6/03/13- Paula's Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 4. June 2013 04:11

Yesterday we discussed the fear that can be experienced when you loose weight about gain9ing it back.  Sometimes it can make you feel paralyzed and that inactivity can become a self fulfilling prophecy.

Try to see yourself now as you really look. It’s easy to retain the old body image even though your physical body looks different.  Talking with others that have experienced large weight loss can provide support and encouragement and a realistic view of where you really are. 

You need to remember that loosing weight will not remove major issues that were there before.   These can include bad eating habits, a lack of exercise, financial and relationship problems or low self esteem which can lead to a host of behavioral consequences.  Seek counseling or support groups to help identify these issues that can sabotage your progress.

Know that not everyone in your life will be happy for your weight loss.  This can include your spouse, children, friends and co-workers.  It can be an unconscious lack of support or your diet demise may make them feel better about themselves.  Be frank with them and stand up for what you deserve.  SUPPORT!

You can’t eat and drink the way you did before the weight loss.  You can’t hang out in places that serve tempting unhealthy foods.  You can’t party the way you did before because alcohol can lower your inhibitions and make the unhealthy foods seem more enticing.  You need to be clear with servers (politely) how you need your food prepared ( blame it on allergies if your uncomfortable about insisting that your food be cooked with lower amounts of oil, and salt).  Try having people over at home where you can control the ingredients and preparations.

 

Thursday 6/4/10- Workout:
Spinning tape- 55 minutes

Strength train- biceps/abs

seated alternating dumbbell curl- 10 lb

standing dumbbell hammer curl- 10 lb'biceps curls with plie' squats- 10 lb

row biceps curl- 25 lb

biceps curl on preacher curl- 29lb

Thursday 6/3/10- Food Diary:

Breakfast-

grapefruit (40 cal)

organic steelcut oatmeal (150 cal)

small banana ( 60 cal)

A.M.  Snack-

1 cup pasturized egg whites,1/2 portion protein shake mix (175 cal)

Lunch-restaurant

4 oz salmon with brown rice and brocolli (300cal)

 P.M. Snack-

apple (67 cal)

10 oz lowfat yogurt with peaches(110 cal)

Dinner-

3 oz chicken breast (190 cal)

1 cup yellow squash (28 cal)

1/2 sweet potatoe (57 cal)

TOTAL CALORIES-1257

 

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Paula's Healthy Living

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