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
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