Day 28: Why I Now Pause Before I Act

Jeez. Burned just 9 calories today? While this may be inaccurate, it does paint a picture of a sedentary me. A very sedentary me.

MyFitnessPal app (linked to my iPhone’s digital activity tracker) tells me I walked 1,506 steps = 9 calories. No points today for cleaning nor cooking as I didn’t do them today. Driving does not count.

Here’s how I fared today:

July 4, 2017

Goal: 1200 calories

-Food: 1398 calories

+Exercise: 9 calories

=Remaining: -189 calories

It’s the 28th day of my weight loss project, and I’m telling you, each day presents a new challenge. Today, it’s about eating out.

I had a scheduled 5:30pm meeting at Starbucks. My first challenge: what to drink.

Here’s how my mind flowed from one idea to another:

“I’m at Starbucks, I should get coffee.”

“Naah, they have a lot of non-coffee drinks.”

“How about some hot green tea like what you had the other night?”

“Naah, it’s too boring. I want something I enjoy drinking. Like maybe a Caramel Macchiato?”

“But milk has so much fat!”

“But I can have it non-fat, right?”

“Yeah, but it doesn’t taste good.”

“True. How about one of these bottled fruit juices? It says, “no added sugar”.”

“Naah, it still has sugar. It’s a fruit.”

“Fine. How about this soy milk? I love soy milk! It’s been a while since I had one of these.”

“Oh yeah, this is something I would enjoy.”

“Soy milk is healthy. It’s a good source of protein.”

“Great, I’m getting the Vanilla.”

Turns out, this is the nutritional content I got from my Silk Soymilk Very Vanilla:

Silk Very Vanilla Soymilk Nutrition Label

So I finally had something to drink. I looked around and there were no available seats left. Had to move to the cafe next door, which was virtually empty: J.CO Donuts & Coffee.

My next challenge: what to eat.

Whenever I am at a J.Co store, I only buy Alcapone. It’s the one with almond slivers on a blanket of white chocolate. Happens to be their bestseller too. So I got a piece.

After paying, I realized they also sell J.Cool Fat-Free Frozen Yogurt.

“Oh, yogurt. I need probiotics in my body!”

“Hey, not all frozen yogurts are health. Haven’t you read all the myths online?”

“Nope, but I think this is better than a donut. Don’t you think?”

“Well, yeah. Maybe.”

“Oh, and I get a free topping. What should I get?”

“Forget those KitKat bars. Get some fresh fruits.”

“How about strawberries? They’re sexy AND healthy.”

“Just order.”

You see, conversations like this happen in my mind many times a day. And more often than usual whenever I’d eat out.

But I guess what’s important is the act of pausing before acting. Don’t just let impulse take over, but take that pause to reflect and think a bit. I’m sure you’ve read all the stuff out there about nutrition, what to eat, what not to eat. Ultimately, the choice is yours alone.

Finally, here’s the rest of what I had today:

Breakfast: coffee, cheese bread

Lunch: Brown rice, mackerel in turmeric oil

Afternoon Snack: Silk Soymilk Very Vanilla, J.CO Alcapone, J.COOL Frozen Yogurt with strawberries

Dinner: Brown rice, mackerel in turmeric oil, homecooked Gambas Al Ajillo, Starbucks Banoffee Pie

Water: 1000ml

After 28 days, I feel like the same person who has a voracious appetite. But what I notice is I now tend to pause before I decide on anything food-related.

It allows me that fraction of a second to use my reason, along with my heart, in making decisions.

And for me, that’s progress.

Day 22: It’s Officially Shrimp Season!

After learning about the good news that cooking is an exercise I can consider in MyFitnessPal app, I now consider it as part of my regular activities.

Here’s my stats for today:

June 28, 2017

Goal: 1200 calories

-Food: 1258 calories

+Exercise: 57 calories

=Remaining: 0 calories

At this rate, it will take some time for me to lose significant weight. If I really want lose the 20 pounds I initially targeted, I NEED to move some more. Beyond cooking and cleaning the apartment.

For now, I consider this an achievement to stay in my allowed calorie-zone (1000-1200 calories per day). I feel I have enough energy to go through my day, so that’s fine.

Some may argue that calorie counting is not exactly the best weight loss plan out there. Well, maybe they’re right. But my goal, aside from to lose weight, is also to know what I am eating, and what nourishment it gives my body.

Using the app allows me to determine the nutritional content of what I eat, and I think that’s a good start. Having a high LDL cholesterol count is something I want to address, so it’s a must that I track the fat content of what I eat.

Anyway, here’s what I ate today:

Breakfast: coffee, gluten-free cornmeal muffin

Lunch: Brown rice, leftover Sinigang na Hipon

Afternoon Snack: coffee, gluten-free cornmeal muffin (I still have some in the fridge, help me finish this!)

Dinner: Brown rice, spicy prawn kimchi stew with tofu

Midnight Snack: roasted almonds

Water: 1000ml

Hmmm, I notice I’ve been drinking less water. Gotta aim higher to drink 2000ml a day!

What else? Today I had too much carbs, thanks to the 2 cornmeal muffins I ate today. Plus my usual brown rice. Total carbs today was 18g beyond my target of 157g, or approximately 52% of my entire meal. Was that too much?

Anyway, I also went beyond my protein target. Consumed 70g in total, my target being 63g. My protein sources today were the shrimps and tofu.

I’m using a lot of shrimps these days in my cooking because I have a lot of them in my freezer! Somebody gave them to me, which is perfect since I love shrimps -I can really overeat I don’t control myself.

According to Health.com, shrimps are low in calories, and also high in cholesterol. They are very low in saturated fats, and doesn’t contain trans fat, unless it’s been fried or cooked in a way that adds trans fat. With that, I limit the portion and make sure I only use olive oil when I cook my shrimps, either boiled or sauteed but never fried.

Watch out tomorrow for my next post, and expect to see more shrimps in my diet.

Bye for now, it’s time for me to prepare my lunch.

Day 17: Ate Too Little, Ate Too Much Carbs

Today was a rather challenging day for me. I had lots of calories remaining at the end of the day, but my macros was so screwed up: 72% carbs, 18% fat, and 10% protein.

I had a total of 164 g of carbs, over a target of 151 g. Is this really a big deal? Eating 13 g more than recommended? Am I overreacting? Sometimes when I encounter cases like this, I get confused.

So I try to just focus back to my metrics:

June 23, 2017

Goal: 1200 calories

-Food: 914 calories

+Exercise: 9 calories

=Remaining: 295 calories

Ugh. I didn’t eat “enough” YET I had too much carbs. What was I eating today???

Breakfast: coffee

Morning Snack: cheese bread, 2 pieces

Lunch: Rice porridge with a few pieces of chicken meat, and some fried tokwa cubes

Afternoon Snack: a piece of banana

Dinner: Brown rice, Grilled Chicken, Nissin Cup Noodles (Spicy Seafood), and some boiled sweet potato.

Midnight Snack: another banana

Water: 1500ml

That rice porridge (which I didn’t cook but just bought from somewhere) provided 28 g of carbs. I should have adjusted my rice for dinner to catch up, but I didn’t.

Apparently, I ate too little protein too. The fried tokwa gave me 4.4 g, the grilled chicken breast 3 g, the sweet potato 0.7 g, the 2 bananas 1.2 g, and 4 g from the noodles in cup.

How do I fix this?

I need to look for more high-protein, low-carb foods and add them into my diet. That’s my game plan.

Progress, not perfection.