Friday:
Basically all the weight I've lost over the past ten weeks was in the first four. Is it time for a new strategy?
The original Beck diet book suggests having a back up diet plan for if your first one doesn't work out. My current plan is just counting calories (following the CSIRO general guidelines which are relatively high protein, medium carb, low fat) but I haven't been sticking to it very well lately. My back up plan was to rejoin Weight Watchers so I am considering doing that. I was a member for about six months over two years ago with limited success - but a big part of the problem with it was that my group was very small and all elderly ladies (lovely people but not at the same stage of life as me) and it closed due to lack of numbers in that timeslot. If I could find a better group then that might fulfil a need for group support and accountability. I've looked at local times and I have two options, Wednesday lunchtime, which is convenient but might have the same issue of a small non-employed demographic, or Saturday 8am which is earlier than I like. All the others are times I can't go to due to various early-evening commitments, mainly kid sports.
My main hesitation is that I'm not sure it would help at the moment. I think my current lack of motivation is due to constant tiredness, and until I get that under control paying WW lots of money isn't going to do anything for me.
So what I am going to do is for the next week or so I'll make sure I wear my CPAP all night (I wear it every night, but sometimes it annoys me and I take it off in the early hours of the morning). When I'm sure it's loaded up with readings of what is going on, I'll take it to the sleep lab for analysis. They'll be able to tell me if I'm apnoea-ing even with the CPAP. Maybe I need the settings changed or something. Once I have that information, I'll be able to go forward from there. I shouldn't be this tired all the time, struggling with constant headaches, falling asleep during the day sitting up, wanting to eat to revive flagging energy, difficulty coping with minor problems. I should have followed this up a while ago but that is the problem with being too tired to get things done!
Showing posts with label Beck. Show all posts
Showing posts with label Beck. Show all posts
Thursday, July 31, 2014
Tuesday, June 17, 2014
Let it go
Tuesday:
I was angry and upset but I did NOT turn to food.
It was nothing so very bad, just house-training the puppy. He has taken to waiting until we come back inside then peeing on the carpet. Today I stayed out with him for an HOUR AND A HALF, nothing. Came back inside because it was getting cold (winter here, remember) and he barely made it in the door before letting go. I went from happy to furious in a second. I yelled at him and had to put him back outside for a few minutes alone so I wouldn't take out my frustrations on him, I know he is just a confused puppy. But it takes me so long to calm down when I get so upset about something. An hour later I was only just starting to feel better. Still, I did not turn to food.
I said yesterday that last night's overeating was unplanned, but I have realised that wasn't true. I provided most of what I ate, knowing full well I was going to partake. I "gave myself permission" because it was a special occasion - friends leaving and I likely won't ever see them again, or rarely. Yet although I knew for a couple of days in advance what I was going to eat, I guess I didn't let myself think about it too closely. And then was annoyed at myself after the fact! Oh well, moving on.
I got my new Beck diet book in the mail today, the follow up to the one I have been using. It is mainly the same information, repackaged, which I already knew but I wanted my own copy of one (the other is a library book) so I thought I might as well get the new updated one. It is perfect timing, tomorrow is the final day of the six week course in the first book (four weeks of actual dieting, I overlapped the first two weeks of preparation with the actual diet time). Then I can start going through my new one, which is arranged differently into five stages instead of 42 days. I will read it all through before starting on the tasks.
One thing I've been scared of with this diet attempt is that usually a fail means a total fail and I give up entirely and wallow in junk food again. But I'm up to nearly four weeks and although I've had several slips I've just got back up straight away and kept going. This cognitive therapy stuff is really working for me. Concentrating several times a day on why I want to lose weight, giving myself credit for what I do right, not considering a slip the end of the diet, planning ahead what I am going to eat but only one day at a time (I have in the past made weekly plans that I haven't stuck to at all), setting small goals instead only looking ahead to goal weight, dealing with feeling like life is unfair because I can't eat everything I want all the time, it is all helping.
I was angry and upset but I did NOT turn to food.
It was nothing so very bad, just house-training the puppy. He has taken to waiting until we come back inside then peeing on the carpet. Today I stayed out with him for an HOUR AND A HALF, nothing. Came back inside because it was getting cold (winter here, remember) and he barely made it in the door before letting go. I went from happy to furious in a second. I yelled at him and had to put him back outside for a few minutes alone so I wouldn't take out my frustrations on him, I know he is just a confused puppy. But it takes me so long to calm down when I get so upset about something. An hour later I was only just starting to feel better. Still, I did not turn to food.
I said yesterday that last night's overeating was unplanned, but I have realised that wasn't true. I provided most of what I ate, knowing full well I was going to partake. I "gave myself permission" because it was a special occasion - friends leaving and I likely won't ever see them again, or rarely. Yet although I knew for a couple of days in advance what I was going to eat, I guess I didn't let myself think about it too closely. And then was annoyed at myself after the fact! Oh well, moving on.
I got my new Beck diet book in the mail today, the follow up to the one I have been using. It is mainly the same information, repackaged, which I already knew but I wanted my own copy of one (the other is a library book) so I thought I might as well get the new updated one. It is perfect timing, tomorrow is the final day of the six week course in the first book (four weeks of actual dieting, I overlapped the first two weeks of preparation with the actual diet time). Then I can start going through my new one, which is arranged differently into five stages instead of 42 days. I will read it all through before starting on the tasks.
One thing I've been scared of with this diet attempt is that usually a fail means a total fail and I give up entirely and wallow in junk food again. But I'm up to nearly four weeks and although I've had several slips I've just got back up straight away and kept going. This cognitive therapy stuff is really working for me. Concentrating several times a day on why I want to lose weight, giving myself credit for what I do right, not considering a slip the end of the diet, planning ahead what I am going to eat but only one day at a time (I have in the past made weekly plans that I haven't stuck to at all), setting small goals instead only looking ahead to goal weight, dealing with feeling like life is unfair because I can't eat everything I want all the time, it is all helping.
Thursday, June 12, 2014
Week three weigh in
Thursday:
Week three weigh-in!
Starting weight: 85.3 kg
Last week: 83.1 kg
This week: 82.9 kg
Loss this week: 0.2 kg
Total loss: 2.4 kg
Considering the extra treats I had this week, I am happy with any kind of loss. The line on the graph is still going down! And I am under 83 again which feels significant for me because it was my "highest ever" for a while before it went up even more. Next goal is 80! Then after that it will be 75, which I am looking forward to even more than eventually reaching goal weight, because a couple of times in the past on the way up 76 was the point where I went from feeling a bit overweight to really starting to hate the way my body looked. Getting back under that will be awesome. Anyway, for today I celebrate being under 83 again.
I took Thor to the vet today because the paperwork I had said he was due for his next vaccination, although I thought the breeder said not for another two weeks. And it's not for another two weeks. Don't know why the previous vet put that date, only two weeks after the last shot, maybe just a mistake. So that was a waste of $56. She gave him a check-up though and everything is good. And told me the schedule for worming him. But he'll get his vaccination in two weeks and then still can't associate with other dogs or go to the park for two weeks after that! Another month stuck at home. So definitely need to get my exercise sorted.
At lunchtime today I put Thor outside with a chicken neck to gnaw on and he was happy with that for well over half an hour while I had my own lunch inside then came out with a cup of tea. So I might use that time to go for a walk tomorrow. I probably worry too much about him stressing if left alone. I have been out for short errands of 45 mins or so a couple of times, leaving him locked in the bathroom which is where his night-time crate is, and come home to find him not in his bed but sleeping in the little clothes basket on my dirty socks. I don't think he was too bothered, and he certainly didn't mind being left outside for a little while with food today. I'm the one who stresses. I'll build up the time alone slowly, for my sake if not his!
I bought some index cards today. The very first thing you are supposed to do for the Beck Diet Solution is to write down all the reasons you want to lose weight and then read your cards a couple of times a day (there are other things to put on index cards later, too). I never did that exactly as ordered. I made myself a trio of keywords that I could easily remember and then thought about them occasionally... But I am so happy with this cognitive therapy stuff that I am going to go back and do it exactly as Beck recommends.
My keywords, by the way, were Sleep, Mirror and Christmas. "Sleep" because I hate that I have to wear a machine to bed so I don't stop breathing while I'm asleep. I want to beat sleep apnoea. This keyword concept expands to health in general - improving my insulin resistance so I'm not pre-diabetic anymore, being able to be more active without being tired, taking pressure off my joints. "Mirror" refers to how I feel about my appearance, when I look in the mirror, when I try on new clothes, when I catch a glimpse of myself in a shop window. And "Christmas" is about how I think others see me and maybe judge me. I see my mother's side of the family only for things like weddings, and every second Christmas. They are all slender and fit. I have three aunts in their 60s who are upright and trim and could beat me in any sporting contest you'd care to name. Every time this second Christmas approaches I plan to lose weight so I won't be the only fat one there anymore, and every time I fail and just get fatter. I care about lots of other people's opinions of me (my husband, for instance!) but that keyword "Christmas" reminds me how awkward and inadequate I feel at that time of year. The three keywords are in order of importance to me and could be relabelled something like Health, Self-Esteem and Appearance.
Stuck to the plan today and I have plenty of calories left for my yoghurt and fruit supper.
Week three weigh-in!
Starting weight: 85.3 kg
Last week: 83.1 kg
This week: 82.9 kg
Loss this week: 0.2 kg
Total loss: 2.4 kg
Considering the extra treats I had this week, I am happy with any kind of loss. The line on the graph is still going down! And I am under 83 again which feels significant for me because it was my "highest ever" for a while before it went up even more. Next goal is 80! Then after that it will be 75, which I am looking forward to even more than eventually reaching goal weight, because a couple of times in the past on the way up 76 was the point where I went from feeling a bit overweight to really starting to hate the way my body looked. Getting back under that will be awesome. Anyway, for today I celebrate being under 83 again.
I took Thor to the vet today because the paperwork I had said he was due for his next vaccination, although I thought the breeder said not for another two weeks. And it's not for another two weeks. Don't know why the previous vet put that date, only two weeks after the last shot, maybe just a mistake. So that was a waste of $56. She gave him a check-up though and everything is good. And told me the schedule for worming him. But he'll get his vaccination in two weeks and then still can't associate with other dogs or go to the park for two weeks after that! Another month stuck at home. So definitely need to get my exercise sorted.
At lunchtime today I put Thor outside with a chicken neck to gnaw on and he was happy with that for well over half an hour while I had my own lunch inside then came out with a cup of tea. So I might use that time to go for a walk tomorrow. I probably worry too much about him stressing if left alone. I have been out for short errands of 45 mins or so a couple of times, leaving him locked in the bathroom which is where his night-time crate is, and come home to find him not in his bed but sleeping in the little clothes basket on my dirty socks. I don't think he was too bothered, and he certainly didn't mind being left outside for a little while with food today. I'm the one who stresses. I'll build up the time alone slowly, for my sake if not his!
I bought some index cards today. The very first thing you are supposed to do for the Beck Diet Solution is to write down all the reasons you want to lose weight and then read your cards a couple of times a day (there are other things to put on index cards later, too). I never did that exactly as ordered. I made myself a trio of keywords that I could easily remember and then thought about them occasionally... But I am so happy with this cognitive therapy stuff that I am going to go back and do it exactly as Beck recommends.
My keywords, by the way, were Sleep, Mirror and Christmas. "Sleep" because I hate that I have to wear a machine to bed so I don't stop breathing while I'm asleep. I want to beat sleep apnoea. This keyword concept expands to health in general - improving my insulin resistance so I'm not pre-diabetic anymore, being able to be more active without being tired, taking pressure off my joints. "Mirror" refers to how I feel about my appearance, when I look in the mirror, when I try on new clothes, when I catch a glimpse of myself in a shop window. And "Christmas" is about how I think others see me and maybe judge me. I see my mother's side of the family only for things like weddings, and every second Christmas. They are all slender and fit. I have three aunts in their 60s who are upright and trim and could beat me in any sporting contest you'd care to name. Every time this second Christmas approaches I plan to lose weight so I won't be the only fat one there anymore, and every time I fail and just get fatter. I care about lots of other people's opinions of me (my husband, for instance!) but that keyword "Christmas" reminds me how awkward and inadequate I feel at that time of year. The three keywords are in order of importance to me and could be relabelled something like Health, Self-Esteem and Appearance.
Stuck to the plan today and I have plenty of calories left for my yoghurt and fruit supper.
Thursday, June 5, 2014
Weigh day
Thursday:
Starting weight: 85.3 kg
Last week: 83.9 kg
This week: 83.1 kg
Loss this week: 0.8 kg
Total loss: 2.2 kg
I am happy with a loss of 0.8 kg this week, 0.5 - 1.0 per week is supposed to be healthy and sustainable.
Thor slept from when we put him to bed around 11:00 (he has naps all day, but on someone's lap or in his little day bed next to the computer, but at night he has a crate in the bathroom) until 5:00 am! Getting better and better. And I had my CPAP on that whole time. The humidifier lid did pop open early on but I just shut it again. Not sure if there is a fault or if I'm not latching it properly. Anyway, it was a great stretch of sleep. Then another hour and a half or so after that. I must have been woken at a bad time during my sleep cycle the second time, I was very groggy and it was hard to get myself out of bed. But since that passed I've felt much better today.
When I took Thor outside after lunch I even jogged a couple of laps of the backyard with him instead of mainly watching him sniff around. He had his first bath this afternoon, it's the first halfway sunny day we've had. Not too traumatic, and I didn't get all that wet.
Today's task in the Beck book is to think about how to respond to food pushers and prepare for it. I don't think I have a problem with this one. I've been a fussy eater all my life so I've had a lot of practice saying "no thanks." Or sometimes I will accept something and have a taste but if I don't like it I just leave it and don't feel too guilty. I never feel like I need to finish everything on my plate. And I don't currently have anyone in my life who tries to push food on me.
I do think that Dr Beck underestimates the hurt a food pusher can feel if their food is rejected. Some people, particularly women of an older generation who might not have worked outside the home, can base a lot of their self esteem on other people appreciating their cooking. I am not so extreme, but I do feel proud when people like my food and disappointed if they don't eat something I've taken a lot of trouble to make. Having said that, I don't think people should give in to food pushers! The dieter's long-term health and happiness is more important than a few moments of disappointment.
We have a long weekend coming up here (Queen's Birthday) and we have people staying here all weekend (two different groups on different nights). I've been thinking about how this will affect my food plan. I've decided that mostly I will stick to what I would eat anyway. I will buy some biscuits for snacks but only kinds I don't like much so I'm not even tempted, and also offer healthier options like fruit and cheese. On one night I will have yogurt and fruit for dessert while I offer everyone else ice cream and fruit (of yoghurt if they want it, of course) and the other night, my only extra treat, I will make small individual chocolate mousses for dessert. I worked it out to be around 280 calories each if I used the recipe that is supposed to make 4 to make 6 smaller ones. Apart from that I will be making and eating the kind of food I have been for the past couple of weeks.
Day 15 successfully accomplished!
Starting weight: 85.3 kg
Last week: 83.9 kg
This week: 83.1 kg
Loss this week: 0.8 kg
Total loss: 2.2 kg
I am happy with a loss of 0.8 kg this week, 0.5 - 1.0 per week is supposed to be healthy and sustainable.
Thor slept from when we put him to bed around 11:00 (he has naps all day, but on someone's lap or in his little day bed next to the computer, but at night he has a crate in the bathroom) until 5:00 am! Getting better and better. And I had my CPAP on that whole time. The humidifier lid did pop open early on but I just shut it again. Not sure if there is a fault or if I'm not latching it properly. Anyway, it was a great stretch of sleep. Then another hour and a half or so after that. I must have been woken at a bad time during my sleep cycle the second time, I was very groggy and it was hard to get myself out of bed. But since that passed I've felt much better today.
When I took Thor outside after lunch I even jogged a couple of laps of the backyard with him instead of mainly watching him sniff around. He had his first bath this afternoon, it's the first halfway sunny day we've had. Not too traumatic, and I didn't get all that wet.
Today's task in the Beck book is to think about how to respond to food pushers and prepare for it. I don't think I have a problem with this one. I've been a fussy eater all my life so I've had a lot of practice saying "no thanks." Or sometimes I will accept something and have a taste but if I don't like it I just leave it and don't feel too guilty. I never feel like I need to finish everything on my plate. And I don't currently have anyone in my life who tries to push food on me.
I do think that Dr Beck underestimates the hurt a food pusher can feel if their food is rejected. Some people, particularly women of an older generation who might not have worked outside the home, can base a lot of their self esteem on other people appreciating their cooking. I am not so extreme, but I do feel proud when people like my food and disappointed if they don't eat something I've taken a lot of trouble to make. Having said that, I don't think people should give in to food pushers! The dieter's long-term health and happiness is more important than a few moments of disappointment.
We have a long weekend coming up here (Queen's Birthday) and we have people staying here all weekend (two different groups on different nights). I've been thinking about how this will affect my food plan. I've decided that mostly I will stick to what I would eat anyway. I will buy some biscuits for snacks but only kinds I don't like much so I'm not even tempted, and also offer healthier options like fruit and cheese. On one night I will have yogurt and fruit for dessert while I offer everyone else ice cream and fruit (of yoghurt if they want it, of course) and the other night, my only extra treat, I will make small individual chocolate mousses for dessert. I worked it out to be around 280 calories each if I used the recipe that is supposed to make 4 to make 6 smaller ones. Apart from that I will be making and eating the kind of food I have been for the past couple of weeks.
Day 15 successfully accomplished!
Wednesday, May 28, 2014
The first week #Beck
Thursday:
A whole week completed.
Starting weight: 85.3 kg
Today's weight: 83.9 kg
Loss: 1.4 kg
That is a good solid loss. Halfway through this first week my weight was lower than that and I was really hoping for a 2 kg loss, but then TOM arrived and my weight wandered up again over a couple of days. Totally to be expected, and will probably happen every month. I admit I am a little disappointed it went up again but I can deal with that.
Food-wise I think I did really well this week. I only ate my planned food. Every day was within my 1400 - 1600 calorie range; even my treat day on Tuesday was just under 1600 whereas other days were closer to 1400. A couple of days I swapped food from one timeslot to another, but I still ate what was on my list for the day. I am including regular treats because I'll need to live like this for a long time, maybe the rest of my life, and I am not giving up chocolate!
Exercise was a reasonable start, three days of 30 mins. I'll increase that this week.
Emotionally I had some tough moments but got through them. Did not comfort myself with food, or eat due to boredom which is a big one for me as I work from home and I'm alone most of the day.
I think I did pretty well!
A whole week completed.
Starting weight: 85.3 kg
Today's weight: 83.9 kg
Loss: 1.4 kg
That is a good solid loss. Halfway through this first week my weight was lower than that and I was really hoping for a 2 kg loss, but then TOM arrived and my weight wandered up again over a couple of days. Totally to be expected, and will probably happen every month. I admit I am a little disappointed it went up again but I can deal with that.
Food-wise I think I did really well this week. I only ate my planned food. Every day was within my 1400 - 1600 calorie range; even my treat day on Tuesday was just under 1600 whereas other days were closer to 1400. A couple of days I swapped food from one timeslot to another, but I still ate what was on my list for the day. I am including regular treats because I'll need to live like this for a long time, maybe the rest of my life, and I am not giving up chocolate!
Exercise was a reasonable start, three days of 30 mins. I'll increase that this week.
Emotionally I had some tough moments but got through them. Did not comfort myself with food, or eat due to boredom which is a big one for me as I work from home and I'm alone most of the day.
I think I did pretty well!
Sunday, May 25, 2014
Planning ahead
Monday:
I had a much better sleep and was also able to keep the CPAP on all night. Yay! And my eye is almost completely normal. More yay!
I realised I need to plan for Tuesday night supper. During past diet attempts, I have asked people not to bring junk food that I like, or other times we've all decided we need to eat more healthily. But it only lasts a week or two, then the junk returns. None of the others are noticeably overweight, and they are all a lot more active than I am, and I think that games night is their only splurge for the week. So they enjoy it without too much guilt. But obviously it is a problem for me.
As well as providing something healthy, I've decided to allow myself around 200 calories extra to snack on games night. On a couple of other nights a week I'm allowed a small amount of chocolate if I have the calories left, but this will be in addition to the day's regular calories. I don't want to forgo healthy food to save calories so that I can eat unhealthy food. 200 calories isn't a lot, but it's enough to enjoy. I'll wait until everyone has arrived so I can see what is available before I chose, and put it on a plate, and savour it. Apart from that I will stay away from the food as much as possible (not easy, it follows us around) and use my cognitive therapy techniques to avoid going outside my self-imposed rules - using various self-talk methods.
I still have to work on focusing on my food while I am eating. My idea of a dream food binge would be a family size packet of chips of some kind. But would I be concentrating on every mouthful to get maximum enjoyment? Not at all. I'd be in front of the TV with a book as well, seemingly doing everything possible to distract myself from the food. It doesn't make sense. Why eat something supposedly purely for pleasure yet only devote 25% of my attention to it? What a waste! The only answer I've seen is that I know I shouldn't be eating it so I'm distracting myself so I don't feel that guilt. But that reasoning doesn't work when I'm eating a healthy meal. Is food that boring to me? I profess to love it.
So far with the meals I've eaten alone, three lunches, I've managed to get through more than half before caving in and picking up a book. My first draft of that sentence was framed in a negative way (only made it half-way), but then I changed it. I'm practising giving myself credit. I get though more than half-way! That is a big leap from years of turning my mind away from the food I am putting in my mouth. And snacks eaten alone, which don't take as long to eat, have all been eaten mindfully. Real progress.
I did 20 minutes of Zumba at home on the Kinect this afternoon. More progress!! It was on the easiest intensity setting, and I still found it hard work. My legs were burning after 5 minutes! I have a hard time accepting that this is where I am with exercise at the moment. I tend to be a bit all-or-nothing, if it's not an hour of sweat it's not good enough. Any less is not worth the time it takes to get changed into gym clothes, then afterwards shower and change back ... and see where that kind of thinking has got me! Lots of exclamation marks today! Anyway, I am aiming for 30 minutes of exercise a day, in a combination of walking and Kinect games. And if I only have time or fitness for less, then any exercise is better than none. But it looks like 30 minutes is do-able, especially broken up into two sessions over the day. I did a short walk this morning, so I have done 30 minutes today.
The Zumba game told me I had burned 408 calories in 20 minutes. Hah, I wish. 20 calories a minute? Maybe Usaine Bolt does that over his 10 second sprint, I don't know, I certainly don't achieve anything like that. For my own records, I guesstimated 5 calories per minute. Even that might be a bit generous.
It is a bit sad that a year ago I could have done that sweaty hour of dance. But I'll get back there. Daily progress.
I had a much better sleep and was also able to keep the CPAP on all night. Yay! And my eye is almost completely normal. More yay!
I realised I need to plan for Tuesday night supper. During past diet attempts, I have asked people not to bring junk food that I like, or other times we've all decided we need to eat more healthily. But it only lasts a week or two, then the junk returns. None of the others are noticeably overweight, and they are all a lot more active than I am, and I think that games night is their only splurge for the week. So they enjoy it without too much guilt. But obviously it is a problem for me.
As well as providing something healthy, I've decided to allow myself around 200 calories extra to snack on games night. On a couple of other nights a week I'm allowed a small amount of chocolate if I have the calories left, but this will be in addition to the day's regular calories. I don't want to forgo healthy food to save calories so that I can eat unhealthy food. 200 calories isn't a lot, but it's enough to enjoy. I'll wait until everyone has arrived so I can see what is available before I chose, and put it on a plate, and savour it. Apart from that I will stay away from the food as much as possible (not easy, it follows us around) and use my cognitive therapy techniques to avoid going outside my self-imposed rules - using various self-talk methods.
I still have to work on focusing on my food while I am eating. My idea of a dream food binge would be a family size packet of chips of some kind. But would I be concentrating on every mouthful to get maximum enjoyment? Not at all. I'd be in front of the TV with a book as well, seemingly doing everything possible to distract myself from the food. It doesn't make sense. Why eat something supposedly purely for pleasure yet only devote 25% of my attention to it? What a waste! The only answer I've seen is that I know I shouldn't be eating it so I'm distracting myself so I don't feel that guilt. But that reasoning doesn't work when I'm eating a healthy meal. Is food that boring to me? I profess to love it.
So far with the meals I've eaten alone, three lunches, I've managed to get through more than half before caving in and picking up a book. My first draft of that sentence was framed in a negative way (only made it half-way), but then I changed it. I'm practising giving myself credit. I get though more than half-way! That is a big leap from years of turning my mind away from the food I am putting in my mouth. And snacks eaten alone, which don't take as long to eat, have all been eaten mindfully. Real progress.
I did 20 minutes of Zumba at home on the Kinect this afternoon. More progress!! It was on the easiest intensity setting, and I still found it hard work. My legs were burning after 5 minutes! I have a hard time accepting that this is where I am with exercise at the moment. I tend to be a bit all-or-nothing, if it's not an hour of sweat it's not good enough. Any less is not worth the time it takes to get changed into gym clothes, then afterwards shower and change back ... and see where that kind of thinking has got me! Lots of exclamation marks today! Anyway, I am aiming for 30 minutes of exercise a day, in a combination of walking and Kinect games. And if I only have time or fitness for less, then any exercise is better than none. But it looks like 30 minutes is do-able, especially broken up into two sessions over the day. I did a short walk this morning, so I have done 30 minutes today.
The Zumba game told me I had burned 408 calories in 20 minutes. Hah, I wish. 20 calories a minute? Maybe Usaine Bolt does that over his 10 second sprint, I don't know, I certainly don't achieve anything like that. For my own records, I guesstimated 5 calories per minute. Even that might be a bit generous.
It is a bit sad that a year ago I could have done that sweaty hour of dance. But I'll get back there. Daily progress.
Thursday, May 22, 2014
Two good things, one bad
Friday:
The first good thing is that I ate really healthily yesterday. I've chosen to use the guidelines of the CSIRO diet - high protein, moderate carb, lots of fruit and veges and not much fake stuff - but I am also keeping it within calorie limits (1400 - 1600). I am reading that Beck diet solution book and I've been practising things like not reading when I am eating (very hard for me! I read while watching TV, in the bath, I'd read while typing this if I could) so I can register what I am eating, and not overeating when I am full - not even vegetables. It was such a relief not to be stuffing myself with carbs every few hours. And I weighed myself this morning, I have lost 1.2 kg! since two days ago as my body gets rid of all the water retention caused by the carbohydrates. I've started today with a good breakfast so it is still going well.
The second good thing is that I was able to wear my CPAP all night! First time since I got the flu. I woke quite often during the night, and it made my nose a bit sore (have to get used to it again) but presumably I got some better quality sleep in between. I've had bad dreams all night the last two nights, lots of stuff about my kids like my brother-in-law not paying attention and driving the car over a dock into the water and worrying about getting my children out before they drowned. And dreams about being really angry with various people. Not sure what is going on there. But anyway, the sleep is improving, thank goodness.
But the bad thing is my eye. It got really sore and red on Tuesday and the doctor gave me ointment for conjunctivitis (probably from my flu) which seems to be helping slowly. But this morning I woke with my eyelid hugely swollen and I'm all puffy right around the eye. It's impairing my vision and I look like the elephant man. Tim checked Dr Internet and it says conjunctivitis can get into the eyelid, so it's probably just that. I need to do the grocery shopping today, and also my little boy is singing in a concert at lunchtime at the local shops (he's better today), but I feel super ugly and also I'm not sure if I should be driving. I'll wait until lunchtime and see how I am.
I didn't exercise yesterday, and even walking the kids to school this morning was an effort. I assume I've still got germs having a party in my body. But it could be partly psychosomatic, feeling miserable about my sore eye affecting my energy levels. I'm so looking forward to being well again! But I am not waiting to get well before I do something about my weight. If I can't exercise yet, I can control what I eat. And healthy food can only help.
The first good thing is that I ate really healthily yesterday. I've chosen to use the guidelines of the CSIRO diet - high protein, moderate carb, lots of fruit and veges and not much fake stuff - but I am also keeping it within calorie limits (1400 - 1600). I am reading that Beck diet solution book and I've been practising things like not reading when I am eating (very hard for me! I read while watching TV, in the bath, I'd read while typing this if I could) so I can register what I am eating, and not overeating when I am full - not even vegetables. It was such a relief not to be stuffing myself with carbs every few hours. And I weighed myself this morning, I have lost 1.2 kg! since two days ago as my body gets rid of all the water retention caused by the carbohydrates. I've started today with a good breakfast so it is still going well.
The second good thing is that I was able to wear my CPAP all night! First time since I got the flu. I woke quite often during the night, and it made my nose a bit sore (have to get used to it again) but presumably I got some better quality sleep in between. I've had bad dreams all night the last two nights, lots of stuff about my kids like my brother-in-law not paying attention and driving the car over a dock into the water and worrying about getting my children out before they drowned. And dreams about being really angry with various people. Not sure what is going on there. But anyway, the sleep is improving, thank goodness.
But the bad thing is my eye. It got really sore and red on Tuesday and the doctor gave me ointment for conjunctivitis (probably from my flu) which seems to be helping slowly. But this morning I woke with my eyelid hugely swollen and I'm all puffy right around the eye. It's impairing my vision and I look like the elephant man. Tim checked Dr Internet and it says conjunctivitis can get into the eyelid, so it's probably just that. I need to do the grocery shopping today, and also my little boy is singing in a concert at lunchtime at the local shops (he's better today), but I feel super ugly and also I'm not sure if I should be driving. I'll wait until lunchtime and see how I am.
I didn't exercise yesterday, and even walking the kids to school this morning was an effort. I assume I've still got germs having a party in my body. But it could be partly psychosomatic, feeling miserable about my sore eye affecting my energy levels. I'm so looking forward to being well again! But I am not waiting to get well before I do something about my weight. If I can't exercise yet, I can control what I eat. And healthy food can only help.
Subscribe to:
Posts (Atom)