Day 4

Day 4

Goal 1: Smoking
Clean till now. Some craving.  No Nicotinell

Goal 2: Weightloss
Breakfast: Fruit Yoghurt 270 kcal


Lunch: Salad + 1/2 kg Trauben + 1/2 kg Birnen

3 o clock: fruit cake

Road home: -

Evening: cheese, gipfeli w nuts,

Conclusion:
Good, starting to change the eating habit.


Goal 3: Running
Threadmill: 45 minutes a 10 km/h

Day 3

Day 3

Goal 1: Smoking
Clean till now. No craving at all. On Nicotinell 2

Goal 2: Weightloss
Breakfast: Fruit Yoghurt 270 kcal


Lunch: Salad + 4 apples

3 o clock: fruit cake

Road home: -

Evening: cheese, gipfeli w nuts,

Conclusion:
Good, starting to change the eating habit.


Goal 3: Running
Threadmill: 45 minutes a 10.5 km/h
Running Calorie Calculator: http://www.runtheplanet.com/resources/tools/calculators/caloriecounter.asp
Gives me a 772 kcal burned, quite nice

Day 2

Goal 1: Smoking
Clean till now. No craving at all. On Nicotinell 2

Goal 2: Weightloss
Breakfast: Gipfely, Whole wheat

Lunch: Salad + 4 apples
3 o clock: sandwich white bread and cheese
Road home: -
Evening: 2 pieces chocolate; pasta

Conclusion: A little bit to much but helded well

Goal 3: Running
Threadmill: 45 minutes a 10.5 km/h
Running Calorie Calculator: http://www.runtheplanet.com/resources/tools/calculators/caloriecounter.asp
Gives me a 772 kcal burned, quite nice

Day 1

I'll try to use the 29 days habit forming, a little bit changed so that to achieve 3 main goals:
1. Not smoke
2. Loose weight
3. Run baby run

I know the theory suggests that you should change one habit at a time, but I had the experience that I tried quitting smoking, than ate more, than got worried and started smoking again, so I think the only way to do it is to start it and try to get in the reinforcing flow.

Goal 1: Smoking
Clean till now. Had a small craving, and the little deavil telling me its ok to do it, but it passed. On Nicotinell 2

Goal 2: Weightloss
Breakfast: Sandwich, not very good, but at least with whole bread
Lunch: Salad + 2 apples
3 o clock: Cake from downstairs
Road home: cheese sandwich - 600 kcal
Evening: Baked potatoes+ 1 glass of vine
Main challenge is to refrain from eating a lot in the evening.
Conclusion: After 3 o clock, again, I ate too much. Could have skipped the cake and the cheese sandwich, so at least 1000 kcal.

Goal 3: Running
Threadmill: 45 minutes a 10km/h
Running Calorie Calculator: http://www.runtheplanet.com/resources/tools/calculators/caloriecounter.asp
Gives me a 750 kcal burned, quite nict