a couple of recovery/rest days in the first couple of weeks i started. i just listened to my body and did what i could. instead of recovery days now, i just do a slow walk on days when i'm tired or feeling a little off. i'm learning my limits and how not to overdo things - just trying to strike a good balance of working hard but not too hard. i've got to build my fitness up in a sensible way.
my failures: well, i didn't exactly start the weight training portion of my exercise yesterday. i felt down. and scared and hesitant cuz i'm not sure what i'm doing. so i just walked for 35 mins. i got some WT exercises from harley pasternak's book but the sets, reps and rests don't make sense to me. they change every week and i don't think i need to do that from what i've been reading. plus i'm not sure why he splits up the muscle groups the way he does. i'll just do more research on bodyimprovements.com today after lunch and figure out an amt of reps by doing the exercises, see what feels right and stick to that. frankly, i'm so out of shape that anything will be an improvement and i don't think i'll have to switch things up every week becuz of (what is it called?) adaptation or anything. so, since my walking habit is going well (better actually since i bought running shoes), i'll focus on trying out exercises and then figuring out what is an appropriate WT routine for myself. i'll keep reading and learning and experiment until i find something that works for me. i just want to make sure i'm working out evenly and properly.
actually, i think i may call kris at the community centre (she's a certified personal trainer) where i dance and make an appointment for a body composition evaluation. i can ask her for advice and guidance on a home routine in free weights then. and it would be good to know what my body fat % is. it might be a good idea to go in for an eval every few months (or whatever frequency she says is good) and keep track of my progress in the body fat area with some professional help. okay, got a plan to turn that failure into a success
funny thing happened last week when my car broke down (usually a panic filled stress out situation). i actually stayed calm, called a for a tow and after the nice tow truck driver took my car to its doctor, i walked home (about 30 mins). and instead of immediately craving comfort food (a cheeseburger and pop) i found i was thinking about how nice a warm bowl of chicken and veggie stirfry would be comforting that evening for dinner. now, that's still using food for nurturing and reward but at least i craved 'good' food.
there's a scientist (neuroscience dude) who says it takes the human brain 21-30 days to form the neural pathways to make a new behaviour a habit. so one of the first goals i made for myself was to eat well and exercise daily for 30 days. (then i guess it's about maintaining the habit instead of forming it). now, i'm a few days away from forming this new habit of food and exercise. i honestly didn't believe i could do this, or get so close to that goal. and that goal is only one baby step out of many, but i'm only 3 DAYS away from my first goal of 30 days! maybe i can do this.
i know from what i've done in the past few weeks that i can do this. i taught myself to survive some pretty adverse circumstances in life, so now i can teach myself how to thrive in a healthy balanced lifestyle. it's all about choice - freewill. my choice to get up every day and do something constructive for myself. i can do this.
speaking of choices, it's time to make myself some food for lunch.
