My Weight-Loss Journey Day (61) 27

started dieting on May 15, 2020. Welcome to day 61 of my weight loss journey. I started the Beck Diet by Dr. Judith S. Beck on day 45. I skipped ahead and am now on day 27.

So today I was scrolling my Facebook feed, and an advert for a site called Vocal came up. I’d never heard of it, but it said that you could make money for sharing your stories. As much as I blog, across several websites, I should definitely get paid for this.

Needless to say, I decided to sign up. So be on the lookout for my Vocal stories, and be sure to like and share them like you already do. And if you really want to make my day, send me a tip on Vocal – I’m not too proud to ask for tips. I used to be a (good) waitress – so show some love! Thanks for giving a sister a shout.

————— MY FOOD MEMO FOR THURSDAY, JULY 16, 2020 —————

My Daily Food Diary – Day (61) 27

Current Weigh In: As of Saturday, July 11, I weighed in at 249 pounds – one pound less than the weight I was after finding out I was misreading my scale. I have lost 5 pounds and gained 4 pounds since beginning the Beck diet. My next weigh in is Saturday, July 18th.

AM Notes

THURSDAY FOOD & DRINKS

Thursday, 6:30 amslept through it (went to bed at 2 am this morning after scheduling posts on my websites. Woke up around 7:30 am – have to be to work at 8:45.

  • Total 6:30 am Calories = 0

Thursday, 8:00 am Breakfast (500 calories allotted): at work. Thankfully, I work at store that has groceries. I bought Animal Crackers and Orange Strawberry Sunny D. Yes, animal crackers – the child favorite. It turns out there are only about 110 calories in 16 cookies! Compare that to 150 in just three oreos. If you eat 16 animal crackers, you’ll feel fuller and have under half the calories of a serving of cookies.

  • 1 Pear – 102 calories
  • Total 8:00 am Breakfast Calories = 102 (498 calories under allotment)

Thursday, 10:00 am Snack (100 calories allotted): at work

  • 1/2 Bottle of Black Raspberry Sparkling Ice Water (8.5 fl oz) – 2.5 calories
  • 1 Pkg. of Strawberry Fruit Snacks – 80 calories
  • Total 10:00 am Snack Calories = 82.5 (17.5 calories under allotment)

Thursday, 11:21 am Snack (100 calories allotted): at work

  • 1 Stick of Sugar Free Watermelon Gum – 5 calories
  • Total 11:21 am Snack Calories = 5 (95 calories under allotment)

Thursday, 12:11 pm Snack (100 calories allotted): at work

  • 1/2 Bottle of Black Raspberry Sparkling Ice Water (8.5 fl oz) – 2.5 calories
  • 1 Pkg. of Animal Crackers – 110 calories
  • Total 12:11 pm Snack Calories = 112.5 (12.5 calories over allotment)

Thursday, 2:00 pm Lunch (500 calories allotted)

  • 1/2 Bottle of Black Raspberry Sparkling Ice Water (8.5 fl oz) – 2.5 calories
  • 1 Small Fry from McDonald’s – 230 calories
  • 1 Apple Pie from McDonald’s – 240 calories
  • Total 2:00 pm Lunch Calories = 472.5 (27.5 calories under over allotment!)
  • I can’t remember the last time I had McDonald’s with less than 500 calories. That’s a record! I just miniaturized mu usual biggie sized order. I opted for a small fry instead of a large, skipped the Big Mac, and traded the drink for a sparkling water. That wasn’t too hard – and it cost less too!

Thursday, 4:00 pm Snack (100 calories allotted)

  • None – 0 calories
  • Total 4:30 pm Snack Calories = 0 (100 calories under allotment)

Thursday, 6:00 pm Dinner (500 calories allotted)

  • 1/4 L of Water (8.45 fl oz) – 0 calories
  • 1 Pkg. of Ramen Noodles – 270 calories
  • 1 Pkg. of Strawberry Fruit Snacks – 80 calories
  • 1 Frozen Strawberry Juice Bar – 80 calories
  • Total 6:00 pm Dinner Calories = 430 (70 calories under allotment)

Thursday, 8:00 pm Snack (100 calories allotted)

  • 1/4 L of Water (8.45 fl oz) – 0 calories
  • Total 8:00 pm Dinner Calories = 0 (100 calories under allotment)

Thursday, 10:00 pm Bedtime Snack (100 calories allotted)

  • 1/4 L of Water (8.45 fl oz) – 0 calories
  • 1 Baked Potato – 150 calories
  • 1 Tbsp. of Butter – 72 calories
  • 2 Tbsp. of Cream Cheese – 68
  • 2 Pkgs. of Strawberry Fruit Snacks – 80 calories
  • Total 10:00 pm Bedtime Snack Calories = 370 (270 calories over allotment)

Total Calories Consumed: 0 + 102 + 82.5 + 5 + 110 + 472.5 + 0 + 430 + 370 = 1,572 as of 11:02 pm. YES! Under 2,000!

PM Notes

——————— END ———————

Best of Mental Health and Wellness,

Goodnight.

——————— END ———————

Follow my weight loss journey from the beginning on Facebook. Read My Weight-Loss Journey Day 61. View my weight-loss journey in pictures on Google Photos. Hungry? Join my Tupperware Facebook group for some awesome recipes! If you enjoyed this read, send me a tip at https://vocal.media/authors/shenica-graham!


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My Weight-Loss Journey Day (60) 26

started dieting on May 15, 2020. Welcome to day 60 of my weight loss journey. I started the Beck Diet by Dr. Judith S. Beck on day 45. I skipped ahead and am now on day 26.

Yesterday, I spoke with my Psychiatrist – typical check-in, nothing new to report. Here’s something new: I launched a Tupperware business! I am very excited about it. This is my new manic monday motivation! My adrenaline is so high and I can feed it into something positive.

————— MY FOOD MEMO FOR WEDNESDAY, JULY 15, 2020 —————

My Daily Food Diary – Day (60) 26

Current Weigh In: As of Saturday, July 11, I weighed in at 249 pounds – one pound less than the weight I was after finding out I was misreading my scale. I have lost 5 pounds and gained 4 pounds since beginning the Beck diet. My next weigh in is Saturday, July 18th.

AM Notes

WEDNESDAY FOOD & DRINKS

Wednesday, 6:30 amslept through it (went to bed at 2 am this morning after scheduling posts on my websites. Woke up at 8:32 am – had to be to work at 8:45! OH NO!

  • Total 6:30 am Calories = 0

Wednesday, 9:30 am Breakfast (500 calories allotted): at work. Thankfully, I work at store that has groceries. I bought Animal Crackers and Orange Strawberry Sunny D. Yes, animal crackers – the child favorite. It turns out there are only about 110 calories in 16 cookies! Compare that to 150 in just three oreos. If you eat 16 animal crackers, you’ll feel fuller and have under half the calories of a serving of cookies.

  • 1/4 Bottle of Orange Strawberry Sunny D (10 fl oz) – 75 calories
  • 2 Pkgs of Animal Crackers – 220 calories
  • 1 Stick of Sugar Free Watermelon Extra gum – 5 calories
  • 7 Wint’O Green Mints – 105 calories
  • Total 9:30 am Breakfast Calories = 480 (20 calories under allotment)

Wednesday, 11:30 pm Snack (100 calories allotted): at work

  • 1/4 Bottle of Orange Strawberry Sunny D (10 fl oz) – 75 calories
  • 1 Pkg of Animal Crackers – 110 calories
  • Total 12:00 pm Lunch Calories = 185 (85 calories over allotment)

Wednesday, 2:00 pm Lunch (500 calories allotted)

  • 1/4 Bottle of Orange Strawberry Sunny D (10 fl oz) – 75 calories
  • 1 Large Fry from McDonald’s – 510 calories
  • 1 Apple Pie from McDonald’s – 240 calories
  • Total 2:00 pm Snack Calories = 825 (325 calories over allotment)

Wednesday, 4:00 pm Snack (100 calories allotted)

  • None – 0 calories
  • Total 4:30 pm Snack Calories = 0 (100 calories under allotment)

Wednesday, 6:00 pm Dinner (500 calories allotted)

  • 1/4 Bottle of Orange Strawberry Sunny D (10 fl oz) – 75 calories
  • 1 Whole Wheat Hamburger Bun – 150 calories
  • 1 Beef Patty – 204 calories
  • 1 Slice of Colby Jack Cheese – 90 calories
  • 1 Tbsp of Barbeque Sauce – 29 calories
  • Total 6:00 pm Dinner Calories = 548 (48 calories over allotment)

Wednesday, 7:00 pm Snack (100 calories allotted)

  • 1/4 L of Water (8.45 fl oz) – 0 calories
  • 2 Chocolate M&M Cookies – 400 calories (Can you believe I used to eat a dozen cookies at a sitting? – 2,400 calories just in cookies, not including the accompanying meal)
  • 1 Bag of Microwave Popcorn – 250 calories
  • 1 Pear – 102 calories
  • Total 8:30 pm Dinner Calories = 752 (100 calories under allotment)
  • I think I more than made up for the missed calories yesterday.

Wednesday, 10:00 pm Bedtime Snack (100 calories allotted)

  • 1/4 L of Water (8.45 fl oz) – 0 calories
  • Total 10:00 pm Bedtime Snack Calories = 0 (100 calories under allotment)

Total Calories Consumed: 0 + 480 + 185 + 825 + 0 + 548 + 752 = 2,790 as of 7:40 pm.

PM Notes

——————— END ———————

Best of Mental Health and Wellness,

Goodnight.

——————— END ———————

Follow my weight loss journey from the beginning on Facebook. Read My Weight-Loss Journey Day 56. View my weight-loss journey in pictures on Google Photos. Hungry? Join my Tupperware Facebook group for some awesome recipes!


Creative Commons License  This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License. Contact My Psych Teacher for more information.
© My Psych Teacher University, a Division of My Psych Teacher LLC. All Rights Reserved. Like Us on Facebook.

 

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 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.