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Introduction Text April 20, 2019 Today I revised the date I want to meet my next weight loss goal in order to reduce the number of calories I am allowed to eat each day. For the past month I've often eaten more than I wanted simply to meet the calorie goal SP set for me. I hope this will help me lose weight more quickly. March 14, 2019 Today I started back on the BECK Diet Solution plan, and joined the re-read of the 42-day programme which Kriszta leads. I tried this programme last year at about the same time, but then we went on holidays and I never got back at it. I believe in this programme because it is based on Cognitive Behavioral Therapy, which was very effective when I saw a psychiatrist for my clinical depression years ago. At pretty much the same time, I started on Intermittent Fasting (IF), and find that the two programmes work well together. I am eating 3 meals in an 8-hour period from 12 noon to 8 pm, then fasting until 12 noon the next day. Combining these 2 programmes, I am sleeping better, have no cravings, and more energy. I'm exercising more regularly, easily drinking my 8 cups of water/day, and my moods are more stable. As recommended by Dr. Beck, I am setting 5 lb. goals, and will celebrate each success. February 21/19 Revise, revise, revise... Work, work, work... BUT NEVER QUIT! No one ever said losing weight would be easy. No one ever said that adding regular exercise to your daily routine would be fun. I'm 75, and I want to be active for as many more years as I can. I want to enjoy vacations with my husband and have fun with my 3-year-old granddaughter. Today I reset my weight goal. Instead of looking at losing another 20 lbs., (I've already lost 20), I'm looking at losing 5 lbs. at a time, with a goal of being at my final goal of 150 lbs. by the end of 2019. My main exercise is walking, using my treadmill in the winter and walking outside spring, summer and fall. I also do a bit of strength training, but have damage to both shoulders, am not supposed to lift my arms above shoulder height until my physiotherapy exercises repair the damage. I track my food and water, aim for 250 minutes of exercise each week. I limit the number of friends I add and the number of teams I join so that I can be really active with them. Spark People doesn't offer any magical solutions. It offers good advice on nutrition and exercising. The rest is up to you. Thank you to the Spark Friends I've made for the encouragement and support. I wouldn’t still be here without you.

My husband and I love to travel, and I want to be able to walk, climb, explore and enjoy new places with him. I still dream of doing a walkong vacation...

- track all food, water and exercise, as follows: - stop eating directly from the container; e.g., cereal, chips, nuts, cereal, crackers - 8 glasses of water/day - 5 or more fruits and vegetables/day - lean protein every meal, eating meat, poultry, fish, eggs, cottage cheese, legumes - eat mindfully, avoiding high sodium foods and weighing and/or measuring portion size - include afternoon and evening snack in daily meal plan - in the summer, much of my cardiovascular exercise is working in the garden and walking. In the winter, I swim and do virtual walks on the treadmill - ST including resistance band and floor exercises

- born 25/09/43 in Nova Scotia, live in Southern Ontario - wife, mother, mother-in-law, grandmother, friend - reader, gardener, traveller, volunteer - cat lover - active in my church (Anglican)

Long-term goal 150 lbs

Add a Link Gail Southern Ontario, Canada Eastern Time Zone
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