Not Looking Back - a Diary

N

NotLookingBack

New member
NOT LOOKING BACK - A JOURNEY​

-- How much weight do you want to lose?
10kg or 22lbs

-- What is the timeframe for reaching your target weight?
5 Months - 17 November - 150 Days

-- How do you want to accomplish your goal (what methods do you want to use)?
UPDATE
Exercise 3 Days, Take a Day Off, Then Another 3
Eliminating Certain Food from My Diet | Alternating for Healthy Alternatives
Replacing Breakfast with a Healthy Meal Replacement Shake just to give my other meals some more variety

-- Who or what can support you in reaching your goal?
I'm hoping you guys can.

-- How realistic is your goal?
I'd say it's pretty realistic. I have enough time to achieve my goals.

-- When will you start?
June 21st, tomorrow.

OTHER QUESTIONS
1. What is your current height and weight? 6'4 and 84.2kg
2. If you were at an ideal weight now, what would that weight be? 74kg
3. At what weight would you like to be at four months from now? My Ideal Weight
4. Why do you want to lose weight? I am in the best years of my life. I'm young and have my whole life ahead of me. I don't want food to control my life anymore and I want to feel comfortable with my body.
5. Do you want to lose weight for a specific life event such as wedding or reunion? If so, when is that event? Nothing specific, but probably for the Summer months coming up from November onwards. Would be great.
6. What obstacles could get between you and your weight loss goals? A great amount of accessibility to food and my general lazy attitude. I haven't felt inspired in a very long time. I work weird hours and I just want to get a grip and be able to take that control back.
7. Why do you think that you now have a weight problem? I've been eating emotionally quite a bit and I haven't been able to fully commit myself to getting my health back for good.
8. What lifestyle changes do you think would help you lose weight? I'd like to cut out some food I know is very bad for me but I eat it (very regularly) regardless. High-sugar Frappe's come to mind, as well as a certain breakfast cereal which I could eat (the whole box) in one go.
9. Have you lost weight in the past? If so, what has worked in the past to help you lose weight? I have lost weight in the past. I lost 12kg in 2007 and got within in a couple of kg's of my ultimate goal. I know I can do it if I stick to the plan and commit my mind to putting in as much effort as I can.
10. Why do you believe that you did not lose weight or you gained the weight back? It's been a rough year. Just mentally and emotionally. I've been dealing with too much to give myself the proper attention that I need.
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? Once I commit it works, I haven't tried anything funky.
12. Would you try writing down all food and drink consumed for a given period of time? I think I'll do that, yes. It may be the only way to really see where my problem is.
13. Do you cook at home often? If so, what do you cook? When I make the effort to cook it's always healthy food. From veggies to skinless chicken to fish. It's just about making the time and effort.
14. How often do you go out to eat? Where do you go? I don't eat out often but I have a problem with pizza takeout. I think I need to let go of the pizza, even if it's just for a little while.
15. What are your three favorite foods? Pizza, Squillo's, Chocolate
16. What are your three favorite restaurants? n/a.
17. What are three things you can do differently when it comes to food? I can stop buying impulsively, I can give up the food I know is bad for me, I can not put so much emphasis on food.
18. If you woke up tomorrow and your body was exactly the way you want it, what would be different? I think I would be in a different state of mind. I'd be more comfortable and confident that I can achieve my goals.
19. Do you eat when you are not hungry? Not always. I'd say my problem is eating a whole lot of junk in one go, that way it's out of sight, out of mind.
20. Do you binge eat (large amounts at a time)? Not often enough to be troubling. And only with junk. That's something that has to stop.
21. Do you hide your food or eat in secret? I tend to overeat when I'm alone. I hide food when my family is around.
22. Do you eat when you are sad, nervous, or depressed? Yes.
23. Do you eat as a reward? No.
24. Do you eat while watching TV or using the computer? Yes.
25. What do you normally eat for a meal? Bread, Cheese, maybe a fruit.
26. What type of snacks do you eat? I don't tend to snack, because when I do it feels like I get granted the right to eat any other junk in large quantities.
27. In terms of exercise, what, if anything, are you currently doing? I'm going to the gym but erratically because I'm so tired of it's monotonous nature. And the facilities are rubbish. I don't do anything else.
28. Where do you go for exercise? A local public gym? School/work gym? Home? See above.
29. What, if anything, are your three favorite types of exercise? Running, Skipping, Squash.
30. What is your daily/weekly/monthly/yearly motivation to move towards your goals? Accomplishing something is motivation enough for me.
31. Do you have rewards for certain goals? Not yet, but I will think about it.

SO WHAT'S THE PLAN?​

Daily Exercise, with a break every 4th day
Don't Eat After 7pm or before 7am

Foods To Cut Out or Reduce Drastically
* Chocolate
* Alcohol
* Pizza
* Biscuits
* Crisps / Chips
* Fizzy Drinks
* Freezocino's (Cino Iced Frappe's) --> Replaced with Orange Smoothie (1/3 of the Cals)

Exercise (Mornings - otherwise it doesn't happen)
First 5kg: 20-30 Minutes Cardio, 800 Skips
Last 5kg: 20 Minutes Cardio, Weight Training & Skipping Alternating Days

A work in progress...thank you to MAR1984 for reminding me I'm human.
 
Last edited:
sounds like good plan. walking to work is an excellent way to lose weight. or even walking during your lunch break. good luck we will be routing for you
 
DAY 1 - 21 JUNE 2010
Workout: 30 Minute Run (430 Cals, 5km) + 800 Skips (100 Cals)

Weighed in for a starting weight of 84.2, which is good, considering I actually thought I was up to 85 already. It doesn't change my goal though - I want to lose 10kg. I didn't manage to get up to go to the gym at 8:30am, but I went after I had been to work for a couple of hours and now I feel great. Lets hope I stick to healthy eating today (which I likely will - I usually do if I've workout out this hard) and lets hope I'm finally on the right track again.
Let's go!
 
DAY 2 - 22 JUNE 2010
Workout: 21 Minute Run (305 Cals, 3.5km) + 800 Skips (100 Cals)

Again couldn't get up when I set my alarm - but ended up going for a workout nonetheless. I was about to leave after my run when I told myself to go back and do some skipping. Feels good. I'm getting more and more motivated. I just have to get through the first 4 days or so, because I usually go South after 3 days. I feel different though. I feel like I can do it. Yes!
 
DAY 3 - 23 JUNE 2010
Workout: 30 Minute Run (450 Cals, 5.13km)

Early start to the day and pushed myself to run 30 minutes. I just need to keep it up now. Day 3 is always the hardest to get through - I just have to push till the end of the week so I can allow my body to get used to my new routine.
 
because I usually go South after 3 days.
Click to expand...

Keep up the good work! I usually go south after the first weekend. I made it this time, so I'm good to go for pretty much indefinitely.

Maybe I could make a couple suggestions that might make it easy for you.

Exercise 7 Days a Week
Eliminating Certain Food from My Diet
Replacing Breakfast with a Healthy Meal Replacement Shake
Click to expand...

1) you don't have to exercise 7 days a week. I exercise 5 days a week and give my body the weekends to recouperate and heal. Your body always needs days off to heal. So don't feel bad if you have to skip a day now and then. Your body will thank you. When I was running to lose weight, I could sometimes make it a week or two before my body was just to sore to do it again the next day. A day or two off and I was having better runs than I had before taking the days off.

2) You don't NEED to eliminate anything from your diet that you don't want to. Some people can choose to eliminate certain foods and stick with it, others crave those foods more when they put up the big red restricted sign in front of it. I eliminated full calorie sodas and fast foods like mcdonalds, burger king, taco bell, etc. Mostly, anyways. Every now and then I might get something from one of those places, but its very rare anymore. But I eat buttery popcorn at the move theatre every week. And pizza. Can't give up pizza, although I haven't craved it in a few weeks. And chinese food. And a local place that makes excellent calzones. AND, my all time favorite, chipotle burritos. Point is, if you adjust your calories around your junk food, and/or only splurge on them occasionally, its not going to hurt your long term progress. I noticed you're giving up chocolate and alcohol - a serving of dark chocolate a day or a glass of red wine I have heard can actually be good for you, unless it triggers you to crave more sweets or drink more. Its all up to what you WANT to do - don't just do something because you think you HAVE to.

3) Depending on your typical breakfast, it may or may not be beneficial to replace it with a shake. If your typical breakfast was formally cereal or pop tarts or something, then maybe a shake is an improvement. But a breakfast consisting of any of toast, yogurt, peanut butter, sliced turkey, eggs, cheese, any fruits and veggies, and many more options will be much better for you than a shake long term. At the very least, you'll feel much fuller for the same amount of calories. And who really wants to drink a shake for breakfast the rest of their lives?

4) Also, if you're having trouble getting up in the morning, that may be telling you that your body needs more rest/sleep. Sleep is important, especially when you're trying to lose weight and exercising a lot. Make sure you're getting enough!

5) This is more of a general thought, but one I believe in. Losing weight isn't something you do for a while, reach a goal, and then stop doing and go back to doing whatever you want again. The changes you make now to lose weight are the same changes you need to continue the rest of your life to maintain your weight loss. So if you plan your changes to your diet and your exercise routines and ask yourself, can I do this the rest of my life? Maybe you work out a little more and eat a little less when you're trying to lose weight, but you still have to work out and control your calorie intake and eat healthy foods when you're maintaining as well. So if you pick a routine and healthy choices you can see yourself maintaining for the rest of your life, you'll have an excellent chance of not only reaching your goal, but maintaining once you get there. Forexample, I wouldn't want to workout 7 days a week, or eliminate foods I love, or skip breakfast for a shake for the rest of my life. So, even if I did reach my goal, when I decided I no longer had to do those things I did not enjoy doing, I would probably see my progress reverse. Actually, that did happen to me. I don't want to see the same happen to anyone else.

You're doing great so far, and keep up the great work! Just relax a bit and try not to make it a stressful thing to lose weight.
 
All I can say is THANK YOU. Because you've opened my eyes a little bit. I've just been running full steam ahead cause that's the only speed I know. But I know I have to consider that it's a lifestyle change and not a compulsory 7 day strenuous battle. I have to give my body time to heal and I know I can't cut out those foods forever. I also get it's totally cool to treat yourself once in a while I just want to get through the first week so I can take it from there.

The breakfast shake has helped me because it leaves more variety for smaller meals during the day. I've been successful with it and will eventually switch it out for some scrambled eggs, fibre bran etc. and take it from there. I'm just trying to make a start.

I must also say I'm not completely depriving myself of some things i.e. it's more of a trade and a food experiment. I can already feel a great change just from switching the Cino Iced Frappe to an Orange Smoothie each day. A third of the calories but the same satisfaction. Plus I enjoy my cup of coffee a lot more cause it's the only caffeine I am getting.

I really do appreciate your input and you've helped me to make sure I'm not steaming forward like some wild animal - everything within the plan but within limits as well. Thanks again.
 
DAY 4 - 24 JUNE 2010
Workout: Off-Day

Really glad I took the day off. I treated myself a little to chocolate but nothing "binge-worthy" and I still ate pretty healthily all round. Less than 2000 cals. I'm ready to work out again tomorrow knowing I gave myself a day off after 3 intense workouts. I really think this will help me ease into a better lifestyle all round and I am happy with my progress so far.
 
Sounds like you've got a good plan! I'm glad you decided to take a rest day. your body will thank you long term. I admit I start out a lot stricter with my food as well, and then ease things back in. But not because I'm intentionally depriving myself. I haven't had pizza or my favorite burritos or those awesome calzones I was talking about or chinese in a few weeks now. Not because I'm forcing myself not to eat them, but because I just honestly haven't craved them. The day I get a craving for a burrito, you can rest assured I'll be getting one! Right now, I'm having fun practically cramming myself with good foods and feeling stuffed doing it. Last night, I had a 12.8oz salmon filet and half a bag of mixed frozen veggies for dinner. If I wanted, I could have added the whole bag of veggies for only another 40 calories, but I was already stuffed!

Taking a realistic and reasonable approach like you're doing, I'm sure you'll reach your goals!
 
You must log in or register to reply here.
Back
Top