Athala's Diary — Keep Movin' On (Coming Back Journal)

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AthalaRanger said:
What we call willpower is a finite force. This is documented as 'ego depletion',
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That is no longer the current opinion. It was based on a single study that has been discredited after nobody has been able to repeat its results even after decades of trying.


AthalaRanger said:
therefore dissmissing it as weak willed is missing the point.

But maybe the problem is that we are tapping into those will power reserves and they are depleted. Maybe the way out is finding some way to jump from willpower to something else. The thing is how.
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That I totally agree with. The changes we make have to carry their own immediate awards or they won't stick. Exercise you genuinely enjoy. Healthy food that tastes great and doesn't weigh you down. Maybe only small changes at first, stuff that doesn't scare our habit-loving brains.
 
AthalaRanger said:
One of the things that I ask myself is, why, knowing how, people can't seem to do what they need to do in order to accomplish things. I'm very included in this.
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When you figure that one out let me know, or better yet write a book and let everybody know, I am sure it would be a best seller. I have always found doing what I knew to be right to be very hard to do, particularly with respect to my health.

I have no great words of wisdom to add to your discussion, but it is an interesting read.
 
It's a big question, Diego. It's easy to know what we need to do, but very difficult to give up doing or consuming the things we like that we know are not good for our health. We are mere mortals & we have to keep trying.
 
LaMaria said:
That is no longer the current opinion. It was based on a single study that has been discredited after nobody has been able to repeat its results even after decades of trying.
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This is interesting.. I wasn't aware thar was the case. I took a look and seems that there is quite a bit of conflict, and another camp saying there is a flaw on how studies were reviewed. Ill definitely study the topic. Its i
 
Today my fast went okay. It was easier than my first try. I did about 16 hours. Broke it early, but the calories were discounted for tomorrow.

Now my gym bag is next to my bed, as well as my scale. I need a tape measure. I just need to hit the gym in the morning to keep the successful track.

As a note, one of the best things I ever did was to stop thinking in absolutes, say, you either did or you didn't. Instead, consider things as a skill to be improved upon. A skill can be improved or get worse depending on how much you use it, but there is no judgement. You just pick it up and perform the action until the skill is at the level it needs.

So therefore it was the skill of fasting. I did 16 hours. Tomorrow it will be the skill of dieting. Not the make or break strict diet. And if something happens, damage control skill
 
One of my favorite quotes is: "perfect is the enemy of good". Lots of variations around with the same idea, if we just ourselves as failing to be perfect it makes it harder to do well enough.

Thanks for your post on my diary, good to know others have the same problem. No need to apologize for your English, it may not be perfect but it is pretty good. I can tell you it is a whole lot better than my Spanish.
 
AthalaRanger said:
As a note, one of the best things I ever did was to stop thinking in absolutes, say, you either did or you didn't. Instead, consider things as a skill to be improved upon. A skill can be improved or get worse depending on how much you use it, but there is no judgement.
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alligatorob said:
"perfect is the enemy of good"
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So true! It´s so easy to focus on the negative (what I can´t do, what I didn´t succeed in) and lose track of all positive things (what I´ve learned already, the fact that I tried). If I keep telling myself I suck at everything I´ll stop trying to do anything.
 
Okay. I'm still struggling. Specially with carbohydrates. I just cannot operate with some foods, much less at this bodyweight, so I will say goodbye to many things.

I have about a 30-40 gr of carbohydrates threshold per meal. More than that, and cravings start to occur. im going for 30 just to make sure. This is hard for me. I want to be on my goal now. Its terribly frustrating.

We either choose the pain of discipline or the pain of regret.

I planned my day for tomorrow. Cannot be guessing anymore. This is also a big no. You allow the space for those choices to appear, and you eventually start making bad ones. Decision fatigue*? Not sure if thats a thing. But anyways. No choices for me if at all possible.

Tomorrow's plan:
Weigh in!! (Im sadly the same or higher)

Breakfast:
3 scrambled eggs with 10ml oil. 210 + 80
Two slicds of whole wheat bread. 140
30g of walnuts

Mid morning: 500 mg milk. 140 calories I think

Lunch: 400gr chicken breast. very lean. 400 kcal
120g lettuce.
10ml oil. 80 kcal.

Mid afternoon. 500 mg milk. 140 kcal

Dinner time: 400gr orange.

It all comes about 1600 calores. I must go to the gym too. I really want to post a good update tomorrow.

Appreciate much all your input and comments!!
 
LaMaria said:
I may have missed it but why are you eating 400g of oranges for dinner?
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Well, I designed it from morning to night. There were very few Calories left and i need something considerable at least.

However there were no oranges and I ended having some bread. I need to buy some.

The chicken portion for lunch can probably be split in two, which ill do. Ill have something similar Every day for simplicity.

Weight today ( full clothes on) 95.1 kg
 
Okay. Around 2000 calories. Very sedentary. Depression really has a toll on the things i want to do. I dont know when it will get better, bur damn it's hard living with it.

The planning worked okay. I went over a bit but the general idea worked. There is still room for improvement though. I still have these intentions about eating and starting tomorrow. I remind myself its just the fatness trying to snatch me away.

My plan for tomorrow will be similar. However I'll take away the milk. I'll just use a calcium supplement. I believe milk is needed but i cannot afford liquid calories nor the insulin spike at this low level im trying to hit.

So the plan for tomorrow:

Breakfast: 3 eggs plus 2 slices of whole wheat bread.

Mid morning: 30g walnuts plus some tea or black coffee.

Lunch: 200g of meat + some salad

Mid afternoon: fruit. 400g or so, depending on calories. Definitely not banana. Either apple or oranges. Or lower calorie counts.

Dinner: repeat lunch and add tea.

As a note, Im not doing 5 meals a day because I believe its better, or has metabolic adventages,
It is simply that I got to keep my carbs very very low each time. I have a lot of visceral fat and my response to glucose is really screwed.

I actually like bigger meals. However im still trying to get into some new exercise habit, and thats taking a bit of thinkering with food. Lately i have felt just bad so i have been failing on that front. But first we will conquer the dieting part, and then we will expand into other areas. We can soften them up a bit in the meanwhile, but the essential is this.
 
I only eat 3 meals plus 2 snacks if I'm really cravy (and I'm not working), otherwise 3 meals and nothing in between is perfect for me. To each their own! I hope that once healthier eating becomes more of a habit you'll find you have more energy to work out, too. Well done taking it one step at a time.
 
Had a crappy day today. Went way above my calories. I'm dissspointed with myself but st the same time i have a bit more resolution to get going
 
It happens. The main thing is to get up again right away and eat normal meals. Don´t go skipping meals to "make up for" your overeating or it might trigger more binges. Or at least that´s how it is for me.
 
Today I have eaten mostly protein and felt just fine. Did a little bit of weightlifting at home. Lots of rain today. I do have a birthday party today so I might end up overeating. I can't skip it.


LaMaria said:
It happens. The main thing is to get up again right away and eat normal meals. Don´t go skipping meals to "make up for" your overeating or it might trigger more binges. Or at least that´s how it is for me.
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Yeah.. It's usually that way for me too. I'm having some issues with late night eating and I'm noticing that when it is carbohydrates, I'm REALLY sluggish at the next day. I can barely wake up.

Im going to keep the mostly protein trend. Im trying to keep a log on excel. As well as organizing ideas. I really want to lose a part of the weight FAST.

Ill report how this goes. Im around 1300 calories for today before birthday. It will inevitably have alcohol, which im actually not really looking forward to.

I'm slowly learning as we go. There are some tweaks go be done here and there. The carb thing for example. Or the late night eating. Keeping a register really helps. Also for me, I need a quick breakfast made of mostly protein, because otherwise I will either not eat or eat carbs and pay for that later. I Don't really demonize carbs but i know I have a history of bad responses to them, and plus, I'm much heavier and sedentary now, so my insulin response must not be very good.
 
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