Day 7

I can do it!

• Tell yourself "I can do it" at least 10 times.  Use this to cheerlead yourself through the entire day.

I can do it because I am totally determined!

I can do it because I have all the tools I need to succeed.

I can do it because others have done it and so can I!

I can do it because I succeed in evey other area of my life.

I can do it because I enjoy a challenge.

I can do it because I have incredible support from my friends at Sparkpeople.

I can do it becuase I am capable of accomplishing anything.

I can do it because this is a life lesson I need to ace this time round.

• Read your phrases often, using them to reinforce your goals and build your enthusiasm.

Day 6

I´m a day behind with this - didn´t spend much time at the computer yesterday, as I was trying to keep my foot up as much as possible and only did my 2 classes and then spent the rest of the  day reading.  I finished an entire book.  Admittedly - it was chick-lit - which is easy to read in a day if you have nothing else to do.  The apartment needs to be cleaned (can´t do much while hobbling around)  I  have some sewing to do (got to still make a cover for my Kindle) and 2 paintings to finish off - perhaps I might get some of that done today.  Anyway, the foot is slightly better - I can walk very slowly (and painfully) on it at the moment.  It´s every shade of blue and purple still and I have a really nasty bruise on my thigh ( must have got it when I fell - although I don´t remember actually hitting anything.  Weird.

So..... the topic for day 6 is: Protect your program

• Watch for chances to respond to food invitations by using the line; "Not just yet, I´m going to wait a while".
• Identify at least 3 high risk times or events such as family gatherings or quiet weekends.  Write down how you´ll protect your program during these. For me the worst are the weekends.  DH works Saturdays and Sundays and gets home after 9pm.  I work Saturdays BUT I work form home - so it´s easy to go to the kitchen.  I have to watch the wine.  It´s too easy to have 2 glasses while watching Sunday afternoon movies.  I also loved eating popcorn then - so now I´m just NOT even going to buy it - because for a start I use FAR too much salt and already battle with water retention.  I need to eat fruit, fruit and fruit.  We always have loads at home and I just ignore it.  An apple would be perfect instead of popcorn.  Another dangerous time is after dinner.  DH loves snacking and invariably offers me;somehting.  They are healthy snacks - just NOT necessary after having dinner so late.  I need to STOP eating after a certain time - it´s difficult as he gets home after 9- closer to 10 in summer, then showers and by the time we finish dinner it´s really late (we´re in Spain)  This is something I´m going to have to work on and stick to.
• Do at least 1 thing today that reinforces your determination to protect your prgram at all costs.  Tonight I´m going to watch myself after dinner and enforce a rule re. dessert / snacking.

Day 5

Hobbling around - and totally relieved that I can and that I can stand on the foot ever so slightly.  It seems I also have 2 broken toes.  They are almost purple and the foot is now so swollen - it looks like it´s about to pop.

Magic notebook

• Whenever you think about a particular food you want, write it down in your notebook,.
• Plan that you will eat it another time.  If you wish, add the amount you´ll have and how often you´ll fit it into your program.  
• Stetch the times futher apart for eating this food.  You may discover that after a whole, certain foods don´t seem that important to you as they once did. 

Day 4

Just got back from the emergency room.  I fell this afternoon (while EXCITEDLY changing  into my exercise clothes - I was super keen to get on the bike)  I stepped back onto a shoe, twisted my bad foot and fell with a horrible thud next to the bed (luckily there´s a mat there!)  AGONY -and all I could think was I´ve broken my foot AGAIN!)  I sat howling in pain and frustration for a good 10 minutes before pulling myself up onto the bed.

3 hours, 6 x-rays and two sets of crossed fingers later ..... the doctor announced it´s a sprained ankle and torn ligaments.  Yeah!  I´m honestly  thrilled not to have to be in a cast for the next 8 weeks.  (I have already broken both feet and my left leg)  My neurological disease (CMT) makes falls very common.  The problem (besides possible fractures - is getting up.  The muscles in the legs are so wasted it´s very, very difficult - add nearly 100 pounds of excess weight into that equation.... and you get the picture. My husband can´t pick me up.  I literally have to haul myself up with my arms on to the sofa or bed.  It´s NOT easy as my hands are very weak too from the disease.  If I fall down in the street - I don´t know what I´ll do. (probably die of embarrassment before anything else)

So - all this has really brought home how ESSENTIAL it is that I lose weight NOW.  Talk about waiting for a sign.

The Universe is literally DRAWING ME A PICTURE! 

Day 3

Do it anyway

• In your diet or exercise plan, identitfy a task you don´t feel like doing and then do it anyway! DONE
  
• Notice how it feels to acomplish a goal by taking a 'no matter what' approach to it. FABULOUS!
• Make a list of actions you plan to stick with today, regardless of how you feel at the moment. 

1. Cycle 30 minutes DONE
2. Have salad for lunch DONE
3. Drink other drinks instead of sugary tea.  DONE

Day 2

Interested or committed?

I can totally relate to the topic today:

INTERESTED:  

'when you´re interested in dieting, you depend on results to keep you on target'

VS

COMMITTED 

'Rather than depending on results to help you stay on track, you work on keeping your motivation strong, knowing that the results will follow'

So, the question is how will I stick with my program and stay committed to my weight-loss plan instead of merely interested?

1. Blog DAILY to stay on track.  I now have this 100 days blog going - so I have committed to at least 100 days of blogging.
2. Exercise DAILY - I have noticed when I make the time to exericse - that I´m a lot less likely to gobble something I shouldn´t be eating.  I have to exercise BEFORE lunchtime though, as it´s hardly likely to happen after work / dinner.  My exericse at the moment is 30 minutes on my statc bike.
3. Be strict about night time snacking. As we already eat late (I finish work at 9pm and we live in Spain - where dinnertime is between 9 and 10pm anyway) and got to bed REALLY late - always after midnight - I sometimes find myself having a snack around that time.  So - I need to have dinner and then max 1/2 later dessert - fruit / yoghurt and then that´s that!
4. Keep a food journal - write it down!  JUST DO IT.

Day 1

I used to be that way.....

1. I used to make excuses not to exercise, but now I make it a priority - even if I only have 10 minutes.
2. I used to think I needed to do things perfectly in order to succeed, but now I realise my success doesn´t rely on 100% perfection - just 100% commitment.
3. I used to avoid keeping a food journal.because it seems like such a schlep but now I understand it is an important tool and take the time to write down what I eat.
4. I used to weigh myself everyday and get depressed when the number wasn´t what I expected it to be, but now I am not dependant on a fluctuating number and only weigh myself once a week.
5. I used to drink too much coffee while working, but now I drink more water and keep a glass on my desk.
6. I used to give my all for 2 or 3 weeks and then give up when I made a mistake, but now I take it one day at a time and am kind to myself.
7. I used to believe I was making sacrifices by not eating whatever I craved, but now I realise the only thing I´m sacrificing is good health.
8. I used to think I couldn´t succeed, but now I know I can!

***********************************************************************************
Current BM1 38,19 (obese class 2 - charming, isn´t that!)
Body fat percentage 27,53
Target heart rate for exercise: 90 - 135bpm
Current BMR (basal metabolic rate) 1949
Total daily calorie needs = 2338

There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise. (source)

So, (in theory) if I want to lose 1,5 pounds (680g) per week, I need 1588 cals / day average