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Week 24

Wednesday, June 12, 2013

Week 23 In Review
emoticon Eating only one serving of a ‘treat’ per day was tough. I found myself having something in the afternoon, and also in the evening. It was only one serving each time, though. (That is progress for me.) I debated what to do about getting this down to only one treat, then Coach Becky, the SparkPeople Nutritionist posted a blog ( www.sparkpeople.com/blog
) about snacking. What perfect timing! Now, I feel it is ok. I will work on keeping my snacks to the same schedule and within my program. Also, I know that in the future I can also restrain myself, if I need to. I ate out at a pizza place once this week and I managed the calories the rest of the day reasonable well.
I also noticed that it was tougher on the weekend. I will need to plan my weekends a little more carefully or create strategies for the weekend, but that will be later in the month, when I’ve figured out week-day snacking.

emoticon My second goal of substituting the indulgent snack with a crunchy vegetable or fruit went bust. I will work that in, later in the month. I need more practice with my first goal, of healthy, appropriate snacking.

emoticon The Mind Over Body article of the week, helped me analyze the day’s nutrition more closely. Being aware, even after the fact, helped me figure out that I need two snacks. Now I will need to read the second article.

emoticon I tracked all my meals and snacks last week. I swam twice and walked twice and I threw in some short 20 minute walks to help my team and me win points in the BLC challenge.

New Week’s Goals.
emoticon Plan an afternoon snack and an evening snack that fits into the day’s calorie range. The only out of the ordinary challenge I see is that on Wed. is my husband’s birthday and also there will be a food event at the office. As usual, the weekend will be a chore as things are more relaxed.

emoticon Analyze the nutrition of the day, the morning after to see trends and be aware of what is working and what is happening.

emoticon Track all meals and workouts. Swim 3x week, moving to the second week of the 0-1650 program. Walk 2x week. Do strength training and stretching and physical therapy exercises 2x week.

emoticon I need to tidy around the house. Each evening, I’ll put mail, and laundry, and what ever else wanders out of its place where it should be. I’ll also wipe the counters in the kitchen down and clean out the sink and its debris.

emoticon Read and reflect on the second article in the Mind Over Body series

The article talks about how to use the scale as a tool for weigh loss. The number on the scale is feedback. In addition to that number, is the number of calories burned and consumed. The article suggests checking the weigh-ins for a month with the calorie information and seeing if it is line. If not, then it advices that perhaps the calorie estimates are inaccurate.

Notice a trend in this article and the last one? The articles support first being aware of a trend and then examining it to see what it means and what should be done about it. That works for me. I was great at science and now weight loss sounds like an experiment.

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Member Comments About This Blog Post
    I agree you do seem to be a good job at analyzing what is working and what isn't.

    You are reminding me of myself a bit. I'm trying to do the same thing with my goals! :) great job and keep it up!
    1739 days ago
    I think this sounds great! I have lots of trouble on the weekends too! I agree - I think it's because the nature of the weekend is more relaxed. My exercise goes up on the weekend, but so do my calories! :-/

    Did you post the blog about learning to swim? I don't know how to swim, and being that there are tons of places to swim around here, I would LOVE to learn!

    BTW - I love the background of your page! :-)
    1742 days ago
    Great post!!
    It is very good that you are setting specific goals that you renew every week! You are fully aware of every step you are taking!! emoticon

    And I really liked the idea of seeing weight loss as an experiment!

    1742 days ago
    You're doing great and learning as you go. You can't fail with that, even if the results turn out differently than you originally planned. Thanks for sharing the articles too. I never agree with Coach Becky, she advocates WAY too many carbs for me. But she does have a point about the need for snacking, planning ahead for them, and incorporating them into your daily food intake. I like Coach Dean's articles, he's a big proponent of tough love, which is pretty necessary for me. I like your approach of treating it like a science experiment. Makes it more interesting and sorta fun!
    1744 days ago
    You are doing great, move forward. Onward and downward!!
    1744 days ago
  • SUZIEW27
    It sounds like you've got a good plan. Thanks for sharing the links to the articles too.
    1744 days ago
    You're doing a wonderful job at analyzing what is working & what isn't! emoticon
    1744 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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