So, I'm planning on loosing 10-15 pounds and every article that i've read says it's important to one have a plan, and two, to write about it or make a contract with yourself so that you can stick to that plan.so, my plan: to loose one pound a week for the next 15 consecutive weeks. and my contract, is as follows:
I, Jenny Taylor, promise to eat 1,000-1200 calories a day for the next 15 weeks. I promise to eat:
6 servings of protein -- chicken, pork, turkey, or fish
2 breads/starches -- 2 slices whole wheat bread
4 servings of vegetables -- 1 cup carrots (raw), 1 cup broccoli (raw), I cup salad greens
2 servings of Fruit -- 1 medium apple, 1 medium orange
2 servings of Dairy -- two 8oz glasses of 2% milk
3 servings of fats -- 6 almonds, 4 walnuts, (+ fat from milk)
which equals, surprisingly around 1000 calories a day.
I promise to pace/walk for at least one hour five days a week.
I promise to eat in addition to my regular food intake, one small to medium slice of cake on friday night.
I promise to eat only regular food on saturday, sunday, monday, tuesday, wednesday, and thursday.
love, Jenny :)
Hi Jenny, thanks for commenting on my blog post. As a retired personal trainer and weight loss coach, I do have a few suggestions for you.
ReplyDelete1. It's good that you have a plan laid out, but the thing about plans, is that they can go awry. This is were I liked your initial comment about "lifestyle change." If you truly change your lifestyle, you would view "cake" (even a small amount) as an unhealthy food that works against your plan and health. I know it sounds quite extreme. But it's that "change of attitude and mind" that could be the key to changing your lifestyle for the rest of your life, not just 15 weeks. When you think about 15 weeks, what will happen after that? This is the downfall of most diets. People think they can be on it for a certain length of time, then wham! right back to old, unhealthy eating patterns, and they gain the weight back.
2. I was trained to never allow your caloric intake to go below 1200 calories. If you do, your body will sense a lack of food availability and slow down your metabolism, hence, you won't lose weight as quickly as you could.
3. Low fat dairy products are a must. I see you are drinking 2% milk. I try to never drink my calories, except in a protein shake. It just doesn't provide the satiety feeling, as liquid passes through the stomach quite quickly. I would exchange the 2% milk for Yogurt or Cottage Cheese. You will get less fat and more bulk in your stomach.
4. As you strive to lose weight, your existing muscle mass could be used for fuel, so I recommend that you begin "weight training" to keep and/or build up your muscle mass. You will never look like Arnold Swartzenager, so don't worry about that. Muscle burns more calories and increases your metabolism all day, even while you sleep. Pick up a book on it at the library and you are off to a good start!
5. In re-reading your "promises," I hope you are not cutting yourself short on the huge variety of healthy foods available. I would hate to have you get bored with those choices, then have it affect your plan. Read, read, read everything you can get your hands on about eating healthy, exercise regularly and you should see the weight come off "naturally!"
I hope this helps. Linda Hibbard
visit: http://WomensPersonalFitness.blogspot.com
http://www.WomensPersonalFitness.net
Hi Jenny, I know the "No Cake" idea is radical. What I would really encourage is a closer look at the nutritional content of the foods you eat, including any desserts. I have seen many healthy recipes for desserts using whole wheat flours, little or no oils, etc. But even still, we always need to keep an eye on what we are eating and how it is affecting our bodies and our health. Good luck on your stay in the Phillipines! Sounds like an adventure! I don't know if it would be possible for you to prepare a healthy cake in the Phillipines. Another suggestion would be to always eat only half (share with someone else) or say to yourself, "I will only have 2 bites!" Then you can have your cake and eat it too!
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