Week 16 Lifestyle Log…3/12

This week, I met ONLY 3 out of my 12 Lifestyle Log goals!

Yikes!

I actually gained weight. Oh nooo…..

ScaleandMeasuringTape

Some people would be really discouraged by this, but not me. Why?

First, I considered some of the possible reasons for my lack of success this last week:

–eating food I thought was healthy but that actually had oil or other hidden calories in it

–choosing to overindulge too often

–temptations or influence of celebrations or events

–giving up

–not caring anymore

–traveling

–social pressures

Next, I could look back and see it was a few family events and celebrations that took me off track. Let’s be clear here, though. The events DID NOT cause me to slip up on my habits. I chose to indulge.

I made conscious choices to eat things like French Fries, and even ice cream (made from dairy), which I normally wouldn’t eat.

What’s important is that I DON’T feel crappy about myself…isn’t that great?

It’s nice to make mistakes and then be kind to myself. I refuse to beat myself up.

The one thing I remind myself about is the fact that I’m on a journey that takes time.

I’m proud of the fact that even throughout a less-than-stellar week, I kept my commitment of tracking my habits. I’m also happy to see that I didn’t give up on my Lifestyle Log or allow my indulgences to lead to a free-for-all food fest!

When I look back at the goals I set for this week, I think it probably would’ve been better to adjust my goals even more, knowing about the upcoming family events. On the other hand, there will always be events and occasions on the calendar.

That’s life.

In time, I’ll get better at making healthier choices during social occasions. For now, it’s time to get back on track. Let’s have a look at the past week.

Lifestyle Log is in three parts:

  1. Log of my habits
  2. Legend (explanation of my habits)
  3. Weight loss…to date

Week 16

  1. Lifestyle Log: Aug. 14-20

Log Week 16

  1. 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. This means my body will be fasting for a 14 hour period.

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.


Legend Notes:

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.

  1. 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 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.

-I had a weight gain this week, but I can see what caused it based on the habits I tracked in my Lifestyle Log.

Weight Loss Week 16

Although it can be frustrating to gain weight, right after you’ve lost some, it’s part of my journey of achieving health and an ideal weight.

It’s my weight loss over the long term that counts, not week-to-week.

I’m looking forward to seeing what the next week brings.

Wishing you success and health on your journey,

SignatureAli

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