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.