Weekly Goal: Reduce sugar intake - get rid of sugar addiction. Read more sugar addiction and understand what to expect with withdrawl symptoms. Eat plently of wholesome, nutritious foods. Eat slowly, put a little less on my plate and think about and enjoy what I'm eating.
Today's Goal: Not eat in front of the computer or TV. Eat a little slower and give myself a reasonable portion. Stop when I'm feeling satisfied. Slow down and enjoy my food.
Emotional rating: 4 - I feel pretty good today and still feel positive and in-control of what I'm doing.
Morning: Woke up at 6:15pm, then went back to bed until 7:00am. I'd like to try and get up earlier as it means I have a little more time to organise my day - eg. Fill out my rough eating plan for today and prepare some foods to take with me to school.
Afternoon:
Today's Sucesses/Challenges:
Sucesses: I weighed myself this morning and it appears I've lost another 1kg?? Is it possible - 3 kg in 1 week. I'm happy but a little worried it's coming off so fast. I'm just trying to tell myself to remember my original goal is 5kg in 2-3months and 10kg by Christmas, so when things start to slow down I won't feel disapointed. I read that the first week or so because we tend to eat less carbohydrates than before, our bodies get rid of "...." (I don't remember the scientific name), which can take of 1-3kg. After this our body starts to try and get rid of fat. 1 gram of fat takes 35,000 (around that figure??) kilojoules to burn, thus loosing weight depends your exercise and kilojoule intake. The more you exercise the more kilojoules you burn to get rid of that fat. If you don't over eat in kilojoules, you'll also help to reduce the kilojules to get rid of the fat.
It was really good to read this information because it has prepared me to understand that losing the next few kilograms on the scale may take a little longer to achieve. I feel happy anyway that I've reached my first goal (lose 3kg - reward = special purchase in Korea - W50,000). I'm going to wait until my official weigh in on Friday before I give myself the reward. Also I am now only 2 kilograms off the 1/2 way mark and my first real goal (lose 5kg before travelling to Thailand - reward = special purchase in Thailand - W50,000)
Food/Exercise Diary:
Breakfast: Home
1 small apple (1 fruit)
1 toast (1 grain)
30gm mozzarella cheese (1 dairy)
tomatoes, mushrooms and onion (1 vegie)
200ml water
Morning Tea: Work
1 pre-mixed coffeen (1 sugar)
Lunch: Work
medium rice (1.5 grain)
Galbi tang (0.5 protein, 0.5 vegies, 100ml soup)
mushrooms, onions, kimchi (1.5 vegies)
1 small fried fish (0.5 protein)
Afternoon Tea: Work
500ml water
Dinner: Work
Salad (2.5 vegies)
40gm chicken breast (0.5 protein)
1/4 avocado (1 fat)
30gm mozzarella cheese (1 dairy)
1 toast (1 grain)
1 tblsp cream dressing (1 fat)
Supper: Salsa club
375ml green tea
Exercise: Salsa club
1.5hrs salsa dancing
