Karma Krishok

You can also figure out when the cravings happen, whether there is a certain pattern. Mine always happen at 4PM and at 9ish PM and it resulted in eating a bag of chips just before dinner or bedtime. So I try to make sure I eat something before those times and the real cravings start, fruit or an energy bar. That usually gets me to dinner / bed safe ;-).

I'm wondering if this isn't normal. I had a similar frustrated feeling over the last few weeks after a really good couple of months. Maybe we should allow for a month of less / no weight loss every three months or so. If this helps in the long run & keep the motivation up, it would be a smarter move than losing weight for 12 months in a row. It took four years to gain 20 kg for me and I've been overweight for a decade, it's not realistic to fix it in a year. I think the body needs time to adjust. It's great if you can keep it up, but don't be too harsh because eating another bagel when you feel you're failing is also too easy and I always found it incredibly hard to bounce back once I decided I was failing.

I'm in! These are my two goals for 2018, The trip is in October / November. Making the full payment once I'm below 100 kg, hopefully this month / early next month . It's been a great motivation so far! Looking forward to see what everyone else is upto!

I'd like this suggestion. And would add that you can think about what you can do for her besides talking about it. Drop by with fresh juice, or a home-made healthy dinner and leave some leftovers behind for another day. Take some healthy snacks, easy to eat - pre-cut fruit, etc. Say its mainly for you and see how she responds to it. I stopped caring about what I ate since unless I made a big chance, it wasn't going to have a significant impact anyway. But I always preferred a healthy option if it was easily available.

Update 1: General feeling is that I have hit a bit of a slump. I dropped below the 10kg loss for the first time but als bounced back a bit. It looks like March will be the first months since December I will not lose weight. I think that keeping up the running is becoming easier but making additional changes is not that easy. Either because I have to resist cravings, it takes more time. I'm not sure yet. I need to figure out if a weekly plan is going to help me or make me nervous about missing targets. I want to try it for next week. Since I will be home, I will need time for exercise plus walking the dog in the morning. I can take the dog on the walks. I wake up at 6AM so should be out of the door most days by 6.30. Fruit will be eaten by 4PM and 8PM - the times I'm most likely to look for treats. I will plan for availability. Morning routine should look like this: 6AM - wake-up, 6.30AM - start exercise, 7.30AM - walk the dog or yoga, 8.30AM - breakfast, 9.00AM - shower, 9.30AM - off to office. When I travel I should save an hour since there is no walking the dog :-). This also means I want to stick to an evening routine that has in me in bed by 10PM to make sure I sleep enough. This means leaving work by 6PM, dinner by 8PM, screens off by 9PM. Week 2 Planning Thursday: No exercise / Fruit available: one apple, one orange Friday: Speed run / Fruit available: not yet but might be able to take some from the breakfast buffet Saturday: Rest / Recovery day after overnight travel - if up to it, walk in hiking shoes / Fruit available: apples - will purchase fruit for the weekend and week 3 Sunday: Recovery run Week 3 Planning Monday: Walk with hiking shoes - Yoga Tuesday: Distance run Wednesday: Cycling Thursday: Speed run Friday: Walk with hiking shoes - Yoga Saturday: Recovery run Sunday: Full travel day / rest Week 1 & 2ish Summary Goal 1: Building stamina for the hike Plan my runs better around travel: Did my three runs in the week at home. Traveling this week and it looks like I will manage three runs this week too. Start walking in my hiking shoes: No hikes. Goal 2: Becoming a better diver Cross-train once a week: No cross-training. Goal 3: Eat like an adventurer 1 piece of fruit each day: Eating more fruit but definitely not one every day. No treats: Less then in the previous challenge / weeks but still sneak in a treat sometimes.

Also good to know: they should fit right from the start. There should be no real need to break in new running shoes. And the ones that fit you best are likely to be the ugliest ones. No one else will care ;-).

It's also a great question for work/life in general. It made me realise last year that work was always going to be crazy - it isn't my jobs fault, it's just I like it that way. So if I want a crazy job, I need to be able to stay healthy at the same time. So now my running shoes always travel with me and it does not only make me loose weight and be more healthy, it also provides perspective and down-time so I'm more focused at work. Losing 2 kg/week without starting to become a bit more active will be difficult but you can start small: walking stairs, walk to the grocery store, etc. For me eating chocolate or other treats is a lot less fun after a run when I know I just burned a few calories. Any change will help of course so it's all about what's sustainable for you.

Big fan of main quests that are fun and have no goals with kg or lbs in them! Good luck with the challenge!

That's what everyone says before never coming back .

Just delete all your accounts - game plan done ;-).

No major new goals for this challenge, I have been slacking a bit and I think it is important to have a more healthy four weeks then the last challenge. Goal 1: Building stamina for the hike Plan my runs better around travel: this is still tricky for me. Whether it is because of long flights, jetlag or long work days on trips - my running seems to suffer. I decided this was a comprise I was no longer willing to make. In this challenge I have two trips: one shorter - just 3/4 days to a familiar country & a longer trip to a country where I have never been. I can ask colleagues for some advice on the second trip. Start walking in my hiking shoes: I bought hiking shoes for the trip in October. I had a really hard time finding shoes that fit properly, apparently my feet have different sizes. I worry about issues with the shoes during the hike so going to slowly start walking in them. I want to be at 10k of walking by the end of the month, starting on short walks with the dog. Goal 2: Becoming a better diver Since I finished the theory courses for my first weekend of diving this year, I now only have to go on my trip next weekend :-). After that there will be a bit more theory work for the next course. Cross-train once a week: Both for flexibility, strength and breathing, yoga would be a great exercise. It would also be easy to do during travel. I have been planning this for a few challenges now but it does not seem to happen. Yoga in the mornings is challenging so I want to try and do it in the evening. It might be nice to create some mental space after work as well. Goal 3: Eat like an adventurer 1 piece of fruit each day: Continuing to change my diet with small steps. No treats: Going back to a slightly stricter rule for this challenge. I have been a bit less strict the last few weeks which has resulted in less weight loss. I'm close to the 10kg mark so would like to break that before the end of the month.

I lost track of my goals a bit this challenge. Work travel interrupted the schedule and I could not stay on target. It's the second time this happened since I started preparing for the hike last September. Compared to that trip in October, the last few weeks have been a lot better: I was prepared with running clothes for cold weather and did manage to run two times each week (except one week with only one run) - compared to zero runs during my trip in October. I did manage to eat slightly better but have also not been able to resist eating chocolate, biscuits and other treats. I did gain a little bit of weight because of this but nothing that has a real impact for now. Goal 1: Building stamina for the hike Keep up the running according to schedule --> Medium - two runs on average instead of three Reduce worries around my knees --> Working on increasing steps per minute and added speed runs. I have not been doing great on strength exercises, I just get bored. Cross-train on the bicycle at least once a week when at home --> I have not been at home that much - and will not be in the coming months. Maybe I should look at yoga for a combination of strength & cross-training. Goal 2: Becoming a better diver Yoga once a week --> Was changed to stretching but did not do this regularly. Finish theory courses for first diving weekend --> All completed. Goal 3: Eat like an adventurer 3 pieces of fruit each day --> I have been eating more fruit but not three a day. The target was a bit too ambitious. No treats unless I ate the fruit --> I have been eating way more treats then I want. No real binging but it came close a few times. Trying to pickup the pace in the next challenge again.

It's not been an easy start to the challenge. I got sick the week before the challenge started, a hectic week after and this week a jetlag. So I'm finally getting back into it. The trip in October is a good motivation to keep going instead of taking a few extra days off. Tomorrow is going to be my first run in more or less a week. Goal 1: Building stamina for the hike I created a new running schedule based on advice of the physiotherapist. There was a lot of useful advice in a 1 hour session: increase my steps / minute, daily stretches, build in an interval run, and a few additional strengthening exercises. Let's see how that works out this week. Goal 2: Becoming a better diver No yoga but did make progress on the theory sections. Excluding the yoga for the rest of the challenge and focus on the stretches instead. Goal 3: Eat like an adventurer Definitely too much pressure to go from zero to three. Been eating one or two pieces almost every day. Maybe that's good enough for now. Failed a few times on the treats but considering the weeks I have had, that is ok. I did not gain a lot of weight during my trip so I take that as a win :-).

Switching to the Adventurers for this challenge. My main goal for this year seems to be a good match ;-). I decided a few months ago that I needed a big challenge that I would enjoy if I was ever going to change my lifestyle and become more healthy. Climbing peaks in the Himalayas has been on my wish-list since 2008 and seemed like the right choice. Booked a trip in October this year and doing everything I can to get ready for it. I have also since decided to pick-up diving again and I will make at least three trips to complete a few speciality courses on top of the basic certification. Breathing and air conservation has been a challenge so I want to work on those before my next dives at the end of March. Weight loss is not my main objective but essential of I want to get to the top. So far I have lost 8,6 kg since September last year and 3,4 since the last challenge. I'm still a bit behind on my 2 kg / month ideal but still on a path to be below 90 kg at the start of the hike. Main goal for 2018: Goal 1: Building stamina for the hike Running is the main way I'm building stamina at the moment. I have gone from running when I had time to a schedule of three times a week. My runs are now far enough that they start to have an impact on my knees. I have an appointment with a physiotherapist this week and implementing some of their recommendations will be a key part of this challenge. I have signed up for a 10k early April so hope I can build enough strength in my knees before then. I also want to start cycling more. I travel a lot so it is not always possible to keep it up frequently but at least when I'm home I want to be on the bike once a week. Keep up the running according to schedule Reduce worries around my knees Cross-train on the bicycle at least once a week when at home Goal 2: Becoming a better diver I'm doing six speciality courses this year over three weekends. It's as much for my mental health as for my physically. Having the breaks planned ahead this year helps me face pressure at work a bit easier. Besides finishing the theory for the first three courses, I want to pick-up yoga again since it allows me to practice breathing. Yoga once a week Finish theory courses for first diving weekend Goal 3: Eat like an adventurer I started a few months ago with exercise and not changing diet habits since that is much harder for me. When I'm exercising, it becomes easier to watch what I eat as well. But now I feel I have a decent running routine, I do want to make sure I start eating better. These are going to be small changes so I can create habits over a few weeks before making the next step. End-goal would be a balanced vegetarian diet. I do eat meat but prefer to cut it out as much as possible. 3 pieces of fruit each day No treats unless I ate the fruit I will have to watch out not to commit to too much so want to evaluate at the end of the first week to see if I can actually manage all the different objectives in this challenge or if I have to make it a bit easier. Success is a better way to stay motivated so prefer to make small steps forward.

Full evaluation of the challenge. Overall feeling is that it went great. Brought more structure in exercise, diversifying enough to keep it interesting and getting a lot of positive feedback on the weight loss and lifestyle changes. Lots of other changes to make but feel I'm not overdoing it, accepting of my limitations at the moment (physical and mental) and most days want to go the extra mile. Goal 1: Run three times a week --> went great Total distance (January): 60k --> Completed Create training plan for half marathon in April --> Completed but for 10k Run in three countries --> Completed Goal 2: Maintain a healthy body --> good with some improvements to be made from next challenge Knee exercises before and after every run (here & here) --> Included in most runs but harder to keep up in colder countries. Purchase a road bike to start cycling and diversify exercise --> Done. Yoga once a week to work on flexibility (Saturday) --> Not yet, but will try to incorporate this in the evenings for the next challenge. Will reduce my appetite and is a good workout for the evenings when I don't want to go out. Additionally: bought warm running clothes as prep for travel, signed up for some dive courses & made an appointment at the physiotherapist to check out my running and ensure I can stay injury free. Goal 3: Stay away from treats until I'm back on my weight loss schedule --> good but with strong desire for a more systematic approach to improving my diet Same as in previous challenge. At 107.7 kg now and the schedule said 105 kg on the first of January. That's a smaller difference then in the beginning of December (110.8 v 107) so slowly catching up. --> At 105.5 at Jan 20th so lost at least 2 kg+ this month as well. Struggled this week with treats because I was tired and a lot of social engagements. Diet will become a focus from my next challenge now running is a bit more ingrained. No scale at the beginning of Feb so hard to tell where I am now. Life goal: Practice the solitude --> went great, been sleeping very well I love the evening program of cooking, eating with a Netflix show, cleaning up, walking the dog and going to bed early for some reading. It's an evening that really calms me down. Trying to keep a relaxed evening schedule with a focus on me-time will be important for the next challenge too. Need to figure out how to incorporate enough social time too.

I think seeing a PT would be the first step. The pain is not going away by training, it is likely only to get worse. It sucks but it is probably better to get a professional opinion and figure out how to get back to running injury free than to push through and do a lot more damage. There are a lot more races to come.

1 big change in a month is quite amazing, think about where you would be if you could do that for a year straight! Definitely keep going ;-).

Short update on week 4: Goal 1: Run three times a week --> on track Going great. Fourth week in a row on schedule. Prepped well for this by buying clothes to run in colder climates. Goal 2: Maintain a healthy body --> on track Scheduling an appointment with a physiotherapist to check out how I run and what I can further do to prevent knee problems. The problem came back during my last run and it is becoming increasingly annoying. Planning a half marathon with one of my friends but it is hard to commit if I do not know how I can do this injury free. Will hopefully be solved somewhere in the next few weeks. I also started with a few diving speciality courses, doing the theory on-line and will go diving for three weekends this year. Good motivation to stay healthy too. Goal 3: Stay away from treats --> on track Binged for the first time in months this weekend. Tired, not been eating well, some drinks, not the best combination. Travel is difficult and my schedule is quite intense with a lot of meetings. I need to figure out a way to make it easier to eat healthy when on the go. Not a priority for this challenge but will take it up in next month. I should also enjoy the success so far and not risk becoming disappointed by changing things to fast. Life goal: Practice the solitude --> on track Been sleeping like a baby with these intense days. I think the running is having an impact because usually in these trips it is hard for me to stick to my normal sleep routine.

I'm sure if you add this in conversations with your family, the questions will stop

That's a great way to get started! Good luck on your journey.

15.5 hours on the bike? I hurt just thinking about it :-).

Hi Gio, that's a lot of hours in the office! A few thoughts on getting started: Losing weight means a healthy life style, that's diet but also exercise. Part of not having the energy is caused by not doing it. I feel a lot less tired after runs now, then when I just started. It also really helps me control my diet since I do not want to eat back all the kgs I just ate. I travel 50% of my time, across several countries and have my own business to run so I know how many excuses we can make :-). If it doesn't feel right to start exercising, at least try to be more active in what you do day-to-day: walk the stairs, walk the last part home after work, try to find something active to do on your day off, etc. Food wise: I think there is quite a bit of info on-line but limit rice, more vegetable, more chicken. Start figuring out what the right portions are. If you want to really know how much you eat, you can start calorie counting. It is not my thing but it does provide a lot of insight in how much you go over the calories you need. You can look for apps like myfitnesspall to help you with this. Keep in mind that any change requires time and effort. Improving diet takes as much or maybe more time than exercise, it is not the easy way out. Most importantly, for any change to be sustainable, you will need to enjoy it. So look foor food that is healthy and tasty, cook dishes you like to prepare, etc. If it feels like you have to, it will not work in the long-term and you will bounce back up in weight again.

I'd say, whatever sounds fun to you. If it is running, look into a C25K program - if that's your thing. If it's weights, nerdfitness has a great body weight circuit on the website that could get you started. It's all about doing something you want to do a year from now, or ten years from now. Doing it because you feel you have to, is not going to keep you motivated very long. Eating is a big part of it but hard to say how you can make an impact there without any additional information. For me calorie counting does not work at all and every diet change creates a high risk of failure and just giving up. So this time around I have taken it easy and just cut out the worst thing I do: binging at late afternoon and evenings. Saves me around 1500 calories a week, or half the amount of weight I'm aiming to loose. And the exercise is a great motivator for not ea

Oeh, this sounds like quite a nice challenge! I think I already hit a few on my to-read list, will try to search for the others and add them as I find them. A book published posthumously: When breath becomes Air, Paul Kalanithi A book of true crime A classic of genre fiction (i.e. mystery, sci fi/fantasy, romance): A hero born, Jin Yong A comic written and illustrated by the same person A book set in or about one of the five BRICS countries (Brazil, Russia, India, China, or South Africa): Midnight's Children, Salman Rushdie A book about nature A western A comic written or illustrated by a person of color A book of colonial or postcolonial literature: This Earth of Mankind, Pramoedya Ananta Toer A romance novel by or about a person of color A children’s classic published before 1980 A celebrity memoir An Oprah Book Club selection A book of social science: The Aid Lab: Understanding Bangladesh' Unexpected Success A one-sitting book The first book in a new-to-you YA or middle grade series: Noughts & Crosses, Malorie Blackman A sci fi novel with a female protagonist by a female author: Record of a spaceborn few, Becky Chambers A comic that isn’t published by Marvel, DC, or Image A book of genre fiction in translation A book with a cover you hate A mystery by a person of color or LGBTQ+ author An essay anthology A book with a female protagonist over the age of 60 An assigned book you hated (or never finished)

I'm with TGP on listening to your body. I have had some issues since I started running in September and have added good warm-up and knee strengthening (my weak spot) exercises to the run. I have not had any pain for the last few weeks. If you start slowly, you'll get a feeling soon enough. I tried the C25K but hated it, didn't go fast enough for me so I just ran on feeling or until I was out of breath. And build it up like that. There are a few links to the warm-up, exercises and videos on running form that were quite interesting in my current challenge. Apparently how your foot ends the street is a result of everything you do with the rest of your body.