80,000-99,999 SparkPoints 99,335

My Weight Loss and Exercise Plan Fall 2020 5% Weight Loss Challenge

Friday, October 02, 2020

I have given this a lot of thought and have identified 3 possible strategies for eating in this challenge. This wouldn't fit on my Sparkpage

Strategy 1 — low carb keto keeping my carbs to 10% or less of my daily calories, with protein around 30% and fat around 60%. This worked for me in the previous challenge but I didn't reach my 5% goal. In all honesty, I didn't follow this model until the final week or 2.

I have been on Atkins before and it worked for me but it is very restrictive. First 2 weeks I ate most meats but only baked, grilled, or broiled, not fried, very low carb veggies in a restricted amount, and healthy fats with restriction on the amount of avocado because it is high in calories. Very limited dairy. After I "flipped" into ketosis I could add a few more very low carb veggies but it was very strict still. In this stage I lost 30 pounds in 3 1/2 months and didn’t crave anything, which is amazing for me! As a last resort I will go back to that but am hoping I won’t have to. I may or may not still have the discipline to do this. Since this strategy only becomes effective when in ketosis, and it is easy to come out of it, I will start with Strategy 2.

Strategy 2 - Follow my regular eating patterns and habits, but increase my activity and cut my portions in half. I have had success with this before too -- I found things I would rather do than eat. I got used to eating less and not feeling full all of the time. Lost 23 pounds in 3 months effortlessly. I will start with this one and "shrink my stomach"" meaning not only will I get used to actually feeling hunger but I won't be able to hold as much food at any given time. When I get settled into this style, I may very well segue into Strategy 3 and follow both simultaneously.

Strategy 3 - Intermittent Fasting. Eating within an 8 hour window. I would choose eating only between noon and 8 pm. Not trying to "fit all of the calories I would normally eat" into that period of time, but paying attention to hunger and feelings of fullness. I would try to keep my portions at half-size from Strategy 2. Have never done this before except for a day or two, but am willing to go for it.

My Exercise Program will be flexible, depending on whether we are home or not.

At home - Cardio on the treadmill, dancing, walking outside weather permitting. Total Gym for weight training. Stretching.

Away from home - Cardio - Fast Walking or jogging indoors or out, weather permitting. Dancing, stretching, calisthenics like jumping jacks, bends, twists, reaches, etc. Resistance Bands and weight-bearing exercises like squats, pushups, leg lifts,etc.
Share This Post With Others
Member Comments About This Blog Post
    Thank you all for your wonderful encouragement! I am actually in the midst of the "keto flu" being very tired but my cravings for carbs are gone.
    Eating strict induction Atkins for at least another week and then may segue to Keto to just see what happens when I add a few more food cagtegories, like almond flour, coconut flour, nuts, and more cheese. Cutting nuts out of Atkins is because #1 they have both carbs and protein and #2 many people have allergies to nuts and that will slow weight loss.

    This is a learning experience for me. I did this strict induction almost 10 years ago and it worked well, but that was 10 years ago. I have tried it a couple of times since and my willpower and carb cravings thwarted my attempt. I will blog again in a couple of weeks with updates.

    About my "out of town plan," I just got back in town and what I did was walk and dance. I carried my bands but with no cd to guide me, didn't want to hurt myself. It worked out well, though. I got my exercise in every day. I went strict induction Wed and am drained of energy. Been through this before and I know that soon my energy will surge. I don't know why I ever got off of it.....I was losing weight and didn't crave anything. My Bad. emoticon
    100 days ago
    Sounds like a plan! I've been considering the intermitent with similar hours...but weaken when I want to eat at night, or when I'm actually hungry too early! To me, if you lost that well, and effortlessly on #2, that is much more healthy and easier to do long term. But whatever plan you end up with, good luck, you WILL DO IT!
    105 days ago
    I love that you have a strategy for home and away. Good thinking!
    108 days ago
    108 days ago
    108 days ago
    Sounds like a few great strategies. You'll have to keep us posted. I've heard a lot about keto but have never tried it.
    108 days ago
  • Add Your Comment to the Blog Post

    Log in to post a comment

    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.