|
HAPPY MONDAY......
I'M BACK - MISSED YOU ALL TOO MUCH!
I am still following my Naturally Slim program and just started week 5 of 10 this morning. Just about half way thru. I have lost 8 lbs of fat in the first 4 weeks, 3 inches off my neck, 3 off my waist and 2 from my hips. Feeling fantastic and have tons of energy.
There are not a whole lot of rules around their plan and I have them pretty well down pat. Their website sucks, not interactive enough for me. I think I am pretty hesitant to put things on there that are shared with people I work with. You know, the "big brother's watching you" feeling. Other co-workers have said the same-just not anonomyous enough but we all love the program.
I have really missed the buddy support I receive here from all of you. I have to admit, I have been checking in occasionally to see how you are all doing and who is doing what this summer for fun. Thanks for all the PM's this past month. I have logged some days of my food as I know some of you good buddies were concerned I wasn't eating enough...believe me, I am- albeit some days more than others. This is not a calorie counting program, but I do know how to add in more calories without more volume of food >>> peanut butter, avocados, butter, double fiber 100% whole wheat bread, sweet potatos-you get my drift!
SO....What have I learned?
- I know the difference between hunger and thirst. Common mistake is to confuse thirst for hunger. Never knew I did that.
- I only need to eat when I am hungry, not angry, bored, happy, etc. Emotions do not dictate when I eat!!
- I can differentiate between my different hunger levels which range from "snack grazing" hunger to "hamster" hunger. The best time to eat is just before hamster hunger sets in or else you are likely to eat anything not nailed down! (You know, you have all been there!)
- I have slowed down my eating and chewing. I eat for about 10 minutes, take a break for a few minutes and then recommence eating for another 10-15 minutes. This gives the brain time to catch up and register fullness more accurately, only eating until comfortably full.
- I have learned that the stomach only holds about 1 cup (a loosly held fist)of chewed food. I gauge what I put on my lunch-sized plate accordingly. Eat tons of lettuce, cucumbers and tomatos - they chew up to water and so they don't really qualify as part of your chewed food.
- Eat a well balanced meal of the foods you love to eat. No weighing and measuring just make sure it looks like about a cup of chewed food. By eye, about 1/3 of your plate should be your protein, 1/3 a complex carb and 1/3 a vegetable.
- I have learned that sugar is pretty much evil. It is probably one of the worst things I can put in my body. Huge contributor to diabetes and heart disease. I do eat some fruit, but only when it is part of my meal as the carbohydrate. To best metabolize it, it should be eaten with protein. I have pretty much cut out all dairy and my greek yogurt which I absolutely loved to have with fresh berries. The sugar I do injest is in my H2OJ which I sip on all day long so no extreme sugar spikes as a result and then whatever is in the whole wheat bread. Most importantly...NO ADDED SUGAR ! No low fat or fat free foods...why??? because when they take out the fat they put in sugar (& salt) since they have to make it taste "good" somehow!
So... I won't say I haven't hit any bumps in the first 4 weeks, OF COURSE I DID! Had "Girls Night" 2 weeks ago. I was asked to bring the dessert, made a peach cobbler and some lemon thyme cookies. We had chicken & steak on the grill, lots of veggies. Thought I did pretty good until I jumped on the scale the next morning and was up 3 lbs and it took me the whole next week to get those 3 off! Thank god I don't drink alcohol anymore or I would probably still be working at getting it off.
So happy to be back with you!
~Babs
Diet Calendar Entries for 22 August 2011:
|
1397 kcal
|
Fat: 58.71g | Prot: 96.72g | Carb: 144.39g.
Breakfast: lean steak, egg white, chunky peanut butter (1 tbsp), double fiber 100% whole wheat bread. Lunch: 2 peanut butter crackers @ 3pm, marcona almonds, blackberry nutri-grain bar. Dinner: Sugar Free Apricot Preserves with Fiber, eas protein powder, Super Chunk Extra Chunky Peanut Butter, double fiber whole wheat bread, soy slender @7:45pm. Snacks/Other: H2OJ-32 oz-sipped thru out the day, H2OJ-32 oz-sipped thru out the day, Daily Vitamins & Meds, water (32 oz). more...
|
|
2000 kcal
|
Activities & Exercise:
bmf-worked from home/sedentary day - 24 hours. more...
|
|