Monday, January 30, 2012

Day Four - Take Shape for Life

My forth day on this diet was much better, because I felt better. I had more energy. Again, my biggest challenge was that I started later in the morning than I should have, so I had a hard time getting in all of the food.

Breakfast: I had the Chocolate shake. It was pretty good, and I really like starting the day with a refreshing shake. One of the things that helps the shakes is the kind of ice I have been using. I have some ice from Sonic - the small little chunks. It's pretty easy to get those blended up.

Snack: Wow. Unbelievable - I can't remember what I had. Probably a bar of some kind.

Lunch: I tried the Chili this time. It was pretty yummy. The seasoning was great. Next time I have the Chili, I think I might try putting a tablespoon of salsa mixed in it. I think that would be really good.

Snack: Another bar - the caramel one. These are so easy - just grab one whenever I need to get something quick.

Dinner: I ate with my family. I had put a couple of turkey breasts into the crockpot in the morning, and I measured out 6 oz. The only thing I'm not too sure about, is that these turkey breast were pre-seasoned in the store. I'm not really sure what was used. Hopefully there were no oils. There was no fat on them, so I know they were really lean. We also had French-style green beans. I had about a cup of those, and then a simple side salad (about 1.5 cups) - leafy green lettuce, fresh spinach, tomatoes. I'm really glad I'm able to have tomatoes.

Snack: Because all of my meals were so much later than they should have been, this last snack was around 11:00 pm. That's why I decided on the hot chocolate. It was ok. All by itself, it might not have been great, but I added some cinnamon and some vanilla to it.

I drank all 15 cups of water. I'm really proud of myself for drinking the water each day. I didn't think I could do it. I had a Propel Zero for 24 oz. of the water during the day.

3 days more, and then I get to weigh in. I'm anxious to see if I've lost any weight. I feel like I have, so maybe I'll have good news on Thursday morning!

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Weight Watchers - The ABCs of Weight Loss

I read this in the Weight Watcher magazine July/August 2008, and thought there were some great suggestions here. These were all contributed by successful WW members)...

A - Ask questions (when dining out, don't be afraid to ask your server how a dish is prepared - and request it without sauce or oil).

B - Budget for snacks - you don't have to give up all of your favorite treats, just plan ahead.

C - Cancel the pity party - when you're down about your weight, remind yourself that everyone struggles.

D - Distract yourself - If you're hungry, call a friend, go for a walk, write a letter or email, etc. You'll notice that the hunger usually passes in a matter of minutes.

E - Eat slowly - put the fork down between bites, be more aware of how much you're putting in your mouth.

F - Focus on the presentation - arrange your food creatively, use a larger plate and spread your portions more artfully, it will help you feel more satisfied.

G - Give the new habits time - make a commitment to stick to your new regimen for at least 6 months, it often takes that long for revamped eating or exercise habits to feel natural.

H - Hang out with optimists - The can-do spirit is contagious.

I - Inspire yourself - brainstorm a list of activities you've been putting off because of your weight - it will provide a built-in incentive to slim down.

J - Join up - exercise with others - this often provides a sense of accountibility.

K - Keep your focus - as you lose weight, notice what you're gaining - a healthier diet, slimmer profile, or a new love of exercise.

L - Lighten up your favorite - Use cookbooks that can show you low-fat, healthier versions of your favorite dishes.

M - Make over your kitchen - get rid of trigger foods (those you often overeat) and restock your kitchen with healthy items.

N - Navigate out of your comfort zone - try a new exercise once a week.

O - Opt for the 10-minute rule - Even if you don't feel like it, get moving for at least 10 minutes.

P - Push yourself to try at least one new fruit or vegetable each week - expand your culinary repertoire in a healthy, low-calorie way.

Q - Quit the clean-plate club - stop eating once you're satisfied, and you won't eat tons of extra calories.

R - Reward yourself - if you are looking for a snack after dinner, give yourself a manicure or pedicure instead!

S - Stand up to food pushers - if a host pressures you to eat something you'd rather avoid, tell her you'll try something else on the table - compliment her, and she'll be distracted.

T - Treat your body like a temple - exercise and take care of yourself as if you were an athlete.

U - Use your lunch break wisely - spend half of your lunch break walking.

V - View sweet treats wisely - if you want to shed pounds, you can't eat sweets whenever you like. Find a low - calorie substitute that you can have every day, or limit rich desserts to once a week.

W - Write a gratitude list - each day, jot down 3 to 5 things in your life that you're grateful for.

X - Xerox your exercise moves - find exercise routines you'd like to try in books and magazines, and make copies, then refer to these when you need new moves.

Y - Yearn to accept where you are now - when you fell discouraged by your rate of progress, try to accept and appreciate yourself at your current weight. This might help you hang in there until you start losing weight again.

Z - Zero in on your body - Don't wear big baggy clothes - wearing clothes that fit well to remind yourself of your diet and fitness goals - and the slimmer body your are striving for.

GOOD LUCK!