Saturday, June 21, 25

 I ate 2 cakes, 1 cookie, and 2 crumbs of chocolate pastry. 

I also ate potato burekas, cheese burekas, chocolate pastry, and two yellow cheese slices today. 

I smoked today. 

I ate 2 bananas. maybe 2 cherries. lettuce with the bananas. cucumber, tomato, red bell pepper, 

bread, hummus. green tea, coffee. 

I walked. it's 19:34 and my belly is bloated. I didn't touch the watermelon today, although yesterday I thought it would be the first thing I should eat today. 

I watched some videos, listened to some podcasts, 

What do I miss in doing to start losing fat?

I should turn more to water, take a bottle of water wherever I go

Keep listening to your belly.

Think about that watermelon as your next meal.

buy apples

There's a banana in the fridge and frozen bananas in the freezer

There are cherries

I need to buy cucumbers

Make a salad and check how the cilantro and parsley are

Three more tips for myself:

1. learn about losing fat. Use ChatGPT. 

2. Write about your life. Journal.

3. Weigh yourself every morning. 

 

Friday, June 20, 2025

 I admit I bout a lot of junk food today.

but I listen to my belly and eat from it moderately.

I ate a banana and lettuce for breakfast and had an apple at the beginning of my lunch. I walked the dogs twice. I split the rice on my plate into two portions and ate only one portion. 

From the pastries I've bought, which is a great bad choice, I've eaten 3 so far. For breakfast, I had one savory pastry and one sweet pastry. 

I watched a documentary about healthy vegan athletes. 

And now I'm tired again. 

There are cherries and watermelon at home. The lettuce I bought doesn't look so good. 

Oh, I didn't eat bread, but rather lettuce with four mini burgers or balls/ patties.

so what are my tips for the continuation of this day and tomorrow till I'm back in here?

listen yo your belly

water, water, and water.

consume more motivation and inspiration.

move, take another walk, do some sit-ups, push-ups, squats.

Thursday, June 19, 2025

 Thoughts I should have, which could help me lose body fat and eat healthily.

listen to your belly

You can write everything you eat on paper, and later, picture and load it into the document.

and thus see the daily picture you create.

maybe it will give me a motive to put more effort into this picture.

I'm again tired. after this, I should go to sleep.

now.

continuation

Thoughts that will help me lose fat and eat more healthily.

rest, take rests

ok, I rested, I ate too much, I went out and walked the dogs, but returned and had 5 slices of cake.

so, I didn't rest enough

I ate too much

and I gave up

what do I need to change? my mindset. my thought. that is what this writing exercise is all about. 

I'm tired now. I'm not going to sleep right now. The column where I write what I did is still too empty. 

Wednesday, June 18, 2025 - thoughts I should think

 15 minutes. 

Thoughts I should think to help me lose body fat and eat more healthily.

I bought bread, chickpeas, 

I didn't buy tofu yet, and I added olive oil to the shopping list.

I had lettuce and fresh vegetables today in two meals. I consumed inspiration for 20 minutes. I'm doing this writing exercise.

I went out to move my body, folded the dried clothes, and washed the dishes.

home exercising. I can do just one exercise. 

I will probably take a walk later with the dogs.

I need to journal and write about my relationships.

I ate 3 yellow cheese slices. I bought it. and I should stop buying food for other people, especially if they didn't ask me to buy it,  and it's not part of my diet. 

At the moment, 19:11, I'm full and tired. I think I should take a walk or otherwise take a rest. 

I'm tired, but I'm sitting here answering this question. 

Can I run today? Yes. if I walk the dogs, I can wear sneakers and run in the field.

When can I exercise? In this room, right after this writing.

I wrote everything I ate today. I might eat vegan yogurt as well. 

It's been a while since I've touched protein powder. It's there. I still have it.

I cut vegetables today and yesterday. I should cut a proper salad tomorrow. 

Tomorrow I have remote learning and then I'm going to the police station and to fuel the motorcycle.

Instead of eating, when I'm not hungry, I need to choose other satisfactory things.

I can write about my cravings and what I choose instead of fulfilling them.

I should return to weighing myself daily. 

what thoughts should I think to eat healthier and lose body fat?

 

Tuesday, June 17, 2025

5 minutes – what thoughts should I think to eat healthier and lose body fat?

I need to rest and go to sleep when I’m tired.

if my belly is bloated, I need to stop eating

It’s 20:21. I shouldn’t eat till tomorrow. Only water.

There is yellow cheese at home, but I don’t have to eat it.

I’ll buy bread, milk, tofu, and chickpeas.

There are bananas, apples, and frozen bananas at home to eat.

There is pressure in my belly, so I must waterfast now.

Monday, June 16, 2025 – 12 minutes

 Monday, June 16, 2025 – 12 minutes

tips for myself to lose weight:

you’re not hungry now so don’t eat

you’re tired so go to sleep

there are many apples. There are bananas.

Keep getting inspired and create content too.

take the water bottle with you, everywhere you go.

you’re belly is full now. water-fast. until your belly is loose.

there’s time to eat and time to fast.

eat other things, which are not food. write them in the list of the things you’ve eaten.

it can be a song, 10 minutes on Instagram. a video on YouTube. etc.

stand. work on your computer while standing.

work, read, learn, do your homework, do your work, get prepared for your work, and the lessons you give.

Write the feelings and sensations you have in your body.

take walks. run. go for runs. exercise at home. quietly. Don’t be ashamed of it. There are easy exercises you can do at home.

Eat potatoes, cook potatoes, bake sweet potatoes, and eat the cooked food you’ve cooked today. 

Sunday, June 15, 2025

 Sunday, June 15, 2025

Tips for myself to lose body fat. 20 minutes.

write everything you eat. if you eat cookies, write the number of cookies.

exercise. do some exercises at home if the gym is closed. check whether the gym will be open tomorrow. but you can do push-ups.

Here are 10 exercises you can do at home tomorrow:

https://www.youtube.com/watch?v=UIPvIYsjfpo&ab_channel=RowanRow

 

neck pulses

neck rotations

Arnold rotations

chest expansion (Lateral)

chest expansion (front)

 

hip rotations

Side to side are expansions

side lunge pulse

knee to chest

Squat rotations reach the sky

 

move your body

walk the dogs. I start giving lessons at

10:30, 13:00, 15:00, 17:30

So, I’m free in between for walks and home movements.

I can give titles to my meals. For example, meal number one, meal number two.

I should update the food document and the table daily.

I should run. I can walk the dogs in the morning with their harnesses and the remote control of their collars. I can wear sneakers and run around the football field.

I should listen to my belly. There shouldn’t always be for in the GI tract. It can be empty at times, and I may feel hungry sometimes. Think about all those athletes who count their calories and cut their allowed calories to get into shape. They live and experience hunger, and they work out. So, if they can sacrifice their cravings, I can too.

I think I should dive deeper here. 

Sat, Apr 26, 25.

 16:26 15 minutes

Yesterday at the Sauna, I saw a fit man in his 50s maybe. His body was perfect in my opinion.

no belly. nice muscles. this is the body I want. 

what does he do, in my opinion, to maintain such a body?

1. (I listened to the Napoleon Hill podcast this morning, where he used a lot of inventories)

He doesn't overeat.

He listens to his belly. He knows when to stop his meals. He knows when not to start a meal.

2. he eats slowly. He grinds his food with his teeth well. 

3. He works out at the gym. He does strength training around 4 times a week. 

He does cardio training, around 3-6 times a week. He runs/ does elliptical trainer)

4. He avoids too much junk food. He might eat it, but sparingly. He knows how much he's allowed. He knows when to stop.

5. He drinks water. 

6. He sleeps well.

7. He eats fruit, vegetables, and salads.

8. It's easy for him to say 'no' to food offers.

9. He doesn't have emotional eating. 

10. He controls his eating.

11. He is not addicted to food. 

1356/30295

Wed, Apr 16, 25

 8:56

insights

Lately, I have dedicated more time to the blog and less to learning and inspiration. 

I should change it.

15:35

My belly is bloated

I didn’t eat bread today

I’m at the airport

The flight is in 3:29 hours

We don’t have food

Just water

We should buy food for the flight

Tomorrow I’m spending time with my family 

And on Friday we will take a train to Bat Yam

Next week on Sunday is routine. 

Work, gym, CrossFit, cooking food, making salads, eating fruit, listening to my belly

Getting inspired, learning about health.

I should eat green leaves, sprouts,  spinach, baby leaves, 

Green onion, parsley, cilantro, mint

I should grind the food well with my teeth

Eat slower

My goals:

Eat healthily 

Lose fat

Keep it off

Help others do the same

How do I reach my goals?

I engage myself with mental activities

I journal and pray

I weigh myself 

I make sure I have healthy food nearby

It rarely happens when my body shakes because I don’t have food

Yesterday I was hungry, without much food, and not close to food. I also had a way to walk. The feeling of needing food passed after a while. 

I should write here.

17:47 I had banana, mango lassi, a bowl with rice, vegetables, and tofu

For today I have an apple and water. My belly is full. 

1355/30295

Mon, Apr 14,25

 My Diet 19 rules

1. Write 30 minutes in total daily on my blog.

2. If my belly is digesting, and has a content, I water- fast.

3. Minimum- 0 cigarettes.

4. Maximum vegan diet.

5. Minimum bread. On Passover a little matzah. 

6. I should take water with me everywhere. I bought that white bottle, and I should fill it, take it with me, and drink from it a lot. 

7. I weigh myself daily when I can and write it in one place.  All the measures. 

8. I read my rules and edit them once a day.

9. Fruit meal a day.

10. Green salad meal a day. Mint, lettuce, spinach, arugula, celery, baby leaves, sprouts, cilantro, parsley, etc.

11. Maximum homemade food.

12. Consume a lot of motivational and inspiring content daily.

13. Write everything I eat.

14. In a restaurant, I order 1 dish. If I hadn't my salad on this day yet, be it a salad. 

15. 3 times a week 1 hour gym. Once a week CrossFit till I finish 8 entrances. Then I consider registering with BetterMe.

16. I read about health scientifically. 

17. I reach a loose belly sensation and keep it 24/7.

18. I take a hat, sunglasses, and a white light shirt on sunny days. 

19. I aim to practice yoga once a week.

12:55 My belly is full

I must water fast now

My partner is hungry more often

I should not eat whenever he’s hungry

I should eat slowlier

Thoughts of someone who loses fat

I will buy apples

I need a fruit meal every day and today.

I should return to running

I might register with BetterMe

Then I can work out at the gym with it

Or in my living room

Or in an outdoor gym.

I should imagine myself as thin 

I should reach ( by listening to my belly) a loose/ empty belly and keep it 24/7. If means two things. First, I must stop when I sense I carry some content. Secondly, I should avoid food when I have content in my belly. 

I should journal too

I need to stand now and walk to move the food I’ve eaten through my GI tract.

It’s 9:00 pm. We are at a restaurant waiting for 2 vegan dishes. Again in an Asian restaurant. I was interested in a fresh salad option but the waiter told me it was not satisfying. 

1354/30295

Sun, Apr 13, 25

 13:17

Today I had 2 pears. Coffee with oatmeal milk. 

My belly has a content now

So it’s not the best time to eat

But I’ve order food.

I intended to order a salad with green leaves

But I ended ordering a cooked food dish with rice and vegan protein and a side of a salad. 

Now I’m going to review my rules. 

My Diet 10 rules

1. Write 30 minutes in total daily on my blog.

2. If my belly is digesting, and has a content, I water- fast.

3. Minimum- 0 cigarettes.

4. Maximum vegan diet.

5. Minimum bread. On Passover a little matzah. 

6. I should take water with me everywhere. I bought that white bottle, and I should fill it, take it with me, and drink from it a lot. 

7. I weigh myself daily when I can and write it in one place.  All the measures. 

8. I read my rules and edit them once a day.

9. Fruit meal a day.

10. Green salad meal a day. Mint, lettuce, spinach, arugula, celery, baby leaves, sprouts, cilantro, parsley,  etc.

11. Maximum homemade food.

12. Consume a lot of motivational and inspiring content daily.

13. Write everything I eat.

14. In a restaurant, I order 1 dish. If I hadn't my salad on this day yet, be it a salad. 

15. 3 times a week 1 hour gym. Once a week CrossFit till I finish 8 entrances. Then I consider registering with BetterMe.

16. I read about health scientifically. 

17. I reach a loose belly sensation and keep it 24/7.

18. I take a hat, sunglasses, and a white light long sleeved shirt on sunny days. 

19. I aim to practice yoga once a week.

I don’t have something to add right now. I’m waiting for the food but I’m not hungry. I’m tired of this behavior of mine. If I want to be thin I must obey that rule. 

The problem is that at 4 to 9 we are going to a party where there is no food. This is why I thought to have lunch before it. 

Where can I work out? In a park. Today we were in a park. At least I walk a lot. 

I must listen to my belly. It will be best for my weight loss. I have my laptop with me. I can read Cheeke’s book. 

I can search for specific tags on Instagram. 

19:11

My partner us hungry. I'm tired of walking. There is food in my belly. We've ordered 2 vegan bowls. I will eat slowly. We share these dishes. 

I'm going to read again the rules. And edit them. And copy them. 

We ate at a vegan Japanese restaurant 2 dishes and 1 dessert.

It’s 2:58 am on Monday now. We've just returned home. 

I had a banana. 

1353/30295

Sat, Apr 12, 25

 I started the day with a sandwich of omelette and spinach, chocolate croissant and coffee with soy milk. 

I wanted to eat leavened bread before Passover. 

It’s now 14:48. I have 2 apples. I want to eat them first. I also have water and I drink it. 

Since it’s hard to fall asleep during the day, I should meditate. 

I want fruit meal a day and salad meal a day before I eat other things.i don’t like  the figure/ shape of my body became. 

I need 30 minutes a day of writing in my blog. 

Let’s start 

My goals 

To eat healthily, lose fat, keep it off, and help other do the same.

Now I want to concentrate on helping others do the same.

My inspiration post: 

A message to the fat people who want to lose fat including me 

First rule : if there’s food in my belly and pressure I drink only water. 

17:58 update 

I ate two apples. And two dried figs. My belly is still bloated. I walked a lot. And I’m going to rest now, maybe to meditate. Hopefully I catch a wave of motivation, commitment, and success in my diet. There are people around me who succeed in their diet. I can do it too and if I succeed other people can succeed too. 

Ok, I’ll write my rules on a note and then copy them here. 

My Diet 10 rules

1. Write 30 minutes in total daily on my blog.

2. If my belly is digesting, and has a content, I water- fast.

3. Minimum- 0 cigarettes.

4. Maximum vegan diet.

5. Minimum bread. On Passover a little matzah. 

6. I should take water with me everywhere. I bought that white bottle, and I should fill it, take it with me, and drink from it a lot. 

7. I weigh myself daily when I can and write it in one place.  All the measures. 

8. I read my rules and edit them once a day.

9. Fruit meal a day.

10. Green salad meal a day. Mint, lettuce, spinach, arugula, celery, baby leaves, sprouts, cilantro, parsley, and etc.

11. Maximum homemade food.

12. Consume a lot of motivational and inspiring content daily.

13. Write everything I eat.

14. In a restaurant, I order 1 dish. If I hadn't my salad on this day yet, be it a salad. 

15. 3 times a week 1 hour gym. Once a week CrossFit till I finish 8 entrances. Then I consider registering with BetterMe.

16. I read about health scientifically. 

17. I reach a loose belly sensation and keep it 24/7.

18. I take a hat, sunglasses, and a white light shirt on sunny days. 

19. I aim to practice yoga once a week.

, 

1352/30295

Fri, Apr 11, 25

 12:24

My belly is bloated

I started with strawberries

Later I had a bun with yellow cheese, half doughnut, some cheesecake, some coffee 

We are on the bus to Berlin

We bought food for the ride

14:31 

We ate. I ate. Veggie burger, fries, salad, then pistachios.

15:25 pressure in my belly - I must water fast. 

18:43 my belly is still bloated. Extra fat is seen on my chest. 

I’m gonna read about healthy lifestyle now.

20:11

I ate. Vegan burger with cheese , fries , some juice

I need fruit and salad

And to listen to my stomach

Tomorrow after breakfast I stop eating leavened bread. 

21:32 vegan lassi, one zip of dairy vegan

Later, I had two drinks of coke and rum, and one cigarette 

1351/30295

Thu, Apr 10, 25

 1350/30295

13:52 

As a gift to You, as a service to You

I started badly

The partner’s impact

I have fruit. The fruit are waiting in my bag: an apple, clementines, 

We started with pastries. Not vegan pastries. 

My plan for the rest of this day is fruit and a green vegan salad. 

15:48 

We are sitting at a vegan restaurant

I could wait longer before eating

My belly is still bloated

 I haven’t eaten fruit today yet

I should have started with fruit as a breakfast.

I must be stronger with my diet and be less impacted by my partner’s body, mind, needs, and desires. 

I made a mistake and ordered 3 dishes for us instead of two. 

I aimed to order a green salad but they didn't have a proper salad dish. 

16:54 I finished 1.5 dishes. My belly is bloated. 

I'm going to fast now and rest. 

I Haven’t eaten my fruit yet today.

19:32

I must stop eating. While I wasn't hungry, I've eaten some blueberries,  a few bites of dragon fruit, eclair, tasted apple cake, and done cheesecake. 

20:33 I’ve walked a lot today. The app shows 

19k steps. I want to rest. Have more water. It’s time to fast until tomorrow’s breakfast.

I shout eat an apple a day. Today I haven’t eaten an apple yet. 

There's pressure in my belly. I must listen to it. Tv

00:12 I had coke and rum and a cig.

Good night. Sleep is important.

/ 

Wed, Apr 9, 25

1349/30295

21:42

The truth is that my belly is still digesting

But my partner is hungry

And preparing dinner

And if I want to lose weight and moreover be healthy, I should not eat.  

Tuesday, April 8, 2025

 12:33

I’ve eaten already twice

1: yellow cheese, half bun, cream cheese, cucumber, olives, tomato, cracker, coffee milk 

Now:cinnamon pastry,  coffee v milk. 

I need to read about healthy diet and veganism  

1348/30295

Sun, Apr 6, 25

 food:

meal#1 clementine

meal#2

a boiled egg, lettuce, 1.5 cabbage pastries, chocolate pastry, herbal tea + v milk, cilantro, alfalfa, 

hummus, 

meal#3

v protein yogurt, tofu + soup

meal#4

date, 2 brazil nuts, clementine

meal#5 half cabbage pastry, lettuce, boiled egg, hummus, 

chocolate pastry

weight:

menu:

clementines, guavas, pears, dates, Brazil nuts

chia seeds, lettuce! alfalfa! tofu, tomato, bell pepper, cucumber, pickle, tahini, 

cilantro! vegan yogurt, vegan protein, matzah

exercise plan: gym 

1347/30295

Sat, Apr 5, 25

 What I ate today + exercise:

meal#1:

guava 

burekas potato, burekas cheese, green tahini, pepper, tomato, cucumber

almond white chocolate cake green tea v milk.

meal#2: 4 potato burekas, vegetables, tahini. 1 chocolate coin. 

meal#3: grapefruit

meal#4: 

half burger, rice, hummus, sauerkraut 

vegan yogurt

soup + tofu. 20:16

meal#5: 

pastry with cabbage, vegetables, and hummus

2 pastries with chocolate, herbal tea + v milk. 

weight: 102.5 kg

menu: 

guava, clementines, pears | cornflakes | corn | 

salad

green smoothie

protein powder

dates + Brazil nuts

green tea, herbal tea

rice + half burger

sandwich

soup, tofu

lettuce, cilantro, seaweeds, alfalfa. 

water

10:06

I'm gonna go by myself to the gym now. 

or maybe later. 

1346/30295

Fri, Apr 4, 2025

Weight:

exercise: 35 minutes at the gym

food: 

soup + tofu, bread with za'atar, 1.5 burgers,  tahini, vegetables, 

chocolate cake, almond white chocolate cake, herbal tea + v milk. 

 

The plan for this morning was to have fruit. 

but I went to the bakery, and bought cakes and burekases. I also bought cilantro, alfalfa, and clementines.

I'm not organized regarding eating more healthily and losing fat. 

My menu:

pear, clementine, apple, 

I can have a fruit meal

I can make a salad with lettuce, tofu, alfalfa

My belly is not loose now. 

2 Brazil nuts

Avocado 

Let's try to think here

I need a change

The 25-minute meeting with my coach I have once a month, is not enough, but I want to keep it in the meantime because it might help me as a coach, and because I'm not alone in the process

She is Your representative

Maybe I should carry a paper in my pocket, and write what I eat, my weight, my food plan for today, my exercise plan for today. 

and later move it here. 

My concern is that I will not be persistent 

The potential benefit is that it will help me to stay focused 

I'm going to try it now. 

I did it. It feels good. I can upload a picture at the end of the day and attach it here. now the weight. 

1345/30295

Mon, March 31, 25

 18:26 10 minutes 

10 minutes of writing? 

What did I eat today?

Tomorrow I'm going to work. I'm not 100% healthy. 

I didn't smoke or have coffee for 7 days. That's a lot. really. 

I'm still fat. I still need to change my eating habits. Today, I ate about 1.25 pita bread.

The hummus I ate included oil.

It's hard for me to document everything I eat. 

I need to divide my free time between learning about health, getting inspired, and doing other things like reading prose, reading about those who died, reading the news, learning about how to be a good teacher, it's endless. But not all my free time should be dedicated to health.

I can offer L to go to the gym today. 

it's not good to sit too much, too long. 

I should learn about bodyweight exercises. 

1344/30295

Sun, Mar 30,

12:00

I started antibiotics today 

and at the moment I'm full

12:48 I've eaten a baguette and still feel pressure in my belly.

18:12

how can I learn now or get inspired? I'll start with learning. I can read Cheeke's book. 

ok. 30 minutes. 

done.

now? 

30 more min of that? first, stand a little. 

I'll try a video. and I'll use the documents of websites, people, Facebook groups, etc. 

1343/30295

Fri, Mar 28, 25

 12:15

I'm still sick. I want to rest today and tomorrow. and to stick to raw food, to consume lettuce today and minimize my food consumption

to get healed quickly. 

now it's the time for learning and getting inspired.

I'll start with YouTube. Chris. 

1342/30295

Thu, Mar 27, 25

 12:35

I'm still sick. It's only about resting. It's also what I eat regarding recovery speed.

At least I don't smoke cigs, and also I ran out of rolling paper. I have left some long and ugly cigs from Romania.

There are many good sources of information that can lift me. I'll open a document for that. 

I'll mention items here. I can't add an item before consuming some of its content first.

1341/30295

Wed, Mar 26, 25

 11:17

menu for today:

apples, strawberries, clementines, 

salad, 

dates, Brazil nuts, 

11:36. That's it, I'm free. until 15:30

At the moment, my belly is full

Today I've eaten cornflakes + vegan milk

and whole wheat pasta with tomato sauce.

I can read Cheeke's book. for 30 minutes. Yes. 

1340/30295

Tue, Mar 25, 25

 10:57

I'm a bit sick. I've stayed at home. 

I realized there's pasta I've made. 

1339/30295

Mon, Mar 24, 25

 17:42

10-15 min

I'm sitting

I'm a little bit sick

I'm at work but not doing much

I let my supervisors know that I'm not coming to work tomorrow.

I must rest. and see by 4 pm if I need another day.

I passed by the bakery. I bought a small sandwich, pizza burekas, potato burekas, spinach burekas, and a chocolate pastry. 

my partner might cook dinner. I have fruit and veggies he cut for me but I didn't touch them. why?

we did one workout for this week. 

I have a headache. I need to lay down and rest.

1338/30295

Sat, Mar 22, 25

weight

food preparation

food

workouts

insights

learning

I ate  2.5 malwahs this morning. Malwah is a thick dough with margarine. which my partner bought and made.

I should read again about natural treatment to hypothyroid.

https://www.medicalnewstoday.com/articles/remedies-for-hypothyroidism

read.

30 minutes of inspiration:

 

1337/30295

Friday, March 21, 2025. Adar 21, 5785.

 20:43.

I bought 2X2X9 clementines today or maybe 2X9.

We went to the gym. it was our second workout. tomorrow we'll go to the third. 

I'm going to learn about health now. Also, to get inspired. my belly is full actually. 

So, maybe I'll stop heating the water to make pasta?

I also put the frozen dish in the fridge so that there will be more available food.

health coaching

maybe I need to monitor my cooking, salad making, weight, 

but if I update the documents there, I will not do it here which is part of my 30295 not vow deal.

let's do it in parallel.

ok, I'll update the documents there. 

1336/30295

Tue, Mar 18, 25

 19:34 

my goals in this process:

1. eat more healthily

2. lose body fat

3. keep it off

4. help others do the same

What are the tips I give myself to reach these goals?

listen to my belly. don't eat if you're not hungry.

have water. drink water. 

feel hungry. it will not kill you.

prepare your food. make a salad. cook. cook soup.

turn to your food. take food with you. turn to it first.

read about nutrition. learn about it and process the material.

test yourself about it.

weigh yourself every morning. write about the process here every day. 

sleep well

go to sleep early

have your space

be true to yourself

I'm tired of this

I need to journal. Journaling is my next tip. 

I weigh 102 kilograms. it's a lot. how can I reduce my weight? How can I lose weight?

I must eat less

I must choose my foods wisely

I should reach a sensation of feeling light, of a loose belly, and keep it 24/7.

it's so good to be in my room. alone. I mean without other human beings. 

maybe I need more than 15 minutes. maybe I need 30 minutes. even if I don't have anything to write, I can stop for a while and ponder. 

Alright, 5 more minutes. yes? or should I turn to reading? 5. 

Tomorrow, I have a lesson in the morning, then 2+1+1 lessons, then maybe a meeting

then at 4 pm a lesson, at 5:40 a lesson, at 6:50-7:50 a lesson. and then I'm free to work on my final paper.

On Thursday, I have Wingate. 8:15-13:30. only 3 lessons, and an online a-synchronous lesson. 

I have a free weekend.  

ok, now it's time for learning. 

Sunday, March 16, 2025

19:00. 

I have a coach. I meet her online once a month for 25 minutes. 

I do the rest. Most of the time,  I update my notes on my phone. And I need to copy-paste it here.

I think that there are changes. I have pressure in life. I have my studies. I have my workplaces. I need to find a new workplace for next year. Semester B in college is starting on Thursday. I have 3 courses + an online course. With Your help, I'll do it step by step. I also have my relationship. and there is a trip on Passover. 

So, my goals. 

I want to eat more healthily, to lose body fat, to keep the fat off, and to help others do the same. 

what's new?

I want to eat fewer times out. 

Today I ate out. Yesterday I ate out twice. 

I want to eat my food, home-made food, to cook, to make salads, to eat more vegan protein, to take B12, 

I want to reduce my bread consumption. 

I need to listen more to my belly, to avoid eating when I'm not hungry. 

to read more about health. 

15 minutes of health learning:

 

Fri, Mar 7, 25

health learning and inspiration:

reasons why you shouldn't eat margarine

I finished reading it. 

now I'll read: 5 natural remedies for hypothyroidism

30 minutes - done

I finished reading the article.

processing the article:

I need Selenium, which is found in Brazil nuts.

A gluten-free and sugar-free diet is recommended. they cause inflammation and the latter causes something I don't remember. 

Probiotic is recommended.

B1 and B12 are recommended. I should test myself about this article. 

let's do it.  I did it. asked ChatGPT to make me a 10 multi-choice questions. Got 9/10. That's amazing. 

now I'll read the book of Cheeke. 

I'm having a coffee and don't enjoy it. I think it makes me less focused. 

30 more minutes of learning and getting inspired - V

another article now - another 30 minutes - V

diet and inflammation

Anti Inflammatory Diet

https://www.hopkinsmedicine.org/health/wellness-and-prevention/anti-inflammatory-diet

sugar, white flour, trans fats, and fried foods cause inflammation. 

I'm in processed food: read the labels

I finished reading this article.

I'm cooking buckwheat, green and red lentils, onion zucchini, and a carrot. I plan to make a salad later.

now what? I can read other things/ work, or get inspired. 

30 minutes of getting inspired - less than that. 

I started on Instagram, read content of MiguelTheVegan. Then turned to the messages on Instagram and downloaded Frit Horstmann StarterPack 6 page guide. 

Thu, Mar 6, 25

 9:10 time to learn about health

30 minutes: 

reason # 10 

I'm at "recommendations".

Wed, Mar 5, 25

I have some time to learn about health.

reason # 10 

Tue, Mar 4, 25

 20:32

I think that I’m more aware

My state of mind is more of someone who goes on a diet

I want to lessen bread, dough, pastries,

Sugar

Salt, sauces, condiments,

Mock meat, 

Oil, fried foods, falafel, fries, 

Processed foods, 

Dairy, cheese

Eggs

Coffee, chocolate

I can eat nuts, seeds, dates, dried foods

I aim to feel loose belly all day long

Mon, Mar 3, 25

 13:35

My goals are to eat more healthily, lose fat, keep it off, and help others do the same.

the tips I'm giving myself to achieve these goals:

1. listen to your belly

don't eat when you're not hungry

don't eat when you're still digesting and there's content/ pressure in your belly

when you're eating, stop when you START feeling full.

2. don't look for satisfaction in life in food

if you feel unfulfilled, food will not help you

if you eat then, you will not stop eating because eating is not the answer

fill the void in other deeds like reading, learning, meditating, etc. 

3. eat more fresh fruit and vegetables

make salads every day

eat green leaves every day

4. avoid bread, doughs, pastries, pita bread, buns, 

eat rice, buckwheat, quinoa instead

5. eat legumes

6. cook legumes, whole cereals, and vegetables.

7. 3 times a week 60 minutes of power workouts.

8. I should return to running, and yoga later. I should continue with the CrossFit. I have 8 more workouts there. later I can do something like BetterMe. 

9. sleep enough and rest enough

10. find time to consume content about health. read, get inspired, and learn about it. 

11. avoid coffee, animal products, dairy, eggs, cheese, take B12, avoid salt, sugar.

12. buy dates, 

13. add raisins and dried blueberries to cooked food and salads. 

14. add seaweed and ground flax seeds.

drink herbal tea 

weigh yourself

measure your waist circumference

meditate

relax

learn about it.

ok, since I repeated the last tip, I'll learn now.

10 reasons why you shouldn't eat margarine

reason #7 , I read reason #8 as well. #9 as well. I should not only read but process the material too.

https://reviewology.com/diet/10-important-reasons-why-you-shouldnt-eat-margarine/

I also want to read about natural ways / diet to cure hypothyroidism. 

https://www.healthline.com/health/hypothyroidism/five-natural-remedies-for-hypothyroidism

21:20 I did 60-minute workout

but then had a fall. I ate Lafa bread with hummus salads, fries, and some lentil soup. then at home, green tea, v milk and a cig.

I want to change that. I want to eat homemade food. I want to make salads and cook. 

and eat my fruit. I hope to change it starting from now. I want to keep a loose belly feeling. 

Sun, Mar 2, 25

 8:24. It’s important that I’ll have available healthy food near me. And secondly, that I will listen to my belly and avoid eating when I’m not hungry. 

I ate a sandwich with omelette , cream cheese, potato burekas, chocolate pastry, coffee v milk. 

Health content:

I’ll read about: blogs of vegan athletes

Sat, Mar 1, 25

 18:13. 10 minutes of writing. 

I over ate. 

What can I write? Maybe I should read about health. 

I should check my bank balance daily. I don’t want to stop the amount I monthly save. 

I spend a lot of money. I’ve spent a lot of money lately. 

I should dedicate more time for health content on a daily basis. After this writing I’ll do that. 

Tomorrow, I’m waking up at 4:15, go on the train at 5:05. I enter a class at 8:30, I have 2 lessons, 3, 4, 5, 6, 7, 8. 2 private lessons, Yoav. 

Alright. Now I’ll read reason #4 to

I read 4,5,6 but I’m not concentrated.

21:52 it’s the end of the day. There is pressure in my belly.

My partner offered me food. He’s a bit hungry. Our bodies are so different. He is hungry more often. I digest food slowly. I said no. 

I’m going to sleep with a belly with pressure in it. I filled it too much to its capability to process it. 

I bought today 4 shirts to work. I think they are xxxl. I used to wear medium. When I will succeed to lose weight, I think I’ll save them for a while. For sure I will save smaller sizes. 

My coach. i am meeting her on March 11. I will ask if we can meet her for 30 minutes or 25 for half price once in 2 weeks.

Friday 28.2.25

 What post would I post to inspire a healthy lifestyle?

What way would I think if I led a healthy lifestyle?

Some of us want to lose weight. But the power of habits, bad habits, delays us. We can use the same power in our favor. The only effort is to start a healthy habit and repeat it for a while until it moves by itself.

I have a free time now. About 2 hours, 1 hour. I'm

Writing for 10 minutes, and then I'm going to consume healthy content. I should rate it according to how beneficial it feels to encourage my way to reach my goals.

For example: I was on Instagram and read the content of a healthy figure for 10 minutes and Im rated it 5 stars. 

I read the book Habits for 15 minutes and rated this action 2 stars. 

I don't have much free time. Especially lately, I had to study for tests and do my work at home. So I need to find the most efficient acts.

Let’s start:

10 minutes of health figure content on Instagram:

Marshal Fent. During these 10 minutes, I had 2 disturbances. My rate: is 3, and in other words: not bad. 

Now:  I’ll read an article about the draws of margarine.15 minutes. 

I started to read about 10 reasons to

Avoid margarine. I've reached reason #2. Rate: 4 stars.

I would like to continue reading it and learn more about it. I'd like to process the material.

I'm tired. I think I'll try to sleep. It's 11:18. 

It’s 17:42. I had a very bad lunch.

I started with clementine.

I need a more positive brainwash.

So now, reason #2 to avoid margarine: 

Rate : 1 star. I'm not concentrated. I'm gonna take a rest now.

21:12 I read reason #3 , I’m not concentrated. I over-ate.

Thu, Feb 27, 25

 I started with a slice of dark bread, chocolate and banana, coffee and v milk, and a cig.

I have a free day. 

I'm going to work at home for a while but I hope to have time for inspiration. 

later, we will go to the north and tomorrow we will spend a weekend with friends. We will return on Sunday morning for another week. 

I'm going to sit now for 30 minutes on my M.A.'s final work.

11:47

B12

I had 2 dates, walnuts, 

quinoa, cucumber, soy sauce, olive oil

and now I'll have green tea. 

now I'll do 30 minutes of getting inspiration:

I'll start with Cheeke's book.

done.

20 more minutes. 

Mon, Feb 24, 25

 11:18 10 minutes

Today, together with my partner who heard what's my weight and got scared, we walked to work instead of riding the motorcycle.

Today, we also didn't stop at the bakery.

yesterday and the day before we ate in a restaurant but didn't finish all the food we had ordered.

today at work, I have, thanks ,G-d, thank You, free time.

I also have a sandwich, and fruits.

in the past weeks I was so busy. I still have things to do ( work + studies) in ever free given minute.

but the deadlines are far so I finally can breathe. 

yesterday we worked out for 40 minutes. I plan to work out tomorrow, on Tuesday. at a gym or at the Crossfit. You know what? I'll do Crossfit tomorrow. and my partner can workout at the gym branch near by.

We have quinoa at home and canned chickpeas, I can make a salad and ta-da there's a meal.

this is something I can work on - when I allocate time for something, I should focus on that or to pause the time. 

2nd update , 14:54

we walked home

but stopped at the bakery and at the falafel

I had falafel, fries, some cookie, some cake, a small chocolate pastry. at home, coffee v milk and cig.

until that lunch, during all this day I had only a vegan protein yogurt and coffee with v milk and I wasn't so hungry. conclusion: I really need to listen to my belly and avoid eating when I'm not hungry.

I should update more often here with my process to eat more healthily and lose body fat.

it's 14:58, today I have studies to do on the computer and 3 online lessons I'm giving. so, I can relax because I don't need to go out today. I will walk the dogs after the end of my work today at 21:00.

3rd update 10 minutes, 18:08

I finished my partner's coffee

later I had water

I think that this should be a thumb rule: First, drink water. do it until you are really hungry. don't eat before. the second rule should be: you are hungry. try to choose: salad, fruit, cooked cereals, legumes and vegetables. or choose a healthy option. the third rule should be: stop eating when it's enough and go back to water fasting until you are hungry again. you can also have herbal tea or green tea instead of water. 

I wish I will be consistent on that. 

the chair I'm sitting on is uncomfortable. 

is it better now? not so much. 

I finally have free time. this evening. I will walk the dogs. but I have time for reading and consuming health content.

I can:

read Cheeke's book

I can do "people" ( consume one healthy figure's health content and get inspired)

or to surf on a health group content of many members.

I'll do these three things.

for today I have: 2 clementines, 1 apple, and 1 sandwich.

Tomorrow I finish at 15:25 and have an online lesson at 16:00 so I can walk to school.

Now I will find 1 person and consume his content for 15 minutes. first, I'll find him. 

I did #veganmuscle on Instagram and also found 1-2 people to consume their content. but in the meantime I'll have 10 more minutes on #veganmuscle.

inspiring people on Instagram:

@conscious_muscle

@strongtobeuseful

@miguelthevegan

@

joevijay_fit2015

10 more minutes were amazingly inspiring!

now I'll try to read only one person content. he will be: @strongtobeuseful

10 minutes - inspiring 

and apparently I read this guy's content not long ago.

10 more minutes for this guy: 

wow. this vegan guy is very strong. and inspiring. 

I'm taking a break. 

I had an apple and B12

now I would like more inspiring content. 

10 more minutes: 

1335/30295