AtsumiSuoh's Journal, 03 Jul 17

Losing weight is 80% the food we eat, and 20% exercise.

I only managed to squeeze in one full workout session last week due to work commitments, but I was mindful to eat healthily.

I had fried chicken on Friday during dinner with colleagues, but I only ate the skin for 2 of the drumsticks, and removed the skin for the rest. I had also cut down the amount of calories eaten the meal before. I ate till I was roughly 70% full and had the excess packed for takeaway.

In this way, I was able to enjoy the company of my colleagues, and not obsess over the fact that I had to lose weight.

When losing weight, it's always best to ask yourself if what you're doing is sustainable for a lifetime. Do you have to avoid eating out with family and friends, in order to lose weight? Can you do it forever? Will you be happy?

I believe a healthier approach is to change my mindset and tell myself to treat my body well for a lifetime. If I want a donut, I would have it, but eat a lot less of it than I normally would. Or I only get that donut when I have friends to share it with.

I had been on a very strict diet before, when I was still obese as a 13 year old. I lost 9kg (and have not rebounded). From past experience, the strict diet scenario often creates a yo-yo dieting effect and makes me feel like I enrolled myself in a short-term boot camp from hell.

I am no longer so harsh on myself. I try to increase the number of good wellness habits one step at a time.

I don't aim for perfection. I aim for practicality.

By planning 1hr-long workouts, I give myself stress and end up not working out. But by planning small 15mins workout, I am likely to get it done, and sometimes extend it to a full workout when I get into the momentum.

So even though it was particularly busy at work last week, I'm glad I was still able to lose a little weight and look less bloated. It's really true that losing weight is 80% what you eat. Feed your body well, and it will thank you for it.

59.7 kg Lost so far: 13.8 kg.    Still to go: 9.7 kg.    Diet followed: Reasonably Well.

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1555 kcal

Fat: 65.12g | Prot: 87.87g | Carbs: 161.93g.   Breakfast: Coconut Oil, Maple Syrup, Navitas Cacao powder, Almonds, Naturade Vegan Slim Protein Powder, Amazing Grass Raw Reserve, GFCF Chocolate Mug Cake. Lunch: Coleslaw, Vanilla Ice Creams, Brownie, Deep Fried Potato French Fries (from Frozen), Chicken Breast (Skin Not Eaten). Dinner: Dried Whole Sesame Seeds, Carrots, Cherry Tomatoes, Chicken Breast (Skin Not Eaten), Butterhead Lettuce (Includes Boston and Bibb Types). Snacks/Other: Almonds, Honey, Biogreen Prebalance Crackers + Oligosaccharides, Water. more...