250-499 SparkPoints 390

Plan Moving Forward

Tuesday, June 30, 2020

My plan moving forward is this:

-180lbs by January 1st (SparkPeople agrees I can do it easily)
-100 ounces of water/day
-15 minutes of activity/day
-at least 100 mins of exercise/week
-keep energy and mood up
-stop having sinus and GI issues again!!!

-using the 100's method
-follow the metabolic eating plan (1400-1500 cals per day)
-use SparkPeople for tracking, journaling, and exercise plan
-meal plan on Sunday and grocery shop on Monday
-carry a water bottle--I have several, so I can even rotate them for entertainment
-exercise every morning--start getting up at 6:30 to exercise then eat breakfast (this can be a full workout or just PT)

Likely Difficulties and Their Solutions:
-family recipes!!! (put them into SP recipes and get the actual nutritional info, or have them on a cheat day)
-not feeling like meal planning (have some ready-made things to eat, such as Builder Bars. processed isn't the best, but it's better than falling off the wagon)
-not wanting to exercise (do it anyway. sometimes you just need will power and that is something I need to develop more of. also, seek support.)
-being afraid of getting hurt while exercising (stick to the exercises the dr gave and only look up low-impact workouts. re-evaluate with dr as things get better)
-not losing weight=discouragement (track mood and energy level, keeping in mind that the goal is weight loss, but only in so much as to have a healthy lifestyle. happiness=healthiness)
-not wanting to grocery shop (set a day and time and go every week, even if I only need a couple things. Monday=shopping. Period.)
-out with friends (Thursdays will be pot luck, so a reasonable serving of whatever is brought, trying to focus on fats and proteins as much as possible, but knowing that 1 bowl of pasta on 1 evening a week should not ruin a meal plan. if it does, this is the wrong meal plan.)

Metabolic Meal Plan:
-1 fat=10 grams or more
-1 protein=15 grams or more
-1 carb=10 grams or more (try to stay under 100 carbs per day, ON AVERAGE)
-follow food guide included in the plan (put foods in SP as recipes rather than looking up foods to add so I know I'm using the exact nutrient info)
-Daily calories- 1400
-Breakfast (protein, fat, carb) 20% cals (280)
-AM Snack (protein and fat -or- protein and carb) 15% cals (210)
-Lunch (protein, fat, carb) 20% cals (280)
-PM Snack (protein, fat) 15% cals (210)
-Dinner (protein, fat) 20% cals (280)
-Bedtime Snack (protein, fat) 10% cals (140)

100s Methods (read about it somewhere, but can't remember where....):
-100 ounces of water/day
-100 mins of activity/week
-100 mins of extra sleep/week
-100 mins of stress relief/week
-100 mins of exercise/week
-less than 100 grams of carbs/day

So there's the plan. It's exactly the plan I started in January and did very well on until life, pain, klossezuppa, and COVID gave me reasons to stop. Back to it!
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Member Comments About This Blog Post
    It sounds like you’ve put a lot of thought into this. I’m rooting for you. One thing that helps me with meal planning is to have a default plan for dinners. For example, Monday is salad, Tuesday is rice & beans, etc.
    210 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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