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Here are summary tables of my progress. The number of days cooking refers to any day I cooked dinner, although some of these are prepared in advance. Thus, leftovers count here. I'm tracking the number of kilometers I've completed per week (k/wk) on my NordicTrac. This has generally been on five days. When I do situps they are with an exercise video of about ten minutes duration. A "binge" is defined as an eating episode that feels out of control, always outside a meal, and often in the late afternoon. Generally, but not always, I'm tired and very hungry. Beginning 2/4/97, I am also monitoring problematic eating on a Likert Scale from one to four, one indicating no difficulty, two for minor problems, three for major problems, four for a binge.
Change noted here should be compared to the following: In the recent past (prior to 12/25/96) I was cooking 1-2 days/week, doing approximately 19 kilometers/week, doing situps between zero and two days/week, and "binging" six to seven days/week. I also weighed 155 on this date.
| Week of: |
weight at wk's start |
# days cooking |
# k/wk | # days
Sit-ups |
#binges & average difficulty with snacking |
Comments. . . . . . . . . . . . |
| 12/29 | 153 | 5 | 21.3 | 5 | 0/-- | No school this week. |
| 1/5/97 | 150 | 3 | 21.0 | 4 | 0/-- | No school this week, although exercising early again. |
| 1/12 | 149 | 4 | 20.5 | 5 | 0/-- | -- |
| 1/19 | 148 | 6 | 20.8 | 5 | 0/-- | I wanted to snack more this week. I began to take a vitamin so iron intake is no excuse to snack. |
| 1/26 | 147 | 3 | 21.6 | 6 | 0/-- | -- |
| 2/2 | 147 | 5 | 21.8 | 6 | 1/1.87 | Have begun to monitor ability to handle desire to snack uncontrollably (from 1-4). |
| 2/9 | 146 | 5 | 22.1 | 5 | 0/1.57 | -- |
| 2/16 | 143 | 4 | 22.8 | 6 | 0/1 | -- |
| 2/23 | 144 | 5 | 22.5 | 5 | 0/1.43 | This started out to be a bad week, but I got back on track and also learned more about those situations which cause me problems. |
| 3/2 | 142 | 5 | 23.5 | 7 | 0/1.29 | No school this week. |
| 3/9 | 143 | 1 | 23.4 | 5 | 0/1.43 | Ok. I didn't cook. I was barely home. |
| 3/16 | 142 | 4 | 24.5 | 5 | 0/xx | -- |
| 3/23 | 142 | 4 | 25.1 | 5 | -- | No school 3/27 - 4/1. |
| 3/30 | 142 | 2 | 25.2 | 5 | -- | Finding time to be home is a problem. |
| 4/7 | 142 | 3 | 25.0 | 4 | -- | EPA this weekend, thus not even home. |
| 4/14 | 140 | -- | 25.1 | 5 | -- | My snacking is stable and acceptable, cooking is not, but I am not going to continue monitoring these. |
| 4/21 | 140 | -- | 25.0 | 5 | -- | -- |
| 4/28 | 140 | -- | 25.0 | 5 | -- | I have been somewhat run down (anemic and mild respiratory symptoms) and meeting distance goals by extending my time by 30-45 seconds. But, I'VE DONE IT! |