I’ve been meaning to keep some sort of weightloss journal on this blog for quite some time, but up until today, I haven’t gotten around to doing that. Let me give you a quick recap of what I’ve been doing and how I fell off the wagon.

I did pretty well for about a week and half on Scott’s Fat Loss Quickie workouts and eating a balanced diet with plenty of natural foods. Then we went on to a four day conference (where I met Scott in person which was neat) with only hotel and fast food available. As soon as we got back, the whole family started getting a bad chest cold, which made it impossible to stick to the workouts (I couldn’t get enough air to walk a few flights of stairs, let alone work out). Add to that my birthday and the cake and dinner out involved and I’m back at 200 pounds this morning. It’s time to turn this around and jump back on the weightloss wagon and this time, I thought I’d share exactly what I’m doing with you.

I’ll start a new post each morning and edit it throughout the day to share what I’ve done so far. You’ll find both a food and a workout category, as well as some notes on how I’m feeling and what I  am struggling with. I hope this will help you on your weightloss journey as well.

I’d love to have you follow along. Feel free to share your progress, thoughts and what you are doing in the comments section below.

Food Journal

I didn’t plan on starting back on a healthier lifestyle until I jumped out of bed and on the scale this morning. It read 200.2 pounds which thankfully shocked me enough to get back on track. Because of this, I don’t have a huge amount of healthy food in the house, and am going to make it up as I go along. My goal is to eat plenty of whole, natural foods that aren’t too high in calories and include some sort of “healthy fat food” with each meal. Healthy fats are those that include monounsaturated fatty acids which can be found in nuts and seeds, olives, avocado and certain vegetable oils. Studies show that they will increase good cholesterol, help burn body fat and will make you stay full longer since it takes your body quite some time to digest them.

Breakfast:

• 1 cup of prepared oatmeal with sweetener and cinnamon (150 calories)
• 1/2 cup of unsweetened apple sauce (50 calories)
• 10 raw almonds (90 calories)
• cup of coffee (black)
• glass of water

290 calories total for breakfast.

A note about coffee – I used to be a coffee addict enjoying 4 to 5 cups per day, all of them with flavored creamer and sugar. I started leaving the sugar out and just going with flavored creamer (which is already very sweet). About a year ago I stopped using creamer as well and started drinking my coffee black. Since we make pretty strong coffee at my house, I stared adding a little splash of cold water to my coffee. It cools it down just enough so I can drink it right away and for some reason it takes the bitter edge off .

Lunch:

• whole wheat tortilla (130 cal)
• hard boiled egg (70 call)
• 3 romaine lettuce leaves, chopped (6 calories)
• 2 tbsp salsa (10 calories)
• 1/4 cup raw sunflower seeds (160 calories)
• glass of water

376 calories total for lunch.

Snack:

• 1 small baked potato(120 calories)
• 1 tsp of olive oil (40 calories)
• 1/2 cup of non-fat cottage cheese (60 calories)
• sprinkle of salt
• glass of water

220 calories total for this snack.

Dinner:

• 1 whole wheat pita (150 calories)
• 2 tsp of olive oil (40 calories)
• 1 tbsp tomato sauce (15 calories)
• 2 slices of deli turkey (40 calories)
• 1/2 a red pepper, chopped (15 calories)
• 1 tbsp shredded cheese (50 calories)
• glass of water

I brushed the pita bread with olive oil and then added the tomato sauce. I topped it with the two slices of turkey, then added the chopped red bell pepper and cheese. I put the pita pizza in my little toaster oven and baked it at 400 F for a few minutes until the pita was crispy and the cheese melted. Yummy!

To nurse my cold I also had some hot chicken bullion with cayenne pepper twice. (each about 10 calories from the low sodium bullion powder) and some cold medicine.

Exercise Journal

My head is still pretty stuffed up for for now the plan is to go for a 30 to 45 minute walk and see how things go. If that’s going well, I’m planning on getting back into doing at least the weight training portion of fatloss quickies.

Update – I managed to go for a 30 minute walk, but had a hard time breathing. I didn’t do any of the fat loss quickie workouts, but should be able to do them on Thursday as my cold seems to be improving. At least the walk was a start

Notes

It feels good to be back on track and it isn’t quite as hard to stay away from sugar and other refined carbs as it was a few weeks ago. I seem to have more energy throughout the day as well which is nice. I really hope I can stick to this and make this way of eating part of my lifestyle.