Goals week 3:
Goal 1: lose weight every week
Weight January 21th: 79.2 kg / 174.6 lbs.
Result: -0.5 kg / – 1.1 lbs
Goal 2: stay within WW points
Weight Watchers daily points: 29
Free points: 42
Earned active points: 9
Monday: 27,5 points
Tuesday: 22 points
Wednesday: 32,5 points
Thursday: 30 points
Friday: 34 points
Saturday: 47 points
Sunday: ? points
Remaining free points: 14,5
Used active points: 0
Goal 3: work-out 5 times a week
Monday: Lunchwalk of 30 minutes
Saturday: Running: 5K in 36:56 minutes.
Extra goal week 3:
This will be the same for the next 6 weeks. My goal is to read a chapter of Beck’s Diet Solution everyday and do the tasks for that day.
Did read my chapter every day.
Eating wise this weekend wasn’t a good one. I ate too much at dinner Saturday night and yesterday wasn’t good either. I didn’t even count Points yesterday.
Saturday night my addiction looked around the corner and I gave in: I ate chips.
But yesterday R. told me he wanted to watch his weight too. He’s getting older and wants to maintain his weight (for the record: he weighs less than me and looks good). So I suggested we quit eating chips and that I won’t buy it anymore and we replace our Saturday evening snack with something else. He agreed on that and that’s making me happy because when it’s not in my home I can’t eat it right?
My exercise last week wasn’t any good either, due to my cold. I’m completely healthy again so no excuses this week for not training.
Beck’s Diet Solution:
Day 15 :Write down what you eat
Pro’s for journaling your food:
- You keep sight on what you really eat
- It works motivating
- It’s good for your self-confidence
- It helps you find and solve problems with your eating
As I started writing down everything I eat since I rejoined WW this chapter is easy for me to do.
Day 16: Prevent unplanned eating
In this chapter you had to make a “NO CHOICE” motivation card. This card is supposed to help you not to eat anything that you haven’t planned on eating. My card says:
- Keep tracking my food and count WW points
- Don’t skip work-outs
- If I have an urge to eat: use the skills given by Beck
- Eat slow and with attention
- Make time and energy for my journey
Day 17: Don’t eat too much
Beck wants you to practice by filling your plate with food that you have planned to eat and then put extra food next to it. The trick is to eat your planned food and leave the extra food on your plate.
I haven’t decided yet if I’m going to do this experiment. I think I make one of my own: measure my food and eat only that. Don’t fill my plate a second time.
Well here I was looking forward to another run yesterday but when I woke up: damn snow again.
So I decided to go to my mother first and then maybe run when we got home. But the road was slippery and messy so I decided not to go. Right now the snow has frozen and it’s extremely slippery. I hope it melts soon so I can run on Wednesday.
Today I did a home workout. I used my Wii for the first in a long time. I did a workout from Active Sports. It took me about 46 minutes to finish it and I have to say it was a good work-out. The shred is a bit harder but it will be nice to mix these two work-outs.
The Ultimate Diet Log:
Fitness Factoid: Though your resting heart rate is partly genetically determined, as you gain fitness, this number drops. A couch potato’s heart may have to work twice as hard – 80 beats per minutes compared to 40 bpm – to pump the same blood volume as a top athlete’s.
My Ipod has been shipped, expect it in the mail tomorrow: yeah!
If you worry about what might be, and wonder what might have been, you will ignore what is.