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had good focus this week wanted to lose 500 grms lost q bit more so 84.9 uppted the excercise a litle bit more biking. am sticking to calorie plan rigorously and pleased i got 4-30 minute bike rides in put some tecno music on and go into a primal trance state lol ,tecno really works for me not drinking alcohol is my current superpower i was drinking quite a lot daily no wonder i pit on weight add to that lqtw night binge eating a recipe for disaster. i read a thing about navy seal training their mind set 4 tricks breaking down tasks into smaller chunks to make things managable, visualisation, positive self talk (been working on this one) and emotional self regulation e.g. breathing excercises when anxious. i will tqke any tip or hack i can to apply that may help the big thing i am vulnerable with ia when i get tired i can think negatively and be tempted to binge eat which so far i hacnt succumbed to its there though i am starting to set weekly goals as well it does seem to help my resolve all the very best for everyone with today and the week ahead oh yeah i got myself some non eating rewards because i was feeling a bit deprived got a few clothing items a subway wrap (within calorie budget) and q couple of books. been reading about resistance training i need to get going with that i have a very weak right shoulder from a shoulder injury so will need to work around that somehow so will start at a gym within the next few weeks 1st goal to strengthen shoulder and burn off belly fat in particular i appreciate the encouragement and support if members and i need every bit of it so thank you
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84.9 kg
Lost so far: 12.3 kg.
Still to go: 9.9 kg.
Diet followed: Reasonably Well.
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1702 kcal
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Fat: 66.62g | Prot: 105.25g | Carbs: 171.82g.
Breakfast: Balance 100% Whey Protein WPC/WPI, Bran Flakes, Berries, 1% Fat Milk. Lunch: Margarine (Regular with Salt), Egg (Whole), Mixed Grain Bread. Dinner: Margarine (Regular with Salt), Brown Gravy (Dry, Instant) , Mixed Vegetables (Drained Solids, Canned) , Mashed Potato made with Milk (from Fresh), Beef Sausage. Snacks/Other: Quest Cookies & Cream Protein Bar, Schweppes Light Ginger Beer, Whittaker's Sante Dark Ghana Chocolate Bar - 72% Cocoa. more...
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446 kcal
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Exercise:
Bicycling (fast) - 24/kph - 30 minutes, Google Fit - 23 hours and 30 minutes. more...
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Losing 0.8 kg a Week
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 Comments
I think you are doing brilliantly. I'm loving the way you look at so many different aspects of this journey. People should do that more in all aspects of life. Some people just accept things instead of trying something new. I've got MS. A lot of people think I am destined for a wheelchair. I believe that if I work on all aspects (mind and body) that I won't. To me, weight loss is the same. You've got to believe that you can do it.
18 Jun 22 by member: Mist1234
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19 Jun 22 by member: Samaddhhi
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I also love your approach to this and how you seek out so many varied tools to make this work for you. I’m going to google the navy seal training now lol
I think you have touched on what is really important, especially if you have a tendency to binge at times. It’s very important that this is a lifestyle change that brings you joy and not just a diet. Diets are depriving, unsatisfying and make us feel like we are working at something. They are hard to enjoy and you keep waiting for when it will be over.
Changing to a healthier lifestyle is a approach where you are choosing to be more active, choosing to make better and more mindful food choices. It is also one where you can acknowledge you learning and work rewards and self care into your daily routine. Shopping if you have had a stressful week, getting a take away or a ice cream on the way home so you can enjoy things. That is always the end goal, a learning how to love where you can indulge in a healthy manner.
I’ve found as I learn my intake and calories it’s so much easier now to have some dark chocolate, or a muffin because I know exactly how many calories it is and I can just skip a snack the next day, or make my serving of carbs a half portion and double my veg to balance it. That has been what I’ve worked towards, empowering myself to use my new knowledge to love happy and healthy.
I feel like you are well on your way too ❤️🤞🏻 Have a great week and hope your next weigh in is great
19 Jun 22 by member: anon00
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Your approach is great. Plus, I think doing research on wellness and a healthy way of life keeps you motivated and on track.
20 Jun 22 by member: DottyGumboots
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I love that you are trying to use every tool in the tool box. Yes, tiredness makes me think negative too. I used to come home from work then eat dinner then "reward" myself with a snack pack of potato chips or rice crackers. I've done another weight journey in my late 40s. I actually got too thin and looked very gaunt. I learnt then that exercise is major. Retirement made me graze all day. Now I organise meals ahead for a couple of days so that we aren't hungry. I chop vegetables and put in containers so I can quickly stir fry. I've made keto muffins and frozen them, keep sugar free dark choc in the cupboard. But it's definitely a mindset and a journey. You sound so informed and balanced with exercise. Go you! Keep your comments coming.
20 Jun 22 by member: Nannagorilla
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Samaddhhi's Weight History
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