Day 1 to Day 3

Finally I have taken a huge leap with getting into the shape I am meant to be. :-) I have joined a weight loss programme, I think it is very much a lifestyle choice.

This programme involves 4 aspects

1) Diet Plan

2) Supplementation

3) Psychological aspects

4) Exercise

So far, so good. Today is Day 4 and I have stuck pretty much to the plan. Today I ate out. Hmm I am mostly happy but I had to have 100 grams of my salad after the meal instead of the whole 150 gms. Hope that doesn't skewer the balance too much!

A sample meal is

Breakfast - grilled zuchini with olive oil spray and low fat mozarella cheese & Apple

Lunch - baked Peri Peri catch with chili and salad, & Earl Grey with lemon slice

Snacks - crispbreads (maximum of 4)

Maximum of 3 fruits

This is already ultra controlled food consumption for someone who pretty much ate whatever, whenever. Though I have always avoided eating 2 hours before bed time.

Furthermore, the food has to be weighed in a certain combination for optimal metabolism.

It's been quite exciting to make all the right food choices. I'm really really hoping for a 2 kg drop in my weight when I weigh in next week Monday since I've been sticking to the diet closely. I plan to stick with it till I get to my ideal weight. This weight is just what the doctor ordered. That is, Dr Ryan from this programme.

My live is evolving on so many levels - it is thrilling! Truly this is an adventure in weight loss.

Day 1000!

I so do not believe this - I actually had started a weight loss blog in Sept 07 and I do not even remember it! Grrr - what is wrong with this situation??!

I can't say that I didn't put in any effort after the entry. Afterall, I did start resistance training with my trainer for 3 months - then of course due to dire circumstances I just glanced through cursorily on the article that I had added - it was quite an amazing article.

I started 2 days ago - with my lifestyle change policy again (I refuse to call it diet!) I am sure that this time it will work - because I am making my love pay me for every day that I do not eat chocolates or snack. (at least at obsessive proportions!) So I believe I would have earned my $20 this week so far. I hope to get more out of him. Imagine - 100 days of healthy eating, I would have acquired $1000 and hopefully lose 10 kilos.

There are an amazing number of resources online. My today's discover is the following article by ediets on 100 simple ways to lose weight. Some of my favourites are :

1. Walk to work. - My dad does this, such an excellent idea. I even have a shower at work on the 9th floor.
2. Use fat-free milk over whole milk. (I don't really do this now as I don't alot of milk and find regular milk a little healthier)
3. Do sit-ups in front of the TV (Have never done this, should try, maybe crunches?)
4. Walk during lunch hour. (Have started with short walks, but should schedule these walks I guess!)
5.Drink water before a meal. (I try to maintain a steady flow of liquid consumption throughout the day)
6. Take a family walk after dinner.
7. Avoid food portions larger than your fist. (Oh, well but chocolate qualifies to be less than a fistful!)
8. Join an exercise group. (I have! I attended my 2nd pilates class yesterday)
9. Eat off smaller plates. (hmmm food for thought)
10. Get off a stop early and walk. (ok, I will do this today, I just dislike the sweatiness)
11. Don't eat late at night. (No more meals after 7.30, that's what the best life plan says too)
12. Skip seconds.
13. Skip buffets.
14. Grill, steam or bake instead of frying. (This will be a powerful change since I love my fried food!)
15. Go for a half-hour walk instead of watching TV (I love TV :()
16. More carrots, less cake.
17. Sit up straight at work.
18. Eat celery sticks.
19. Exercise with a video if the weather is bad. (You are kidding, when it is raining, all you wanna do is curl up and sleep)
20. If you find it difficult to be active after work, try it before work.
21. Dance to music. (Love this idea, afterall this is how I first lost 10 kg in 2003!)
22. Stretch before bed to give you more energy when you wake.
23. Vary your activities, for interest and to broaden the range of benefits.
24. Reward and acknowledge your efforts.
25. Choose fruit for dessert. (This is what I have been doing for the past 2 days)
26. Take stairs instead of the escalator.
27. Flavor foods with herbs, spices, and other low-fat seasonings.
28. Stop eating when you are full.
29. Include several servings of whole grain food daily.
30. When eating out, choose a small or medium portion.
31. If main dishes are too big, choose an appetizer or a side dish instead. (I should do this, never thought of it!)
32. Bake or broil fish.
33. Walk instead of sitting around.
34. Drink lots of water. (Bathroom, here I come!)
35. Snack on fruits and vegetables. (I can't imagine snacking on vegetables, but fruits, why not!)

Mind over matter - persist soldier!

1st entry - Day One

Today, I have learnt alot about the whole concept of weight loss. I am starting an online diary on this journey I am embarking on.

My goal is to reach 75 kg. The initial feeling I have inside me is "wow" that's a lot of weight to lose. After reading all the literature that I have been reading, I realise that it isn't about setting "I want" goals, because it indicates a lack. The language of achievement is far different.

Thus, these are my affirmations

1) I weight a healthy 75kgs and I am feeling healthy. I enjoy fitting into beautiful clothes. I enjoy the skin that I am in. I am aware of all my body parts, and love every inch of myself. I am active and that makes me feel a sense of amazement, excitment and wonder with life.

2) Everyday, I am making food choices that are healthy and contribute to my well being. Walking, exercising, strength training, dancing, swimming are all activities that I thoroughly enjoy.

Here is an article that I found rather inspiring

Weight Loss Starts in the Head
by Kim Beardsmore
Are you a 'look-and-lose' dieter? Have you studied every diet ever created, read a zillion diet books, and yet are still unhappy with your weight? Has your quest for the holy grail of dieting become a substitute for actually making changes required to take the ill health out of your current diet? If so, you may not realise your thoughts are key to your happiness and success.
Do you look at yourself and say, "I'm fat", or "My hips are too big"? Many of us look in the mirror and immediately compare ourselves to those 'perfect' human specimens we see every single day on TV, in magazines and in the newspapers. Often we talk to ourself and make excuses, "It's my genes", "I'm much too busy to get fit", "I like myself this", as a way of protecting yourself from the way we see ourselves now and the way we want to be. If we were to be truly honest with ourselves most people actually want to lose a few pounds - if we only knew how.
The good news is you CAN achieve your desired body shape with the right thinking about yourself, an understanding of how to get optimal nutrition, healthy eating habits and how to incorporate activity into your lifestyle to keep your muscles toned.
But most important of all, you need a regular mental workout to keep your self-image in shape. Self-image is closely connected to the success or failure of any goal you choose to seek after, but none more so that the goal to get yourself fit and healthy.
So how do you go about strengthening your self-image? Well fortunately your self-image, just like your muscles, will respond well to a regular work out. You can actually strengthen your self-image with a few daily exercises.

Exercise One - Self Examination
Start by compiling a list of all those negative thoughts your have about yourself...I'm undisciplined, I can't manage my time, I let people down, I can't succeed, I don't exercise enough. You will need to decide before you start this process that you won't get discouraged....these are things that you will admit to yourself but they most certainly don't have to control your life.

Next, compile a second list including everything you LIKE about yourself. Keep going until this list is LONGER than the first list you compiled. You might include things such as, I am a good cook, I can make people laugh, I contribute to the soccer club, my daughter loves the way I decorate her room.
Then, take your 'negatives' list and turn it into your 'potentials' list. You do this by creating a positive self-image to every 'negative' you listed. Instead of "I can't succeed", write a counter belief, "I will succeed".
Ceremonially throw out the 'negatives' list - you are saying goodbye forever! Burn them, trash them, destroy them....they are no longer going to be a part of your thinking about yourself.
Now, keep your list of potentials in a prominent place. On your refrigerator door, in your daily journal, or in a picture frame on your desk. Make sure you have them in front on your every single day so that you are reading them constantly and reprogramming your daily thoughts.

Exercise Two: You Can Be What You Want to Be

Now that you have your list of potentials... run your own visualisation stories so that you can 'see' yourself in a new light. For example, if your list of potential includes "I eat just the right portions", visualise yourself with a moderate portion on your plate, and feeling completely satisfied at the conclusion of your meal.
Read through your list of potentials every day taking a few moments of personal quiet time to reflect strongly on your visualisations. Try starting your day first thing in the morning and finishing as the last thing at night with visualising yourself being the person on your list, and doing the things you want to do.

Exercise Three: Keep a Journal of Your Daily Successes

Keep a record of all the positive changes in thoughts you have about yourself. We all have triumphs and 'failures'. You must record and remind yourself of the positive changes because our human nature will replay the negatives - sometimes blowing them out of proportion. It's important to nurture and celebrate the small steps you make every day.

Exercise Four: Go Easy On Yourself - You Are Beautiful Work In Progress

Don't listen to the criticism...not your own nor that of others! Remember you are the designer of your self-esteem, do not hand this over to other people. You are way too important to give this away. Protect your role as creator of your own self-image and do not, take on board negative criticisms. We all make mistakes, and mistakes can be used to help us learn. Do not criticise yourself for being human and making a mistake. The only last mistake in the one from which we never learn to grow.

Exercise Five: Forget About The Past

The only moment you can live is the current one. You can't live in the future and you most certainly shouldn't live in the past....the challenge is to take charge of our thinking so that we think in the same time zone in which we live!
For example we may be tempted to think about yesterday's failures..."If only I hadn't eaten second helpings", "If only I didn't reach for the chocolate cookies". If we concentrate on the mistakes of yesterday this will our brains to replay our failures and reinforce them to us.
Yesterday is over, today is where you live....make sure that today you do NOT replay yesterday's failures and make your resolve to change TODAY.

Exercise Six: Resolve to Change Today

Just as you shouldn't live in the past, you can't live in the future. You can only live or change today. The oldest cliché in the world is perhaps one of the greatest truisms of all...'tomorrow NEVER comes!'
There is no better time than now. So, no matter what excuses you may have to wait to take those healthy steps you know you should take, none of them are valid. Do it now, do it today. Resolve to make a different in your own life before you go to sleep tonight.

Exercise Seven: Write a Plan For your Life

This is your success plan. If you have not already done so it is time for you to create direction and purpose in your plans for yourself. Review your list of potentials and record next to each potential when you want to achieve this by.

Exercise Eight: Carry Affirmation Cards About Yourself

This is one of the fastest tools for your success. You are what you think. Strengthen your self-image every day by reviewing your thoughts. One of the easiest ways to do this is to carry affirmation cards in your wallet and review regularly. Affirmation cards are short bursts of words in business card that prompt and remind your self-image of your intentions. An example might be:I can achieve anything that I put my mind to.I will be satisfied with single helpings.
Try it, you have absolutely nothing to lose and everything to gain!

Exercise Nine: Change Your Eating Habits

Now that you have set the groundwork in place, you are now ready to change your physical habits. You are ready to add a balanced nutritious diet, healthy eating habits, regular exercise and relaxation.
By using these nine exercises daily to change your thinking habits, you will be strengthening your self esteem and unlocking your internal power to make a change in your life. Before you can change lifelong eating habits, you must first change life long thinking habits. We are what we think. We can't be something other than what we believe we can be!
So, do yourself a favour, liberate your self-image and then, see how much more effective your healthy living plan becomes!