Sweetm's journal

[Amkey]

"and pretend that I can't help being fat"
This is one of the most important things you have said. You know now that it is ALL up to you and you CAN fix it. It takes time and it takes discipline all of which everyone has it is just hard to conjour up sometimes. You know what you need to do now it is just time to do it.

One thing is though this is a serious learning curve. People just are ignorant on correct nutrition. So now you need to put your head into it and research proper nutrition and exercise. In not knowing not too much in nutrition you do know what is NOT good to eat. You KNOW fast food is not what you need. So stay away from things you KNOW. i.e sodas. fast food, and candy, sugar , and high fat foods.

Sweetm,
One thing that helps me do my cardio when I really just want to skip it. I tell myself that no one gives a rats ass if I do my cardio. Everyone in the gym and everyone single one of my family members don't give a flying squirrel if I do my cardio or workout. if my mother calls and I tell her guess what I ate clean today and I did not skip out on cardio she would say " thats good dear now what about next weeks plans" So next time when you are in the drive thru at Wendys or when you about to drink that pop or when you want to skip exercise ask yourself who the hell cares if I eat this stuff or who the hell cares if I miss my workout I CARE!!!!!!!!!!!!!! you care for yourself and that is the MOST IMPORTANT PERSON IN YOUR NEW HEALTHY LIFESTYLE and if you go home and are soooo happy because you took it one day at a time and you did everything right and did what you were supposed to do, if no one gives you a high five or says DAMN! that is awesome congrats...then come here we will.

As long as you care we all care!!!! I was fat too and if everyone here and myself can get thin and fit SO CAN YOU DAMMIT! :thumbup:

Now get your butt out there and do what you know you need to do

P.S go to this website. You will get some useful info www.leanandstrong.com

Amkey

[Brandon]

Great post Amkey! So well put , you even motivated me. I have lost 40lbs in last 3 months but its a hard journey and day in and day out I want that fastfood and I say NO!

Sweetm keep it up, you will do just fine and keep up with this journal. I am, and all of us are very interested in your progress.

[cursor]

Listen to Amkey ... she's on a roll!

[sweetm]

Hi all..

Sorry I couldn't get time to post yesterday! I had a decent day though. I was really encouraged by Amkey's post and I also did some encouraging reading about hunger cues. I realized that a very large percentage of my eating is: done when I'm not really hungry and also kept up till I'm way past full. So yeaterday after reading that I really tried to tune in to my body and I ate only when I was actually physically hungry and ate only till I was full. It was interesting because I ended up eating a lot less. I had to have some will power because my mind was screaming that I was starving for all sorts of irresponsible things but when I MADE myself really listen to my body, I really wasn't hungry at all. It may seem like a simple thing, but it was a true revelation for me!


11/11/03

coffee w/milk and Splenda

Special K w/sliced banana and milk

big salad (veggies only) w/ 2tbsp italian dressing

1 cup diet sugar free hot chocolate

water, water and more water/ did my workout video

[cursor]

You need to be sure and get some quality protein on a daily basis.

[Amkey]

Sweetm,
I am glad to hear that my post encouraged you! You did some good changesl. Splenda is a good substitute for sugar, special k and the banana were a good choice. You migth want to switch to skim if you have not already. The hot chocolate was a nice little treat huh? great job on the water and listening to your body. It's all uphill from here!

Now for the learning curve ( you know what your not supposed to do ) so lets learn some stuff that you are supposed to do. eat 5 to 6 small meals a day. No excuses like oh I don't have time or there is no way I could eat that much. 5-6 small meals a day. Only eat enough that satisfies you and when its time for your next meal ( btween 2 to 3 hours later ) you should just start to get hungry. this may take some practice on the portion sizes. You know if your too full to eat 3 hours later that your meal is too much. If your starving before 2 hours is up then you know your eating too little. Now remember that those meals should NOT consist of things that you KNOW are not good. Cursor is right each meal needs quality protein. make sure you get some meats in there ( chicken, fish, protein shakes )

Sweetm like I said remember it takes time and a lot of learning. Keep up that exercise! and as always we all are here to help

[sweetm]

what are some examples of good protein choices for someone with my loss goals?

[Lady C]

Good proteins include but not limited to;
lean chicken breast,
egg whites (yolks have fat)
cottage cheese
tuna without mayo
canned chicken breast
fish filet (baked or broiled not fried) halibut, salmon, tuna
extra lean ground beef
turkey breast
occassionally a steak (red meat is higher in saturated fat)
soy burgers

Avoid, if possible, high fat steaks, pork, bacon, dark chicken meat, cheese (unless fat free) and regular hamburger. Try to have protein with each meal. It will help you stay full and will build lean muscle mass.

You might want to check out a sample day from here Laura's day