The Gabriel Method - Lose Weight without Dieting

I'm a great believer in the power of the mind and visualisation so this approach is dynamite for me. I love the saying ' Whether you think you can or you think you can't' - you're right!!

I completely believe that my body cannot burn fat efficiently as I seem to eat a lot less than others but don't have any ability to burn it off! I am therefore conviced that something is missing from my diet which is making my body stick in starvation mode.

If you are interested in the power of the mind, meditation or visualisations visit Visualisation Heaven

Last night I cut out a picture of Jennifer Aniston - lets face it she has a top body - and I'll use this as my visual picture for morning and night. I also went shopping and picked up a lot of salad stuff and also digestive enzymes, Omega 3 fish oil, Flaxeed Capsules (couldn't find the oil or seeds as of yet), some organic foods, lots of oily fish and goats cheese and oil. I made up a large salad enough for 2 to 3 days with spinach, rocket, goats cheese, smoked salmon and egg. I also made enough chilli to last 2 to 3 days and had this last night for dinner with cabbage, brocolli and carrots.

What I did find surprising was that I couldn't find a single organic vegetable or piece of fruit between Coles or IGA - very disappointing!! Therefore, I'll have to gradually build in the organic foods - I'm also having to use up my non-organic meat in the fridge.

I weighed in last night at 76.5 kilos which means I have 16.5 kilos to fall off!!

Last night I did my shopping, prepared some food and cut out my picture of the perfect body.

Before bed I looked at the picture and visualised myself having the perfect body and then Ilistened to the CD which accompanies the book which I found very good. I completely believe in the power of thought and the CD introduces you to positive thinking like 'the weight will fall off effortlessly and automatically'. I felt completely relaxed and felt confident that listening each day will transform my mindset - or help it on it's way and I had a great sleep.

This morning I drank 2 glasses of water - one with wheatgrass powder in and one Yakult Probiotic. I struggled to drink to full glasses but felt good afterwards (amazing what water can do for you). Then for breakfast I had a small bowl of organic muesli with berries, raspberries and goats milk, one digestive enzyme, one flaxeed oil capsule and one Omega 3 fish oil capsule. I wasn't hungry after that but went with the suggestion in the book to have a large breakfast. I then had half a toasted wholemeal muffin with a little spread and a little sardines in oil. I also had a cup of coffee with unprocessed honey and goats milk. As you can imagine, I felt pretty full after that but pretty amazing as well. I always feel great when I know that I am helping myself - my self esteem is raised when I'm not in self-destruct mode. I also imagined what it would be like to have such a full breakfast and not feel ashamed - thin people can eat as much as they like but aren't frowned upon.

At work, as usual, morning T of sausage rolls and pies were served. Normally I would have several but today I had one (2 were put on my desk but I put one back). I noticed that I wasn't hungry at all - usually I'm starving by 11am - all good.

I had lunch at 12pm - spinach, rocket, sprouts, carrots, tomatoes, smoked salmon, egg and goats cheese which was delicious. I ate slowly (wasn't my usual starving) and enjoyed the salad.

I had one large mango at 3pm and I had one more Fish Oil capsule and a multi vitamin at 3.30 pm. It's now 4.45, I've had a mini sausage roll and I'm feeling tired - debating whether to go to the gym or not. I'm putting the tiredness down to a full day at work - I'm not hungry though which is good.

Ok, I came hope at 5.30 and was too tired to go to the gym - perhaps this is my body still wanting to be in fat mode?!?! Anyhow, I had some chilli with vegetables for dinner and managed do get through some stuff for work which is good. At 8pm I had a 200ml shake with whey protein and half a banana. I have drank lots of water today, I have never felt hungry and I'm looking forward to listening to the CD again tonight.

... more tomorrow.

I looked at the perfect body picture last night and visualised my head on it...lol and then listened to the CD. The positive thinking has a fantastic effect on me. I was still awake 10 minutes after the CD had finished so I listened to it again. I also drank more water before going to bed.

This morning I got up pretty early, again I looked at the picture and did some visualisation.

I had the same as yesterday for breakfast - 2 glasses of water prior (with some wheatgrass) & one probiotic. Then I had a small bowl of organic muesli with berries, raspberries and goats milk, one digestive enzyme, one flaxeed oil capsule, one Omega 3 fish oil capsule, half a toasted wholemeal muffin with a little spread and a little sardines in oil and also a cup of coffee with unprocessed honey and goats milk.

Again, this seems like a lot in the morning but I don't feel too full but completely satisfied an hour later. I'm also feeling pretty good in general this morning - dunno if that's me or the diet or both.

Had half a banana at 9.45 am. Didn't start feeling hungry again until 11.30 am so drank some water but still feeling hungry 20 minutes later. The interesting thing is that already I am noticing when I am truly hungry rather than thirsty or bored etc. I haven't really paid attention in the past so this is intriging.

I ate lunch at 12noon - spinach, rocket, lettuce, carrot, capsicum, sprouts, boiled egg, smoked salmon, little goats cheese, baby tomatoes, half avocado with organic dressing. Really paying attention to eating slowly.

Had half an avocado at 3pm with another Omega 3 capsule and a multi vitamin.

For dinner I had chilli and vegetables again. I'm feeling really, really good - it is a joy to trust and to believe without beating myself up for having a 'bad' day.

A had a Corona at 6pm - all good!!

*********WALKING********

One thing I did notice today was the burning desire to go for a walk!! I went for a quick walk at lunch time but then decided to go for a longer - 45 minute walk at 8pm. This is unusual. Sometimes I go to the gym and do stuff like Body Pump and RPM which are both high powered classes. But like everything else, the urge to go comes and goes - I'm sure that the urge to walk is my body 'wanting to be thinner'. As I have said before - 'If I believe it then its true'.

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I also topped up my protein with an organic yoghurt with some whey protein powder mix.

..... more tomorrow

Good morning!!

I listened to the CD twice last night again - it is great!! I also did some visualisation looking at my perfect body picture. I'm now imagining myself in those small jeans and at the beach in a bikini (gulp!) and the visualisations are getter better, stronger and more detailed. I awake in the morning feeling ready to go and looking for my picture to visualise some more.

Same for breakfast again today - will be more adventurous next week. Am going out tonight so something different for dinner. The thing is that I am feeling fantastic - such a difference from feeling guilty for every single thing I put into my mouth!!

Does anyone know if I should be replacing the muesli for chicken in the morning? I'm already have a little sardines in oil.

Ok, morning T supplied at work - had a mini sausage roll and a curry puff. For lunch had my usual salad, feeling good.

********ON ALCOHOL********

Went out last night so had 2 cans of bourbon and cola at 7pm. For dinner I had 7 pieces of sushi and a few nibbles with cream cheese. I also drank 3 glasses of red wine - usually I would eat a lot of nibbles but it was very noticable that I just wasn't hungry.

Usually after I've had a few drinks (especially if I had been watching my weight) I'd pig out on alcohol late at night. Interestingly enough, when I got home I had one tiny baked bread roll with half an avocado, spread and a little goats cheese. This seemed to satisfy my hunger even on alcohol!!

At bed time I drank lots of water, looked at my picture and listened to the CD.

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Looked at picture before breakfast. Had 2 glasses of water and a probiotic (yakult). For breakfast I had one omega 3 capsule, one digestive capsule, one flaxeed oil, half an avocado, a little sardines in tomatoe sauce, organic yoghurt with whey protein mixed in - absolutely full!!

*****WEIGHT DROPPED******

I had originally planned not to weigh in for at least a week (and I won't for another week) but my toilet habits have been so good that I couldn't resist this morning. I have lost 1.5 k in 4 days!!! I haven't watched a single thing I've ate - haven't needed to as I haven't been hungry!! I also completely believe that by listening to the CD as well and 'letting go'/'allowing the weight to drop off' is working wonders!!

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I'm well aware that weight can fluctuate between days/weeks and that my body is getting used to this new way of eating, but I'm feeling really good and I'm intrigued to see how I feel on week 2.

Had a small portion of creamy pasta and some cold chicked at 5pm. Had lots to drink on Saturday - vokda, lime and soda.

*******INDIAN CURRY**********

Went out for dinner at 8.30 pm, had a buffet. Ate a little rice, one small piece of nan and a few different curries - also had 2 glasses of red wine. I didn't go over the top at the buffet with carbs as I usually would. Again putting this down to not being hungry!! I was eating the curries for the taste rather than wanting to fill up.

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I went out afterwards - drinking bourbon and cola and felt a little sick with the rich food and alcohol. All ok though and didn't eat again when I got home (again I usually would have ate at night after alcohol).

Didn't manage to listen to the CD as I forgot to take it with me to my friends house where I was staying.

I have noticed that my toileting habits haven't been so good for the last 2 days and realised that I hadn't been eating a big breakfast recently.

Had 2 glasses of water and a probiotic before breakfast. For breakfast I had a small bowl of muesli, goats milk with organic yoghurt and protein whey mixed in. I tried to eat a little sardines after this but could only manage a mouth full. Eating these rich in nutrient foods makes me really full on VERY little food. Also had the usual supplements with breakfast.

I ate a 1 banana mid morning and a salad for lunch: chicken, smoked salmon, avocado, egg, goats cheese, rocket, spinach, carrot, capsicum, onion and sprouts with dressing.

I ate a tiny slice of a slice of cake in the afternoon and half a dozen mixed lollies. I had one multivitamin and an omega3 fishoil capsule.

For dinner I had one wholemeal muffin spread with avocado and sardines and a thin slice of steak with some baked beans.

In the evening I drank lots of water and had 3 small weight watchers cookies (using these up).

Listened to CD twice before going to bed.

Thoughts: I haven't been exercising - not feeling like it as yet. I'm feeling like something is missing from my diet still. I'm going to re-read the book and make sure I'm following it properly. I think I may need to eat some nuts and I'm not sure if I should be eating muelsi in the morning - maybe fish or chicken although I am having some whey protein with breakfast.

Ok, woke up a little tired with a full day ahead at work. Didn't feel like breakfast (don't usually) and am hoping this will change. I forced myself to have the 2 glasses of water and probiotic before breakfast with the usual capsules.

Didn't eat again until lunch time when I had half a chicken salad roll and a tiny portion of a pastry.

At 6pm I had 2 bottles of beer and a couple of crackers with cheese and a handful of crisps.

At 7pm I had a little roast vegetables in dressing.

At 8pm I had 1 bottle of beer and a couple of vodka, lime and soda. And at 8.30 I had a multivitamin and a fish oil capsule.

******Photos******

I have been using a picture of Jennifer Anniston as my visualisation up until now. The last couple of days I've been thinking of some of my photos from about 4 years ago (was happy with my weight then) and I fished them out. I realised that these are the photos I should be looking at for visualisation - I looked hot - and looking at the pictures makes me feel joy at remembering how happy and confident I was at that time. I'm not sure if it's listening to the CD which made me fish out these photos but looking at them makes me feel better.

I've been thinking today that I'm inside my body somewhere and just need to be released. I've been rubbing my tummy today whilst saying out loud 'thank you for protecting me thus so far, but I don't need you anymore - you have permission to leave now'. That's where I'm at now.

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Christmas party for work tomorrow....

Still shattered this morning - had the probiotic and the usual capsules for breakfast - didn't manage to eat breakfast today.

For lunch I ate mixed sandwiches (5 x 1/4) and a some cheese with crackers.

For dinner I had a little sardines in curry sauce.

********Feelings**********

Really missing salad and vegetables. Also realising that the sardines in sauce that I've been eating are processed so will try another oily fish?? I also need to buy some organic fruit and vegetables. I'm feeling pretty sluggish after not having any healthy foods recently and I'm also missing listening to the CD.

I'm off on a work trip tomorrow for 3 days so I'll see what I can buy while I'm away. I'm also going to visit a friend Fri to Sun so I'll see how it all goes.

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Had a bowl of organic cereal with organic milk, whey protein and organic yoghurt all mixed in at about 7.30pm.

Listened to the CD again last night - I love listening to it and doing some visualisations. It makes me feel good and keeps my faith and confidence up.

Visualisations with my picture are working well - I'm becoming more confident that if I believe the weight will fall off then it will....I'm away from home for 5 days so I burned the CD onto my iPod so I can still listen when I'm away.

Had water and probiotic before breakfast. For breakfast I had the usual capsules: digestive enzyme, fish oil, flaxeed oil and organic muesli with whey protein and organic yoghurt mixed in.

By the time lunch time came I was desperate for live foods. I went shopping at lunch time and bought some healthy food for the next few days. For lunch I ate a white bread roll with heaps of salad and processed chicken roll (with dressing).

At 5pm I had a multi vitamin and another fish oil capsule and a handful of mixed nuts: walnuts, almonds and salted cashews.

For dinner I had a tin of mixed vegetables lightly warmed with a medium porterhouse steak lightly cooked.

As the book says, I am definitely craving live foods and I've ate some steak today to top up on iron. I'm also catching myself during dinner to slow down when eating - usually I'm not aware of how quick I've eaten until after I've eaten.

Had 1/3 of a tub of probiotic yoghurt with berries - was absolutely delicous!! Felt full after only a couple of mouthfuls.

Last night I used my picture for visualisation and listened to the CD - still working wonders for me. Before bed I did some research on what foods digested well together and noticed that my muesli in the morning doesn't digest well with the proteins I've been having. I've found that proteins mix well with dairy and starch/carbs should only be mixed with vegetables and also that fruit doesn't digest well with anything!!!

Had 2 glasses of water and a probiotic before breakfast. For breakfast I had half an avocado, a little sardines in tomato sauce, some probiotic yoghurt with whey protein mixed in and the usual supplements. Feel really full.

Mid morning I ate a handful of mixed nuts.

For lunch I had a bread roll with lots salad and some processed cold meat.

Mid afternoon I ate a banana.

Feel good today, feeling better without the confusion of what digests well and what doesn't.

Spent the evening with a friend and had a few beers. Also had Chinese takeaway food: fried rice, thai chicken curry and duck in plum sauce. Was really good, haven't had chinese for ages. Shouldn't really be having alcohol on a school night but that will calm down after the holiday period.

Didn't manage to listen to my CD last night and miss it - will listen this afternoon and again tonight to make up for it.

Had the usual 2 glasses of water and probiotic for breakfast. For lunch I had 2 slice of toast with scrambled egg, some fried tomatoe and some baked beans.

************ Leaving Food ****************

I left one slice of toast, some tomatoe and some baked beans on my plate - something I never do. I was full and made a decision to waste the food rather than 'waist' the food. I realised at this time that I do actually feel full but usually continue eating until it's finished anyway. This is definitely a minor breakthrough for me.

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I didn't eat again until 5pm - half doz crackers with cheese and 2 glasses of beer.

At home I ate one toasted wholemeal muffin with sardines in tomatoe sauce.

At last I managed to listen to the CD again and had some really good visualisations. Listening to the CD really keeps you on track.

For breakfast I had fish oil capsules, digestive enzyme and flaxeed oil capsule with a bowl of muesli and skimmed milk.

I have ran out of probiotics - must shop today but going to stay with a friend for 5 days on Xmas Eve.

*************Realisations*****************

This diary is working well for me - some realisations:

* I'm lacking in good fats
* I should eat more 'live' foods
* Should eat more fruit
* I drink too much alcohol (socialise too much)
* I haven't been exercising at all

The diary shows me in black and white exactly what I've been consuming and how often I've been exercising and I've realised that I kid myself on too much!!

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Had a chicken cesear salad for lunch with a little egg n bacon pastry.

For dinner I had a prawn and vegetable curry stir fry with some curry powder mixed in and another couple of fish oil capsules.

Had 3 alcoholic drinks after dinner.

Reasearched on the web last night and found out that the body treats alcohol as a toxin and therefore will burn the empty calories in the alcohol before any other calories. I take it then that my body doesn't get a chance to get the best of any healthy foods I eat as it's too busy burning up the empty calories. This is a big realisation for me and really makes me want to give up alcohol completely or at least for a substantial period to see what effect it has overall.

I had a McDonalds breakfast meal for breakfast with the usual supplements this morning. Going home tomorrow and am looking forward to shopping for more healthy foods. For the new year I would like to visit a health store for some proper flaxeed oil and some vitamin E. I've also been slacking off on the priobiotics over the holiday period.

Had a ham, cheese, tomotoe and onion toasted sandwich for lunch and some tuna pasta for dinner.

In the evening I had 3 glasses of wine and some chips.

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Good morning, as promised I weighed in this morning at 77.5 kilos which is what I was 2 weeks ago - I'll weigh in again on 1st February. My ideal weight for my height is 60-62 kilos so 16 kilos to fall off.

Listened to CD last night - all good.

Before breakfast I had a probiotic and a large glass of water. For breakfast I had a bowl of muesli with fruit n nuts with skimmed milk. To that I added some whey protein, strawberries and mixed berries. I also had 2 fishoil, 1 digestive enzyme, 1 multivitamin, 1 vitamin E and 1 flaxeed oil capusule.

Had a nectarine and an orange mid morning.

Had an egg, avocado and salmon salad for lunch with 2 ginger nut biscuits. Also had a handful of mixed fruit/nuts.

When I got home from work I dry roasted a huge pan of vegetables: eggplant, zucchini, carrot, onion, capsicum, mushroom, garlic and pumkin. I also marinated 300g chicken in tandoori paste and natural yoghut and made a cucumber and garlic dip. I was going to have this for dinner with roast veges but I ate left overs from yesterday which was half grilled chicken breast and a lot of vegetables with half tin of baked beans. I also made up a huge fruit salad with water melon, rock melon, kiwi, strawberries, nectarine, apple, pear, red grapes, apricots, pineapple, plums and banana. With the fruit salad, roast veges and big salad I made up yesterday I have a huge amount of healthy, live food available for the next few days.

Drank at least 2 litres of water.

At 6pm I finally got my butt to the gym and did 3.6 ks on the treadmill in 30 minutes - half k walk, half k run, half k walk etc. Feels very good just to follow through on a goal/plan.

At 7pm I had a bowl of fruit salad with some forest fruits probiotic yoghurt (which is absolutely delicious).

Listened to CD on iPod last night, think this is doing wonders. I'm a firm believer in meditation and imprinting on the subconscious mind. The track imposes positive thinking and healthy affirmations when the mind is most susceptible and I believe this is definitely the way to go. People who have struggled with their weight for all or part of their lives need to change their way of thinking about food and exercise rather than diet. The Gabriel Method as you can see is a slow, steady, positive and healthy approach to long lasting results.

Before breakfast I had 2 glasses of water and a probiotic and for breakfast I had a bowl of muesli with fruit n nuts with skimmed milk. To that I added some whey protein, some ground flaxeeds, strawberries and mixed berries. I also had 2 fishoil capsules, 1 digestive enzyme, 1 multivitamin, 1 vitamin E and 1 flaxeed oil capusule.

Mid morning I had 6 red grapes, half a banana and a plum and at 11am I had a party size bread roll with chicken.

I walked for 20 minutes at lunch time and for lunch I ate a salmon, avocado, egg and cottage cheese salad. Have drank 1.5 litres of water already this morning.

At 4pm I ate an apple.

For dinner at 5.30 I had 6 mini papadums with cucumber dip and tandoori chicken that I marinated last night. I also heated some roast veges that I roasted last night (see yesterdays post) in the remaining tandoori sauce. My dinner was delicious and I left quite a bit of chicken and veges (which is unusual) but feel full (also unusual) so I froze what was left. I also cooked up some corn fritters with corn, egg, plain flour, onion and dill. I'll have this tomorow with a yoghurt, onion and capers dip and smoke salmon on top.

After dinner and cooking I went straight to the gym and did 4k - walked half k, ran 3 and then walked another half - did this in 30 minutes exactly.

*********Thoughts for the day*********

I am feeling fantastic today. I've been sticking to my goals which are to exercise a bit and to fill up on healthy, live foods. I've also been trying out a few recipes which is very unusual as I'm not usually one for cooking. I can't believe that I ran 3k - I was exhausted but determined....I'm sure the CD must have something to do with this!! At this point I have a fridge completely full of whole, healthy foods and I have enough to do me for another 3 days I think!! I'm enjoying the preparation of the foods (roast veges, large salad, large fruit salad, corn fritters) and looking into the fridge and seeing it all prepared and healthy is a fantastic feeling!!

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At 8pm I had a small bowl of fruit salad.

Listened to the CD again last night and awoke feeling great again. I managed to get up at 6am and went for a 25 minute walk!! I love walking in the morning it is a great way to start the day. I used to walk before work last year but haven't had the motivation for ages. The CD is definitely having a positive affect on me and is also giving me a great nights sleep!!

Before breakfast I had 2 glasses of water and a probiotic. For breakfast I had a bowl of muesli with fruit n nuts with skimmed milk. To that I added some whey protein, some ground flaxeeds, strawberries and mixed berries. I also had 3 fishoil capsules, 1 digestive enzyme, 1 multivitamin, 1 vitamin E and 1 flaxeed oil capusule.

Drank another 750ml of water before 8.30 am.

********Realisation*********

I am never hungry, I had to force myself to eat the bowl of fruit last night as I don't want to waste it - lesson to be learned there about preparing too much food.

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Mid morning I ate 1 plum, 2 small apricots and a handful of red grapes.

For lunch I had a salmon, avocado, egg and cottage cheese salad and 4 small water crackers with cheese. Drank another litre of water.

In the afternoon I ate 4 small round dry crackers and had a cup of green tea.

Went to Body Pump class straight after work - I love that class!!

For dinner I ate the rest of the roast vegetables that I roasted on Monday and half dozen corn fritters with sour cream on top and smoked salmon. I noticed that I slightly overate, my tummy is ever so slightly full. This is a great thing to notice as previously I may have been guilty of eating until it hurts and I can't move!! lol. All good.

Listened to CD twice last night before sleeping - I love it. Something is definitely changing cos I got up at 6am again this morning and went for a 35 minute walk. Feeling good. Before walking I had a probiotic and 2 glasses of water.

For breakfast I had a bowl of muesli with fruit n nuts with skimmed milk. To that I added some whey protein, some ground flaxeeds, strawberries and mixed berries. I also had 3 fishoil capsules, 1 digestive enzyme, 1 multivitamin, 1 vitamin E and 1 flaxeed oil capusule.

*********Not Feeling Hungry**********

I'm finding that this breakfast is delicious and completely filling and I'm not starving by 12 noon like I used to be. In fact, I haven't felt hungry all week which is nice.

Before I started on The Gabriel Method I would skip breakfast, be starving by 12 noon and then try to satisfy myself with a salad which didn't work. I'd also limit fruit as it contains calories. Now I'm not hungry all morning, I bring in tons of fruit to work and I don't eat half of it - it's just there if I want it. Also, by filling up on the big breakfast I don't pig out at the many morning Ts brought in at work. Feels good to say no because I don't want it rather than say no because I'm not 'allowed' to have it.

I'm positive that I'll lose weight following this plan but in the meantime, I'm not gaining weight and I'm not miserable denying myself foods.

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Had a decent portion of fruit salad mid morning and for lunch I had a salmon, avocado, egg and cottage cheese salad. Went for another 20 minute walk at lunch time.

Had a handrul of fruit n nuts at 3pm.

For dinner I had the left over corn fritters with sour cream and smoked salmon. I also made up some beef meatballs for tomorrow and another large salad.

Had a muesli bar and a handful of mixed fruit n nuts at 8pm.

Listened to CD x 2 again last night and think it's definitely having a positive effect at a subconscious level.

Before breakfast I had 2 glasses of water and for breakfast I had a bowl of muesli with fruit n nuts with skimmed milk. To that I added some whey protein, some ground flaxeeds and strawberries. I also had 3 fishoil capsules, 1 digestive enzyme, 1 multivitamin, 1 vitamin E and 1 flaxeed oil capusule.

A work colleague was visiting the office for 2 days so we met before work and went for a 4k run - 35/40 minutes in total. Eating a balanced diet and topping up with extra water and supplements is definitely giving me more energy. I'm actually excited about healthy cooking and the extra exercise I can do over the weekend. Also going to work on that slim body tan at the beach!!

Mid morning I had the last of a large fruit salad which I made up earlier in the week. For lunch I had 5 beef meatballs that I made last night with a lovely salad: beansprouts, carrots, green pepper, pineapple, apricots and toasted sesame seeds - all salad was cut up into matchsticks. Dressing was frech dressing mixed with pineapple juice - delicious. Went for another 20 minute walk after lunch.

Had a handful of mixed fruit and nuts mid afternoon.

At 5.30pm I had 2 remaining corn fritters, half tin of smoked mackrel in tomotoe sauce and 3 tablespoons of pasta.

At 6.30 I had 9 small beef meatballs and with them I had a conconction of peppers, onions, egg and paprika mixed in (looked good in the book..lol).

Had a muesli bar at 8pm.

Good morning all. Listened to the CD again last night (on iPod) - always feels good. Awoke this morning at 7am (sat) and have my gym gear on to do a couple of hours at the gym before the beach.

Before breakfast I had 2 glasses of water and a proobiotic. For breakfast I had 2 slice toast on soy and linseed bread with a boiled egg, some grilled bacon and half tin baked beans. I still had the usual supplements: one digestive enzyme, 3 fishoil capsules, one multivitamin, one flaxeed oil capsule ane one vitamin E capsule. I also had a little probiotic yoghurt with some why protein and flaxeed capsules mixed in.

****Mini Summary****

OK, I've been thinking about this method for over a month now but have only really applied it properly in the last 7 days. Over the last few days I already feel lighter (won't weigh just yet), I'm feeling great and I my energy has definitely increased. I can't believe how much the little changes are changing my mood. Changes made so far:

Ensure my body isn't starving for any nutrient
Drink lots of water
Ensure I eat a filling, nutritious breakfast
Add healthy, live foods each day
Exercise every day even if only a walk
Listen to CD each night

These simple changes are making the world of difference - I'm feeling really, really good.

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Run/walked 7k on treadmill and then did a body pump weights class in the morning and then went to the beach for a few hours in the afternoon.

Had fruit salad with some yoghurt in the afternoon.

At 3pm I had 6 mini papadums with tandoor chicken and veges which were left over from during the week.

Had a lapse on the alcohol and went out last night but chose to drink vodka and soda rather than beer.

For supper I had 2 wholemeal muffins with half an avocado and goats cheese spread on top. Managed to listen to CD before bed.

Before breakfast I had 2 glasses of water and a probiotic. For breakfast I had 2 slice of toast with bacon and beans and all of the usual supplements and a little yoghurt with whey protein.

********Exercise Facts********

I've been investigating the facts about exercise and have found the following which may be useful information for some of you.

You need to burn 3500 calories to lose 1lb or.5k. One hour on the treadmill like I did yesterday half walking and half running (7k) burns on average 500 calories. This means that to lose 1lb from exercise I'd have to do 7 hours of cardio activity or 8 aerobic classes per week. However, if I incorporate weight training several times a week I can build more muscle and more muscle means more calories are burned while stationary.

Therefore, my plan is to run/walk 4 or 5 times a week and to do body pump weight training class 2 or 3 times a week.

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I had a small tin of sardines in tomato sauce at 4pm and ended up having a few beers in the afternoon and a beef burger with fries late in the evening....doh!!

Had some beers yesterday with a beef burger and fries but don't feel guilty at all. The book indicates that any feelings of guilt mean that you are on a 'diet' which I am not. I think I managed the balance quiet well this week - was extremely healthy during the week and exercised a lot and then relaxed and enjoyed the vitamin D at the weekend.

Missed listening to the CD again last night....bummer.

For breakfast I had the usual supplements with a probiotic (missed proper food) but had a fruit salad at 10am and I had a chicken ceasar salad for lunch. Went for a 20 minute walk at lunch time.

At 5.30 pm I had a medium sized grilled steak with a beansprout, apricot, capsicum and carrot salad with a wholemeal muffin.

Good morning all, I listened to the CD again last night - I miss it when I don't listen to it. Before breakfast I had 2 glasses of water and a probiotic and for breakfast I ate a bowl of muesli with fruit n nuts.

I put on my trousers this morning and they definitely fit a bit better i.e. not cutting off the circulation!! I won't weight myself until the last day in January though - want to see the results over a whole month.

For lunch I ate a smoked salmon salad (beansprouts, apricots, pineapple, capsicum, carrot and sesame seeds).

Had 4 bite sized chocolates during the day.

At 6pm I ate a tub of mussels in garlic vinegar.

Went for a 4k run/walk at 6.30 and then went to a Body Pump class afterwards.

For supper at around 9pm I had a little marinated vegetables which I cooked last week and forgot about!!

Listened to the CD twice last night and got up at 6am for a 30 minute walk.

Before breakfast I had 2 glasses of water and a probiotic. For breakfast I had muesli and to this I added some probiotic yoghurt, mixed fruit n nuts, mixed berries, a couple of chopped strawberries, whey protein powder, crushed flaxeeds and organic skimmed milk. I also had one digestive enzyme, one vitamin E capsule, one multivitamin, 3 fishoil tablets and one flaxeed oil capsule.

******Forgetting to Eat********

I just realised that I forgot to eat my fruit salad yesterday which I had prepared for mid morning. I also wasn't hungry after work and only had a tub of mussels - I forgot some meals and didn't bother too much about dinner. This is an absolute first for me.....I'm usually so hungry from dieting that I'm constantly thinking about food. I believe this is due to the supplements and healthy breakfast but mostly listening to the CD. The CD says things like 'food isn't exciting anymore .... it's just there'. Bring it on I say!!!

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Had a fruit salad at 10am and a handful of mixed fruit n nuts.

For lunch I had a small portion of chicken pasta. I don't usually have pasta for lunch but feeling a little hungry today which is a surprise as I haven't felt hungry for a few weeks. I'm putting this down to the hard exercise and shopping last night. Either way this is good as I'm finally listening to my bodies needs. I've felt hungry today so I've eaten.

Went for a 20 minute walk at lunch time.

Flatmates birthday drinks, had a few beers and shared a mixed platter of bread, feta, sausage and chicken.

Listened to the CD again last night.

Before breakfast I had a probiotic and 2 glasses of water and for breakfast I had 2 slice of soy and linseed bread with bacon, egg omelette and beans.

At 5pm I had a roast chicken with mayo bread roll.

Had a few drinks and ordered pizza with a friend - had 4 pieces.

No CD again last night ... I'm lacking consistency and when I have one day where I don't eat properly and have alcohol it seems to run into 2, 3, 4 days etc.

I haven't listened to the CD, had the supplements or exercised for the last 4 to 5 days and am feeling crap. Why do I continually do this to myself? Is it really about weight loss??

I had some risotto at 11am and had a chicken salad wrap for lunch.

For dinner I had 2 slice toast with smoked salmon and cheese with a muesli bar and a handful of mixed fruit n nuts.

Morning all, feeling a bit better today. Thanks so much to people who have noticed and commented on my feeling blue!! I listened to the CD again last night.

For breakfast I had the usual supplements and a banana. I have tons of live, healthy food in the fridge which I'll have to use up. I went shopping last week but haven't really been eating healthy so it's all just sitting there. I'll make up a huge fruit salad and a large vegetable curry this evening.

I ate a plum and an orange mid morning and for lunch I had a chicken cesear salad.

For dinner I ate a little smoked sardines and a small bowl of vegetable curry which I cooked myself with all natural ingredients.

Morning all, listened to the CD again last night - all good.

Went back to the gym this morning - walked for 20 minutes and did a body pump class - feeling great.

For breakfast I had a probiotic - someone asked which ones I use - I use coles cheaper version of Yakhult, I also had all the usual supplements and some muesli. To the muesli I added probiotic yoghurt, whey protein. fresh pineapple, mixed fruit and nuts and mixed berries.

****** Sleeping to the CD ******

I have fell asleep a couple of times to the CD but I'm not worried about that at all. I've learned a lot about meditation and have meditated to different CDs in the last couple of years. It is better to be awake but sleepy as this is when you're mind is most susceptible. However, your mind will still be 'listening' when you have just fallen asleep which also works well. You're brain has 4 stages of wave activity: beta (awake), alpha (sleepy), theta (deep meditation or lightly sleeping) and delta (deep sleep). Listening to CDs or meditating works well at alpha state and best at theta state although it takes practise to stay awake during this state!! So don't worry about falling asleep.

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For lunch I had a roll with chicken breast and tomatoe.

For dinner I had half dozen meatballs with different dips.

Morning all, listened to the CD last night.

Before breakfast I had 2 glasses of water and a probiotic. For breakfast I had organic muesli with skimmed milk, to that I added whey protein, probiotic yoghurt and mixed fruit, nuts and seeds. I also had all the usual supplements.

I met with my personal trainer for the first time today and I'm excited. Today was just a personal consultation but I am excited. Just from this session I have learned that working away at the gym isn't really helping me and he gave me insights to the inexperience of trainers who work in gyms!! I am also writing an on-line diary of my results with the PT at:

Personal Training Diary

By the way I weighed in at 78k this morning - 1.5k heavier than when I started the Gabriel Method but the book does say that by introducing full fats again that you may put on weight in the beginning.

For lunch I had a tub of garlic mussels and 2 slice toast with chicken roll and tomotoe.

For dinner I had home made rogan josh curry (devine).

I went out on Sat night so I had probably 10 alcoholic drinks and then more curry when I got home!!

Morning all, listened to CD last night.

Before breakfast I had 2 glasses of water and a probiotic.

For breakfast I had muesli, skimmed milk, whey protein powder, mixed berries, probiotic yoghurt and flaxeed oil all mixed in. Also had all the usual supplements.

Had my first session with my PT last night - all went really well. Still really excited about it all and the feel good factor coupled with listening to the CD are working wonders. I found out the following:

Weight: 78k
Body Fat % : 28.3
BMI: 24.9

If you'd like to monitor that progress, you can at:

Personal Training Diary

For lunch I had a cottage cheese salad and a 100g of sardines in tomatoe sauce.

For dinner I had half a salmon steak with some vegetable fried rice on a bed of spinach and rocket.

Later I had a muesli bar and 4 vitaweet crackers with jam / vegemite.

Morning all, listened to CD last night.

Before breakfast I had 2 glasses of water and a probiotic.

For breakfast I had muesli, skimmed milk, whey protein powder, mixed berries and probiotic yoghurt all mixed in. Also had all the usual supplements.

*******Cooking*********

Over the last few months I have gradually been building up my supply of herbs/spices and picked myself up a few cook books - vegetarian, quick and easy, curries etc and I've slowly but surely been trying new healthy meals. The curries are delicious and the salad book ensures that I don't get bored with the same salad all the time. I've never cooked before (properly anyway / had never cooked a roast until Xmas) and I'm rreally enjoying it.

Also, because I'm cooking the meals from scratch, I don't feel guilty about having a curry or any other dish as I know exactly what's in it - curries are really healthy especially with lots of veg!!! Let me know if anyone wants a fantastic recipe for Lamb Rogan Josh!!!

Tonight I'll cook up another large curry and freeze a couple of serves. I've also made up a huge salad and a huge fruit salad on Sunday which will last for a few days and I'll do the same tonight again. Feeling great as you may can tell :)

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Mid morning I had a fruit salad.

For lunch I had a cottage cheese salad.

Mid afternoon I had a handful of mixed fruit, nuts n seeds.

Felt really hungry by 4pm, will have more for lunch than a salad. What's good it that I'm realising the difference between real hunger and fake hunger.

For dinner I had half a salmon steak with some vegetable fried rice on a bed of spinach and rocket.

Morning all, listened to the CD last night.

Before breakfast I had 2 glasses of water and a probiotic.

For breakfast I had organic muesli, organic skimmed milk, whey protein powder, mixed berries, mixed fruit and nuts, flaxeed oil and probiotic yoghurt all mixed in. Also had all the usual supplements.

Mid morning I had a huge fruit salad that I made up last night - 12 different fruits.

For lunch I had pasta with tahini, orange, avocado, mayo, pumkin seeds and red capsicum. I also had a home made greek salad with lettuce, feta, olives, celery, green capsicum. I made my own dressing with lemon juice, olive oil and garlic.

Mid afternoon I had a handful of mixed fruit, nuts and seeds.

By the time 5.30 came I wasn't really hungry so had a small bowl of left over pasta. I also made up a spinach and chicken curry - all home made with natural ingredients.

I've been stocking up on full fats and organic foods - costing a bit but worth it. I've also been making up my own dressings using olive oil mixed with different things.

I had another session with my Personal Trainer tonight, feeling great. Having these weekly appointments are really boosting my motivation with exercise and food. I read the Gabriel Method book again last night just to refresh my memory. Think I may be eating a little too much starch/carbs but I'm sure that's sort itself out.

Morning all, listened to the CD last night.

Before breakfast I had 2 glasses of water and a probiotic.

For breakfast I had organic muesli, organic skimmed milk, whey protein powder, mixed berries and probiotic yoghurt all mixed in. Also had all the usual supplements.

Mid morning I had a huge fruit salad that I made up last night - 12 different fruits.

For lunch I had pasta with tahini, orange, avocado, mayo, pumkin seeds and red capsicum. I also had a home made greek salad with lettuce, feta, olives, celery, green capsicum. I made my own dressing with lemon juice, olive oil and garlic.

Mid afternoon I had a handful of mixed fruit, nuts and seeds.

*****Organic Foods*******

Eating the way I have for the last 10 days using organic produce and introducing good fats has really improved my toilet habits....will definitely have lost weight over this period.

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For dinner I had some home made chicken and spinach curry with leftover greek salad.

Later I nibbled on a few crackers with cheese and 2 risotto mini cakes. I also had about 8 alcoholic drinks and ended up having left over curry at night with a couple of papadums.

Morning all, listened to the CD last night. So I've been doing this now for 70 days!!! I've had my slip ups but I have definitely been eating better than previously and I also feel so much better eating good fats, whole and organic foods.

Before breakfast I had a probiotic.

I've put on 2k since I started but I'm ok with that - I though I might with the additional fats. But as the book says it's a gradual process - I'm teaching my body that it has enough fat and so it can shed additional fat. I reckon my body has been starving for so long it might take a little longer for my body to want to let go!!

Had a bowl of organic muesli with organic skimmed milk, to that I added whey protein powder and mixed berries. Also had all the ususal supplements.

Mid morning I had a bowl of fruit salad.

For lunch I had 2 slice of soy & linseed bread with a large bowl of vegetable soup (processed I know but all I had in the fridge this morning).

For dinner I had a medium sirloin steak with mixed organic vegetables (frozen and delicious) and 2 slice of toast.

I'm off to Body Pump now .. sore tomorrow.

Later I had a muesli bar and prepared a huge tuna salad for lunches.

Morning all, listened to the CD again last night.

Pre breakfast I had a probiotic.

For breakfast I had a bowl of organic muesli with organic skimmed milk, to that I added whey protein powder and mixed berries. Also had all the ususal supplements.

Mid morning I had a bowl of mixed nuts, seeds and fruit.

For lunch I had a tuna salad and 4 VitaWeet biscuits.

I did have a more relaxed approach at the weekend but I believe in th 80/20 rule - 80% of the time be really health conscious and 20% of the time a little more relaxed. I used to think that 80/20 meant starve for 80 and pig out for 20 - I now have a better view.

Later I had 4 bottles of beer with some homemade prawn curry with basmati rice/lentils - yummy.

Morning all, listened to CD last night.

Pre breakfast I had 2 glasses of water and a probiotic. For breakfast I had a bowl of organic muesli with organic milk with whey protein powder, probiotic yoghurt and mixed berries mixed in.

Mid morning I had a plum and a small bowl of mixed fruit/nuts/seeds.

For lunch I had a tuna salad with cottage cheese.

Mid afternoon I had a peach.

For dinner I had a beautiful grilled salmon steak with organic vegetables.

**** The Gabriel Method Principles ****

1. Dieting or avoiding fats puts your body into starvation mode - your body needs good fats
2. Starvation mode means that even if you eat salad for 2 weeks, your body won't burn it off as it is starving for essential nutrients so it stores everything
3. Having lived in starvation mode for years....i.e. depriving your body of essential nutrients will take time to turn around - your body will store everything for a while (waiting on the next starvation period)
4. Spend a few months introducing good fats into the diet again - do not diet!!
5. Listen to the CD - it will slowly change your mindset
6. After a few months (depending), your body will be sure that you won't starve it anymore and begin shedding .... quickly.
7. Eating processed foods or over cooked meat/veges is not providing your body with what it needs - pointless - your body will still be starving.

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Had 2 cans alcohol.

Had all usual supplements but skipped breakfast.

For lunch I had chicken curry with boiled rice.

For dinner I had 2 slice of toast and later I had 4 vitawheet with jam/vegemite.

I had my trainer today and what a difference in my performance was. Last Thursday I had a brilliant session but tonight was terrible. My lack of fresh whole foods coupled with alcohol at the weekend made such a difference - I wasn't able to do half the exercises I did last week. What a wake up call!!

Hi folks

I've missed a few days of recording. I had another long weekend - went out a lot, ate a lot (of all the wrong things) and drank way too much alcohol. Back on the horse again.

**** So what have I learned / new habits?? ****

I'm now hungry in the morning - I never used to eat / want breakfast
I now drink a lot more water
I'm now very conscious of how much alcohol affects my daily life / energy / eating habits
I'm incorporating exercise into my routine - got a personal trainer to motivate me
I've quit smoking (day 3 but I've quit all the same)
I'm no longer dieting - there are no diet foods in my house
I've put on about 1 to 2 kilos but am ok with that - firmly believe it will come off when my body realises I won't starve it any more
Feel great as I know I'm putting good, healthy foods and supplements into my body
Realise 20 year old habits will not change over night or in a month - lasting change takes time
I'm human and have my ups and downs but all in all feeling great about the 'method'

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After reading WhipGirls comments I can firmly agree about the change in mindset. No matter what my circumstances are I now see myself choosing the healthier option. Also, even if I'm in a rush or unprepared for the day I will still ensure I have supplements and plenty of water. For example I went to a concert last night and instead of having a burger I chose sushi .. massive change.

Massive change must come over a period of time - it cannot be changed in a weekend. Over the last 2.5 months I have slowly incorporated different things - yes I have my slip ups but that's ok. Each of these little changes are compounding into a far healthier diet.

Hi all, it's been a while since I wrote in this diary and I'd like to give you all an update on my progress. As outlined above, I have dropped 9.1 kilos in 12 weeks - here are the steps I have taken to accomplish this:

1. Joined weight watchers (ww)
2. Used points in ww for probiotics, fishoil capsules and others oils
3. Haven't exercised much - go walking a lot
4. Have used CDs mentioned above to change my habits and mindset
5. Haven't had any alcohol for 85 days

In conclusion, I have combined some of The Gabriel Principles with a calorie controlled diet whilst listening to hypnosis / weight loss meditation CDs. The CDs help with changing patterns, applying some Gabriel Method Principles means that my body is not starving for essential nutrients/fats and ww means that a lot of my foods are made up of salad, fruit and vegetables. Having no alcohol means that all my calorie intake has nutrients and I generally feel much better in myself which in turn makes me want to eat better.

I've been monitoring like a mad woman and recording diaries and have found that for me exercise didn't have a big part in it. For a few weeks I went running every single day and my weight loss for the week was not as much as if I just plain ate less.

I still agree with some of the principles - I was losing on average 0.3 to 0.8 kilos per week - the last 3 weeks the weight is falling off me and I have lost on average 1.2 kilos per week.

All of your comments are welcome....I have 10 kilos still to go :)