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.