Just a quick note about this past week’s Lifestyle Log.
-I met 5 of my 12 goals, which is ok..ish. It’s an improvement over the 3 habit goals I was successful with last week.
-It was surprising to see I didn’t watch TV all week! That means I’m getting other things done, which is terrific. Yay!
-I didn’t get out and walk as much as I have been lately…it’s starting to get cooler out..maybe that’s why.
Wait a minute. I’m talking only a little bit cooler. Before you know it, the snow will be here! Aaaah! I’m going to have to learn to bundle up when it’s cold or find another way to get some exercise. No excuses..the body has to move!
-Most of the weight I gained last week said “bye-bye”, which is also good news.
When I look at last week’s 3/12 and this week’s 5/12 goals met, I’m not sure if I’m setting my goals too high, or if I have too many goals.
I don’t mind tracking 12 goals; they’re all important to me. I’ll make an effort to keep it to 12, though.
Maybe I’ll decrease my specific goals for each habit, so I can see more success and then build from there.
For next week’s log I have some changes in mind; see the notes about those below the weight-loss table.
Here are the details for this past week.
Lifestyle Log is in three parts:
- Log of my habits
- Legend (explanation of my habits)
- Weight loss…to date
- Lifestyle Log: Aug. 21-27
Next week’s log will look a little different (see my comments below the weight-loss chart).
- 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.
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 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.
Next week…I’ll adjust my Lifestyle Log a little. Here’s what I have in mind.
- I’ll combine the plant-based and unprocessed foods into one habit.
- I won’t record the # of days without alcohol; I’ll record only the number of drinks.
- I’ll remove the “no wheat and no flour” for now. I just don’t seem to be very focused on that. Maybe it’s less important to me.
- I’ll add a new habit, which is to eat my last bite 2 hours before bed (lights out). I’d like to build to 3 hours next, but I’ll start with 2.
- I will be up by 7:30 a.m. for the next week, instead of 8:00 a.m. (I’m back to teaching on Sept. 3, so I want to transition into getting up earlier for work).
Each week gives me data from which I can learn more about my habits and the results of those habits.
I’m enjoying the learning and seeing my progress on my health and lifestyle journey.
Wishing you success and health on your journey,