Week 4 – July 19th, 2016

Body Fat Percentage: 39.14%

Goal: 30%

Pounds Lost: 9
Inches Lost: 14
You just have to make it look pretty!

You just have to make it look pretty!

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Sydney is helping us all count our carbs by labeling each product.

Did I Eat Pizza?

No – I declined to go. It was a good decision, sometimes you are better off to stay home so you are not tempted. Taking care of ourselves is part of our success.

Accountability

We have accountability to ourselves when we are on our Phase 1 by writing down everything we eat. This communicates to the brain the high priority our diet is to us. Studies show that we are 80 % more successful at anything we do if we journal. But, then there is accountable to others. We all have this in our lives, we are accountable to our family, friends, to our boss at work. On your diet you can use “accountability” to your advantage. Coming to your weigh in is your “outside” accountability. So, when you have a difficult week, don’t opt out, come to your weigh in. I am using my “outside” accountability motivation by making my diet progress public. Letting all of you know how I am doing is a HUGE motivator! I cannot imagine failing with all of you watching me!

Progress for this week

Only one pound down this week but 3 inches. Has this happened to you? Its ok. We are really looking for inches. Why? Inches mean we have lost Fat. The pounds will follow. My guess is that I might be slightly constipated as the weather has gotten very hot, which means I need to up my intake of water. We all need to pay attention and up our water and electrolytes when it is hot outside.

Tip

One of our fellow dieters told me this week a tip that she uses to keep herself motivated is to give herself something new to focus on for the week, it may be drinking more water, or trying a new vegetable or recipe, or getting more sleep. I was so pleased because that is what I wanted to pass on to each of you. Take each week to focus on a part of your diet or lifestyle change that will keep you interested and motivated.

Carb Counting

This week my focus has been on counting carbs. Remember the less carbs we have in our daily phase 1 diet the more fat we will burn! My average daily intake of Ideal Protein Carbs was 29. My average veggie carb intake was 20. I would like to lose more per week so this coming week I am going to cut my Ideal Protein Carbs to 20 per day. I will keep my veggie carbs about the same. So, if you are wanting to make your weight loss happen faster – look at your carb intake. But remember we must eat all our veggies and all 3 of our Ideal Protein foods.

Diet Journal Week 4
MondayTuesdayWednesdayThursdayFridaySaturdaySunday

Breakfast: Tea (no sweetener), IP Chocolate Chip Muffins

Lunch: 2 cups Cucumber & 1 cup Red Pepper, Strawberry Banana

Dinner: Egg Omlette

Snack: IP Orange Wafer

Stress Reduction: Meditation & Bath

Water: 64 oz.

Supplements:

  • 1 Potassium
  • 2 Multi Vitamins
  • 2 Cal- Magnesium
  • 2 Omega 3

Exercise:

  • Yoga

Breakfast: Tea (no sweetener), IP Chocolate Chip Muffins

Lunch: 2 Cups Spinach Salad, chocolate Drink Mix

Dinner: Tofu and Veggie Stirfry

Snack: IP Orange Wafer

Stress Reduction: Meditation

Water: 64 oz.

Supplements:

  • 1 Potassium
  • 2 Multi Vitamins
  • 2 Cal- Magnesium
  • 2 Omega 3

Exercise:

  • Walk with Sophie

Breakfast: Tea (no sweetener), IP Chocolate Chip Muffins

Lunch: 2 cups Cucs, salad and Blueberry Cranberry Drink

Dinner: 8 oz. BBQ Veggie Burger Burger, 2 cups Napa Cabbage

Stress Reduction: Meditation & Bath

Water: 64 oz.

Supplements:

  • 1 Potassium
  • 2 Multi Vitamins
  • 2 Cal- Magnesium

Exercise:

  • Walked 1 mile and Yoga

Breakfast: Tea (no sweetener), IP Chocolate Chip Muffins

Lunch: 2 cups Red Pepper, Cucs, Strawberry Banana Drink

Dinner: 8 oz. Egg Souffle, 2 cups Asparagus and Arugala

Snack: IP Chocolate Chip Muffins

Stress Reduction: Meditation

Water: 64 oz.

Supplements:

  • 1 Potassium
  • 2 Multi Vitamins
  • 2 Cal- Magnesium
  • 2 Omega 3 and BCAA

Exercise: Yoga

Breakfast: Tea (no sweetener), IP Lemon Wafer

Lunch: 2 cups Red Pepper, Cucs, Celery, Strawberry Banana Drink

Dinner: Smoked Tofu Meatless Balls, chopped tomato

Snack: IP Blueberry Cranberry Drink,

Stress Reduction: Meditation & Bath

Water: 72 oz.

Supplements:

  • 1 Potassium
  • 2 Multi Vitamins
  • 2 Cal- Magnesium
  • 2 Omega 3 and BCAA

Exercise:

  • Walk

Breakfast: Tea (no sweetener), IP 1 ½ Lemon Wafer

Lunch: 2 cups Red Pepper, Cucs, Strawberry Banana Drink

Dinner:

Snack: IP Chocolate Chip Muffins

Stress Reduction: Meditation

Water: 64 oz.

Supplements:

  • 1 Potassium
  • 2 Multi Vitamins
  • 2 Cal- Magnesium
  • 2 Omega 3 and BCAA

Exercise:

  • Yoga and walk

Breakfast: Tea (no sweetener), IP Blueberry Cranberry Drink

Lunch: Zuchs with Basil Tomato and Chocolate Drink

Dinner: Eggs, 1 Cup Tomatoes and Salad

Snack: IP Orange Wafer

Stress Reduction: Meditation

Water: 64 oz.

Supplements:

  • 1 Potassium
  • 2 Multi Vitamins
  • 2 Cal- Magnesium
  • 2 Omega 3 and BCAA

Exercise: Walking and Yoga