Mon, Jul 1, 24

 9:36 update

I ate an apple

mushroom burekas, potato burekas, spinach burekas, coffee v milk, cig

my goals:

lose body fat, eat more healthily, help others do the same

how:

3 runs a week, 3 power workouts a week, 1 yoga a week

run-walk with the dog, at the beach, on the way to the beach

drinking water

making a vegetable salad: cucumber, tomato, lettuce, tahini, chia seeds, walnuts, carrot, 

listen to your belly - wait till you're hungry - choose a medium amount of healthy food - eat - get back to listening and waiting for hunger

read health content

meditate

be active, walk, stand, don't sit too much 

weigh yourself, measure your waist circumference every day, and write it down in one place

read the book of Cheeke

stand barefoot on the grass/ sand

go to a yoga lesson once a week, at least

be interested in exercises

experience one bodyweight exercise a day

eat less

1248/30295

Exercising June 30-July6

 plan: 1 yoga, 3 runs, 3 power workouts at the gym

Sun

Mon

60-minute Strength training at a gym in Tel Aviv.

Tue

Wed

60-minute Strength training at a gym in Tel Aviv.

Thu

Fri

60-minute Strength training at a gym in Tel Aviv.

Sat

done:

0 yoga

3 Strength

0 Endurance

1247/30295

Mon, Jun 24, 24

12:42 10 min update

I watched a short scene from a movie or a series, about a gay couple and another gay guy. 

they were totally fit. extremely fit. not a bit of fat was on their body.

today I had

potato burekas

mushroom burekas

chocolate pastry

coffee 

cif

a walk

coffee with almond milk

peaches.

I try to listen to my belly

I took off the posters that were pasted on my closet

I'll stick them back now. 

I hung them. "listen to your belly"

good luck

I'm going to eat: 

salad 

a sandwich or 2 with schnitzels.

dates + walnuts 

1246/30295

Sun, June 23, 24. 17 Sivan, 5784.

12:25 10 minutes update

I was at the gym. there was a very fit guy there, who worked out seriously doing dips with extra weight.

I started with the leftover cornflakes + v milk.

this Friday I host a vegan Shabbat dinner.

I had potato + mushroom burekas that were tasty, a small chocolate pastry, coffee with v milk, and a cig (part of it). then I went to the gym.

I don't have tofu. I have v schnitzels. I don't have v protein powder.

I checked the protein website, but need to see if I'm flying first.

14:04 5-minute update

I ate 2 sandwiches ( 4 slices of bread) with v schnitzels, raw tahini, mustard, red bell pepper, and cucumber. I have extra bread. Another Chala bread is frozen in the freezer.

it was the first time I opened the schnitzel package. there are many pieces.

I'm full now. I ate earlier a few plums. 

I need to buy only 2 kinds of fruit next time, not 6 as the last time, so I won't throw food away.

I should see what I have and don't have.

I have mango, peaches, dates, walnuts.

I should fill the menu column in my daily paper.

I returned to write everything on one page.

it's new that I intend to write more here in the blog. more often.

even 5 minutes after a meal is a step forward.

1245/30295

Exercising June 23-29

 plan: 3 power, 3 run, 1 yoga

Sun

1-hour power workout at the gym in Tel Aviv

Mon

walk on the treadmill at the gym in Tel Aviv - about 20 minutes. 

Tue

Wed

Thu

Fri

Sat

done: 

1-hour power workout at the gym in Tel Aviv

1244/30295

Sat, June 22,24

 23:00

My belly is full. A thought: coke ice cig. 

My body needs water fast.

Mentally I don’t feel well.

I should create positive encouraging thoughts.

23:15 I had some coke and cig

I must fast

tomorrow I'll wake up to the summer holiday and the chores of my master's degree

I should water fast till I'm hungry

and then choose fruit 

salad

sandwich

and listen to my belly

unpleasant emotions should not be compensated by junk food and overeating 

1243/30295

Sun Jun 17, 24

 weight: 97.1

belly circumference: 112.1

13:24 p.m.  5-10 minute update:

it's 13:27. I'm home. I did 1-hour power workout at a Tel-Avivian gym. 

but before I went to a bakery, and had: an omelet sandwich with cream cheese, cheese pesto pastry, potato burekas, 2 chocolate pastries, coffee v milk, and a cig.

my menu for today:

1. apples, apples with v protein powder smoothie

2. dates and walnuts

3. I can cook: rice, lentil, soy chips, carrot, sweet potato

4. I have hummus from yesterday, pita, vegetables: cucumber, pickles, tomato, fennel, red bell pepper, lettuce, mint, 

5. bread + tofu

6. bread + v schnitzel 

7. vegetable salad + tofu

8. water

9. I can buy a quarter of a watermelon or a melon

10. herbal tea, blueberries, tilia, mint, 

my goals:

lose body fat

eat more healthily

help others do the same

how will I achieve my galls?

listen to your belly

water fast till you are hungry

choose food from the menu

stop before you get full

repeat

read for 30 minutes Cheeke's book

return to running 3 times a week!

you can run at the gym 

you can run with Levana

you can run alone

you can run in Tel Aviv promenade

you can run barefoot at the beach

you can run at Bat Yam promenade

1242/30295

Exercising Jun 16-22

plan: 3 power workouts, 3 run 

Sun

Mon

60-minute power workout at Tel Avivian gym

Tue

Wed

Thu

Fri

Sat

done: 1 power workout, 0 runs

1241/30295

Thu, Jun 13, 24

 I ate:

5 peaches

later: I finished yesterday's coffee + cig.

10:17 My belly is bloated.

I had 2 bowel movements today. 

I should keep following my belly's sensations. 

19:40 update:

I got hungry. so, I went to eat out. I ate hummus + 2 pita bread, olives, onion, pickles. and then a small chocolate pastry. 

then, although I was exhausted, I did a 60-minute power workout at the gym.

that's it. 

So, I think of making a change. instead of a small box in my daily paper for the menu, I should have it in a whole paper together with what I ate. 

yes, I think it's better. I hope I'll remember tomorrow to do the same.

when will I run?

my goals:

eat more healthily

lose body fat

and help others do the same.

current weight: 97.5 kg

current belly circumference: 112.1 cm

tips to achieve my goals:

- take food with you if you go out and eat it

- take the daily paper with you, with a pen, and update what you ate and what foods from the menu you used.

- choose your foods, foods from the menu

thoughts I should have:

- I must control my eating

- when there are free foods, I must eat moderately 

- I want to be thin, I want to be thin, I want to be fit, I want to be slim, I want to be jacked, I want to be shredded, I want to be muscular, I want to be lean. 

I should add the latter to the mantras. 

I've reached my goals what do I think, do:

1240/30295

1239/30295

Wed, Jun 12, 24

finally, I made a salad. it was tasty. 

I was at the gym for 30 minutes. and it was on Monday. let me update the entry.

and yesterday I walked about 8 km with my dog.

I write daily in a menu block on my daily paper 10 meals I can eat. today I marked 2 V there.

I think it helps me be aware of the healthy choices I have.

it's hot. I should try to run sometime. maybe I should take the dog to the beach, release her there and run there a little. or, I can try without her. at the gym or out.

my goals:

lose body fat

eat more healthily

help others do the same.

tips for me to get these goals:

1. make a salad every day

2. buy watermelon and other fruits and enjoy fruit meals

3. if there is free food, like an event, you must better control yourself. take not more than a second. Eat more fruit and vegetables there. start with them. 

thought I should think:

- when am I going to run?

- I should do chin-ups and pull-ups next time at the gym with the gloves.

- I should have the mantras more available. maybe on a paper note in my phone case.

if I already reached my goals, how would I act and think?

I would fast till I was hungry

I would eat less

I would better chew and grind my bites

I would slow down my eating

finally, I'm so hot and fit

I have a great body

it's easy for me to find partners for playing. on the apps, it takes a very short time. 

finally, more clothes fit me

and I need to give away all the clothes that are too big

students better listen to me

people ask me how I lost 23 kilograms

I have the knowledge and I share it. it was one of my goals.

finally, I touch myself and I don't have boobs, but a tight chest. I don't have a big belly but I feel my abs.

1238/30295

Sun, Jun 9, 24

 food plan:

apples, 

apples + mint + vegan protein powder

3. lentil soy chips rice dish + sauce

4. cook: carrot + sweet potato

5. dates+ walnuts

6. cornflakes + v milk

7. salad  + tofu (tahini, lemon juice, chia seeds, cucumber, tomato, beet, carrot, lettuce, fennel, red bell pepper, onion)

8. bread + tofu

9. herbal tea

10. buy more fruit: melon, watermelon

11. buy hummus from a restaurant and eat it with lettuce, tomato, fennel, cucumber, beet, carrot, onion, red bell pepper)

12. water

exercising plan: gym/ run-walk

1237/30295

ExercisingJun9-15,24

 plan: 3 power workouts, 3 run-walks 

Sun

Mon

30 min Gym

Tue

Wed

Thu

60 min gym power workout

Fri

Sat

done:

0 power

0 run-walks

1236/30295

Sat, Jun 8, 24

 I had 2-3 falls today 

the last one:

chocolate croissant, (coffee v milk, and cig)

before: hummus, 2 pita, lemonade, 

before: at the synagogue: egg, cake, cookie, wine, whiskey, 

my goals:

eat healthy foods

lose body fat

help others do the same.

my tips, ways, advice:

1. write everything I eat

2. write down the food plan for tomorrow and carry it in my bag

3. look at it from time to time during the day

4. weigh myself, 

5. measure my belly circumference

6. check my balance and credit card use

7. 5 minutes naked in front of the mirror

8. read the article about health, and post it with one idea that touched me

9. read the helping tools

10. go to the Tel Aviv promenade, take a walk, wear running shoes, run a little, do it with yourself or Levana, enter later in the sea.

11. read Cheeke's book for 30 minutes

12. dedicate 1-2 hours for statistics

13. listen to your belly, listen to your belly, listen to your belly

14. eat your food, eat at home

15. write everything you have, all the foods you have, on a piece of paper, and update it with the food plan for tomorrow. if you run out of milk, delete milk. 

16. enjoy the silence

17. pray

18. write about your relationships

19. read about relationships

20. reach loose belly and keep, by eating when you're hungry

by eating slowly and grinding every bite

by stopping to eat when it's just enough

by choosing light and healthy foods

by having smaller portions from the beginning

21. take a nap in the afternoon

22. go to sleep soon

23. eat apples, lettuce, mint, red bell pepper, cucumber, sweet potato, tahini, lemon juice, herbal tea of blueberries or berries, eat the rice lentil soy chips dish, have water, take a tea bag and a cup to school, 

24. take food wherever you go, arrange it respectfully

25. eat bread and chocolate at home

26. eat vegan diet

27. take B12

1235/30295

Fri, Jun 7, 24. 1 Sivan, 5784

 20 minutes

I try to listen to my belly seriously for a few days or more.

my mantra is: listen to your belly, listen to your belly, listen to your belly. 

another mantra is: I have food (at home), I have food, I have food.

I went shopping today

'cause I'm going to a dinner and I was told to bring a salad

so, after the gym (which was after a pastry, coffee, and a cig, which was after a watermelon)

I went shopping and bought more foods

I also cooked, which I didn't do for a while (I should put the pot in the fridge)

I can offer my dog to taste it

in 1 hour and 18 minutes, dinner is starting.

The watermelon ( I bought half, on what day?) could be better. but I ate it. and didn't grind it enough, and ate it over the pastry, coffee, and cig.

yeah, so today I ate:

watermelon

chocolate cream pastry, milk coffee, a cig

1-hour power workout at the gym in Tel Aviv, 

watermelon. 

that's all. it's 18:47. 

I cooked white rice, lentils, and soy chips. 

I bought: 

beet, carrot, onion, fennel, tomato, cucumber, sweet potato, vegan milk, bread, arugula, 

I have tofu, pickles, lettuce, 

I must find that table or formula of Dr. Fuhrman of what should be my belly circumference for my height and sex.

OMG, I'm supposed to make the salad soon. and take the dog for a walk. 

let's see.

I'll finish here and start working. 

so, I weigh 98 kg and I want to reach 74 kg.

I should eat much less, and let my body use all the extra fat as a fuel source. 

I should eat less, listen more to my belly, and aim to reach the state of loose free belly sensation. 

autophagy and lipolysis are welcomed.

I gained a lot of extra fat in the past years. 24 kilograms. if I lose half a kilogram a week, I'll be 74 kilograms in a year.

To sum it up, I think I'm on a good wave. I hope to stay on it. 

1234/30295