wtloss's Journal, 28 November 2011

Thanks Giving , ate too much, too little exercise and did not consistently record eating, avoided weigh in for 4 days - now up 2 lb.
allowed ice cream and pie, don't buy
allows night eating incl yougurt
same cereal breakfast

SIX simple SLIMMING strategies

1. AM PROTEIN: egg w salsa cereal w yogurt and berries, whole grain toast w peanut butter, smoothie berries w almond butter and yogurt or milk

2. not diet, but small LIFE STYLE CHANGES i.e. walk after dinner, no night food to allow hunger overnight and reduce reflux, slower but sustainable change

3. Stress, cortisol, hunger inducer: DEAL WITH PRESSURE by taking a walk, drink glass of water with orange slice in it, watch a funny YOuTube video, call a friend, helps deal with sweet cravings

4. Avoid cravings, EAT 5 TIMES A DAY ON SCHEDULE, combine healthy carb with protein and fat,
- no spontaneous snack

5. Use small dishes, they have grown to big, never eat out of bag

6. look at vulnerable parts of day: shopping, afternoon or night lull, downtime in front of TV

199.0 lb Lost so far: 0 lb.    Still to go: 24.0 lb.    Diet followed reasonably well.

---

1409 kcal

Fat: 46.34g | Prot: 98.46g | Carb: 169.48g.   Breakfast: Water , cranberries, salsa, lettuce, blue cheese, carrot, German Rye Dark Bread. Lunch: Turkey Breast Wrap, Genuine Muscle Milk Light. Dinner: soy mayo, beet, broccoli , turkey sliced, carrot, lettuce, thin bun whole wheat. Snacks/Other: Lowfat Plain Greek Yogurt, Apples, Avocado, Deli Turkey or Chicken Breast Meat, cranberries, carrot, lettuce, egg white, turkey snack stick. more...

2747 kcal

Activities & Exercise: Walking (moderate) - 3/mph - 30 minutes, Yard Work (gardening) - 45 minutes, Bicycling (moderate) - 13/mph - 15 minutes, Calisthenics (light, e.g. home exercise) - 15 minutes, Resting - 14 hours and 15 minutes, Sleeping - 8 hours. more...