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daily weight loss

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My First Weekly Grocery Shopping Trip

What I’m Eating or Drinking – Yogurt Covered Raisins
Mood – Comfortable

Putting together an entire week of healthy food choices is difficult when you don’t have a starting point.

The task doesn’t have to be as demanding as it sounds.  There are plenty of websites out there to help you accomplish this goal. The suggestions below are two sites that I researched to find my first weekly food plan.

Websites:

1.) Gina over at Skinny Taste has a variety of recipes that feature delicious, healthy, low-fat, family friendly recipes several times per week.  I used it as my number one go to website.

2.) There are 1000’s of recipes over at All Recipes that feature lean meats, vegetables, fruits, whole grains and fish. The recipes are submitted through visitors and include reviews and tips by additional website visitors.

I need meal plans for my entire family.  Although, this is my adventure, I am pretty sure my family wouldn’t like to live off fresh fruits and vegetables alone. Which, if I didn’t plan things out, I just might advert to.  Truthfully, I need to be disciplined the first couple of weeks, having everything planned out; leaving nothing to chance.  I’m looking to keep things real.  I’m looking for a healthy eating plan I can follow for the rest of my life and my family will not fight me on. Learning about food choices, portion sizes, menu planning and sticking to healthy habits will benefit the whole family.

Question

Browsing the web gave me the choice to ask my family members if they would be open to trying some new foods.  We could still eat some of the food choices that we had previously, but they needed to be revamped.

I’m following a 1700 calorie plan that you can view here: 1700_CALORIE_MEAL_PLAN. The plan is just an outline but it will give you some insight on the calories I am planning to consume per meal. This plan also takes in account the protein I wanted to consume at each meal.

Calorie Breakdown
Breakfast – 500
Lunch – 450
Dinner – 450
Snack – 300

I am going to try to stay within the calorie breakdown counts above.  Since I am a snacker, I decided to leave a little wiggle room within my Week 1 Meal Plan. The plan for the first week is a little bland.  The general purpose was to get used to portion control and eating the proper foods.

The first week without soda will be rough.  At least I will be able to turn to coffee for my morning caffeine kick.  In the afternoon and evening, it will be all water.
Nikki

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The Weight Loss Plan

My weight loss plan:

Weight loss is supposed to be a simple science of calories in vs. calories out.  One pound is roughly 3500 calories.  In order to lose one pound of weight you would need to create a caloric deficit of 3500 calories.

How does one go about this?
1.) Consume fewer calories than you burn each day.
2.) Burn more calories than you take in by increasing your exercise.
3.) A combination of both 1 & 2 above; consuming fewer calories and increasing your activity level.

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It is supposed to be that simple! Each person has a different basal metabolic rate (BMR), it is the amount of calories your body needs to run your bodily and mental functions. It is something I didn’t want to mess around with trying to figure out.  I found a program to help me gauge a healthy goal weight and the program helps me track my individual goals.  The program I chose to use is a Calorie Counter and Diet Tracker by MyFitnessPal.  Follow the blue link for a free AP in the Android Store on Amazon.  Otherwise, I know that you can also download it for free on iTunes as well. There is an internet version as a third option.  I just like to have the phone app so everything is at my fingertips.

The app has an entire food and exercise database — so you can log your food and exercise from anywhere, at any time. That solved two of thoughts on journaling.  I wanted somewhere to log both.  It was a program I used last year. Now I have it set up again, I’m back on track. If you decide to use the program please feel free to add me as a friend, my user name is MotherZebo. The program allows you to follow other users and there is a setting to allow you to see their daily activity if they choose.

Decision
For the first couple of weeks I have set small goals for myself:

1.) Eat breakfast.  I am terrible, I have skipped breakfast for most of my life.  I just never saw the need.  After I was cleared to start an excercise program after my thyroid removal, my doctor stressed the importance of eating breakfast.  The main reason you would want to eat breakfast is to jump-start your metabolism for the day.

2.) Eat Small & Often. Eating small frequent meals or snacks will keep you from binge eating and will also keep your willpower in check.

3.) Eat Protein.  Eating protein with each meal will maintain muscle mass, while reducing body fat during weight loss.

4.) Up Calcium. Studies have shown that increasing calcium strengthens your bones and can speed your weight loss by 65%.

5.) Drink Water. I have heard so many reasons to drink water when trying to lose weight over the years, I couldn’t possibly relay the information all to you.  My solution is a little different.  I will not be drinking soda and juices.  Only water and my morning coffee.

6.) Excercise. The first few weeks will be nothing more than light stretches and  walking. It has been about 6 months since I have been able to excercise in any fashion.  Now, I have the doctors ok and the Wisconsin Spring is on its way, it is time. If you can’t walk a mile yet, don’t.  Start were you are comfortable. There will always be someone ahead of you and someone behind you on your journey.

Amazon Links:
Track Your Walking Mileage With a Pedometer
Water Bottles

7.) Sleep. For me, regular patterned sleep is an extremely important part of keeping me healthy.

8.) Reduce Calories. I am reducing my calories by 500 calories per day. Again, I am tracking this in my Fitness Pal. The more weight I’d like to lose the more excercise I will have to do.  I don’t want to dip below the 500 calorie deficit because I’d like to continue a reasonable calorie goal I can relate to the rest of my life. Some days I might not eat every calorie and other days I may go over by 100.  That is ok…it is how “real” life works.

Now that you know my weight loss plan – Tomorrow, I will go grocery shopping. Which, means I need a food plan.
Nikki