Thursday, March 5, 2009

My Plan

WARNING: Please consult with your physician before following ANY weight loss plan.

Here's the plan that I am following to lose weight:

1. Practice moderation by using some simple guides:
a. Meals should be no larger than your fist - If your meal is larger than your fist, cut it in half, and put one half away.

b. Before eating, ask yourself, "Do I want this?" or "Do I need this?"

c. Drink a big glass of water before every snack and meal. This will fill your stomach with water before consumption.

d. Eat slow: this makes you believe you have eaten a lot (this really works!)

e. If you don't eat enough at a meal or snack, do not make it up at the next meal/snack.

f. Snacks are not meant for you to feel full.

g. If you feel stuffed after a meal/snack, you ate too much

h. Dessert is a luxury

I. Dessert is a part of dinner

J. Dessert is not in multiples - only ONE slice of pie, cake, one doughnut, one cookie, etc.

K. Pinky measure cake - the longest portion of the piece should not be longer than your pinky

L. Cut off time is 2-3 hours before bed - My cut off time is 7:30pm

2. Guides for what to eat:

a. Stay away from fried foods

b. Eat lean meats like chicken, turkey, and fish

c. Don't count calories or track points (This is my preference) (Do whatever works best for you!)

d. Use butter or olive oil instead of vegetable oil

e. Stay away from high fructose corn syrup

f. Stay away from white bread

3. Eat meals/snacks at the same time everyday.
a. Don't skip meals or snacks

b. My Schedule:
6:00am breakfast
9:00am snack 1
12:00pm lunch
3:00pm snack 2
6:00pm dinner

4. Drink a lot of water.
a. At least 2 liters of water a day - Very Important!

5. Exercise.
a. Walking is the exercise that I am starting with because I am so big and out of shape. I'm starting with a 10-20 minute walk per day. It will probably be at least 1 year before I lift weights. If walking is too much stress on your joints, swim.

b. A rule of thumb with exercise: If you feel dizzy, STOP!! Quit for the day, and continue tomorrow.

6. Here's some cool tips that I follow to burn extra calories:
a. drink cold water - your body burns calories bringing that cold water to room temperature

b. eat hot sauce - the hot sauce raises your core temperature, and your body burns calories bringing your temperature back to your normal level

7. Here's some tips I follow to stay on my plan:
a. Weigh once a month - I get discouraged with doing a lot of work and only losing 2 pounds a week, but I handle a larger number once a month better

b. Eat what you want, but eat it in moderation. For example, if you want a cheeseburger or hot dog, eat only ONE - (I can scarf many at one time)

c. Find things to do during days off, holidays, and weekends. This will keep you from vegging out in front of the TV with snacks. I like to do the following to keep busy:
:: Go to the zoo - hidden form of exercise
:: Wash car - another hidden form of exercise
:: Target shooting
:: Ammo reloading
:: Photography
:: Play drums
:: Go fishing

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  1. If you follow my blog, I apologize for being redunant with this post. I posted this again to update my plan listed in the "New Readers Start Here" section on the blog. I didn't want to edit the original post because I wanted to keep them for sentimental reasons.

  2. I know you can lift way before a year goes by...its the most important part of doesn't have too be alot of weight BUT you have to overload the muscles in order for them to grow..more muscle means faster fat burn.

  3. You need to start lifting doesn't need too be alot of weight..all you have to do is overload the muscles in order for them to grow..more muscle means faster fat burning..

  4. I was lifting last year. I don't want to do too much too fast. My goal is to lose weight long term. I have been in a cycle like so many others of doing well briefly, and then boom, back on all the bad habits. I might try to start lifting soon. Especially since I have a Gym membership. Right now I just use the gym for swimming.

  5. Stephen,
    first congratulations on wanting to change your life! That is fantastic!
    Second, my husband and I changed our lifestyles and eating habits (for good I hope) and made this new kind of eating a life long committment just like I hope you will. Since you said you were bored with the food you are eating and since I am the cook at home, here are some suggestions: replace mashed potatoes with mashed cauliflower or better with baked acorn squash (bake it cut in half in 1inch of water for one hour) Let me know if advice like this helps...I have tons of good recipes and ideas. Good luck

  6. Stephen, please listen to Jimmy. You will be so amazed at how much more quickly the weight will come off if you lift weights. Cardio is great but weights will kick every thing into high gear! It can be almost meditative, breathing correctly, lifting just 2 exersizes per body part,you wont be overwelmed. You are doing an amazing job! I am new to seeing your site and haven't looked at everthing yet. If you haven't watched the biggest looser, please do so. Remember it isn't just what you are eating! It is what is eating YOU! Stress eating can get the best of you. Try to fill your mind with things other than the struggle. Pat yourself on the back too!!! GO! GO! GO!!

  7. I lift weights as part of my weight-loss plan, and I agree that it helps, but Stephen probably knows his body best. He is making good progress, and it is important not to risk injury, though I suspect light weights have little risk of that. On the other hand, I am not as heavy, and have no idea what stress his body is under daily.