Record your trials, accomplishments and moods during weight loss. Looking back on your diary, you may gain valuable insight. Share your notes; let others benefit from your experience as you learn from theirs
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Q: What is your current height and weight? 5’9½” and 201lbs
Q: If you were at an ideal weight now, what would that weight be? 140 to 155lbs.
Q: At what weight would you like to be at four months from now? 175-180lbs; this is a 15-20lb loss
Q: Why do you want to lose weight? To feel better about myself and to be healthier.
Q: Do you want to lose weight for a specific life event such as wedding or reunion? If so, when is that event? I would like to lose weight for all future life events (weddings, reunions, anniversaries, birthdays); but no specific single event is motivating me at this time.
Q:What obstacles could get between you and your weight loss goals? I can get in my own way; procrastination regarding exercise, bad knees, emotional eating and a general desire for unhealthy foods are all obstacles.
Q: Why do you think that you now have a weight problem? I have checked my BMI and I know my body fat percentage, I am bordering on obesity. This concerns me as a lot of the women in my family have had heart problems and other weight-related health issues.
Q: What lifestyle changes do you think would help you lose weight? Drinking more water, exercising on a regular basis, and eating less fatty foods/giving in less to tempting binges on unhealthy foods
Q: Have you lost weight in the past? If so, what has worked in the past to help you lose weight? Yes I have, but I abused the Atkinsdiet to get my results. Cutting calories worked, though I would like to cut calories to a safe and healthy level this time around.
Q: Why do you believe that you did not lose weight or you gained the weight back? I stopped being unhealthy in my weight loss method. I am still quite a large distance from my highest weight and I am greatful for that.
Q: What, if anything, has not worked for you in the past in helping you to lose weight? Why do you think it did not work? Buying clothes in a smaller size than what I can fit into has always backfired. I think that it didn’t work because I felt a good deal of stress and pressure and felt as though I had failed before I had begun, if that makes any sense at all.
Q: Would you try writing down all food and drink consumed for a given period of time? Yes, I have done it before. It can be painful to be held accountable for everything that goes into my mouth, but at the same time I find it motivating.
Q: Do you cook at home often? If so, what do you cook? I cook 3-5 times a week ranging from soups to sweet and sour to roast beef or roast chicken. It really depends on what my husband and I are in the mood for. I love to cook.
Q: How often do you go out to eat? Where do you go? One time per month, usually a Thai restaurant or a Japanese “fast food” restaurant called Wagamama. I admit that we also get popcorn (no butter) and candy when we go to the movies, which is also usually one to two times per month (depending on what movies are coming out).
Q: What are your three favorite foods? Peanut Butter & Jelly Sandwich with a tall glass of skim milk
Chocolate usually in the form of a Ritter Sport with whole hazlenuts
Cheese less spicy lasagna
Q: What are your three favorite restaurants? San Marco (very expensive Italian restaurant)
Nam Thip (aforementioned Thai restaurant)
Wagamama (Japanese fast food)
Q: What are three things you can do differently when it comes to food? Control portion sizes better/eat less
More salads and soups for starters and fresh fruits instead of frozen yoghurt for desert
Less salt, butter, and oil used when cooking
Q: If you woke up tomorrow and your body was exactly the way you want it, what would be different? I would have a good deal less fat, I would be more toned (but not too much), and I would be able to take on the 5 flights of stairs to get into my condo without becoming winded.
Q: Do you eat when you are not hungry? Yes, I am an emotional eater.
Q: Do you binge eat (large amounts at a time)? Yes, this falls under the “eating when not hungry” category, I know I am full and I do not feel good, but I eat the food all the same.
Q: Do you hide your food or eat in secret? Yes I do. My husband is very supportive, but I am ashamed and this is not something I want him to know about me.
Q: Do you eat when you are sad, nervous, or depressed? Yes, yes, and yes.
Q: Do you eat as a reward? Any excuse to eat; celebrations, family get-togethers, rewards, when I am sad…
Q: Do you eat while watching TV or using the computer? Yes, both.
Q: What do you normally eat for a meal? For breakfast I have a bagel with cheese and some orange juice (standard)
Lunch could be anything from pizza to a plain sandwich
Dinner is usually the bigger meal of the day, pasta, stir-fry, etc. Today I had beef stroganoff.
Q: What type of snacks do you eat? Ritter sport chocolate, Truly Juicy Wine gums, Plain salted potato chips and Low fat frozen yoghurt
Q: In terms of exercise, what, if anything, are you currently doing? Currently I am not exercising beyond cleaning my home, and that simply doesn't cut it.
Q: Where do you go for exercise? A local public gym? School/work gym? Home? Home.
Q: What, if anything, are your three favorite types of exercise? I am not an exercise person, though I do love to swim.
Q: What is your daily/weekly/monthly/yearly motivation to move towards your goals? I don’t have the motivation I need, or I would be where I want to be by now. I feel like I need a kick in the butt.
Q: Do you have rewards for certain goals? The best reward would be a healthy body, longer life, and to feel better about myself.
Notes: I know I can do this and I am starting today.
Here are my measurements, as I feel it's important to take them now so I can (hopefully) note progress.
Breakfast: 380 calories
1 toasted bread (white) with 1 slice of low fat (16%) mild cheese, 1 glass of orange juice and a coffee with cream
Snack: 100 calories
Chewy chocolate chip granola bar
Lunch: 315 calories
6" sub sandwhich; smoked turkey on wheat bread with honey mustard, lettuce and cucumber
Snack: 100 calories
Chewy chocolate chip granola bar
Dinner: 500 calories
Home made beef strogaunoff with mashed potatoes
Snack: 315 calories
Vanilla frozen yoghurt with a large side of fruit
Notes: After reading a good deal I am wondering if I shouldn't cut my calories down to 1600 per day and see if that doesn't knock me off this plateu. If anyone reads this and has advice for me, I am all ears, advice welcome.
I managed to dodge normal cola, but I did have diet cola today. I drank 5 glasses of water, hoping to do better tomorrow on all fronts. I really do need more fruit and less process/pre-packaged foods. The convenience of speed is not worth the price I am paying with my weight.
Last edited by BrownEyedGirl; July 3rd, 2008 at 12:18 PM.
Reason: edited my notes.
Brown Eyed Girl's Weight Loss Diary Post #5 (permalink)
Notes: This morning when I woke up I felt determined. My husband had his protein shake for breakfast and I was tempted, but I am not yet ready to say goodbye to my cheese. I have another 12 slices left in the container. I try to tell myself that's okay, because it's lower fat cheese and that I only allow myself one slice per day. I am a firm believer in “everything in moderation”. When I deny myself the things I want I tend to not stick with something as long, or I have binge days. I don’t want that to be a part of my life anymore. I allow myself small amounts of the things I want (in this case cheese) as opposed to, say, giving in to the free pizza at lunch all this week. For me, this has to be a lifestyle change and I am admitting that I am not ready to cut it out of my life entirely. Does that make sense? Hope so. Lunch was surprisingly filling and I stocked up on fruit for the weekend. I need to work more vegetables into evening meals. Considering I cook every meal we have, that shouldn’t be too difficult…right?
Last edited by BrownEyedGirl; July 5th, 2008 at 04:07 AM.
Reason: Edited to update what I ate for dinner
Brown Eyed Girl's Weight Loss Diary Post #8 (permalink)
"Lunch" (eaten at 3pm, if that counts for lunch ): 455 calories
Broccoli, boiled & drained, with a little salt (88 calories)
Fresh fettucini (144 calories)
Pasta sauce with ground chicken, mushrooms and celery (223 calories)
Dinner: 338 calories
1 large rye bread, 60g (132 calories) - normally I buy a different type, where the slices are very small, about 30g each. But this one had more fiber per 100gram.
1 serving deli roast beef (33 calories)
1 teaspoon hot mustard (10 calories)
5 cucumber slices (10 calories)
1 small side salad, no dressing (33 calories)
10 saltine crackers (120 calories)
Snacks: 315
Plain bag of popcorn (215 calories)
1 chewy chocolate granola bar (100 calories)
Exercise:
10 minutes on the elliptical trainer, beginers mode.
15 sit-ups (I'd call them crunches, but my stomach muscles are very weak, so even when tightened they aren't "tight" )
Notes: Thinking about adding a vitamin suppliment on top of my calcium suppliment; Germinax with Ginseng and a Fish oil suppliment. I personally don't eat fish; never met one that made me hungry . However I know that some studies have shown that having fish oil in your diet can greatly reduce the risk of certain types of cancer.
I decided to exercise a little this evening. I got to 5 minutes and thought I might as well make 10 minutes per day my first weekly goal. Heres to keeping it up! Next week I'll add another 5...10 if I am feeling fiesty.
Last edited by BrownEyedGirl; July 6th, 2008 at 03:22 AM.
Reason: added notes and food as the day progressed
Brown Eyed Girl's Weight Loss Diary Post #9 (permalink)
Great start to your diary! I am a victim of processed foods, I don't cook and my weight suffers for it. Seems like you do pretty well! And I think moderation is key. Don't deprive yourself or you'll end up flipping out and binging - at least thats what happens to me if I cut something I love completely out of my diet!
Have you started an exercise plan yet?
Brown Eyed Girl's Weight Loss Diary Post #10 (permalink)
Cooking is very relaxing and for me it's a big deal because I can make something very tasty and I feel good knowing I won't need to go up a size in jeans It's not perfect, but much like other things, a work in progress.
I am the same way with deprivation that you are - if I say no for too long I end up binging.
As to exercise, I am determined to get at least 5 minutes on the elliptical today to start me off. I am prepared to get my butt kicked.
Brown Eyed Girl's Weight Loss Diary Post #11 (permalink)
Lunch: 315 calories
6" sub sandwhich; smoked turkey on wheat bread with honey mustard, lettuce and cucumber
not sure how it breaks into pieces, I just buy the sandwhich in it's whole form and ask them to leave off the mayo and bacon.
Exercise:
10 minutes on the elliptical trainer, beginers mode.
15 sit-ups
2 miles walking (moderate pace)
Notes: Had winegums when myself and a group of friends went to see a movie. Afterward the group decided on chinese food. The menu had a calorie total, which was a complete turn-off, but I am glad it was there. I had half servings of two dishes, though really they heaped the food onto the single serving dishes like crazy so it felt like a full serving. Decided to walk home rather than taking the bus and I exercised before going to bed.
Last edited by BrownEyedGirl; July 6th, 2008 at 11:42 PM.
Brown Eyed Girl's Weight Loss Diary Post #12 (permalink)
Breakfast: 263
1 toasted bun (160 calories)
1 slice low-fat (16%) mild cheese (53 calories)
½ a glass of orange juice (50 calories, roughly)
Snack: 133 calories
Small side salad, no dressing (33 calories) - I tried this and when it didn't sate me, I turned to the granola bar
1 chewy chocolate granola bar (100 calories)
Exercise: 10 minutes beginers mode on the elliptical trainer, 5 sit-ups (my stomach is aching a bit today - not used to the sit-ups yet, I think )
Suppliments taken:
Multivitamin, calcium & fish oil
Notes: Felt really tired today, it was just so hot. I decided not to give myself a day off with exercise, though it took me a good hour to convince myself
Last edited by BrownEyedGirl; July 7th, 2008 at 03:21 PM.
Brown Eyed Girl's Weight Loss Diary Post #13 (permalink)
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): 455 
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