The food in my meal plan is by no means the healthiest choice out there, but it's what I can do right now, where I am. As I progress, then hopefully, I will start craving less cheeseburgers and more green stuff. My goal this month is to stop eating out at the drop of a hat. By keeping portion sizes under control, planning meals, and drinking lots of water, I will be taking the right <baby> steps toward a healthier lifestyle. It's not a diet, it's not a diet, it's not a diet....
DAY/MEAL
|
FOOD
|
BEVERAGE
|
Tuesday
|
||
Breakfast
|
FF yogurt, Bare Naked Fit granola,
strawberries
|
Coffee
|
Snack
|
Nature Valley Sweet & Salty Cashew Bar
|
Water
|
Lunch
|
Ham Sandwich w/lite mayo & mustard on
wheat, Sun chips, & water
|
Water
|
Snack
|
Nabisco 100 calorie snack
|
Water
|
Dinner
|
Chicken enchiladas w/ green chili on
shredded lettuce w/ tomato, FF Shredded cheddar, & LF sour cream
|
Decaf iced tea
|
Wednesday
|
||
Breakfast
|
Total Raisin Bran cereal w/ 2% milk plus
strawberries
|
Coffee
|
Snack
|
Celery w/ peanut butter
|
Water
|
Lunch
|
Leftovers from Tuesday dinner
|
Water
|
Snack
|
Homemade Trail mix
|
Water
|
Dinner
|
Honey-mustard pretzel-coated chicken breast
w/spinach & strawberry salad plus walnuts and raspberry-vinaigrette
dressing
|
Decaf iced tea
|
Thursday
|
||
Breakfast
|
Turkey Sausage & 2% cheese on English
Muffin
|
Coffee
|
Snack
|
Fuji apple w/ sharp cheddar slices
|
Water
|
Lunch
|
Ham Sandwich w/lite mayo & mustard on
wheat, Sun chips, & water
|
Water
|
Snack
|
Nature Valley Sweet & Salty Cashew Bar
|
Water
|
Dinner
|
Spaghetti & meat sauce w/ spinach
strawberry salad & 1 slice whole wheat garlic bread
|
Decaf iced tea
|
Friday
|
||
Breakfast
|
Total Raisin Bran cereal w/ 2% milk plus
strawberries
|
Coffee
|
Snack
|
Nabisco 100 calorie snack
|
Water
|
Lunch
|
Leftovers from Thursday dinner
|
Water
|
Snack
|
Celery w/ peanut butter
|
Water
|
Dinner
|
Taco Pasta Salad - Veggie Pasta &
taco-seasoned ground beef w/ salsa/sour cream mixture & FF Shredded
cheddar
|
Decaf iced tea
|
Saturday
|
||
Breakfast
|
Turkey Bacon & 2% cheese on English
Muffin
|
Coffee
|
Snack
|
Homemade Trail mix
|
Water
|
Lunch
|
Tuna salad (tuna, lt mayo, mustard, relish)
on wheat w/ Sun chips
|
Water
|
Snack
|
Fuji apple w/ sharp cheddar slices
|
Water
|
Dinner
|
Grilled Chicken breast, Jasmine rice w/
steamed broccoli
|
Decaf iced tea
|
FREE DAY – NO PREPLANNED MEALS
|
TRAINING
I've been kicking this exercise thing around for a while now and I'm hoping that I've come up with a good plan that will keep me motivated and not bored. I've decided that on
Mondays I'm going to do some type of outdoor activity - doesn't have to be strenuous, it just needs to get me moving outdoors. I'm thinking hiking, biking, geocaching with friends, etc.
Tuesdays and Thursdays will simply be walking at least 8,000 steps during the day - time's up when I go to bed.
Wednesdays and Fridays I'll be using the brand-spanking-new treadmill (ProForm Performance 400c on sale at Sports Authority).
Saturdays get a little change-up with the xbox workouts.
Here's what the schedule looks like... (I actually have a spreadsheet with these, plus a section for notes, but it doesn't paste well into the ol' blog - maybe I'll have to figure out attachments).
Weeks 1 & 2
Mondays - Pick a fun outdoor activity
Tuesdays - Do at least 8,000 steps (using FitBit to track)
Wednesdays - Treadmill for 20 minutes @ 2.5 mph minimum
Thursdays - Do at least 8,000 steps (using FitBit to track)
Fridays - Treadmill for 20 minutes @2.5 mph minimum
Saturdays - For 30 min., work out w/ the xbox - Fitness Evolved - I like the kickboxing
Weeks 3 & 4 (Bumpin' it up a bit!)
Mondays - Pick a fun outdoor activity
Tuesdays - Do at least 10,000 steps (using FitBit to track)
Wednesdays - Treadmill for 30 minutes @ 3.0 mph minimum
Thursdays - Do at least 10,000 steps (using FitBit to track)
Fridays - Treadmill for 30 minutes @3.0 mph minimum
Saturdays - For 30 min., work out w/ the xbox - Fitness Evolved or Kinect Adventures
WATER
Finally, water. Water is huge for me, especially here in CO. It's nearly impossible for the body perform the chemical reaction of burning fat without water. If I'm in a constant state of dehydration, then I'm thinking my body will struggle to burn anything and a lot of my effort will be wasted. Well, I don't want that, now do I?
Water goal is at least 80 oz./day
I'm printing this and crossing off each 8 oz. as I go thru my week. (I like checking off stuff!! Feels like accomplishment or something.)
| TOTAL | |||||||||||
| Monday | 8 | 8 | 8 | 8 | 8 | 8 | 8 | 8 | 8 | 8 | ______ |
| Tuesday | 8 | 8 | 8 | 8 | 8 | 8 | 8 | 8 | 8 | 8 | ______ |
| Wednesday | 8 | 8 | 8 | 8 | 8 | 8 | 8 | 8 | 8 | 8 | ______ |
| Thursday | 8 | 8 | 8 | 8 | 8 | 8 | 8 | 8 | 8 | 8 | ______ |
| Friday | 8 | 8 | 8 | 8 | 8 | 8 | 8 | 8 | 8 | 8 | ______ |
| Saturday | 8 | 8 | 8 | 8 | 8 | 8 | 8 | 8 | 8 | 8 | ______ |
| Sunday | 8 | 8 | 8 | 8 | 8 | 8 | 8 | 8 | 8 | 8 | ______ |
So, what kinds of things have you found that work for you? Are you just starting out with this whole fitness thing, or have you met your goals and like to hang out in the maintenance phase? How do you stick to your plans when life gets in the way of weight loss?
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