No Added Sugar day 5 and Chapter 1 of Atomic Habits

Today was a rough day. I likely accidentally ate far fewer carbs on this diet than I usually do, so my medium intensity walk seemed like a never ending slog up some hills. I happened to have some canned pineapple in juice (not syrup) and some lefse and ate those (not together!) to get an added carb burst. I'm feeling much better, but still a bit sleepy. I've yet to eat dinner, which will be chicken tacos, leftover from last night. So far I've still not had added sugar except for the very small amount present in the oatmilk I use in coffee. While sweet things sound good, I'm staring at the crackers and chips in my pantry rather hard when I go for another glass of water. Aaaand I lost another pound. But, I finally ate enough yesterday to not wake up hungry today! I guess my new range of at least 1400 is good. I ate 1,491 calories and felt full, and was satisfied with just coffee for the morning. I think I'll make sure to add some fruit in my diet so I don't start snacking too much, or making poor food choices.

I've just started "Atomic Habits" by James Clear. In chapter 1, he talks about small habits changing behaviors by tiny increments. Instead of putting in hours of work your first week, start much smaller. Tiny habits are easier to implement that large tasks that lead to burnout. You can't change into the person you'd like to be just by doing something for a week. You can go to the gym three days in a row, but that doesn't change the fact that you're still out of shape. You have to continue to go for months and years before you get the result you want. At the end of the chapter, he has a chapter summary.

Habits are the compound interest of self improvement. Getting 1% better every day counts for a lot in the long run.

Habits are a double edged sword. They can work for you or against you, which is why understanding the details is essential.

Small changes often appear to make no difference until you cross a critical threshold. The most powerful outcomes of any compounding process are delayed. You need to be patient.

An atomic habit is a little habit that is part of a larger system. Just as atoms are the building blocks of molecules, atomic habits are the building blocks of remarkable results.

If you want better results, then forget about setting goals. Focus on your system instead.

You do not rise to the level of your goals. You fall to the level of your systems.

I agree, and while I've done a lot of goal setting, I know that I'm doing so to give myself somewhere to head while I become a better version of myself. I also like the 30 day challenges because they're interesting to me. I've always been interested in seeing what happened if I changed something in my routine. The 30 day challenge I did in December was a great example. I didn't know how much weight I could lift when I started, and I also couldn't predict how much weight I could add on at the end of the month. I still don't know what a good goal is, and I don't really care. I am more interesting in the system of going to the gym, because I feel better and look better. I don't know if or when I'll triple the weight I'm currently using, and I'm okay with that. I just want to continue to get better and use the habit I built to go to the gym consistently. I now get antsy if I don't exercise on day two. I really looked forward to my return to the gym on January 3rd, and I'm glad that I took a walk today, as I'll get to the gym on January 7th and 9th (and likely 11th) this week.

I'm looking forward to Chapter 2, How Your Habits Shape Your Identity (and Vice Verse).


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