My Weight-Loss Journey Day 2

My Phone Food Diary

I keep a daily food diary memo on my phone to record my exercise, meals and snacks. This serves as as a summary of my daily food journal. I take notes if I have time. Later, I transfer my food diary memo information to my daily weight-loss journal.

Next is a sample food diary memo that I keeping on my phone. Each day, I update the day and time information. Throughout the day, I take simple notes about my exercise, food, drinks, and how my body is changing.

Each time I record a meal or a snack, I update the last two lines of the memo, which are a cumulative total of how many calories I have consumed and how many calories are remaining in my daily goal calorie intake limit.

——————— MEMO FOR MAY 18, 2020 ———————

My Daily Food Diary – Day 2

This is my actual food diary memo from Monday, May 18, 2020.

My Goal Calorie Intake Range For Week 1: 1,500 – 2,500 calories / day. This is about 2,000 calories less than I normally consume eating out most of the time. This first week, I just want to start reducing my calories without feeling like it’s impossible.

Record staring weight at waking: 270 lbs

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

Monday Exercise – walking around at work. Today I worked from 8:45 am to 5:40 pm (better than going to the gym – I’m getting paid to workout!)

Monday Breakfast at 8:55 am

  • 1/2 Liter Mango juice – 50 calories
  • Total Breakfast calories = 50

Monday Morning Break / Snack at 11:51 am

  • Strawberry Cinnamon roll – 210 calories
  • 1/4 Liter Mango juice – 25 calories
  • Total am Break calories = 235

Monday Lunch at 1:37 pm

  • 1 Rice Roll – 40 calories
  • 4 Sugar free Vanilla Wafers – 180 calories
  • 1/4 Liter Mango juice – 25 calories
  • Total Lunch calories = 245

Monday Afternoon Break / Snack at 4:48 pm

  • 25 oz Cran Apple juice – 100 calories
  • Total Afternoon Break calories = 100

Monday Dinner at 6 pm

  • Large Fries from McDonald’s – 510 calories
  • 4 mini powdered donuts – 210 calories
  • Total Dinner calories = 720

Monday After Dinner Break / Snack 8:00 pm

  • 1/4 Liter Mango juice – 25 calories
  • Total pm Break calories = 25

Total Calories Consumed: 50 + 235 + 245 + 100 + 720 + 25 = 1,375

1500 – 1,375 = 125 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 ———————

Follow my weight loss journey from the beginning on Facebook. Read My Weight-Loss Journey Day 1. Read My Weight-Loss Journey Day 3. 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 1

I decided to start dieting. My medication increases my appetite and gives me chronic dry mouth. Since leaving the hospital in October of 2019, I have gained over thirty pounds.

So I went to work this morning after skipping breakfast and wouldn’t you know it, there were doughnuts in the breakroom. I ate two. So much for fasting until noon.

Secondly, I recently read that skipping meals can slow your metabolism and make losing weight even more of a challenge.

“We think it’s about will power, but it’s not. The Psychology of weight loss is based on the tenet that there is more to losing weight than “eat this and don’t eat that.” We are complex beings in a full-tilt world, and we need compassionate support on the deeper levels of our feelings, thoughts and beliefs when it comes to being able to release weight in a healthy way that lasts” (The Psychology of Eating).

Better luck tomorrow.

——————— END ———————

Follow my weight loss journey from the beginning on Facebook. Read My Weight-Loss Journey Day 2. 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.