Dr. XAND VAN TULLEKEN about how the Daily Mail health diary changes its habits

Our Good Health For Life extracts started earlier this month with a free Wellness Journal.

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You can use the 28-day planner to focus on areas to be changed and then to fill in the daily sections.

Here, doctors Xand and Chris van Tulleken, who helped with the design of the diary, and Mail columnist Andrew Pierce share their own progress so far …

Dr. Xand van Tulleken

Completing the Wellness Journal this week has really exposed my weaknesses.

After two weeks I do well to go to bed on time and in terms of strength I do the set of five daily exercises to which I have committed myself (single-legged yoga postures and some old physical exercises that I previously had before my hips and wanderer).

My downfall is calories: going in too much and not going out enough.

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On a big day I easily eat 4,000 calories. I'm pretty healthy during the day – I easily achieve my ten-a-day AGF goal – but dinner is often huge, especially when I'm out.

I really enjoy eating and can look forward to dinner all day. Because I live alone, I have no one to control me & # 39; in the evening.

Here, doctors Xand (left) and Chris van Tulleken (right), who helped with the diary, and Mail columnist Andrew Pierce share their own progress so far

Here, doctors Xand (left) and Chris van Tulleken (right), who helped with the diary, and Mail columnist Andrew Pierce share their own progress so far

And because I write a lot at the moment, I walk no less than 300 steps on a normal day. Those are really only trips to the toilet.

I am stuck in the trap of thinking that I will go for a walk if I have the time. But unless you create time, it doesn't happen.

Suddenly it is 8 pm, I am hungry, it is dark and there is no chance that I will hit the street.

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I have to force the time in the planner, so yesterday I made a 30-minute slot for a walk around noon.

I took 4,735 steps and was much more productive in the afternoon. I felt so good that I had eaten it as fruit, not ice.

Planning the good behavior of tomorrow today makes it so much easier, and I organized this week, so I should be able to walk for 45 minutes to an hour on four days. Wish me luck.

Dr. Chris van Tulleken

It went so well.

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Monday through Thursday this week I did ten minutes of power building every morning – 20 press-ups, 20 sit-ups and 20 squats – (OK, I admit it was actually just five minutes, but still enough to hold I'm feeling good).

I ate sensibly and with my phone & # 39; safe charge in the kitchen at night, I surfed the web only in the early hours. I woke up every morning and felt as rested as anyone can with an alarm clock for children set at 6:00 am.

I managed to jog for 20 minutes and take a few long walks. My calorie intake was lower (to around 2500 a day), the number of steps was higher (an average of 9,000 a day).

My weight had also dropped from 84.3 kg to 83.8 kg – not much (just over a pound) but in the right direction.

Our Good Health For Life extracts started earlier this month with a free Wellness Journal. You can use the 28-day planner to focus on areas to be changed and then to fill in the daily sections

Our Good Health For Life extracts started earlier this month with a free Wellness Journal. You can use the 28-day planner to focus on areas to be changed and then to fill in the daily sections

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Our Good Health For Life extracts started earlier this month with a free Wellness Journal. You can use the 28-day planner to focus on areas to be changed and then to fill in the daily sections

But on Friday evening I had to give a lecture to a group of academics in Oxford about how the alcohol industry influences the drinking guidelines.

Talking in Oxford is always a sweaty experience; the public is never afraid to make even the best speakers feel unprepared (or, frankly, stupid).

But it went well and after talking about the dangers of drinking for an hour, I was so relieved that I drank a heroic amount of red wine.

Normally I am pretty good at "conscious" drinking, planning my maximum intake, but I just completely forgot. Between the physical and existential hangover symptoms, the weekend has since been more or less a depreciation.

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I go to a takeaway on Sunday evening, which I don't even try to resist.

But I try not to get involved with the regret; Monday is a new day, I have prepared my trainers and prepared a healthy lunch for my work.

Andrew Pierce

I'm finally getting better in this Wellness Journal!

I am aware that this week the scales were going in the wrong direction, I weighed myself every other day.

It has certainly focused the mind on staying strong when confronted with temptation of the type of food and drink.

I'm finally getting better in this Wellness Journal! I am aware that this week the scales were going in the wrong direction, I weighed myself every other day. Depicted is Andrew Pierce

I'm finally getting better in this Wellness Journal! I am aware that this week the scales were going in the wrong direction, I weighed myself every other day. Depicted is Andrew Pierce

I'm finally getting better in this Wellness Journal! I am aware that this week the scales were going in the wrong direction, I weighed myself every other day. Depicted is Andrew Pierce

The week before I had weighed myself only once – and the week was a disaster from start to finish.

It started with a party and my decision to drink only water melted the moment I arrived and saw trays with chilled peaches Bellini & # 39; s. I had two.

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A large glass of white wine and too many snacks later and I shouted a ride to the Tube. Apart from the fall of the car, I had not even managed to walk at least 10,000 steps, as I had promised to do every day. I only succeeded in 4,500.

The week went on in the same way – another party, more white wine, and I managed to roast roast beef and Yorkshire pudding canapés. Deadly for the waist. By Friday, horror or horrors, I would have attracted 4 pounds.

But this week I have been stricter for myself. No more canapés. No more Bellini & # 39; s. I had porridge for breakfast and haven't looked at a package of cookies that much.

I went to the gym and stayed on it for a 40-minute workout. The problem is that I have trouble getting myself there as often as I would like. This week it was once.

I know I should do more, so I am now debating whether I should surrender to the grace of a personal trainer for the past two weeks.

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For other things I had an attempt at meditation, but I just don't have the patience or the willpower.

A clear mind was never the big goal for me – what I want is to go back to the 11th (I'm a little less than 5ft 10in long) and shift that ugly diaphragm. I still have 5 pounds to go. I'm not going to make pants bigger.

Now, to find that personal trainer …

. (TagsToTranslate) Dailymail (t) health

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