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] by Don Sagrott, founder @ sospep.com - some initial thoughts for the after-30-days review. Revising to a "blind weigh-in" strategy, interesting discoveries, ...
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<h1 style="text-align: center;">DIET-no-sugar-UPDATE-001-a</h1> <h2>[WHAT]</h2> <ol> <li>] ] by Don Sagrott, founder @ sospep.com - thoughts on the first 30 days of my no sugar diet.</li> </ol> <h2>[WHY]</h2> <ol> <li>] review of period ending results - as they happen.</li> </ol> <h2>[WHERE]</h2> <ol> <li><strong>] READ THE FULL ARTICLE</strong></li> <ol> <li>] see EXAMPLE section below</li> </ol></ol> <h2>[WHEN]</h2> <ol> <li>] 2016-07-23</li> </ol> <h2>[EXAMPLE]</h2> <p><strong>[2016-07-10] PRIOR - week ended# 2016-07-10 ( DIET-no-sugar 16 days )</strong></p> <p><strong>> BEFORE the W/E </strong><strong>weigh-in </strong><strong>results - I am thinking ...</strong></p> <p><strong></strong>- my overall WE assessment of - summary of D/F/H =</p> <p>DIET = daily results ranged from OK -> very good, so overall good ? very good for the week. Overall there were more "transgressions" than last week BUT not too terrible ???</p> <p>FITNESS = was very good (on plan), so the question is what do i expect AFTER monday's weigh in ( RESULT OUTCOME )</p> <p>AND what if the 'expectation' is NOT EQUAL to the actual 'outcome'. How am I going to feel about that?</p> <p><strong>RESULT OUTCOMES ( highighted yellow is the actual result acheived)</strong></p> <p>- <span style="text-decoration: underline;">same or +/- 1#</span> = good -</p> <p><span style="background-color: #ffff00;">- <span style="text-decoration: underline;">loss > 1#</span> = very good - -3.0# </span></p> <p>- <span style="text-decoration: underline;">gain > 1#</span> = ??? - WTF, maybe b/c of big loss last week, <strong>see pschyology 101 points below</strong></p> <p>-- dont get discouraged, this is a marathon, not a sprint</p> <p>-- you are off to a good start,</p> <p>-- dont get discouraged/frustrated, b/c of bad results</p> <p>-- hey, you still have your FEELS,</p> <p>-- next weeks numbers WILL <span style="text-decoration: line-through;">probably</span> be worse ( see Vacation )</p> <p>ACTUAL OUTCOME - AFTER weigh in = very good - honestly, a little surprised</p> <p> </p> <p><strong>> ! = no scale - NEED to change the way i am eating, </strong></p> <p>- I am depending on the 'scale results' to validate/proove/measure ( my progress, )</p> <p>- FEELS - should validate my results</p> <p>- LOOKS ( should somewhat validate my result</p> <p> </p> <p><strong>> sugar - IS this really a NO-sugar diet? </strong></p> <p>- blueberry pie, exception, not the problem</p> <p>- blueberries, cherries, tomatoes, </p> <p>-</p> <p><strong>> RASH</strong></p> <p>- essentially we are 15 days in at this point and I am NOT seeing/feeling ANY significant improvement</p> <p>- TRY harder on + foods,</p> <p>- TRY harder on - sugar ( less fruit, and ) - realisitically this is NOT going to happen until after next week</p> <p>- COFFEE cutback</p> <p> </p> <p><strong>> PRB AHEAD - VACATION</strong></p> <p>- ] ice cream, ] beer, ] BBQ, ] buns +] cervalet salami, +] cheese </p> <p>- ] swimming, ] walking</p> <p> </p> <p><strong> } CONCLUSION(s)</strong></p> <p>- obsession with weigh loss # #'s is short term and goal oriented, I NEED to CHANGE my thinking around this</p> <p>- aka i want to say/do > <span style="text-decoration: underline;">i quit sugar and lost 50# in 12 weeks</span></p> <p>-- because that is so much > than <span style="text-decoration: underline;">i gradually reduced sugar and lost 50# in 12 months</span>,</p> <p>-- is the DIET ?? no-sugar OR low-sugar ??</p> <p>- <strong>CHALLENGE</strong> can I?, do i want to? give up summer fruits ( cherries, blueberries, blackberries, netarines, peaches, ...) </p> <p>-- i could, BUT i dont want to, right now AND I will anyways come OCT b/c they(the local, in season) will be ALL gone</p> <p> - and, perhaps most importantly, I dont believe that they can be un healthy ( moderation )</p> <p> </p> <p>- was 270, goal 210 ,</p> <p>-- [ april-june - less bread, result= -10],</p> <p>-- [ july-sept - less sugar ?, more exersize, result= goal=-20]</p> <p>-- [oct - dec - less sugar +, more exersize, result=, goal =-20 ]</p> <p> </p> <p><strong>[2016-07-11] TLDR = </strong></p> <p>> / very good job so far, very good results</p> <p><strong>[going-forward]</strong></p> <p>> / focus less on weight #, more on FEELS,</p> <p>> /REVISE weights and measures - operate blindly</p> <p>> / seek out interesting healthy foodItems/menuItems,</p> <p>> / see pschycology 101 points when struggles arise</p> <p>> /+ rewards system</p> <p> </p> <p> </p> <h2>[HOW-TO]</h2> <ol> <li><strong>] RESULTS-ANALYSIS</strong></li> <ol> <li>] PLAN -</li> <li>] FEELS -</li> <li>] DISCOVERED - SURPRISED - LEARNED</li> <li>] REVISIONS -</li> <li>] REVIEW-DIET - </li> <li>] REVIEW-HEALTH -</li> <li>] REVIEW-FITNESS -</li> <li>] PLAN - CONCERNS</li> <li>] PLAN - REMINDERS</li> </ol></ol> <h2>[REFERENCE]</h2> <ol> <li>] # 5172 - DIET-no-sugar-UPDATE-002 -</li> </ol> <h1 style="text-align: center;"> </h1>