Next week's plan

So, I have gained 11 lbs since January of 2008.  I'm not beating myself up.

Back to the two year plan.

Today's weight: 160.6

This week's plan:

1.  Document every bite I eat - include an estimated quantity and my hunger level

2.  Journal at least 3x

3.  Workout - cardio - at least 3x

4. Get a library card

5.  Re-work 'fridge on MFD

That's it.  I have decided that I need more protein at breakfast.  I will get it from eggs, I think. 

I also have made the startling discovery that with a goal of 1 lb per month, all I need to do is cut 100 calories from my daily maintenance requirement, which MFD is showing to be 1635.  That's for my current weight.  That is one reason I want to re-work the fridge on MFD.  I know that I am going to have to log my food and count calories for a while. I'm also going to have to measure my food.  I'm easing into it.  And I'm also going to do my best to make MFD work for me with a 'fridge that functions my way.  And I'm going back to  my 'it must be easy' mantra.  I'll basically eat the same things for breakfast and lunch and then eat small portions of whatever we have for dinner.   

I really do want my eating to become intuitive as well as automatic.   This is why I'm adding the hunger level in my documenting my food intake.  I want to avoid eating if I am not hungry.  At the same time, I don't want to be terribly hungry for any length of time.  Why do I feel like I sound like a broken record?

I'm still fighting exercise.  This isn't a good thing and I'm thinking some 'tough love' may be in order.  It's time to end the fight and just do.  No choice.   I don't have to kill myself - I just need to move for 30 minutes three times a week.   That's all I'm asking of myself right now.

The 2 Year Plan to Overcome the Obsession

It's taken me about 2 years to gain this weight and I've decided I'm going to take about 2 years to lose it.  That's right - 1 lb per month.

Why am I taking such a slow approach?  For a few reasons, but one of the biggest ones is that I want room in my life for something other than weight management and being obsessed with my weight.  I'm OVER IT!

So, the approach is simple.

For next week and May:

• I shall document what  eat - but not measure or 'log' it to determine a calorie count.  (At least not at this point)
• I shall drink 64 oz of water per day
• I will find joy and acknowledge it daily
• I will walk or work out (cardio) at least 3x per week.
• I will journal at least 3x per week.
• I shall weigh myself this Friday (April 30th) and again the last Friday in May (May 28th).

Each weekend, I will spend some time with  myself evaluating how well I did - including how many non-food/weight management activities did I participate in.  Did I knit, did I read a non diet book, etc.  My success will be measured by how well I met my goals.  And this time - I get real rewards.

• Daily rewards - pamper time - feet and hands
• Weekly rewards - new books
• Monthly rewards - manicures (I get pedicures routinely - but not manicures)

That's it for now.

Here's what helped

...  to get me back in the groove  (and I have to admit, right now it's a shallow groove - very easy to bounce out.   I'm concentrating on bouncing back in as soon as I bounce out)

I've been reluctant to establish and follow a weight management plan.  I should say re-establish.   However it is time.

What do I know about weight management:

1. It must be sustainable

2. It includes accountability

3. It includes calorie restriction

4. It includes moderate exercise

5. It includes mindfulness

6. It includes support from others

What do I want from weight management right now?

1.  Ease of execution

2.  Not feel punitive

3.  Overnight results

4.  Be transparent to others - not impact D

OK - number 3 is the desire for the magic pill and I threw it in there to be honest.  However, it is overidden by the first tenant of successful weight management: it must be sustainable.

So - I want ease of execution.   That is truly what made Optifast work so well for me.  I didn't think about food all the time.  I didn't have to worry if I had breakfast, lunch or dinner - or snacks.  They were all 1 envelope away.  It worked for me.  And it worked well.  It freed up my brain to think about other aspects of my life.

How can I make real life - no Optifast - work?  

No thinking about food choice.  I eliminate choice for 3 of my 4 meals each day.

Breakfast - 300 calories

yogurt and sweet potato with wheat germ

yogurt and blueberries with cereal or almonds

Lunch - 400 calories

1 peanut butter sandwich

carrot sticks

Snack 150 calories

Yogurt with strawberries

Dinner - small portions except salad

OK - that is easy enough.  Is it doable?  yes.  Is it sustainable? I think so - especially if I make this my 'week day' plan.  And allow some flexibility in my 'weekend plan.'   I will be aiming for 1500 calories per day.

So here's the plan part:

1500 calories per day.   

Repeat breakfast, lunches and snacks.  

Very small portions for dinner - start with salad.  

Mon-Thurs - no alchohol & no sweets (except 1/2 beer w/dinner).  

Fri- 1 drink after dinner

Sat & Sun - a little more relaxed,  Harder to plan, but keep the calories down as much as possible.   Choose fruit for the most part when getting dessert

Exercise: 30 minutes a day 4 days a week, 1 hour once a week.   Exercise is either Leslie Sansone or walking  

Accountability: Log my food in MFD and post the totals 

Does this plan meet the requirements:

Sustainable - I think so

Accountability  - yes

Calorie restriction - yes

Exercise - yes

Mindfulness - not sure

Support - yes - MFD

Ease of execution - I think so

Not feel punitive - I think so

Be transparent - for the most part

Am I finally back in a good groove?

I went quiet with my weight management efforts - sought and received some great support and I feel like I'm finally back in a good groove.  I'm not making excuses any more  - nor am I feeling stressed about my weight.  That's a good place.

This week - I've stuck to my guns on

No alcohol (except my 1/2 beer @ dinner) Sun-Thurs
Keeping my calories at 1500 per day
Working out 4x  - it's gorgeous here and I've been walking the hills
Upping my water intake

It feels good.