|
So I've changed my diet a bit. I'm going with a big breakfast, fruit shake lunch and a big dinner. Lost my target weight of ½ kilo which is great, this is my goal for every week if nothing holds me back. I'm going to do 5km on my exercise bike and 3 - 3.5km walk each day with a rest after 3 days. I've been having trouble sleeping lately but with that I've found some motivation. I'm going to show some people that I can be more than that fat guy that was easy to pick on or to intimidate. I feel like anger is going to fuel my next step in a good way, I want to feel like I can stand up to anyone and not be an easy target. I'm not saying I want to hurt people I just don't want to ever feel like that again.
|
132.2 kg
Lost so far: 9.5 kg.
Still to go: 32.3 kg.
Diet followed: Reasonably Well.
|
View Diet Calendar, 06 January 2023:
|
1728 kcal
|
Fat: 47.84g | Prot: 150.52g | Carbs: 168.02g.
Breakfast: Flora Pro-Activ, Onions , Egg White, Bulla High Protein Cottage Cheese, Heinz Beanz Ham Sauce, Egg, Primo Short Cut Rindless Bacon. Lunch: Equal Sweetener, Bananas, Ancestral Nutrition Primal Multi, Australia's Own Organic Plant Blends Soy, Almond, Oats, Dairy Farmers Heart Active. Dinner: Woolworths Lean Pork Mince, Sweet Potato, Capsicum, Garlic, Coles Australian Stir Fry Vegetables, Woolworths Australian Broccoli & Cauliflower, Onions. Snacks/Other: Peters No Added Sugar Ice Cream, Water, Pepsi Pepsi Max (Can). more...
|
Losing 0.5 kg a Week
|
 Comments
Congratulations on your loss Bruce. You seem to be working out what works and can be sustained. That is a great achievement. Yes, our attitude to ourselves sometimes changes the way people treat us. You are a worthy person who deserves to be given respect. Go for it! Onwards and downwards, we are all here for you.
06 Jan 23 by member: triehard
|
06 Jan 23 by member: Anne M R D
|
07 Jan 23 by member: Bruce Bear
|
07 Jan 23 by member: ObeseToBeast123
|
Really glad to see you're still here after my break from the app. I always enjoy your lengthy journal entries, and I'm rooting for you big time! 💚
07 Jan 23 by member: Aitch11
|
Agree. Wish you well! Thanks for sharing that background. Positive comments here give me a boost too.
08 Jan 23 by member: peter314
|
Thanks for your kind words Aitch11 and peter314 🙂
08 Jan 23 by member: Bruce Bear
|
Hi Bear, just a few tips that helped me on my improving health journey. The Potassium/Salt balance is really important for better sleep and heart function. Excess salt upsets my sleep pattern and blood pressure. My target Potassium level is 3500-4500 daily and Salt under 1500 units daily (1000-1800). Great foods to raise potassium intake and have low calorie or salt counts are mushrooms, peas, beetroot, pumpkin, sweet potatoes, fresh chicken, potatoes. Vitamin D tablet when I wake is a good antidepressant and Magnesium tablet for sleep/muscle repair an hour before bedtime at night. Also find I sleep better and lower blood pressure if my last food intake is before 7PM and breakfast is 8AM, so 13 hour fast. Good luck, cheers Philip
08 Jan 23 by member: MyBike
|
Have you tried belly breathing meditation? As this really helps with regulating emotions and is good for wellbeing 👍🏼
08 Jan 23 by member: nic73h
|
I'm thinking of changing my exercise to the morning to try combat my sleep schedule and overall tiredness.
09 Jan 23 by member: Bruce Bear
|
| |
|
|
| |
Submit a Comment
You must sign in to submit a comment. Click here to sign in.
|
|
|
Bruce Bear's Weight History
|