I just love keeping my Lifestyle Log.
Because it works! For week # 14, I met most of my goals, AND I had improved weight loss due to the changes I made.
Something to note: I revised the log habits a bit this week.
–A NEW habit I added to the Lifestyle Log: Up by 8:00 a.m. (see legend below).
–I also revised one of my habits: I’m now recoding my km walked as Walked/Ran. Some days I only walk, but on other days I include shorter periods of running with my walking.
My Lifestyle Log is in three parts:
- Lifestyle Log (log/record of my habits)
- Legend (explanation of my habits)
- Weight loss…to date
Let’s have a look at how I did this week.
- Lifestyle Log: July 31-Aug. 6
*Note: My goals for next week have been adjusted slightly because I’m going on a road trip for about four days.
- Legend for Lifestyle Log
90% + Unprocessed: 90% or more of the food I ate was unprocessed. Processed foods include healthier jarred/bottled condiments. If I use mustard/balsamic vinegar for a dressing, I’d count that as part of the 10% processed. If I go beyond, by eating foods like potato chips, it counts as processed and more than 10%. This isn’t an exact science; I’ll estimate.
90%+ Plant Based: 90% or more of my food was plant based. If I eat any meat or eggs, I count that automatically as NOT 90% plant-based. If I have any dairy, I’ll look at how much and why. Was it a small amount in a food, or did I consciously give in to cheese or ice cream?
No Flour and No Wheat: I didn’t eat any food made with flour or wheat. Both can be part of a healthy diet, but for me, right now, I want to leave them out of my diet.
No Fried Foods and No Oil: I didn’t eat any foods that were fried/sautéed in oil or that had added oil.
Alcohol-free: A full day without any alcohol counts. If I had a dessert that had rum in it, though, I wouldn’t count that.
Eating Hours < 10: Everything I ate in a day was consumed within a 10-hour period, or less. I start with the first solid food, so not a coffee/latte.
Exercise: I count exercise as specific movement that requires more energy than walking to and from the car, grocery shopping, or climbing the stairs in my house. Going for a walk does count. Housekeeping counts if it takes an hour or more, and I’m exerting enough energy that it feels like when I go for a walk.
TV Free: I did not watch any TV: cable, Netflix or other platform for watching shows and movies. If I see part of a hockey game at a bar/restaurant or I go to a movie in the theatre, those do not count as TV. I want to record when I’m sitting on my butt at home watching TV.
Up by 8:00 a.m.: I’m up, out of bed, and starting my day by 8:00 a.m. As a teacher, I have the summer off, but I want most of my days to be productive.
# of Alcoholic Drinks: The total number of alcoholic beverages consumed within the week.
# of Restaurant Meals: Food from a restaurant or store. Take out, delivered or dining in counts. If I’m certain there are very clean ingredients (like a salad with no dressing) in a restaurant meal, or the food is from a particular healthy restaurant whose ingredients are clean, like Freshi, I won’t count it as a restaurant meal.
# km Walked/Ran: The total number of kms I’ve walked or walked/ran in one week, regardless of how many days.
Water: Consuming water through the day is an important healthy habit. I don’t record the amount of water I drink because I find it too tedious to do so, even when I’ve used an app. I drink about 1-2 litres of water on most days.
Sleep: It’s super important to get enough sleep. I wake up during the night, sometimes once, and sometimes 2-3 times. It would be difficult to accurately record my hours of sleep right now, and it’s not a concern, so I’ve left sleep quality off my lifestyle log.
- Weight Loss* (in lbs)
* I’ve been working at losing weight for years, like so many of us.
-Since Jan. 1, 2018, I put a concerted effort towards getting back on track by eating healthier. Between January and June, my efforts and results varied.
-Since June 25, 2018, however, I’ve been losing weight at a slow, but steady rate. I attribute my success to using my lifestyle log (formerly called a health log or food log) to help me achieve me goals.
Paying attention to my habits is working! I’m down 10 lbs since Jan. 1! 😊
I’m actually happy with a 10 lb weight loss since January. To some, that might not seem like very much weight loss over 7 months. To me, I see success.
In the past I was always so impatient for my weight to go down. I wanted it to happen FAST! I was disappointed if I didn’t drop at least 3 lbs in a week. Now, I realize my body is adjusting to my improved lifestyle habits, and it’s getting rid of the excess weight at its own pace.
I think I’m actually becoming more patient…shocker! I’m giving my body the time it needs, instead of rushing it.
Free image from Pexels
We’re so used to seeing reports of people losing huge amounts of weight in a short time that we expect our own weight loss to be speedy. If we don’t have the same success, we feel like failures. We hear things like: “She lost 50 lbs in 3 months!” or “He dropped 20 lbs in 1 month!”
We think, “Wow! Maybe I can do that too!”
I’m not saying fast weight loss doesn’t happen; it does. The problem is most people who lose weight quickly, through a “diet” that isn’t sustainable over time, will gain most of the weight back.
This week has shown me that if I keep working toward my lifestyle habit goals, I’ll have success. I just have to accept the fact that victory takes a bit of time.
I can wait for the weight.
Wishing you health and success on your journey,