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