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As I finish up day seven of my AI-assisted wellness journey, I've reached a significant milestone: completing my first full week. It was a quieter day, but I managed to stay within my food plan, bringing my daily intake to the consistent 1300-1500 calories I've been maintaining all week.

Looking back over these seven days, I've successfully navigated restaurants, social events, fatigue-induced cravings, and built what feels like a sustainable routine. That's no small accomplishment.

Exercise Concerns and Perspective

One worry nagging at me is that I didn't get as much exercise as I had hoped this week. My AI wellness coach provided reassuring perspective on this concern. Week one is really about establishing eating patterns and allowing the body to adjust to new routines. Exercise is important, but nutrition accounts for about 70-80% of weight loss success - and I've definitely nailed the nutrition component.

The foundation I've built this week with consistent, balanced eating is what everything else builds upon. The exercise will come, but getting the eating habits established first was the priority.

The Calorie Conundrum

Despite maintaining 1300-1500 calories daily and not feeling hungry, I find myself wondering whether results will show up on tomorrow's weigh-in. This concern reflects the deeper programming many of us have about needing to feel deprived to see results.

My AI wellness coach reminded me that my calorie range is actually perfect for sustainable weight loss, and the fact that I'm satisfied at this level demonstrates I'm eating the right foods - high in protein, fiber, and nutrients that provide genuine satiation rather than empty calories.

Tomorrow's Weigh-In Reality

As I prepare for tomorrow's weigh-in, I'm trying to keep realistic expectations. My body has undergone major adjustments this week: adapting to new exercise routines (even limited ones can cause water retention), digestive system changes from new foods, hormonal rebalancing, and natural daily fluctuations that can mask progress on the scale.

The real victories this week extend far beyond what any scale might show: seven days of consistent nutrition, multiple successful restaurant visits, navigating social events, learning to distinguish fatigue from genuine hunger, and building habits that feel sustainable rather than punishing.

A Deeper Discovery: Food as Reward

Perhaps the most significant insight from this week came today as I reflected on my relationship with weekly rituals. I realized how deeply ingrained my pattern of using food and drinks as end-of-week rewards has become. This "I've worked hard, I deserve this" mentality has been a cornerstone of how I mark the transition from work week to weekend.

This recognition feels important because it represents one of those deeper behavioral patterns that could undermine long-term success if left unaddressed.

Understanding the Reward Pattern

My AI wellness coach helped me understand why this food-as-reward pattern is so common and compelling:

We're conditioned from childhood to associate food with celebration and comfort

End-of-week treats feel "earned" after working hard all week

Food rewards provide instant gratification and stress relief

These rituals become our way of marking important transitions

The challenge isn't just that food rewards can sabotage our physical progress - it's that they keep us dependent on food for emotional regulation rather than developing other coping strategies.

Redefining What Constitutes a Reward

The conversation shifted my thinking from "I deserve to treat myself with something potentially harmful" to "I deserve to treat myself with something that honors the work I've been doing."

When I considered what I actually enjoy beyond food and drinks, the answers came easily: spending time with family and friends, watching movies, writing and reading books. These activities feed different parts of me - social connection, mental stimulation, and relaxation.

Why These Alternatives Work Better

What makes these non-food rewards so much more effective is that they actually support my wellness journey rather than creating internal conflict:

Spending time with family and friends builds relationships and provides emotional fulfillment that lasts much longer than any meal

Watching movies delivers the relaxation and escape I'm seeking at week's end

Writing allows for a creative outlet

Reading provides mental stimulation and enrichment

There's no guilt involved, no "getting back on track Monday" mentality, and no undoing the week's progress.

Making the Transition

Since I'm already drawn to these activities, the shift isn't about finding completely new interests - it's about intentionally elevating them to "reward status." This might mean planning a special movie night with cozy elements, setting aside dedicated time for reading, or organizing meaningful family activities.

The ceremonial aspect of end-of-week celebration can remain; it just gets redirected toward activities that align with rather than undermine my goals.

Tonight's Experiment

To celebrate completing my first week of this wellness journey, I've decided to watch a movie tonight - my first conscious attempt at implementing this new reward system. It feels like a fitting way to honor the work I've done while staying true to the path I'm building.

Week One Reflection

As I prepare for tomorrow's weigh-in, I'm trying to focus on the real transformations that have occurred this week. Whether the scale moves or not, I've proven to myself that this approach is livable and sustainable. More importantly, I've begun to identify and shift some of the deeper behavioral patterns that have kept me stuck in the past.

Week one wasn't just about changing what I eat - it was about building awareness, developing new skills, and creating a foundation for lasting change. The recognition of my food-as-reward pattern and the commitment to experimenting with alternatives feels like one of the most significant developments yet.

Sometimes the most important victories happen in our minds before they show up on any scale.

Check out the results of my first week!

Interested in reading all my experiences and conversations so far? Check them out here!

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Susan Williams is the visionary founder of Booming Encore. With over 28 years of experience in corporate senior leadership and executive roles, she realized there was a significant gap in resources for those seeking a purposeful and healthy later life. Driven by her passion to make a difference, she decided that if she couldn't find it, she would create it and launched Booming Encore in 2013.

Since then, the Booming Encore has organically grown into a globally recognized authority on retirement, aging, and longevity. Susan’s commitment to empowering individuals is further reflected in her co-authorship of Retirement Heaven or Hell: Which Will You Choose? and her contributions to Longevity Lifestyle by Design.

An engaging speaker and advocate, Susan passionately shares the importance of all the aspects that can help people positively live, embrace and contribute in their later years. Today, she’s not just helping others create their own “booming encore”—she is actually living hers. Join her on this inspiring journey and also live your best booming encore!

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Founder, Booming Encore

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