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14 January 2017

this week I went really hungry at the beginning, but not so hungry the last few days. this makes weight loss difficult. guess I'm just gonna have to get used to fighting my body and being hungry.

Weigh-in: 232.6 lb

lost so far: 3.4 lb

still to go: 102.6 lb

Diet followed reasonably well

add comment losing 0.3 lb a week

12 January 2017

I'm experimenting with different foods on my day off. I woke up this morning and was NOT hungry. So, I didn't want to eat. It's my day off, I wanted to see if there were alternatives for days like this that are light, but would get me through several hours without worry.

A friend recommended I try a protein smoothie or shake. I found this recipe for a banana smoothie/shake.

http://www.thekitchn.com/lighter-treat-recipe-frozen-banana-peanut-butter-chocolate-milkshake-111540

According to FatSecret it rolls in at just under 700 calories for the entire recipe. This could get me through a morning of field work come summer if necessary. Otherwise I can pour half of it and stick the rest in the freezer for later.

The recipe itself has too much chocolate and not enough peanut butter to balance it. I think I will take out the chocolate and add another TBS of peanut butter. Which should balance the recipe, but also lower the calories... I hope. Because it's not just the number, but also the effectiveness.

I drank a little over half of the recipe today over the course of half an hour. It kept me full for about an hour and a half until I started to feel snackish. Nothing that a cup of tea couldn't solve, though.

I did eat lunch around 1330 as I was heading back out to the field without a chance for break until 1830. This means that it's not a true test of how well the smoothie did.

My data also isn't accurate for today since I didn't drink the full shake. Whatever. This is why I didn't want to use online databases.

(9 comments)

11 January 2017

(12 comments)

09 January 2017

Weigh-in: 232.8 lb

lost so far: 3.2 lb

still to go: 102.8 lb

Diet followed reasonably well

add comment losing 3.1 lb a week

07 January 2017

I didn't understand cheat days until now. I didn't think anything about what I'd do when I wanted treats. I think I took it for granted that I could have hot chocolate while I did my weekly after action review (AAR) and planning.

It's tradition, you see, to make something relaxing and different to take my mind out of the game to reflect. Sometimes it would be a delicious mixed drink, sometimes hot chocolate, sometimes a drink, sometimes a snack. Sometimes both.

This week I had to stop short to think about it. I looked at what I had had earlier in the day, calculated the calories in my options, and made a decision based on that.

Next time, I think I'll be a bit smarter and think of healthier options. Maybe a new flavour of tea? That's calorie free. Maybe eat smarter during the day in order to make room for a small slice of cake?

There are a lot of ways I can do this without a full on cheat day. I may eat more than the normal ~1600 calories during Saturday, but that's (technically) OK since my RDI is 2200.

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This incident has taught me something about the way I was eating and how I got into this condition in the first place.

I wasn't thinking. I wasn't counting. I made excuse for treats.

Yes, eating should be enjoyable. You should be able to give yourself treats from time to time to enjoy life. But a full slice of cake after dinner just because dessert?

I have a tea time habit of tea and a treat. Tea and a square of chocolate. Tea and a biscuit. Tea and a piece of homemade jam coffee cake. Tea and.... whatever.

Is it necessary? Yes and No. I'm usually very hungry at 1530 with a few hours left before dinner. Something small is needed to hold my blood sugar level and not send me into an overeating spiral later. But, I could have something more healthy like tea and carrot slices.

Now that I see this about myself, my next health goal is to find healthy alternatives at tea time to the sweet, carb-laden treats. Next week I will replace the coffee cake/biscuit/whatever with vegetables and/or a bit of fruit.

With this adjustment the treat that I make while I do the AAR will be truly a treat. And hopefully I'll enjoy it a lot more.

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