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Your Invitation to Summer 5% Challenge! & Calorie Density

Wednesday, June 03, 2020

Food. Eating real food for breakfast 189 total calories - 1/4 c. cottage cheese, 1/4 cup Greek yogurt, 1/4 cup unsweetened plum sauce 1/4 Kashi Go Lean. Daily nutrition tracking.

Sleep. Did better, asleep by 10:20 PM. Woke up at 3:30 read news till 5 AM, back to sleep till 7 AM. Shut off TV, limit the news!

Exercise. Today 7 consecutive days of videochat & YouTube exercise, each day at 11 AM. I am so proud of us! Today was low intensity for 50 minutes.

NOOM - Calorie density is simply a measure of how many calories are in a given weight of food, most often expressed as calories per pound. A food high in calorie density has a large number of calories in a small weight of food, whereas a food low in calorie density has much fewer calories in the same weight of food. Calorie-dense foods, such as fat and refined sugars, provide many calories in a small amount of food. Focusing on low-calorie-density foods allows you to eat a large volume of food while still cutting back on calories

My observation - After you eat it, your stomach doesn't know the difference between a quarter pound hamburger and a quarter pound of lettuce - BUT the difference is in the calories!

Still working this - link something you like to do with something you don't like to do - link a reward to a duty. I am building my list and this motivational tool does work.

Temptation Bundling = Something you want + Something you should do. Makes it a habit and fun.

Habit Bundling = Current Habit + New Habit. Couple an instantly gratifying want with a should behavior.

Eat = track it in Spark. 1) I keep my phone close by so I can dictate the food into the nutrition tracker. 2) Take a picture so I can track it later.

1) Walk the dog and listen to an audio book.
2) Watch TV and go to bed earlier.
3) Good weigh ins = Slimfast.
4) Daily videochat with my friends & youtube exercise at 11 AM. YAY!!!
5) Eat and track calories in Spark, since May 15.
6) Morning weigh in and improve on meal plan.

2020 Summer 5% Challenge!

This is your invitation! Are you looking for a way to get fit, lose weight, and have fun along the way? Check out the 2020 Summer 5% Challenge! Team members will work towards losing 5% of their starting weight in 8 weeks by participating in team challenges that focus on exercise & healthy lifestyle habits. Members in maintenance are also welcome. Let’s have fun, make new friends and get in shape! Start date to be announced.

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