If I don't have a plan, it is unlikely I will succeed, both in losing and then maintaining for life.
Objective: To attain a weight of 204 lbs or less by at least 10/15/11.
I want to live longer and have great years later in life also.
I will be much healthier without that extra weight around my waist, which contain
toxins that are very harmful.
I'll have more energy. And I'll sleep even better. And I'll feel better.
I should be able to get rid of the silent reflux.
Current weight: 222 Goal weight: 202 At 1 lb a week that would be 20 weeks; 500 calories less per day.
Discover my "iceberg" beliefs that could sink my ship. Develop new beliefs.
Tools I will use:
Model daily meals amounts.
A list of good "substitutes" for the impulse foods - and a supply around
Keep a journal of what is and isn't working. Then update the plan each month until everything is working. (And publish what I've learned on this site, and where I fell down, so I can have a "recovery" plan that is a winner.)
Only shop when not tired or hungry.
Stop and breathe deeply and relax and wait 12 minutes for any feeling of hunger to pass.
Only eat 20% of anything that I feel compelled to eat; but better to not eat it all.
Additional practices I'd like to do: Once a week fasting for the day to practice it and for the cleansing benefits.
Journal: If I mindlessly eat, I can eat a whole carton of Cherry Garcia at a huge amount of calories. Either don't start (i.e. don't buy it) or do something that has smaller, more discrete pieces, if I am to eat anything that is not optimal for the diet. So, some weeks I would normally expect that I will buy the 4 drumstick packet; that is better than one big carton, but I should be able to eat zero, substituting low fat cottage cheese or no-fat yogurt with fruit.