My Weight-Loss Journey Day 8

I started dieting on May 15, 2020. I have lost 3 pounds since beginning this journey. Today I want to work on developing my financial health.

My Financial Health Program

An abridged except from wiseeku.wordpress.com.

Money Matters

Whatever finance you have, use a ten, ten, ten, seventy rule: 1.) tithe ten percent; 2.) save ten percent; 3.) pay yourself ten percent; 4.) use the remaining seventy percent wisely.

If you have no financial background, take a class on money management. Learn how to properly balance a checkbook. Learn how to reconcile you own bank statement. Keep receipts when you make purchases. Understand how the money flow works.

Educate your children and family about money. Many youth graduate high school without knowing how to balance a checkbook. Many also ruin their credit worthiness with credit cards and other financial tools simply because they are uneducated. Take charge of your family’s financial well-being.

What Is Tithing?

I believe God can do more with a nickel back from the grocery store, than I can with any greater purse. No matter how I tried to circumvent God’s perfect plan (Malachi 3:10) in days of ignorance, He always showed himself to be the omnipotent, omniscient God, to whom all wealth belongs and it is at His very command.

I now believe it is my responsibility to not just speak, but to do what I believe – (because the Almighty God has proven himself on numerous occasions, like when I nearly died of starvation at age sixteen – and now I am forty-two – and that is just one example). Read Joshua 24:14-15.

A tithe (plural tithes) is literally, one-tenth part. In Christianity, tithing is usually giving or paying of the increase from profit. It sounds simple enough. So what is all the hype about? Bible scholars disagree. In Christianity, proponents of tithing affirm that it is an exhortation supported by Old Testament scripture and is not an out of date practice as opponents purport. Opponents of tithing argue that while tithing is expounded in the Old Testament, it is not a topic of exhortation in the New Testament – nor is it so much as mentioned at all.

With no definitive answer on the question of tithing today, how do you determine whether or not you should participate? No doubt you have heard the words of Malachi 3:10-12 in support of tithing. Remember? Now, ask yourself if you believe the Bible. If you answered, “Yes,” keep reading. If you answered, “No,” keep reading because I already cashed the bonus! (If you did not smile, rinse and repeat). A perhaps less quoted, yet valuable insight is in the single verse, II Timothy 3:16: All scripture is given by inspiration of God, and is profitable for doctrine, for reproof, for correction, for instruction in righteousness: (KJV)

Whether you believe the New Testament is “missing something” for lack of reiterating an Old Testament truth, or you think the Old Testament is a history lesson to be learned and not forgotten, if you believe the Bible, you may agree with II Timothy 3:16.

Now, ask yourself if you believe God. Exactly. Whether you answered, “Yes,” or, “No,” you have your heart’s reply to the “do” or do not question. If all scripture is profitable, it follows that if you partake in tithing with the mindset that you are fulfilling the Gospel according to Malachi 3:10, it is neither a question of the Old or New Testament, nor of the person receiving the tithe, as to whether it is a necessary practice. The “…Prove me now herewith, saith the LORD of hosts,…” should be enough to get your motor running!

There are several promises linked to tithing. One of the benefits of faith in God, is the ability to stand on His promises. Even if the skeptics are right about tithing not being mentioned in the new Testament, God made a promise. You can take it to the bank

Whose Money Is It?

When the Bible says, “… thus saith the Lord,” Just say, Amen. If you tithe with the proper heart condition (cheerful giving), understanding that God is the only one who can give you a return of 30, 60 and 100 fold (Mark 4:20) more than you gave, you will understand that the important question is not who gets the (seed) money – the important question is who gave the seed? Be not deceived; God is not mocked: for whatsoever a man soweth, that shall he also reap. When you give seed of your increase, it is from God’s increase to you. He owns it all and gives seed to the sower.

Read Galatians 6:7 If we want God to be King in our lives, we cannot place limits on the topics and places that He should reign. If there are habits, aquaintances, or other areas of our lives that cause us to neglect, ignore, or water down our relationship with Christ, we need to make it our prayer that God will help us to steer those areas to His will. “There hath no temptation taken you but such as is common to man: but God is faithful, who will not suffer you to be tempted above that ye are able; but will with the temptation also make a way to escape, that ye may be able to bear it.” I Corinthians 1:13.

The unction to use our tithes for anything other than a token of obedience to God’s instruction in Malachi 3:10, is a type of temptation that we must resist. When some people think of tithing, they may feel that it takes away from the income they have to do things such as pay bills. God is challenging us to consider that “window” of heaven that He promises to open. Did you know that in the original Hebrew translation of the Holy Bible, the context of the “window” in Malachi 3:10 is not exactly like the window that we have come to know in houses and business offices? This prophetic window, from which the blessing flows so greatly that we will not have the capacity to reap all of its benefits, is more like a flood gate. Now, think about that. A window is really to let something in – sunshine; fresh air; etc. A flood gate is to hold something back, lest it overtake, or completely flood what lies beyond the gate.

Therefore, when we tithe as God commands us, we are “proving” to God that we believe He is able to open the flood gate of blessing upon us, that we shall be overtaken of His blessings and good favor!

And do not forget… when God promises to rebuke the devourer for our sakes, He is speaking only of what He knows He can do, not what He thinks will happen. Do not allow circumstances and other people to tell you what they think you should do other than to be obedient to God. God is able to do more than we can ask or even think. And He understands that choosing His will is not always the popular thing to do – but it is not for the people, it is for God. He said that if we love Him, we would keep His commandments. When he prepares the blessing for those who keep His commandments, He will not pass you by. Read Matthew 6:1-4 KJV

Perhaps before the digital age, your personal assistant was named, Webster. Remember him? You were told, “Look it up” whenever you had a question about an unfamiliar word. Now that we live in the virtual age, you can google “finding your purpose” and get a million pages on this very topic. What you will not find is your completed personal journey. Your journey is something that you must do. And since it is not yet complete, not even this book can tell you exactly what your purpose is. This book is a resource, not a crystal ball. It is a conversation starter – to help you open a dialog between you and God.

When faced with a challenge, it is easy to get stuck in first gear with, “I don’t know where to begin.” Does that sound familiar? You will be glad that finding your purpose is a teachable art. Keep in mind that this is a course without borders; and, you can get all the attention you need from the Lead Instructor: The Holy Spirit (John 16:13).

This book is designed to empower you. It will get you started and show you how to do your own research. It will not tell you what your purpose is. It can help you to ask the right questions and understand your discoveries, so that you may identify your own purpose by inspiration of the Holy Spirit.

Horizontal Rule / Light Gray

My Fast Track Week One – Day 2

Previously, I made a fifteen-week meal plan. This is week one, day 2.

For the first full week of my modified Fast Track (my weight-loss journey days 7 to 13), my meals will be during breakfast, lunch and dinner hours, with a snack after each meal.

My goal is to eat within a 2,500 calorie per day limit on days that I work my day job, and a 1,500 calorie limit on days when I do not work since I will have less activity. 

Next is my daily food memo for day 8 of my weight-loss journey.

—————- MY FOOD MEMO FOR MAY 24, 2020 —————-

My Daily Food Diary – Day 8

Today’s starting weight at waking: 268 lbs. I have lost 3 lbs since beginning this blog.

AM Notes

Sunday Exercise

  • I’m taking the 7 day challenge. This is is my fourth day.
  • Standing and walking at work from 9:45 am to 3:10 pm.

Sunday Food & Drinks

Previously, I made a fifteen-week meal plan. This is week one, day 2.

Midnight Snack at 1:00 am

  • 2 Cups of Frosted Flakes – 280 calories
  • 2 Cups of 1% Milk – 200 calories
  • Total Midnight Snack Calories = 480

Sunday Breakfast at 8:45 am

  • 1/4 L of Bottled Water (8.45 fl oz) – 0 calories
  • 1 Pear Fruit – 102 calories
  • 8 Yogurt Covered Pretzels – 260 calories
  • Total Breakfast Calories = 362

Sunday Morning Break / Snack at 12:10 pm

  • 1/4 L of Mango Pineapple Smoothie (8.45 fl oz) – 130 calories
  • Total Morning Break Calories = 130

Sunday Lunch at 2:51 pm

  • 1/4 L of Mango Pineapple Smoothie (8.45 fl oz) – 130 calories
  • 1 Pear Fruit – 102 calories
  • Total Lunch Calories = 232

Sunday Afternoon Break / Snack at 4:30 pm

  • None – 0 calories
  • Total Afternoon Break / Snack Calories = 0

Sunday Dinner at 6:00 pm

  • 1/4 L of Bottled Water (8.45 fl oz) – 0 calories
  • 1 Cup of Rainbow Rotini Salad from Hy-Vee – 190 calories
  • 1 1/2 Slices of Gourmet Apple Pie from Hy-Vee – 435 calories
  • Total Dinner Calories = 625

Sunday After Dinner Break / Snack at 8:30 pm

  • 1/4 L of Bottled Water (8.45 fl oz) – 0 calories
  • Total After Dinner Break calories = 0

Total Calories Consumed: 480 + 362 + 130 + 232 + 0 + 625 + 0 = 1,829

2,500 – 1,829 = 671 calories remain as of 8:30 pm

My Sunday Water Intake: 2 L (67.6 fl oz, close to eight 8 oz glasses)

PM Notes

  • Take night meds.
  • Record weight at bedtime.
  • Record today’s weight-loss / gain.
  • Note tomorrow’s work schedule: 1:30 pm – 5:40 pm
  • Set alarm for tomorrow morning.

——————— END ———————

————– MY DAILY WEIGHT-LOSS JOURNAL FOR MAY 24, 2020 ————–

My Daily Food Journal – Day 8

Daily Reflection & Goal Setting

Tomorrow’s Goals

I want to work on my spiritual health.

——————— END ———————

Follow my weight loss journey from the beginning on Facebook. Read My Weight-Loss Journey Day 7. Read My Weight-Loss Journey Day 9. View my weight-loss journey in pictures on Google Photos. Hungry? Check out my cookbook for some awesome recipes!

© My Psych Teacher. All Rights Reserved.

My Weight-Loss Journey Day 7

I started dieting on May 15, 2020. I have lost 3 pounds since beginning this blog. It is published nightly at 10 pm CST unless otherwise noted.

Today I want to work on developing my mental health. This is part of my goal to establish a new normal life. I have to redefine normal as a life with less dysfunction.

Before I started working after an 8 year battle with failing mental health, I had a lot of free time on my hands. These hours were mostly spent obsessing about the past and future, having as many as six panic attacks per day, seven days a week. I was totally debilitated. I usually felt like I had Adult ADHD. I found it difficult to focus on any one thing as my mind went through a thousand thoughts a minute.

Spring Cleaning

I’ve learned that disorganization around the home reflects mental clutter. As I sank into depression and other disorders, I lost control of my personal space. As I continue making changes in my overall health, I want those changes to be reflected in my environment.

So I have this hutch that I repurposed as a bookcase after tossing the dresser that it used to sit on. Here’s a before picture.

img_20200523_151650

Over time, the papers just built up. I never seemed to find the frame of mind to organize it. I must say that I am a bit of a hoarder. I got worse after I became traditionally homeless. I developed a fear of losing my personal belongings since I had no place to keep them.

I began collecting things that did not take up physical space in my life – although the mental capacity was enormous. I started collecting websites. I currently have over have over fifty of them, each with their own topics. In the past, every time I would have a new idea for some product or service, I would create a new website to describe it. This way, I did not accumulate a mess of paperwork and I always had room for more ideas.

In a way, I was getting rid of my mental clutter by farming it out to the web. It was free and easy organization. BONUS! I found papers I had been scrounging for months to find on that bookshelf, such as my college transcripts. I also came across a document titled, “Controlling Your Hunger.” It said the following: 

Some of the medicines you are taking to treat your mental illness may increase your appetite… Here are some helpful hints on controlling your hunger.

  • Take a walk when you feel hungry.
  • Drink a glass of water.
  • Eat a rice cake or a cup of raw vegetables.
  • Chew sugar-free gum or sugar-free mints.

Here’s the new mirror of my mental office – neat and organized.

img_20200523_220302

Want to see what’ s on my mind? Here are a few of my other authored sites:

As you can tell from my website list, I am a creative goldmine. However, I have not been very successful at marketing this skill. Although I am in my forties, my mental age is about twenty-eight. My mind-body connection was severed at age six following abuse. I did not manage to reconcile it until about age thirty-two. Meanwhile, I was in and out of the psych ward suffering from major depression and bi polar disoder.

I developed the Sandline Program as a healthy response to my trauma – to help me learn the important life skills that eluded me, and to teach myself and others how to navigate life under the pressure of mental illness.

Looking for a hub for your next big thing? I recommend WordPress. Need ideas? Ask me a question.

My SandLine Mental Health Program

sandlineprogram3

This is actually my Masters degree thesis project.

Background

The SandLine Mental Health & Addiction Recovery Mentoring Program (SandLine Program) leverages the power of the Internet to empower the reach of traditional mentoring. Participants are matched in one-to-one relationships with trained mentors and communicatweekly through a secure website. The needs and interests of the program participants drive service development.

sandlinee-mentoringmodel1

The SandLine e-Mentoring Model is a faith-and-recovery-based, psycho-social rehabilitation program tailored to the unique needs of at-risk populations including youths, teens, and adults, living within or transitioning from the justice system. Participants are empowered to overcome obstacles in life, relationships, education, career, and business.

The SandLine vision spans over two decades. The program offers mentoring and leadership training, a life-coach connection, vocational tools, service opportunities, educational resources, inspirational support, and empowerment. Leadership training is available for parents, teachers, individuals, organizations, and other leaders who work with at-risk populations, and to those who are in or transitioning from the justice system.

Draw a line in the sand – or help someone else commemorate theirs. Get your SandLine gear today!

thisismylineinthesand_hoodedsweatshirt_black

Buy this hoodie Now! 

SandLine Hooded Sweatshirt

Black SandLine hooded sweatshirt with printed commemoration, “This is My Line in the Sand.” Wear this hoodie to celebrate taking the first step in your mental health recovery.

$54.99

Read more about the SandLine Mental Health Program.

My Fast Track Week One – Day 1

Yesterday I made a fifteen-week meal plan. This is week one, day 1.

For the first full week of my modified Fast Track (starting today – my weight-loss journey days 7 to 13), I will concentrate on reducing my calorie intake and cravings for high fat and processed foods. I want to start eating more fruits and vegetables.

My meals for week one will be during breakfast, lunch and dinner hours, with a snack after each meal. My goal is to eat within a 2,500 calorie per day limit on days that I work my day job, and a 1,500 calorie limit on days when I do not work since I will have less activity. I am not focusing on eating specific foods. I will eat small potions of basically whatever I want (within reason) as long as I don’t go beyond my calorie limit.

Next is my daily food memo for day 7 of my weight-loss journey.

—————- MY FOOD MEMO FOR MAY 23, 2020 —————-

My Daily Food Diary – Day 7

Today’s starting weight at waking: 268 lbs. I have lost 3 lbs since beginning this blog.

AM Notes

  • Take morning meds.
  • Take daily vitamins. I take a Nutrilite Women’s Pack everyday.
  • Note today’s work schedule: I am not scheduled to work today.

Saturday Exercise

  • I’m taking the 7 day challenge. This is my third day.
  • Walking around the grocery store for one hour.

Saturday Food & Drinks

Saturday Breakfast at 8:00 am

  • None – 0 calories
  • Total Breakfast Calories = 0

Saturday Morning Break / Snack at 10:30 am

  • None – 0 calories
  • Total Morning Break Calories = 0

Saturday Lunch at 2:30 pm

  • 1/4 L of Mango Pineapple Smoothie (8.45 fl oz) – 130 calories
  • 18 Yogurt Covered Pretzels – 486 calories
  • Total Lunch Calories = 616

Saturday Afternoon Break / Snack at 4:30 pm

  • None – 0 calories
  • Total Afternoon Break / Snack Calories = 0

Saturday Dinner at 6:30 pm

  • 1/4 L of Bottled Water (8.45 fl oz) – 0 calories
  • 1 Cup of Rainbow Rotini Salad from Hy-Vee – 190 calories
  • 1 Slice of Gourmet Apple Pie from Hy-Vee – 290 calories
  • Total Dinner Calories = 480

Saturday After Dinner Break / Snack at 8:30 pm

  • 1/4 L of Bottled Water (8.45 fl oz) – 0 calories
  • 2 Cups of Fresh Fruit – 200 calories
  • 1 1/3 Cups of Mini Marshmallows – 200 calories
  • Total After Dinner Break calories = 400

Total Calories Consumed: 0 + 0 + 616 + 0 + 480 + 400 = 1,496

1,500 – 1,496 = 4 calories remain as of 11:30 pm

My Saturday Water Intake: 1/2 L (16.9 fl oz, close to two 8 oz glasses)

PM Notes

  • Take night meds.
  • Record weight at bedtime.
  • Record today’s weight-loss / gain.
  • Note tomorrow’s work schedule: 9:45 am – 3:10 pm
  • Set alarm for tomorrow morning.

——————— END ———————

————– MY DAILY WEIGHT-LOSS JOURNAL FOR MAY 23, 2020 ————–

My Daily Food Journal – Day 7

Daily Reflection & Goal Setting

Good Karma Grocery Shopping

Today I went grocery shopping. I tried to avoid buying chips, cookies, and ice cream which are my staple foods. I passed over these for the following:

  • 2 4oz Salmon Pieces
  • 0 calorie seafood seasoning,
  • 2 bags of Salad mix
  • 1 bag of mini multicolored marshmallows
  • 5 Bananas
  • 4 Spring rolls
  • Yogurt pretzels
  • Rainbow rotini
  • Strawberries

2 minutes after leaving the store, I realized that I left my kindle fire tablet at the register. Went back in to get it. The cashier said it was at customer service. One guy said he hadn’t seen it. I was praying that it would be in the office. It was! That’s a little karma for all of the times people left phones at my register at work and I kept them till they returned.

How Does My Body Feel?

I started feeling hungry at 12:23 pm, walking around the grocery store. I ate snacks for lunch. I did not feel hungry at my after dinner break time, so I decided to wait until dinnertime to eat again.

Tomorrow’s Goals

I wan to work on my financial health program.

——————— END ———————

Follow my weight loss journey from the beginning on Facebook. Read My Weight-Loss Journey Day 6. Read My Weight-Loss Journey Day 8. View my weight-loss journey in pictures on Google Photos. Hungry? Check out my cookbook for some awesome recipes!

 

 

© My Psych Teacher. All Rights Reserved.

My Weight-Loss Journey Day 6

I started dieting on May 15, 2020. Yesterday, I created a daily agenda. Today, I want to develop a healthy meal plan that works well with my endomorph body type.

My Fast Track Meal Plan

My Fast Track Meal Plan is a weekly program to re-train the metabolism and promote weight loss. The suggested mealtimes accompany a fasting regimen that gradually transitions to a low-calorie diet.

This is is my personal program. I developed it by trial and error. It may not work for you; and as always, you should consult your physician before beginning any fasting regimen. 

Review these resources from my shineonpurpose blog:

My Fast Track Week One

For the first full week of my modified Fast Track (starting tomorrow – my weight-loss journey days 7 to 13), I will concentrate on reducing my calorie intake and reducing my cravings for high fat and processed foods. I want to start eating more fruits and vegetables.

My meals for week one will be during breakfast, lunch and dinner hours, with a snack after each meal. My goal is to eat within a 2,500 calorie per day limit. I am not focusing on eating specific foods. I will eat small potions of basically whatever I want (within reason) as long as I don’t go beyond my calorie limit.

My Fast Track Week Two

For the second full week of my Fast Track (my weight-loss journey days 14 to 20), I will fast from rising until noon, taking no food and drinking only water during fasting hours.

My meals for week two will be during lunch and dinner hours, with a snack after each meal. My goal is to eat within a 2,000 calorie per day limit.

My Fast Track Week Three

For the third full week of my Fast Track (my weight-loss journey days 21 to 27), I will fast from rising until 3 pm, taking no food and drinking only water during fasting hours.

My meals for week three will be during a late lunch and dinner hours, with a snack after each meal. My goal is to eat within a 1,500 calorie per day limit.

My Fast Track Week Four

For the fourth full week of my Fast Track (my weight-loss journey days 28 to 34), I will fast from rising until 6 pm, taking no food and drinking only water during fasting hours.

My meals for week four will be during dinner hours, with a snack before bedtime. My goal is to eat within a 1,200 calorie per day limit. By the end of this week (after about a month of dieting), I want to have a cumulative weight loss of at least 10 pounds.

My Fast Track Week Five

For the fifth full week of my Fast Track (my weight-loss journey days 35 to 41), I will have a liquid diet of water, juices, and other nutritious drinks such as fruit smoothies all day. I will not eat any solid foods.

My goal is to consume 1,200 calories or less per day. I will focus on cleansing my system. By the end of this week, I want to have a cumulative weight loss of at least 15 pounds.

My Fast Track Week Six

For the sixth full week of my Fast Track (my weight-loss journey days 42 to 48), I will transition to a low-calorie vegetarian diet. I will eat plenty of fruits and vegetables. My goal is to consume 1,200 calories or less per day. By the end of this week, I want to have a cumulative weight loss of at least 20 pounds.

My Fast Track Weeks Seven Through Fifteen

For the seventh full week of my Fast Track (my weight-loss journey days 49 to 55), I will transition to a low-calorie, low-carb diet. My goal is to consume 1,200 calories or less per day. By the end of this week, I want to have a cumulative weight loss of at least 25 pounds.

At this point, I will continue eating 1,200 calories or less each day and working out. My goal is to lose 5 pounds per week (20 pounds per month) until I have lost 108 pounds and reach my goal weight of 160 pounds.

Next is my daily food memo for day 6 of my weight-loss journey.

—————- MY FOOD MEMO FOR MAY 22, 2020 —————-

My Daily Food Diary – Day 6

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 5:40 pm.

Friday Exercise

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

Friday Food & Drinks

Friday Breakfast at 8:55 am

  • 1/2 L of Bottled Water (16.9 fl oz) – 0 calories
  • 1/4 L of Mango Juice (8.45 fl oz) – 100 calories
  • 1 Pancake and Sausage Corndog – 200 calories
  • Total Breakfast Calories = 300

Friday Morning Break / Snack at 10:54 am

  • 1/4 L of Mango Juice (8.45 fl oz) – 100 calories
  • 1 Cup of Fresh Fruit – 100 calories
  • 2 Pkgs of Fruit Snacks – 160 calories
  • Total Morning Break Calories = 360

Friday Lunch at 2:30 pm

  • 1/4 L of Mango Juice (8.45 fl oz) – 100 calories
  • 1 Cup of Fresh Fruit – 100 calories
  • 4 Rice Rolls – 160 calories
  • 1 Snickers Ice Cream Bar – 250 calories
  • 1 Ppepperoni Pizza Pocket – 290 calories
  • 1 Snickers Ice Cream Bar – 250 calories
  • Total Lunch Calories = 1,150

Friday Afternoon Break / Snack at 3:52 pm

  • None – 0 calories
  • Total Afternoon Break / Snack Calories = 0

Friday Dinner at 6:30 pm

  • 1/4 L of Bottled Water (8.45 fl oz) – 0 calories
  • 1 Simply Steamers Unwrapped Burrito Bowl – 270 calories
  • 2 Chicken Egg Rolls – 240 calories
  • Total Dinner Calories = 510

Friday After Dinner Break / Snack at 8:30 pm

  • 1/4 L of Bottled Water (8.45 fl oz) – 0 calories
  • Total After Dinner Break calories = 0

Total Calories Consumed: 300 + 360 + 1,150 + 0 + 510 + 0 = 2,320

2,500 – 2,320 = 180 calories remain as of 8:30 pm

My Friday Water Intake: 1 L (33.8 fl oz, close to four 8 oz glasses)

PM Notes

  • Take night meds.
  • Record weight at bedtime.
  • Record today’s weight-loss / gain.
  • Note tomorrow’s work schedule: I am not scheduled to work Saturday.
  • Set alarm for tomorrow morning.

——————— END ———————

————– MY DAILY WEIGHT-LOSS JOURNAL FOR MAY 22, 2020 ————–

My Daily Food Journal – Day 6

Daily Reflection & Goal Setting

What is My Mental State?

At work I am trying to engage more with the customers. I want each person to feel heard and properly attended to. I am smiling more – even behind a mask. This is giving me endorphins and improving my mid throughout the day.

I feel good about developing the discipline it takes to lose weight. I am sticking to my calorie limit. I feel confident that as that limit is reduced in the coming weeks, I will be able to adapt. I believe that I can meet my  weight-loss goals.

Today I read on healthline.com that

Staying accountable can help increase weight loss. Weighing yourself daily, keeping a food journal and pairing up with a friend are all effective strategies to enhance weight loss.

Well, I’m doing all of that. I guess I’m off to a good start.

Tomorrow’s Goal(s)

I have tomorrow off from work. I want to spend some time studying for my online seminary classes

——————— END ———————

Follow my weight loss journey from the beginning on Facebook. Read My Weight-Loss Journey Day 5. Read My Weight-Loss Journey Day 7. View my weight-loss journey in pictures on Google Photos. Hungry? Check out my cookbook for some awesome recipes!

 

 

© My Psych Teacher. All Rights Reserved.

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:

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

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.’

  • Unpluor 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).

——————— END ———————

Follow my weight loss journey from the beginning on Facebook. Read My Weight-Loss Journey Day 4. Read My Weight-Loss Journey Day 6. View my weight-loss journey in pictures on Google Photos. Hungry? Check out my cookbook for some awesome recipes!

 

 

© My Psych Teacher. All Rights Reserved.

My Weight-Loss Journey Day 4

I started dieting on May 15, 2020. As on I travel through my weight-loss journey, I know it is going to be important that I educate myself about my body, my overall health, how to make needed changes, how to maintain any positive progress, and how to make good choices in order to avoid negative setbacks.

My Body Type and Shape

Today I am learning about my body type and shape. FYI, there are 3 main body types (according to coachmag.co.uk) called somatotypes

Ectomorph: Lean and long, with difficulty building muscle.

Endomorph: Big, high body fat, often pear-shaped, with a high tendency to store body fat.

Mesomorph: Muscular and well-built, with a high metabolism and responsive muscle cells.

… And 7 popular body shapes (according to omnicalculator.com):

Hourglass: this body shape is balanced and harmonious. The bust and hips are proportional and well-balanced, and the waist is clearly defined.

Top hourglass: it is similar to the regular hourglass with a beautifully defined waist. Your bust is visibly larger than your hips.

Bottom hourglass: just like the top hourglass, this body type has a clearly defined waist. Your bust is smaller than the hips.

Spoon: if you’re a spoon, your hips are much larger than your bust. Your hips have a shelf-like appearance, and you have a nicely defined waist.

Triangle: triangles have a slim upper body and wide hips (typically wider than the shoulders). Their waist is not clearly accentuated.

Inverted triangle: inverted triangles have a subtle waist and a proportionally larger upper body. Your bust and shoulders are quite wide, and the hips are slim.

Rectangle: this is a “boyish” body type – your hips, waist, and bust are about the same size. Your body is well proportioned and athletic in appearance. 

The body types listed above were coined in the 1940’s by American psychologist and physician William Sheldon, who was best known for his theory associating physique, personality, and delinquency.

The following photo is of my “before weight-loss” body on 5/20/2020.

img_20200520_074746

My Starting Measurements

  • Height: 5′ 10 1/2″
  • Weight: 268 lbs
  • BMI: 37.91
  • Bust: 48″
  • Chest: 40.5″
  • Waist: 47″
  • Hips: 49″

As you can tell from my photo (above) and measurements, I have no defined waistline. My current body type is endomorph. Obviously, I have a lot of work to do! View my weight-loss journey in pictures on Google Photos.

My BMI

At my height and weight, my Body Mass Index (BMI) is 37.91. According to calculateme.com, BMI is “highly correlated with body fat % and is a decent yardstick of a healthy weight.” According to standards set by the World Heath Organization (WHO), a person with a BMI greater than 30 is obese (which is why I started this blog).

Yes, I want to lose weight; but I still want to remain healthy. I struggled with anorexia as a teenager. I have to be very careful when dieting to ensure that I do not relapse into unhealthy thoughts about my body and self-image.

You might wonder how an anorexic teen became an obese adult. It happened after I came into post-partum depression and gained substantial weight during pregnancy at age 32.

I currently have a diagnosis of Major Depression, Post Traumatic Stress Disorder, and Schizoaffective Bi Polar Disorder. My depression medication increases my appetite, while Bi Polar Disorder makes me stubborn when it comes to disciplined habits. It is difficult for me to avoid overeating because my meds make it desirable and I have a weakened sense of self-control.

It will be dificult, but I would like to lose 108 lbs, making my BMI 22.63 and my weight just 160 lbs. Then, my BMI would be within the “Healthy Weight” range for my height.

Next is my daily food memo for day 4 of my weight-loss journey.

—————- MY FOOD MEMO FOR MAY 20, 2020 —————-

My Daily Food Diary – Day 4

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. img_20200520_140229
  • I am not scheduled to work today. No work means I have to find another way to exercise for today.

Wednesday Exercise

I usually consider walking around at work my primary daily exercise since I typically work from 8:45 am to 5:40 pm, 5 days a week. Since I am not scheduled to work today, I don’t want to miss this opportunity to workout and burn some calories.

According to medicalnewstoday.com, exercising helps increase metabolism and reduce fat. Ideally, I want to workout before breakfast in order to set my metabolism to “calorie burn” for the day.

Since I don’t know much about working out and can’t afford a personal trainer, I went searching on YouTube for a workout video that was interesting and effective but not too intimidating.

I found the following video on YouTube. It’s a 7-minute workout that really gets your heart rate pumping. I did this workout today! It is designed not only to help you lose weight, but also to sculpt your mid-section (which will give you back that hourglass shape). Check out the video below.

Wednesday Food & Drinks

Wednesday Breakfast at 8:30 am

  • 1/4 L of Bottled Water (8.45 fl oz) – 0 calories
  • Total Breakfast Calories = 0

Wednesday Morning Break / Snack at 10:30 am

  • 1/4 L of Bottled Water (8.45 fl oz) – 0 calories
  • Total Morning Break Calories = 0

Wednesday Lunch at 12:30 pm

  • 1/4 L of Bottled Water (8.45 fl oz) – 0 calories
  • 1 Chopped Chicken Teriyaki Salad from SubWay – 240 caloriesimg_20200520_122652
  • Total Lunch Calories = 240

Wednesday Afternoon Break / Snack 1 at 2:30 pm

  • 1/4 L of Bottled Water (8.45 fl oz) – 0 calories
  • Oatmeal Raisin Cookies from SubWay – 400 calories
  • Total Afternoon Break / Snack 1 Calories = 400

Wednesday Afternoon Break / Snack 2 at 4:30 pm

  • 1/4 L of Bottled Water (8.45 fl oz) – 0 calories
  • 2 cups of Serenity Trail Mix – 680 calories
  • Total Afternoon Break / Snack 2 Calories = 680

Wednesday Dinner at 6:30 pm

Wednesday After Dinner Break / Snack at 8:30 pm

  • 1/21 L of Bottled Water (16.9 fl oz) with 2 Nutrilite Raspberry (Joint Health) Twist Tubes (water flavor pkg) – 20 calories
  • 1 Pear Fruit – 102 calories
  • 1 Rice Roll – 40 calories
  • Total After Dinner Break calories = 162

Total Calories Consumed: 0 + 0 + 240 + 400 + 680 + 20 + 162 = 1,460

1,500 – 1,460 = 40 calories remain as of 7:00 pm

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 20, 2020 ————–

My Daily Food Journal – Day 4

Daily Reflection & Goal Setting

My Water Intake

I deliberately added water to every meal today. This nearly doubled my water intake- getting close to 80 oz. I know that drinking water is good for me. Here is an excerpt from “Fundamental Food and Drink” on my blog at shineonpurpose.wordpress.com.

Water is the most basic natural need and the foundation of every good meal and beverage (I know you wish it was ice cream). Water is what your body needs every day; and it needs water more than it needs food. In fact, if you feel really thirsty, you have already begun to be depleted of water.

Your body can function normally for about three days without water, though you could persist without food for much longer. You need to stay hydrated in order for your internal organs to function properly. Each morning, drink a glass of water (250 – 300 ml – about 10 oz) after brushing your teeth, soon after waking up with thanks for a new day.

The human body consists of 80% water. When you do not get enough water, it affects your complexion, natural body cooling in hot temperatures, may induce headaches, dizziness, and fever, and restricts bowel functioning causing constipation. When your body has adequate water, it will naturally flush waste from your system, freeing you of toxins and free-radicals that cause damage to your body including risk of cancer.

The first thing you intake after waking with thanks for a new day should be water, not food. Each day, consistently drink water at least thirty minutes before eating any meal that you consume. You will feel more full after eating and help to reduce the risk of over eating.

My Wednesday Total Water Intake: 2 1/4 L (76.05 fl oz, close to ten 8 oz glasses)

How Does My Body Feel?

My hands feel numb when I am trying to sleep. It feels like my blood is not circulating all the way to my fingertips. I think being overweight is affecting my nerves. Also, my neck hurts. It feels like my head is too heavy for my spine.

What is My Mental State?

I am in good spirits. I feel focused and strong. I do not feel down or depressed. I feel good about staying within my allotted calories for the day. It was a close pass, but I made it.

Tomorrow’s Goal(s)

Until now I have been mostly in an observer role, recording what I eat and do. However,  I need to change some unproductive habits and establish some new and healthier ones.

Tomorrow, I will will create a daily agenda including elements that I want to be a part of my new everyday life. I will actively approach my problem thinking and behavior by seeking practical activities that will change them.

——————— END ———————

Follow my weight loss journey from the beginning on Facebook. Read My Weight-Loss Journey Day 3. Read My Weight-Loss Journey Day 5. View my weight-loss journey in pictures on Google Photos. Hungry? Check out my cookbook for some awesome recipes!

 

 

© My Psych Teacher. All Rights Reserved.

My Weight-Loss Journey Day 3

I started dieting on May 15, 2020. I committed to gradually lowering my calorie intake from over 3,500 to less than 1,500 per day until I lose 60 lbs.

I have a part time job (although I have been working full-time for the past two months) where I am on my feet all day and constantly walking around. Since walking is my preferred form of exercise, I consider my work hours as daily exercise.

Since my work days expend more energy, I set my calorie goal to 2,500 or less. This is only for the first week. I will decrease my work-day calories by 100 each week until I get to 2,000. On my non-working days I have much less activity; therefore, I will try to limit these days to 1,500 calories or less.

Below is my food memo for day 3 of my weight-loss journey.

——————— MY FOOD MEMO FOR MAY 19, 2020 ———————

My Daily Food Diary – Day 3

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

AM Notes: This is where I keep my daily morning reminders.

  • Take morning meds
  • Today’s work schedule: 8:45 am to 5:40 pm

Tuesday Exercise – walking around at work. Today I worked from 8:45 am to 5:40 pm.

Tuesday Breakfast at 8:55 am

  • 4 Rice Rolls – 160 calories
  • 1\2 Litre of Water with 2 Twist Tubes – 20 calories
  • Total Breakfast calories = 180

Tuesday Morning Break / Snack at 11:51 am

  • 1 Strawberry Cinnamon roll – 210 calories
  • 1\2 Litre of Water with 2 Twist Tubes – 20 calories
  • Total am Break calories = 230

Tuesday Lunch at 1:30 pm

  • 1 Pepperoni Pizza Pocket – 290 calories
  • 1 Snickers Ice Cream bar – 250 calories
  • 1\2 Litre of Water with 2 Twist Tubes – 20 calories
  • Total Lunch calories = 560

Tuesday Afternoon Break / Snack at 4:10 pm

  • 1 Strawberry Cinnamon roll – 210 calories
  • 1\2 Litre of Water with 2 Twist Tubes – 20 calories
  • Total Afternoon Break calories = 240

Tuesday Dinner at 8 pm

  • 1/2 Serving of Fried Rice from P.F. Chang’s – 455 calories
  • 1/2 Serving of Sweet and Sour Chicken from P.F. Chang’s – 430 calories
  • 1\2 Litre of Water with 2 Twist Tubes – 20 calories
  • Total Dinner calories = 905

Tuesday After Dinner Break / Snack at – pm

  •  – 0 calories
  • Total pm Break calories = 0

Total Calories Consumed: 180 + 230 + 560 + 240 + 905 +  = 2,115

2,500 – 2,115 = 385 calories remain as of 8:00 pm

Record Weight at Bedtime:

Record Today’s Weight Loss / Gain:

PM Notes: Here I record important details that I want to remember to include in my daily weight-loss journal.

  • Take night meds
  • Tomorrow’s work schedule: 8:45 am to 5:40 pm
  • Set alarm for tomorrow morning

——————— END ———————

——————— MY FOOD JOURNAL FOR MAY 19, 2020 ———————

My Daily Food Journal – Day 3

Daily Reflection & Goal Setting

During the day I have severe foot pain after being on my feet for over five hours. for the fifth through the eighth hour, my feet feel like every bone within is going to break. I wrestle through it because my family needs the money. I think that losing weight will take some serious pressure off of my feet. I also have sleep apnea and use a breathing machine at night. I know that losing weight will help my breathing.

I don’t really feel out of breath when I am at work. I have very good stamina for someone who weighs close to 300 lbs. I do have back pain. It feels like my chest is weighing me down in front and pulling against my spine. I am looking forward to getting rid of some of my aches and pains.

Today I used almost all of my daily calorie limit. I don’t really feel hungry. I think I just have a habit of eating at certain times. I anticipate feeling hungry as I decrease my daily calories over the next few weeks.

When I arrived at work today, there were strawberry rolls in the breakroom again. I ultimately ate two of them before the end of the day. These are included in my food memo. I noticed that I am an impulse eater. I eat when food is in reach; but if it is out of sight, it is out of mind. When I am not hungry, I don’t think about food. It’s only when my brain is not occupied that I am distracted by having food around.

My goal for tomorrow is to drink more water and try to eat less. I am not scheduled to work so I will attempt limiting my calories to the lower limit I set, which is 1,500 for non-work days.

Time to update the cookbook with some low-fat recipes.

——————— END ———————

Follow my weight loss journey from the beginning on Facebook. Read My Weight-Loss Journey Day 2. Read My Weight-Loss Journey Day 4. View my weight-loss journey in pictures on Google Photos. Hungry? Check out my cookbook for some awesome recipes!

 

 

© My Psych Teacher. All Rights Reserved.