Putting in the effort and not seeing any change is upsetting. My measurements have not changed since January and its been 3 months with no scale fluctuation as well. Although I haven’t seen much change in those areas I am able to do more than I was able to do since my back surgery. This upcoming week I will be finished with physical therapy and am able to start adding weights to my workout routine. My flexibility has increased but it is still a working process. I am still focusing on my diet and this week I am motivated to move more and lead a healthier life. I want to focus on low carb and high protein diet. My biggest challenge is social eating. When going out to restaurants I want to enjoy the food, instead of eating healthy. This is a lifestyle change I want to make and hope to make a difference within the next 3 months. I am on the NOOM app/plan to help with the psychological help I need with my food relationship. My biggest moments are conquering thought distortions such as all or nothing, guilt or shame. I learned never giving up and moderation is key. So this week is staying within my caloric goal and eating more veggies and fruit will help me stay full.

We all slip sometime with our diets but if we tailor our diet to help stabilize cravings I think we would all be successful. My caloric goal is 1200 but can increase based on my physical activity. The best way to stay on track is to keep a food diary. There are many apps available to help you log any meal, not logging everything means you are cheating yourself. As for eating out stay with the lighter choices to stay on track and plan.

This week we have a going away lunch on Monday, an appointment in El Paso on Tuesday, and the rest of the week should be meal prepped.

Breakfast: English muffin, 2 slices turkey bacon, 1 whole egg, 1 slice of cheese, 1 fruit

Lunch: 5oz boneless skinless chicken thigh and 1 cp kale w/ 1/2 slice of bacon

Dinner: 1 Chicken Sausage, 1cp cabbage, 1/2 cp potatoes

Treat: 1 pudding cup (100 cals)

Exercise should the be the same plan but adding weight to where its challenging.

Published by connectedpines

Disabled veteran healing with art, music, & Ayurveda

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