work the plan.
I decided on a plan a month ago.
I got derailed for a week because I chose to be...
But that doesn't change an essential truth.
If you want to succeed, You need a plan.
I doesn't have to be a complex plan.
Mine wasn't when I began.
It was "Eat 1800 calories and walk daily"
It grew more complex as time went on.
I just needed to get started and so made it as simple as possible.
I didnt muck those 1800 calories up with a bunch of rules to start.
It was simply:
Stop at 1800.
After the first two weeks..
Or, After the dust cleared.
I realized I wanted to add a few rules.
No more than two cups of coffee.
Eliminate white bread.
Limit the sugar.
Eat only protein and veggies at dinner.
These choices evolved as I went along though...
They werent there right out of the chute.
My first priority was to stop the mindless eating.
So I counted calories..said no to drive through, and ate at home.
My latest innovation has been..
1500 cals 6 days a week...the gym 5 days a week (one hour and a half minimum).
M,W, and F. I do the elliptical for an hour...150 situps and upper body weight lifting.
This burns on average 800 calories.
Tuesdays and Thursdays I do a 3 mile walk and 30 minutes on the stairstepper.
This burnes on average 550 to 600 calories.
I sit at 155 right now.
On Saturdays I eat 1800 or 2500 calories on alternating weekends.
I walk 3.5 miles on both Saturday and Sunday.
My walks aren't strenuous and are more a time to reflect than an effort to push my heart rate.
So my weekly deficit is right around 3650 on my 1800 calorie saturday and 2950 on my 2500 cal Saturdays.
Which..when all is said and done should give me a 3.5 lb loss per month (It will drop as my weight drops)
For the last 3 days I have stuck to this plan.
If I stick to it for a whole month, my numbers will tell me if I am right or if I am wrong.
Everyone's plan is (and should be) different, because it needs to work for you where you are.
Your plan will evolve.
Because life changes.
So if the old plan isn't working you need to look at what is not clicking and find a new path.
I am sure my plan will change again once I hit my goal weight in 20 some odd pounds.
Right now I knw what I need.
I have discovered these little Saturday breaks are important for me mentally.
It helps me push through with my workouts at the gym.
I do my best five days a week.
I watch my intake and eat clean six days a week.
On saturdays I still watch it, but loosen up a bit and maybe have something with the family...
I eat out, or I make a family favorite (like my lasagna).
I am finding my balance.
I am making my whole life flow together.
I have a plan and am working the plan.
It feels good.
Have a great night guys.