Thu, Aug 29, 24

 18:33 10-15 min

I went to the gym today

it was my 3rd power workout this week. they were all at gyms in Tel Aviv. (for the soul)

I was 4th time at the gym for a walk-run of 30 minutes.

I finally bought a quarter of a watermelon, and on the same occasion I bought mangoes

I ate a whole tomato and cucumber

tiredness is hard to change with something that is not sleeping

I weighed myself today

I measured my circumference today

I smoked today and chewed gum afterward.

I ate a watermelon not on an empty stomach

I should run tomorrow as well

and let's check when there are yoga lessons 

right now? right now. tomorrow there's a yoga class at 11:15. 

I'm a bit tired and planning a late night tonight

I'm not sure I'll get some sleep before 22:00

my back is aching

I should read in English and do something useful

maybe I'll smoke and get some sleep

at this point, I should switch to questions and answers

q: how's your try trial to lose body fat?

a: it's not working yet.

q: why?

a: I need to rest

I need to write about my relationship

I need to treat myself and heal myself

it's like the egg and the chicken.

I suffer because of my choices and I make my choices because of poor results.

1275/30295

Wed, Aug 28, 24

 18:20

I ran today. I did run-walk at the gym, on a treadmill, 

for half an hour. I ran for 1 minute and 1.5 minutes and 2 minutes sessions.

at the moment I'm having black tea, mint from my pot and vegan milk. no cig. 

I feel pressure in my belly.

since the time zone change and the jet lag, my bowel movement time is unsteady.

unnormal. 

tomorrow I plan to go to the gym for my 3rd power workout of this week. 

today after the run I had 

pastries: spinach, potato, mushroom, pizza, eclair, boiled egg, coffee almond milk, and cig.

I should read about health, get inspired, use the helping tools, 

yes, I have many things to do

to organize the apartment

I'm afraid of many things 

like losing my health

losing jobs

not having water, food, shelter, war, destruction, 

maybe I should ask directing questions (/targeting questions?)

q: what are your goals?

a: 

lose body fat

to stick/ adhere to healthy eating 

keep the fat off

help others do the same

q: what is your plan to achieve these goals?

a: 

in my leisure time, I take action towards these goals

like weighing my body, measuring the circumference of my waist

writing it every day, I have a table for my weekly goal, every Sunday, I weigh myself and write the result. then, I deduct 0.5 kg as the next Sunday's goal.

I read the book by Robert Cheeke

I rest when I'm tired

I try to sleep an adequate time 

I wear a bracelet with the initials: LTYB (listen to your belly)

I bought tomatoes, cucumbers, apples and grapes, 

I bought tofu

when I eat sandwiches, it's only 2 slices of bread.

I succeeded with Your help to have tea and not coffee without a cig. 

I should cook. I have canned beans. I can cook rice and add the beans.

I finished the cucumber that was left after finishing my open sandwiches. 

1274/30295

Sat, Aug 17, 24

 12:43

I should 

I give myself homework: instead of coffee, purchase/ order for one time tea/ green tea/ herbal tea. 

15:42

Mistake #1 I added too much dressing to the salad

Mistake #2 now I’m full although there’s food on the way 

I should have eaten less food

Fri, Aug 16, 24

 11:20

it's Friday

Next Saturday, in 8 days, I'll fly back to Israel with Your Help

to different circumstances

I have about 10 days, including the landing day

of these circumstances

there's a half watermelon

a late night going out is planned

a morning service is scheduled for tomorrow

there might be a going-out night tomorrow as well. I plan to go to a temple on Sunday afternoon.

and then, there will be Monday to Friday

and then we'll see what's going to be on Friday evening and night. we might stay over in New York.

I walk. this is my main exercise.

I try to listen to my belly 

At the same time when my belly tells me it's full, my head suggests me to eat this and this and this.

my head suggests I have pizza

I need to learn to observe it

not be loud about it, because then it might hear encouraging feedback

I should tell myself then:

not now

I'm not hungry

my body doesn't want it now

I'll feel bad if I have it

have water instead

have celery, 

at the moment I'm not hungry

I prepared 3 bowls to cut the watermelon into.

I have many tools to use

reading Cheeke's book

watching YouTube

getting motivated, inspired, and working in health-promoting

Instagram, email lists, people, websites, podcasts, X, tik-tok, Facebook, Facebook pages and groups, 

books, 

I didn't have a partner for the gym

In Israel, with Your Help, I'll return to the gym, in Tel Aviv.

I'm tired

having coffee, cig and a chocolate protein snack today didn't help that

there's stress in my belly at the moment, and I'm tired.

my goals

lose body fat

keep it off

eat healthily 

help others do the same.

how will I reach my goals?

tips

move

be active

eat celery

eat fresh tomatoes

eat lettuce

take dates, prunes, and dried apricots to school, together with almonds, pecan, Brazil nuts, and walnuts.

relax, calm your bad desires, 

what can I do with bad desires?

observe them

watch them fade

contain them, feel them, pain their pain, 

hug them

pay attention to your energy level

remember that digesting takes energy

remember that different foods and different combinations take different amounts of energy

14:02 bad choice: when he doesn’t want watermelon because he wants cooked food, I offered pizza.

21:23 i think wine is not the best for me. I've had one cup. I forced myself to drink it. It’s enough. And I used the question: how hungry are you from 1 to 10? Anyway I should not have more wine soon. And write here much more often. 

22:42 I had a noodle soup and 3 small biscuit with cheese. Was I hungry before? How hungry from 1 to 10 was I before I started to eat? Good that I’m writing here!!

 

1273/30295

Sun, Aug 11, 24

 11:18

I have watermelon

my goals:

1. loose body fat

2. keep it off

3. live healthily 

4. help others do the same.

tips for myself

dedicate time to motivation

dedicate time to getting inspired

run, run one round in Kelly park

take walks

hike

record the walks

drink water

write everything you eat

write the time of the first bite every day, the time of the last bite, and calculate the night fast time

do push-ups

do squats

eat when you're hungry

choose healthy foods

avoid junk foods

love yourself

read about evil inclination, learn about it, learn how to overcome it

meditate

do your errands

dedicate time for your purposes in life

quit smoking

avoid eggs and dairy

be active

sweep the floor

meditate

listen to your belly

buy beads with letters from Dollar Tree and wear a bracelet saying listen to your belly/ stomach/ body.

read health books

read How Not To Die, Raw Food Explained, The Vegan and Raw Vegan Bundle.

get inspired

choose an inspiring healthy figure and consume his content

find a health website and read its content

watch inspiring YouTube videos

listen to inspiring lectures

you are on holiday, a long holiday. you have errands. besides them dedicate your time to your purposes in life.

keep weighing yourself daily 

measure waist circumference daily 

say 'no' to food when you're not hungry

Write an article in English, Hebrew, or in both languages about when it is not right to eat.

be courageous 

love yourself

ok

I'm drugged now. I had a coffee and a cig and a pastry and thus broke my night fast.

I did it although there was lots of fruit and I wasn't really hungry.

why am I doing that to me?

why do I eat junk food?

why do I eat when I'm not hungry?

I want to punish myself, I want to hurt myself, sabotage myself

why? and more importantly, how do I stop hurting myself? behaving like that?

why

maybe I reproduce the behavior of others toward me from childhood

it doesn't matter

How do I stop hurting myself?

meditation

lifting my spirit

I should motivate myself, encourage me, and get me inspired.

ok, do that now in writing:

Roee, you've got this

lately, you read about people who lost weight

and they were in a worse place than you are

they did it and this is why you can do it too.

I'll have to take a nap today.

journal

I should meditate

and not move during it

this is an exercise, its purpose is to practice staying still despite the forces that pull me in all kinds of directions. later, out of the meditation, I'll keep experiencing the forces but I'll be more trained to stay still and not let myself be pulled by them.

this is crazy, I have coffee, I have a cig, a pastry and that's enough to make me tired.

there's a good chance that even if I hadn't them, I'd still become tired 

but because of past behaviors.

anyway, if I'm tired, I should take a nap.

after the nap, I will dedicate 30 minutes to my Master's degree seminar work which is actually about motivation to exercise and eat healthily. 

1272/30295

Thursday, August 8, 24

 everything I ate today:

bread peanut butter chocolate banana slices, coffee creamer, cig.

6 vegan meatballs, red lentil pasta sauce, avocado lettuce salad, one dumpling with potato and cheese, sauce

mango smoothie

dates, fig delight, bread with chocolate

Mon, Aug 5, 24

EVERYTHING I ATE TODAY:

meal #1:

 time:10:50

was I hungry? how hungry was I? No

was it a healthy choice? No

What did I have? 2 slices of bread, peanut butter, coffee creamer, cig

was the quantity not too big? Yes

did I stop when it was enough? 

meal #2:

 time:14:16

was I hungry? how hungry was I? A little

was it a healthy choice? 50/100

What did I have? 

salad I made

fried potatoes

bread with chocolate

was the quantity not too big? 

80/100

did I stop when it was enough? 

I finished all

meal #3:

 time: 17:47

was I hungry? how hungry was I? Yes. 

was it a healthy choice? yes

What did I have? An apple, banana, dates, pecans, prunes, fig delight.

Was the quantity not too large? good

did I stop when it was enough? I finished. no. 

meal #4:

 time:22:45

was I hungry? how hungry was I? No

was it a healthy choice? No

What did I have? 4 slices of pizza, coke, blueberries, ice cream

was the quantity not too big? Yes

did I stop when it was enough? I finished all 

11:43 update

my goals: 

1271/30295

Sunday, August 4, 2024

 food today:

raspberry

coffee almond milk cig

peach, apple, 

dates, fig-nut delights

banana

2 slices of bread, hummus, pickle, sauerkraut, celery. lettuce, 

small doughnut with cream, chocolate

20:27 green tea, cig.

today I read about David Goggin who said you're 40% done when you feel exhausted.

well, I'm a bit exhausted now. 

my goals.

I have another basic goal.

1. lose body fat

2. keep it off

3. eat healthily 

4. help others do the same.

#2 is the new one. it's not only to lose fat but to keep it off.

I weighed myself today. I was 99.1kg. I just gain weight. 

another thing

I listen to the Fit Father podcast and a physician who is a surgeon and was interviewed said that

for perfect health, you need to

if you exercise, you tend to eat better

if you exercise and eat better you tend to sleep better

if you sleep better especially next to the right person you might have a more loving relationship and more exercise and round and round it goes

one thing impacts the others

at the moment my belly is still not loose

I should fast

I should read about fast

I should do more things to achieve my goals

I need to want to achieve my goals more.

things I should to to achieve my goals:

repeat my goals

my goals

1. lose body fat

2. keep it off

3. eat more healthily 

4. help others do the same.

more things I should do to help me achieve my goals:

drink more water

don't eat when you're tired

don't eat in the morning

write the time of your last bite

and the time of the first bite in the next morning

and calculate the fasting time 

do it every day

aim to have this fasting time 12 hours at least and then 14, 16, 18, 20 hours.

weigh yourself every day

measure your waist circumference every day

read the book of Robert Cheeke every day

use the helping tools (I know it's too general)

stand while you're in front of the computer

watch yourself in the mirror, naked, 

journal about your life

write down your thoughts, emotions, etc. 

 

exercise

eat healthily

go to bed with the right person

1270/30295

Thu, Aug 1, 24

 18:41 10-minute update 

lately, I've been looking for interviews with men who lost weight to read

I want to hear the words, from their experience

one said: stop eating something because it is tasty

I can rephrase it: tasty food is not enough to eat it

today I read that someone needed 60 days to tune his diet

he experienced headaches, withdrawal symptoms, and hunger

I gained 2 kg since I started the process

I'm here now. in Philadelphia. living with a partner for the next 3 weeks and 2 days. 

and then, with Your help, I'll be in Bat Yam.

tips for myself

stop eating

drink water

make stops to meals

don't fill your belly. know when to make a stop. save the food for later. throw the food into the trash. 

there's no compost here.

listen to your belly

look at the mirror

it's ok to be hungry

eat fruit

eat salads

cook

make salads

avoid bread

good luck.

1269/30295