My Weight-Loss Journey Day 5

I started dieting on May 15, 2020. Yesterday, I learned that I am an endomorph body type with a rectangle shape. Here’s what I’m up against: Catudal says that:

… endomorphs tend to gain weight more easily compared with ectomorphs and mesomorphs. Even when eating a similar diet as another body type, an endomorph will tend to hold on to more excess fat.

Described in Britannica online,

the extreme endomorph has a body as nearly ndobular as humanly possible; he has a round head, a large, round abdomen, large internal organs relative to his size, rather short arms and legs with fat upper arms and thighs, but slender wrists and ankles.

According to MedicalNewsToday,

People with an endomorph body type also “tend to have a slow metabolism, making it easier for them to gain weight and harder for them to lose it. This also stunts muscle growth…

… Therefore, people with endomorphic bodies may need to more carefully control what they eat, when they eat, and how much they eat… According to Sheldon, endomorphic bodies may also have traits that make following diet and exercise plans more challenging. For example, they may have a general desire for food, comfort, and relaxation.

Well, that’s just great.

What Should I Eat?

As an endomorph, my body is working against me. I need to learn more about how to eat right for my body type. Time to do some research. I want to know what foods to eat so I can stop sabotaging my weight-loss.

So, apparently, the endomorph diet is actually a thing. Who knew? This is good news because I am an endomorph who wants to get healthy.

According to healthline,

… the best diet for your body type may be one with a higher fat and protein intake and a lower carbohydrate intake, such as the paleo diet. This diet can help you lose body fat while keeping your energy level up.

According to the American Council of Exercise,

you should follow this formula when planning your daily meals:

30 percent carbohydrates

35 percent protein

35 percent fat

Foods to Eat and Avoid

Some examples of foods that are rich in protein or healthful monounsaturated and polyunsaturated fats include:

low fat dairy products, such as low fat milk, yogurt, and cheeses
poultry, such as chicken and turkey
most types of fish, especially fatty fish
most nontropical vegetable cooking oils, especially olive, canola, and avocado oil
eggs and egg whites
most nontropical nuts, including almonds, hazelnuts, and walnuts

Carbohydrates that are fit for an endomorph diet include:

dried beans and legumes, such as kidney beans, lentils, and chickpeas
fruits, except melons and pineapple
non-starchy vegetables, such as broccoli, cauliflower, and celery
whole-grain or whole-wheat products, such as all-bran cereal and 100% stone-ground whole-wheat bread
some starchy vegetables, such as sweet potatoes, yams, corn, and carrots
some unrefined starchy vegetables, such as quinoa and amaranth

Foods to limit or avoid on the endomorph diet include:

white bread, white rice, traditional pasta, and bagels
candies, chocolates, and other sweets
baked goods and cakes
soft drinks, energy drinks, and sports drinks
refined cereals, such as bran flakes, instant oatmeal, and puffed rice
heavily processed or fried foods
rich dairy products, such as cream, whipped cream, and ice cream
red meats
foods rich in sodium
alcohol
cooking oils with a lot of saturated fat, such as palm or coconut oil

For all of you endomorphs out there, here are the best articles I found about the endomorph diet:

Can the Endomorph Diet Help You Lose Weight?
Endomorph Diet 101: Food List, Sample Menu, Benefits, More
What to know about the endomorph diet

Here is what you need to know (what I learned) about endomorphs:

Keep a tight watch on calorie intake.
Exercise alone is not enough to make you lose weight.
Use more calories than you eat everyday to avoid weight gain.
Eliminate high-fat and processed foods which will eat up your daily calorie limit with little nutritional value and too many wasted calories.
Load up on fruits and vegetables with healthy vitamins, minerals, and fiber to fill you up faster so you eat less and curb weight gain.
Portion control is important to help reduce body fat.
Eat 200 to 500 fewer calories than you normally consume to help you reach your weight loss goal.
Limit your intake of simple carbohydrates such as white bread, white rice, pasta, cakes, and cookies which are high in sugar and calories causing fat storage.
Focus on complex carbohydrates like vegetables, including starchy vegetables like potatoes and tubers, legumes, whole grains, and fruits.
If you’re carb-sensitive, eat fruit in moderation.

Next is my daily food memo for day 5 of my weight-loss journey.

—————- MY FOOD MEMO FOR MAY 21, 2020 —————-

My Daily Food Diary – Day 5

Today’s starting weight at waking: 268 lbs. I have lost 2 lbs since beginning this blog.

AM Notes

Take morning meds.
Take daily vitamins. I take a Nutrilite Women’s Pack everyday.
Today’s work schedule is 8:45 am to 5:00 pm.

Thursday Exercise

Walking around at work from 8:45 am to 5:40 pm.
I’m taking the 7 day challenge. This is is my second day.

Thursday Food & Drinks

Thursday Breakfast at 8:30 am

1/2 L of Bottled Water (16.9 fl oz) with 2 Nutrilite Raspberry (Joint Health) Twist Tubes (water flavor pkg) – 20 calories
Total Breakfast Calories = 20

Thursday Morning Break / Snack at 11:30 am

1/2 L of Bottled Water (16.9 fl oz) with 2 Nutrilite Raspberry (Joint Health) Twist Tubes (water flavor pkg) – 20 calories
1 Rese’s Peanut Butter Cup – 105 calories
1 pkg of Fruit Snacks – 80 calories
Total Morning Break Calories = 195

Thursday Lunch at 2:30 pm

1 Rese’s Peanut Butter Cup – 105 calories
4 Rice Rolls – 160 calories
Total Lunch Calories = 265

Thursday Afternoon Break / Snack at 4:10 pm

1/4 L of Mango Juice (8.45 fl oz) – 100 calories
1 Slice of Dominos Meatzza Pizza – 380 calories
Total Afternoon Break / Snack Calories = 480

Thursday Dinner at 6:30 pm

8 Vegetable Spring Rolls – 400 calories
1 Bowl of Mixed Fruit – 300 calories
Total Dinner Calories = 700

Thursday After Dinner Break / Snack at 8:30 pm

1/4 L of Bottled Water (8.45 fl oz) – 0 calories
1/4 Cup of Serenity Trail Mix – 170 calories
3 Cups of Buttered Popcorn – 170 calories
13 Sour Cream and Cheddar Chips – 150 calories
Total After Dinner Break calories = 490

Total Calories Consumed: 20 + 195 + 265 + 480 + 700 + 490 = 2,150

2,500 – 2,150 = 350 calories remain as of 8:30 pm

My Thursday Water Intake: 1 1/4 L (42.25 fl oz, close to five 8 oz glasses)

My Whole Health Triangle

Since I am concerned with my overall health and wellness, here is what I know about holistic health – an excerpt from “My Whole Health Triangle” on my blog at shineonpurpose.wordpress.com.

The Whole Health Triangle incorporates the elements of fresh air, sunlight, rest, exercise, balanced meals, and spirituality at the peak position. The Whole Health Triangle shifts daily focus from food to wellness, teaching life skills as well as healthy eating habits, and making it a more robust daily tool. It reminds the user to take care of mind, body, and soul beyond mealtime. Below is my adaptation of a whole health triangle.

wholehealthtriangle1

The Whole Health triangle prescribes the following daily routine for holistic health (this is my program to learn new healthy habits that will last a lifetime):

Two or more hours of spiritual health cultivation every day including fasting and prayer. Two hours is nearly a tenth of a 24-hour day; and if you are faithful in committing this two hours, you will naturally develop additional time for God’s service, which will mean that you tithe a tenth or more of your time each day…
At least one eight-ounce serving of water for every two hours throughout the day. The body filters water, so opt for eight servings of eight ounces rather than (for example) two servings of thirty-two ounces, because the body needs time to process water without over saturating. Drink the first serving of water as soon as you wake up. Doing so will also help your body with elimination (getting rid of waste). This will help you maintain regularity.
Ten or more minutes of fresh air for every four waking hours.
Ten or more minutes of sunlight for every twelve waking hours.
A minimum of thirty minutes of exercise in the morning. Exercise is recommended at rising and before going to bed.
From morning until noon during non-fasting hours (on mornings when you are not fasting for any reason), you should consume:
- Three to five servings of whole grains
- Two to four servings of fresh fruit
- Three to four servings of fresh vegetables
- One to two servings of nuts and seeds
- One to two servings of dairy
- If needed for cooking, or it cannot otherwise be avoided, then you should try to limit vegetable oils to one serving;
- If you need a palette treat, then one sweet serving may be consumed.

Three to five hours of brain-boosting activity throughout the day. Keeping the mind active is vital to your overall health. When the brain stops, the body ceases life. Your mind always needs something to do as it never stops working on data while you are alive. Give your mind something to do that is beneficial to your purpose. Read books and articles that stimulate your thinking. Your brain will continue processing that data even while you are sleeping. Be creative whenever possible. This teaches your brain to think abstractly and beyond the ordinary…
Thirty minutes to an hour of rest (a power nap) at midday (or close to the Noon hour). The brain recycles and organizes itself when you are sleeping. Especially if you have a particularly busy

PM Notes

Take night meds.
Record weight at bedtime.
Record today’s weight-loss / gain.
Note tomorrow’s work schedule: 8:45 am to 5:40 pm.
Set alarm for tomorrow morning.

——————— END ———————

————– MY DAILY WEIGHT-LOSS JOURNAL FOR MAY 21, 2020 ————–

My Daily Food Journal – Day 5

Daily Reflection & Goal Setting

Yesterday, I set a goal to create a daily agenda, including elements that I want to be a part of my new everyday life. Here is what I have so far (adapted from my blog, shineonpurpose):

7:30 – 7:45 AM

Personal Hygiene.

7:46 – 8:30 AM

Fast Track. This is a suggested morning activity for each day in which you complete devotional affirmations while fasting.
Morning Prayer & Motion. Go for a walk, or ride a bike, or do some healing stretches, or do the 7-minute workout.
Morning Worship. Sing songs of praise to God continually.
Morning Devotional. Read a daily devotional affirmation topic and related . Complete the journal activity and reflect on your relationship with God who a friend closer than a natural relative.

8:31 – 8:44 AM

Breakfast.

8:45 – 11:29 AM

Morning Work. Complete your daily obligations including morning work and ministry hours.

11:30 AM – Noon.

Mid-Day Consecration Fast Track. I’ll explain this tomorrow.
Mid-Day Affirmation.

12:01 – 12:15 PM

Afternoon Motion. A short walk or other heart-healthy activity.

12:16 – 12:30 PM

Lunch. The lunch interval is purposefully brief. I found that many times I overeat simply by thinking about food.

12:31 – 5:59 PM

Afternoon Work.

6:00 – 6:29 PM

Dinner. Eat a meal that reflects your “available” calories according to your caloric intake so far today.

6:30 – 9:30 PM

Evening Consecration Fast Track.

9:31 – 9:59 PM

Wind Down. Gradually decrease your activity level in the 30 to 60 minutes prior to bedtime.
Wind down naturally. Particularly if you have any usual trouble getting to sleep as I do, you might need to approach sleep as an activity that you “prepare” for, rather than something you throw yourself into – which is common for schedules that zap your energy and leave you zombie-like exhausted at the end of the day. Preparing for rest tells you brain that you are ready to turn the dial down and enter renewal mode – when it gives the order to your entire body that cells should perform maintenance and make any needed upgrades and repairs that you require naturally.’
Unplug or power-off social connections except for emergency resources. If you can’t spend two nightly minutes without sending or reading a text message for example, you might have phone-somnia. Even the light from an LED display can interfere with restful sleep. Reduce your urge to get connected during the hours when you have an opportunity to deposit rest to your time bank.

10:00 PM

Make a concerted effort to get to bed at the same time each night. Developing a healthy sleep routine helps send the “wind down” message to your brain. Eventually, you should feel “sleepy” at the time that you would normally go to sleep. This is a natural sleep aid that can be as effective as some over-the-counter sleep aids (always consult your doctor concerning sleep aids).