Michael's 2023 Weight loss Journal

[Chumly]

I'm focusing on this year to get my eating and exercise in order so I can lose weight and keep it off. I will post everything I eat along with my exercises and a weekly weigh-in. I am working to establish healthy habits for the rest of my life.

[Chumly]

Week 1/weight (pounds): 262.8
Sunday: Spent all day traveling from Virginia to Savannah to Atlanta.

Monday breakfast: oatmeal & Dr. Praeger burger, 1/2 granola bar
Lunch: knishes, kidney beans, hummus, trail mix
Dinner: brown rice, kidney beans, mixed vegetables, kiwi
Snacks:
Exercise:
Tuesday breakfast: brown rice, Dr. Praegers veggie burger, Novick bean burger
Lunch: hummus, pita sandwich
Dinner: apple, sweet and red potatoes, red cabbage, plant sausage
Snacks: granola and almond milk, Starbucks Doubleshot energy drink
Exercise:
Wednesday breakfast: lentil vegetable stew, banana
Lunch: kidney beans, brown rice, mixed vegetables
Dinner: chili, whole wheat bread, crackers, biscotti
Snacks: Starbucks Doubleshot energy drink, red bell pepper, almonds
Exercise:
Thursday breakfast: oatmeal, banana, 2 Novick bean burgers
Lunch: chicken tacos and beans
Dinner: 2 beers, Dr. Praeger veggie burger on whole wheat bread, 1 yellow bell pepper, 2 fudge oatmeal cookies
Snacks:
Exercise:
Friday breakfast: potatoes
Lunch: brown rice, trail mix, protein bar
Dinner:kidney beans, brown rice, mixed vegetables, banana, oatmeal fudge cookies
Snacks:
Exercise: Egoscue exercises, 20 minutes, Walk 30 minutes
Saturday breakfast: green smoothie, chocolate muffin
Lunch: vegetable wrap, 3 macarons
Dinner: kidney beans, brown rice, mixed vegetables, banana
Snacks:
Exercise: Egoscue exercises 45 minutes

Notes: Off to a rough start. I was completely exhausted from family gatherings for 2 weeks and all of the driving. I find it most difficult to stay on track when fatigued and stressed. I spent Sunday morning preparing food for the week. FOK spinach, sweet potato lasagne, WFPB muffins, legumes and buy fresh vegetables and fruit for snacks.

[Chumly]

Week/weight (pounds):
Sunday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:

Monday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:

Tuesday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:

Wednesday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:

Thursday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:

Friday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:

Saturday breakfast:
Lunch:
Dinner:
Snacks:
Exercise:

Notes:

[Chumly]

Repeat post

[Chumly]

Week 2 (1/8/2022) /weight (pounds):
Sunday breakfast:
Lunch: FOK lasagna, 2 WFPB muffins
Dinner: FOK lasagna, mung beans, banana
Snacks:
Exercise: Egoscue exercises - 20 minutes
Monday breakfast: Green smoothie
Lunch: Chipotle brown rice, beans and vegetables
Dinner: Thai brown rice with tofu and vegetables, popcorn, WFPB muffin
Snacks:
Exercise:
Tuesday breakfast: two WFPB muffins, banana
Lunch: two slices cheese less pizza with broccoli and jalapeños
Dinner: bean burger
Snacks:
Exercise:
Wednesday breakfast: banana, walnuts
Lunch: Thai tofu, veggies & brown rice
Dinner: FOK lasagna, mung beans, oatmeal chocolate cookie
Snacks: banana, almonds
Exercise:
Thursday breakfast: green smoothie, mung beans
Lunch: FOK lasagna, mung beans, raw carrots
Dinner: tofu, mixed vegetables, white rice, black bean brownies
Snacks:
Exercise: Egoscue exercises, 17-minute walk
Friday breakfast: banana, black bean brownies
Lunch: chicken tacos, rice and beans
Dinner:FOK lasagna, mung beans, apple, WFPB muffin
Snacks: donut
Exercise:
Saturday breakfast: oatmeal with strawberries & maple syrup, black bean brownie
Lunch: FOK lasagna, French bread & hummus, mung beans
Dinner: French bread, falafel and hummus, WFPOB muffin
Snacks:
Exercise: 20 minutes gym - various exercises.

Notes:


Posts: 1352
Joined: Wed Jan 30, 2008 9:05 am
Location: Atlanta, Georgia
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[VegSeekingFit]

Hi Michael,

Glad you started up a journal here! Hope that you are finding it helpful.

Just wanted to drop in and say "hi" and "keep going"! Wishing you a wonderful 2023.

Best,
Stephanie

[Chumly]

Hi Michael,

Glad you started up a journal here! Hope that you are finding it helpful.

Just wanted to drop in and say "hi" and "keep going"! Wishing you a wonderful 2023.

Best,
Stephanie

Hi Stephanie!

Thank you for dropping by! I feel like I've made some progress from last week. The two previous weeks were pretty bad! I'm getting into a rhythm with the food prep. We've had a lot going on at work this week so I've eaten out a lot, but I'm going to cut down on that next week.

Michael

[SilverMtns]

Michael, can I steal your week template? I think it would work for me.

[Chumly]

Sure!

[SilverMtns]

Thanks much! Have an excellent day!

[Chumly]

Week 3 (1/15/2023/weight (pounds): 259 3.8 lbs lost!
Sunday breakfast: mung beans, WFPB muffin
Lunch: FOK lasagna
Dinner: banana, Chex mix, bean soup
Snacks:doughnut
Exercise: 48-minute hike
Monday breakfast: oatmeal with sunflower seeds, cinnamon on and brown sugar, potatoes, lentils
Lunch: bean soup, French bread, banana
Dinner: 12-grain and lentil mix, banana, walnuts
Snacks:
Exercise:
Tuesday breakfast: FOK lasagna, green smoothie
Lunch: pasta fouggoul, raw veggies, banana
Dinner: bean burger, fries, black bean brownies
Snacks: banana, raw veggies
Exercise:
Wednesday breakfast: lentil flatbread, vegetables, tofu and rice noodles
Lunch: bean burger, fries, mango juice
Dinner: rice noodle salad, wfpb muffin
Snacks:
Exercise:
Thursday breakfast: oatmeal with strawberries, lentil flatbread
Lunch: rice noodle salad, raw vegetables, apple
Dinner: Dr. Praeger bean burger & 2 slices whole wheat bread, raw veggies, baked beans, collared greeans, 2 beers
Snacks:
Exercise:
Friday breakfast: 12-grain & lentil blend with banana, walnuts, cacoa nibs & maple syrup
Lunch: pasta faggoul, banana, raw vegetables
Dinner: bib bim bap with tofu, black bean brownies
Snacks:
Exercise:
Saturday breakfast: 12-grain & lentil blend with banana, walnuts, cacoa nibs & maple syrup
Lunch: pasta faggoul, raw vegetables, potatoes
Dinner: potatoes, bean burger, whole wheat bread
Snacks: 2 wfpb muffins
Exercise:

Notes: I spent about 4 hours preparing food for the coming week. Some went into the refrigerator and some went in the freezer.I made some potato/vegetable stew with tofu and tempeh, chili, potatoes, wfpb muffins.

I haven't been exercising much. I've been trying to focus more on the food. I am setting a habit starting the next week to exercise a minimum of 15 minutes a day, 5 days a week.
Chumly

Posts: 1356
Joined: Wed Jan 30, 2008 9:05 am
Location: Atlanta, Georgia

[VegSeekingFit]

Hi Michael,

Love how organized your journal is!! It helped me a ton to list all of my food and exercise (for many months)!!!

Looks like you are starting off the year in such a positive way!

Hope you have an amazing weekend!

Best,
Stephanie

[Chumly]

Hi Michael,

Love how organized your journal is!! It helped me a ton to list all of my food and exercise (for many months)!!!

Looks like you are starting off the year in such a positive way!

Hope you have an amazing weekend!

Best,
Stephanie

Hi Stephanie,

Thank you! It's helped me eat better knowing that I have to write it all down for everyone to see. I like the idea of having a whole week's log in one post so I can easily review the whole week. The past two weekends have been helpful. I have set aside 3-4 hours to prepare several dishes. I definitely do better with variety. There are times in the past that I've spent less time and had little variety (1-2 dishes). The result was always boredom after the first 2-3 days of eating the same food. I am planning to do this every weekend and have enough prepared to have some excess so I have more variety as time goes on. I'm focusing on creating the healthy habits of food preparation and now regular exercise.

Michael

[Chumly]

Week 4 1/22/2023 /weight (pounds): 258.2 4.6 lbs lost!
Sunday breakfast: wfpb muffin, lentil flatbread, potatoes
Lunch: lentil flatbread, potatoes, hummus
Dinner: 2 slices whole wheat bread, hummus, veggie stew, black bean brownie
Snacks: wfpb muffin
Exercise: 35 minutes 6% incline treadmill (1.8 miles)
Monday breakfast: chili, potatoes, lentil flatbread
Lunch: rice noodle salad, raw vegetables, chili, lentil flatbread. Note: was very hungry in the afternoon. Needed to pack more healthy food.
Dinner: blackberries, vegetarian sushi (Veggie Maki combo)
Snacks: trail mix, hot cocoa
Exercise: 21 minute walk, 27-minute Egoscue warm-up: https://www.youtube.com/watch?v=L1BnJnEcHV8
Tuesday breakfast: potatoes, tofu, wfpb muffin, oatmeal cookie
Lunch: grilled chicken sandwich, baked potato
Dinner: Dr. Praegers veggie burger, whole wheat bread, raw veggies, apple, walnuts
Snacks: black bean burrito
Exercise:
Wednesday breakfast: black bean burrito
Lunch: vegetables, tofu and white rice, raw vegetables and walnuts
Dinner: veggie burrito, rice, beans, corn chips, salsa, beer
Snacks:
Exercise: 20 minutes Egoscue exercises - https://www.youtube.com/watch?v=L1BnJnEcHV8
Thursday breakfast: potatoes, tofu, wfpb muffin
Lunch: veggie soup, raw vegetables, lentil flatbread, walnuts & pumpkin seeds
Dinner: Mexican chicken and rice
Snacks: donut, cheeseless pizza
Exercise: walk 22 minutes
Friday breakfast: 2 wfpb muffins, tofu, banana
Lunch: black bean burger, fries
Dinner: raw carrots, banana, lentil flatbread, steamed mixed vegetables, 2 beers
Snacks:
Exercise:
Saturday breakfast: potatoes, tofu banana
Lunch: 2 bean burritos, smoothie
Dinner: 2 Dr. Praeger's veggie burgers in whole wheat wrap, 2 bananas, 1 wfpb muffin
Snacks: bowl of cereal & almond milk
Exercise: 75-minute hike

Notes: 176 minutes exercise, 5 days per week
Becoming more consistent with the food. I am working towards having non-starchy vegetables at at least 2 meals per day, raw or cooked.

[sirdle]

An insightful and very important observation...

I definitely do better with variety. There are times in the past that I've spent less time and had little variety (1-2 dishes). The result was always boredom after the first 2-3 days of eating the same food

... and a well-rounded solution!

I am planning to do this [set aside 3-4 hours to prepare several dishes] every weekend and have enough prepared to have some excess so I have more variety as time goes on. I'm focusing on creating the healthy habits of food preparation and now regular exercise.

This might be a little tricky to implement, and will take some trial-and-error, but once you've got it nailed down it will become much easier.

Wishing you peace and balance.

Cheers,
sirdle

P.S. It might make your weekly template more readable if you inserted a blank line between days... and maybe make the days bold? Just a suggestion.