Procrastination is NOT the key to weight loss.

After the day I had, I have to make a plan to lose weight.  Now I don't know where to begin.  I weigh too much.  That is all I know.  I realize that I know that a failure to plan is a plan to fail.  I have felt like a failure and that needs to change.  It also does not hurt to answer those questions that I have been asking.  The questions that I have are many, but now my mind is clearer.  I don't have all of the answers, yet.  At least things, however,  are no longer as confusing as they once were. 

The sad truth

The sad truth is, I wish I had made a plan.  Maybe I should have then I finally realize that tomorrow, I have an appointment with someone who will probably criticize my poor eating habits.  I know that I need to exercise.  The ultimate truth is that I am clueless.  I finally admit that.  I have no clue and I have no plan of my own. 

CRUSH YOUR RESOLUTION: THE 4 WEEK FAT-BURNING MEAL PLAN

CRUSH YOUR RESOLUTION: THE 4 WEEK FAT-BURNING MEAL PLAN
Did your waistline grow during the holidays? Redeem yourself in the New Year with this calorie-burning nutrition routine.
BY TANYA ZUCKERBROT

Winter is the season where will power and regimens are shot to hell. You’re more accepting of the pounds filling out your sweater (not in the good way), and more than happy to accept the eating and sleeping habits of a hibernating bear. But this is really going to set you back come spring. That's why

With an effective combo of high-fiber and protein, this 4-week plan will help you lose fat, boost your metabolism, and set you up to build muscle—all without the annoying hunger or weird cravings that tend to accompany a calorie cutback.

If you want to indulge in the holidays, that’s okay. You can get back on track and strip away those extra pounds with this easy-to-follow meal plan. And if you’re trying not to fall off the bandwagon, heed to the meal plan to stave off unwanted weight.

GROCERY SHOPPING LIST

To get started on this New Year's eating plan, make sure your spice cabinet is stocked and go to the grocery store to get the following items:

Plain Greek Yogurt
Fresh/Frozen Berries
Other Fresh Fruit (bananas, grapefruit, apple etc)
High-Fiber High-Protein Breakfast Cereal
High-Fiber/High-Protein Frozen Waffles
Natural Peanut Butter
Eggs
Low-Fat/Fat-Free Milk
High-Fiber/High-Protein Whole Grain Bread
High-Fiber/High-Protein Whole Grain Tortillas
Large Chicken Breast
Lean Skirt Steak
Lean Deli Meat (turkey, roast beef)
Ground Lean Turkey Breast
Canned Tuna/Salmon
Fresh/Frozen Fish (salmon, tilapia etc.)
Canned Beans (black, lentil, pinto etc)
Fresh/Frozen Vegetables
Butternut Squash
Baked/Sweet Potato
Avocado
Low-Fat Cheese (sliced and shredded)

Full article source here

Diet plan for 12/28/15

Breakfast
Toast
Ham
Coffee

Lunch
Macaroni and Cheese
Cake

Dinner
Macaroni and Cheese
Turkey
Fruitcake

Snack 1
Cheesecake

Snack 2
Green beans

Snack 3
Apple

Snack 4
Orange

I realize that this is not a healthy plan.  Yes, I this is the same plan for the food that I had this Christmas.  My heart is into losing weight, but smaller changes I guess can be made.  Now if I know what to do when it comes to exercise, I will be set!

Break.

Taking a break.

A Plan?

Yep.  It is time I make a plan for tomorrow.  The food, however, will be the same as today.

Merry Christmas!

Planning for the holidays

I have no plans to exercise, though I need to.  However, I plan to just have a little fun and that is it. How do I eat breakfast, lunch, and dinner on a holiday?  It is strange to do since mostly what I eat is a large lunch and a light dinner (I guess it is light.)  The truth is, I never planned for a holiday.  Even on Thanksgiving and New Years have I never made plans.  Maybe that is something to really think about.  I should do this more often.

Re-post from 12/22/15

It is not going to be easy.  It won't even be a breeze.  Losing weight will be hard.  Should I create a diet or exercise plan now?  I need to lose weight, but I have no desire to do so at the moment.  I am neither happy nor sad about that.  I am just being honest.  I sometimes feel like it is too late even at my age.  I have used and made excuses to not lose weight.  Have I made excuses instead of reasons to actually lose weight?  I keep asking questions only to wonder if I have more questions to ask and answer, so this time, I won't be asking any more questions.

It will be hard.

It is not going to be easy.  It won't even be a breeze.  Losing weight will be hard.  Should I create a diet or exercise plan now?  I need to lose weight, but I have no desire to do so at the moment.  I am neither happy nor sad about that.  I am just being honest.  I sometimes feel like it is too late even at my age.  I have used and made excuses to not lose weight.  Have I made excuses instead of reasons to actually lose weight?  I keep asking questions only to wonder if I have more questions to ask and answer, so this time, I won't be asking any more questions.

Re-post from 12/19/15

I found myself frustrated the last two times I joined Weight Watchers.  Now I wonder if I should join again.  There never seems to be a right time for me to lose weight.  I guess now is as good a time as any.  Despite my lack of heart, I know that I need to lose weight.  The truth is, I am in my 40s and I have a lot of weight to lose.  I am not as young as I used to be, but it doesn't help that I feel it is too little, too late to be young and fit.  I am at an age where due to being in their 20s and 30s, I am considered middle aged; it will take extra hard work for me to lose weight.  What to do and where to begin.  If only I knew.

Frustration is kicking in, if not already, kicked in.

I found myself frustrated the last two times I joined Weight Watchers.  Now I wonder if I should join again.  There never seems to be a right time for me to lose weight.  I guess now is as good a time as any.  Despite my lack of heart, I know that I need to lose weight.  The truth is, I am in my 40s and I have a lot of weight to lose.  I am not as young as I used to be, but it doesn't help that I feel it is too little, too late to be young and fit.  I am at an age where due to being in their 20s and 30s, I am considered middle aged; it will take extra hard work for me to lose weight.  What to do and where to begin.  If only I knew.

Questions that needed to be asked and things that I need to reflect on

How do I learn to eat healthy this holiday season?  How do I start a weight loss plan starting from or after this holiday season?  Those are the questions which I have to ask myself.  Last year, I tried doing such and all I was left with was wasted money and a multitude of days when I was frustrated.  I also realize that I have to make smaller changes than I normally would.  Now that is even harder for me to do.  The problem is, I know what small changes to make.  The problem is to make sure I know how to start off slow.  I will no longer say I have failed.  That has not helped.  I will not even say that I am a failure.  I realize that reflecting on the past year could be of great help to me now and hopefully, the rest of my days.

I hate feeling this way.

Despite my lack of desire, I want to accomplish being healthy.  My last sentence was a little weird. I have lost weight, but my heart is not in it.  I am taking a risk for I have failed for a long time.  I risk hurting no one but myself.  I feel foolish even writing this.  All I am in need of is a little help and a little accountability.  I have been going at it for so long, I have afraid of planning to fail instead of a failure to plan.  I obviously made plans only for them to fall apart.  I only have myself to blame.  I hate feeling this way, but that is how I feel.

Developing a diet and exercise plan

I admit that it will some times to develop a diet and exercise plan.  I would like to make this a diet and exercise plan.  The real issue is really time and planning.  I have time on my hands, so that isn't the problem.  It is how I use my time that is the problem.  Creating this and that and writing and comparing my plan to the newly written food journal can be difficult.  How do I overcome the poor eating habits and having to constantly change my mind?  I wonder if accountability have something to do with it.  Just a thought.

Taking a break from posting articles

I have been posting articles lately.  They have been a guide for instance.  I have struggled with not just formulating, but also following those guides.  I have questions about myself and my desire to lose weight. Right now, I have no desire to lose weight.  That is not a good thing to say.  However, I am being honest.  I had no idea how to create a diet and exercise plan that I can follow.  It will be easy to follow.  I admit that I have struggled with how to formulating a plan, which has further increased my struggle in weight loss.  Maybe I need to stop struggling and failing and start making small changes so that I can make big successes.

Don't Just Diet – Exercise to Lose Weight, Too

Don't Just Diet – Exercise to Lose Weight, Too
Diet alone isn’t enough, experts say.
By Angela Haupt Jan. 7, 2014, at 12:01 a.m.


What you eat is only one part of the weight-loss equation. Diet alone might help you drop pounds, but you'll have trouble keeping them off if you don't exercise. And that's not to mention the added benefits you'll miss out on, from improved mood, to better sleep, to disease prevention. "The exercise has to be there," says Jim White, a registered dietitian and personal trainer certified by the American College of Sports Medicine.

Most experts recommend at least 30 minutes of moderate-intensity exercise, such as brisk walking, most or all days of the week. Typically, 30 minutes a day offers disease-prevention benefits, while 60 minutes helps with weight maintenance. Working out for 90 minutes a day helps on both fronts – and melts additional pounds. Regular exercise also cuts the risk of heart disease and diabetes, improves blood pressure and cholesterol levels, promotes better sleep, and builds healthy bones, muscles and joints.

Consider these highlights of exercise research published in 2013:

• A team of Harvard University researchers analyzed data from six large studies that focused on the leisure activities and body mass index of more than 650,000 people older than 40 who were followed for 10 years. They found that those who clocked 75 minutes of brisk walking each week – which translates to about 11 minutes a day – lived 1.8 years longer than those who didn't exercise at all. And those who got 150 minutes of moderate-intensity exercise a week, or 22 minutes a day, gained 3.4 years. The findings were released in November 2013.

• Among stroke patients, exercise was a more effective treatment than drugs, according to a study published in BMJ in October 2013. And for those who had suffered a heart attack, exercise after the incident was as effective as drugs in preventing early deaths.

U.S. News and World Report full article here

Action Plan for Getting Exercise

Action Plan for Getting Exercise

Exercise is good for everybody. It improves both physical and mental health. Getting enough exercise is especially important if you have diabetes or are at risk for developing diabetes. Exercise helps your body use insulin more efficiently, making blood sugar levels easier to control. Physical activity can also help lower your risk for other health problems, such as heart disease and high blood pressure.

Making an Action Plan
Making an action plan each week can help you plan specific steps for getting more exercise and prepare for things that might get in your way.

Your action plan should be something you want to do, not something you think you should do. Make your plan realistic and action-specific. Make your plan something you can continue to do or build on over time.

Make your plan something you know you can achieve — be realistic about your current fitness level. Think of exercises you can do now. You can always add on after you achieve your first goal.

Here are some examples of specific and achievable exercise goals:

I will walk for 30 minutes before work on Monday, Wednesday, and Friday.
I will work out at the gym for one hour, from 6 p.m. to 7 p.m. on Tuesday and Thursday, and from 10 a.m. to 11 a.m. on Saturday.
I will add two more laps to my swims this week on Sunday and Wednesday.
Identifying Barriers
Once you've figured out your goal, think about what things can get in the way of reaching it. Then figure out ahead of time what things you can do to make it easier for you to reach your goal. Here are some examples:

Link

Crush Your Resolution: 4 Week Fat Burning Meal Plan

CRUSH YOUR RESOLUTION: 4 WEEK FAT BURNING MEAL PLAN
Did the holiday season add a little pudge to your waistline? Redeem yourself in the New Year with this fat scorching meal plan.

Winter is the season where will power and regimens are shot to hell. You’re more accepting of the pounds filling out your sweater (not in the good way), and more than happy to accept the eating and sleeping habits of a hibernating bear. But this is really going to set you back come spring. Trust us, you’ll be cursing all those cannolis and drum sticks you threw back at Christmas, so take a look at our game plan.

8 Ways to Stay Motivated During the Holidays >>>

With an effective combo of high-fiber and protein, this 4-week plan will help you lose fat, boost your metabolism, and set you up to build muscle—all without the annoying hunger or weird cravings that tend to accompany a calorie cutback.

Your No-Time Holiday Workout Plan >>>

If you want to indulge in the holidays, that’s okay. You can get back on track and strip away those extra pounds with this easy-to-follow meal plan. And if you’re trying not to fall off the bandwagon, heed to the meal plan to stave off unwanted weight.

Ask Men's Fitness: How Can I Enjoy Thanksgiving Without Wrecking My Diet? >>>

Grocery Shopping List >>

To get started on this New Year's eating plan, make sure your spice cabinet is stocked and go to the grocery store to get the following items:

Plain Greek Yogurt
Fresh/Frozen Berries
Other Fresh Fruit (bananas, grapefruit, apple etc)
High-Fiber High-Protein Breakfast Cereal
High-Fiber/High-Protein Frozen Waffles
Natural Peanut Butter
Eggs
Low-Fat/Fat-Free Milk
High-Fiber/High-Protein Whole Grain Bread
High-Fiber/High-Protein Whole Grain Tortillas
Large Chicken Breast
Lean Skirt Steak
Lean Deli Meat (turkey, roast beef)
Ground Lean Turkey Breast
Canned Tuna/Salmon
Fresh/Frozen Fish (salmon, tilapia etc.)
Canned Beans (black, lentil, pinto etc)
Fresh/Frozen Vegetables
Butternut Squash
Baked/Sweet Potato
Avocado
Low-Fat Cheese (sliced and shredded)

Full plans are here.

10 Years Thinner: Our 6-Week Diet and Exercise Plan

10 Years Thinner: Our 6-Week Diet and Exercise Plan
Want to reverse age-related weight gain? There’s no magic pill. But there is a magic plan. Follow this six-week diet-and-exercise program, created by Christine Lydon, MD, and you’ll wipe out 15 pounds—and look a decade younger.

from Health Magazine

Want to reverse age-related weight gain? Theres no magic pill. But there is a magic plan. Follow this six-week diet-and-exercise program, created by Christine Lydon, MD, and youll wipe out 15 pounds—and look a decade younger.

You want to lose a few pounds. And youd love to look younger. To help you on both counts, Health teamed up with fitness-and-weight-loss expert Christine Lydon, MD, to put together this groundbreaking plan based on her new book Ten Years Thinner: 6 Weeks to a Leaner, Younger-Looking You. The program not only blasts off fat but also specifically targets the zones where women tend to accumulate fat as they age (belly, butt, thighs, and upper arms). Plus, it fights inflammation, a common culprit behind dull skin, wrinkles, low energy, and flab.

Home >> Diet & Fitness >> Lose Weight >> 10 Years Thinner: Our 6-Week Diet and Exercise Plan

10 Years Thinner: Our 6-Week Diet and Exercise Plan
Want to reverse age-related weight gain? There’s no magic pill. But there is a magic plan. Follow this six-week diet-and-exercise program, created by Christine Lydon, MD, and you’ll wipe out 15 pounds—and look a decade younger.
ten-years=thinner
From Health magazine

Want to reverse age-related weight gain? Theres no magic pill. But there is a magic plan. Follow this six-week diet-and-exercise program, created by Christine Lydon, MD, and youll wipe out 15 pounds—and look a decade younger.

You want to lose a few pounds. And youd love to look younger. To help you on both counts, Health teamed up with fitness-and-weight-loss expert Christine Lydon, MD, to put together this groundbreaking plan based on her new book Ten Years Thinner: 6 Weeks to a Leaner, Younger-Looking You. The program not only blasts off fat but also specifically targets the zones where women tend to accumulate fat as they age (belly, butt, thighs, and upper arms). Plus, it fights inflammation, a common culprit behind dull skin, wrinkles, low energy, and flab.


To give you great results in six weeks, Lydon devised 20- to 25-minute combined cardio-and-strength routines with bursts of high-intensity activity that rev up metabolism (which naturally slows over the years).


“Those bursts are the way to maximize calorie afterburn—the number of calories your body continues to burn after you stop exercising,” Lydon says. “Plus, youre building more muscle to boost your metabolism for more around-the-clock fat-burning.” The result: A slimmer, younger-looking you...fast. Sound good? Read on.

Sample diet and exercise plans

Sample food journal

Source:

http://shannonmiller.com/wp-content/themes/sml/products/samples/sml_foodjournal_12-13.jpg

Sample Exercise Plan

Sample Workout for Beginners



Monday: Cardio 20-30 minutes. You can choose from one of the following Sample Cardio Workouts:
Beginner Stationary Bike
Beginner Walking Workout
Beginner Elliptical Workout

Tuesday: Total Body Strength and core training. You can choose from one of the following Sample Strength Workouts:
Beginner Total Body Strength
Beginner Total Body Strength - Level 2
Beginner Total Body Strength - Level 3

Wednesday: Rest or gentle yoga/stretching

Thursday: Cardio-20-30 minutes.  You can choose from one of the following Sample Cardio Workouts:
Beginner Stationary Bike
Beginner Walking Workout
Beginner Elliptical Workout

Friday:  Total Body Strength and core training. You can choose from one of the following Sample Strength Workouts:
Beginner Total Body Strength
Beginner Total Body Strength - Level 2
Beginner Total Body Strength - Level 3

Saturday: Cardio-20-30 minutes.  You can choose from one of the following Sample Cardio Workouts:
Beginner Stationary Bike
Beginner Walking Workout
Beginner Elliptical Workout


Guidelines for Intermediate Exercisers

If you've been exercising for at least 3 months consistently, you typically fall into this category
If your goal is to lose weight, you want to shoot for 20-60 minutes of cardio about 5 or more times a week.
Your strength training schedule will depend on what type of workouts you're doing (e.g., total body training or a split routine).
You can do cardio and weight training on the same day, depending on your time constraints. It doesn't matter which one you do first, so vary your routine and try different combinations to find the one that is right for you.

Source:
http://exercise.about.com/od/basics/fl/How-to-Set-Up-a-Complete-Exercise-Program-Sample-Workout-Schedule.htm

4 ESSENTIAL TIPS TO BUILD THE PERFECT WORKOUT PROGRAM

4 ESSENTIAL TIPS TO BUILD THE PERFECT WORKOUT PROGRAM
Build a workout routine perfect for you with these four essentials to designing your own training plan.

BY ANTHONY J. YEUNG CSCS

When it comes to designing a workout program, you already know the basics: you need to squat and deadlift; you need to do heavy rows, bench presses, and chin-ups; and you need good technique. But are you structuring your workouts correctly for maximum results? Are you including the little things that could take your program to the next level?

Just as “great minds think alike,” great workout programs look alike, too. From elite level athletes to local strength and conditioning coaches, all good training plans share similar features.

Follow these guidelines and you’ll avoid the doubt, frustration, and possible injuries that come from poor workout programs; instead, you’ll maximize your muscle growth, prevent injuries, and achieve your goals.

NO. 1: CHANGE YOUR REPS EVERY FEW WEEKS
Your repetitions are the most important part of your workout program; they control everything from your strength and size gains to how your muscles develop and look.

Here is a general guideline of what each rep range does:

1 - 3 reps: Maximal Strength
4 - 6 reps: Strength
8 - 12 reps: Size Gains (Hypertrophy)
15+ reps: Endurance

If you always do 15 or more reps, for example, you’ll develop thinner muscles with better endurance. But if you never change your reps, you’ll ignore your maximum strength and explosive power and you’ll lose out on size gains.

Instead, organize your workout program into phases lasting a few weeks each, choose the rep range you want for each phase (ex. 4 - 6), and do that for all your main exercises. Then, in the next phase, choose a different rep range.

Here’s a sample workout program with four, month-long phases:

Month One: 8 reps
Month Two: 15 reps
Month Three: 6 reps
Month Four: 12 reps

Now, you’ll build all aspects of endurance, power, strength, and size in just a few months.

Link

How to Make a Workout Plan

How to Make a Workout Plan

It's very easy to start working out, but to achieve your desired goals, a blueprint for success must be forged. Read sources & citations if you don't have the time, we have included a workout plan builder app for you to use. For now, prepare to make a plan like the legends in Bodybuilding.

In this article, we will show you how to write a complete workout, nutrition and even supplement plan for ongoing gym success. First up, we're going to explain the main ways of organizing your routine. For example, you can do the 2 body part a day routine, split workout plan (workout every 2 days), or exhaust every body part daily like a chain smoker attempting a one off cross country track.

Honestly don't try that last option. There are a lot of beginners who try this and end up fatigued, injured or both the following week. Either way there's hardly any gains in this.

1. Research & decide your routine type and exercises. Once you've figured out the appropriate routine type, research and choose the body parts for your chosen days. For example, on day 1 (Monday) you do a 2 muscle a day routine consisting of chest & triceps exercises.

2. Write out each exercise's specific sets, repetitions (reps) and if you're advanced, time delay. Note every increase and failures in the plan and work on improving your weaknesses.

3. To progress in weight with most exercises, start out on 3x12 reps the first week, increase to 3x13 week 2, 3x14 week 3 and 3x15 week 4.

4. Increase the weight on week 5 and drop the reps back down to 12. For body weight exercises such as pushups and dips, wear a weight vest/belt and add weight.

5. Continue this pattern for 8-12 weeks in your workout plan and you should see some considerable gains. The longer you keep this up, the bigger you will be.

6. If you want to build as much strength and tone as possible, however, you should focus on the lower rep range, as this is what will allow you to lift the heaviest amount of weights, and thus see the greatest gains in strength as well as cutting body fat fastest.

Read full article here.

How To Build Your Weight Loss Meal Plans And Make Losing Fat Easier On Yourself

How To Build Your Weight Loss Meal Plans And Make Losing Fat Easier On Yourself
March 16, 2015 By JC Deen

Fat loss, dieting, getting shredded, leaning out, weight loss — whatever you want to call it, it’s all the same end-result. More muscle, less fat, better definition is what we all want.

One question I get all the time is “can you give me a meal plan for weight loss?” And to that, I always respond with a ‘no’ for two reasons:

It’s technically illegal for me to give someone a fully-detailed weight loss meal plan because I’m not a registered dietician.
It doesn’t actually teach you anything. (Like, why go through the trouble and frustration that can be this physique-building journey and not actually learn anything?)
Today we’re talking all about weight loss. Meal plans, just like any other time you need a plan, are pertinent to your success when it comes to losing fat, getting lean, and staying that way.

Having a plan ensures you maintain good habits, and constraints that will help you do the right things over and over that are responsible for losing body fat.

We’ve already established many times here that creating a caloric deficit, over time, is what produces fat loss. I don’t care if you choose to eat six meals per day, or do intermittent fasting.

In the end, your weight loss meal plan (or any type of diet, for that matter) should revolve around foods you like to eat, and a plan that suits your schedule — and most importantly — a plan that is in line with your psychological needs.

If you’re the type of person who loves to snack during the day, then a frequent meal plan (5+ meals per day) is probably ideal for you. If you’re someone who doesn’t like a big breakfast, but loves to eat big in the evening, a lower meal frequency might be what suits you best.

When you’re at peace mentally with the plan, it makes it much easier to actually follow through. There’s nothing more daunting than someone shoving a meal plan in your face that calls for all the foods you hate, and micro-feedings every hour, on the hour.

If you abhor canned tuna (like me), and eating like a bird, this would mean your demise.

So let’s talk about what makes a good meal plan, shall we?

Remember, all these ideas are merely suggestions. None of it is personal advice, m’kay?

Read the full article here.

Sample diet and exercise plans for today

Sample 1200 calorie weekly plan

 Weekly exercise plan

Taking a break for tomorrow

I don't have any plans today.  However, I have no idea what I need to do for tomorrow either. Sunday is the day where much of what I eat is the same.  Therefore, there would be no need to do so much of a diet plan because of that fact.  I feel like sometimes I need an overhaul.  Truth be told, that is exactly what I need.

Re-post from 12/1/15

I thought about taking a break today.  However, I have decided to write this reflection.  I have made many plans and have struggled to lose weight all the same.  I do want to encourage myself and others. I have heard that a failure to plan is a plan to failure.  What I have done is not fail but try.  My eyes have been opened and I have had this epiphany from my nutrition counselor.  Nevermind the fact that I gained 10 pounds since I last weighed myself.  I have grown tired of the struggle and I have grown tired of trying to keep up with my perfectionist obsessive mindset.  In fact, it has held me back.  What held  me back wasn't just my mindset but a lack of confidence.  I lacked confidence in myself and a lack of confidence in being an inspiration to myself much less others.  I don't wish to start over; I want to start from where I left off.  Making references and looking back at the mistakes I made.  My biggest mistake, however, was that lack of confidence that I have written about earlier.  I can do this. I am no longer tired.  I am not starting over.

Reflection for 12/1/15

I thought about taking a break today.  However, I have decided to write this reflection.  I have made many plans and have struggled to lose weight all the same.  I do want to encourage myself and others. I have heard that a failure to plan is a plan to failure.  What I have done is not fail but try.  My eyes have been opened and I have had this epiphany from my nutrition counselor.  Nevermind the fact that I gained 10 pounds since I last weighed myself.  I have grown tired of the struggle and I have grown tired of trying to keep up with my perfectionist obsessive mindset.  In fact, it has held me back.  What held  me back wasn't just my mindset but a lack of confidence.  I lacked confidence in myself and a lack of confidence in being an inspiration to myself much less others.  I don't wish to start over; I want to start from where I left off.  Making references and looking back at the mistakes I made.  My biggest mistake, however, was that lack of confidence that I have written about earlier.  I can do this. I am no longer tired.  I am not starting over.

Working on exercise plans

I don't do this often, but this blog is about a diet and exercise plan. Yet I have not taken the time to realize that I have hardly create an exercise plan as well as a diet plan.  I have become "lazy" when it comes to exercise.  How do I create an exercise plan since I am a beginner at it.  The truth is, I would like to perform more advanced exercises but also to be in better shape.  I have been over 300 lbs for years now.  I have felt guilty for not being able to keep the weight down.  My stomach is huge and I have had difficulty following diet and exercise plans.  Why do I make things so hard on myself? What can I do to make things easier?  Where do I begin?

Diet and exercise plan for 11/30/15

Breakfast
Silk Pure Almond Milk - Unsweetened Vanilla Almond Milk, 1 cup
Shredded Wheat Cereal, 50 grams
Calories: 373
Carbs: 81

Snack 1
Silk Pure Almond Milk - Unsweetened Vanilla Almond Milk, 1 cup
Calories: 30
Carbs: 25

Lunch
Cheeseburger (turkey) and fries (30 fries)
Calories: 590
Carbs: 71

Snack 2
Natural Peanut Butter (Dry Roasted Ground Peanuts), 0.25 tbsp
1 honey wheat bread
Calories: 160
Carbs: 30

Dinner
Cheeseburger (turkey) and fries (30 fries)
Calories: 590
Carbs: 71

Snack 3
1 slice honey wheat bread
1 Tbsp.natural peanut butter
Calories: 160
Carbs: 25

Total number of calories: 1903
Total number of carbs: ~291

Since Thanksgiving...

I had such a great Thanksgiving that unfortunately I didn't have enough time to blog these past two days.  I have not made any plans for the past few days because it was obvious what I was going to consume.  However, I have eaten too much so I have an idea how much I am going to weigh.  It is a freeing thing to be thankful.  However, it is not freeing to have a so-called "free day" if one wills.  It can take its toll on one's health.  I think it is past time for me to at least work out.  My goal is to consume a healthy breakfast, yet I realize that can be hard.  I do recall an older woman on television who was at about 80, got in shape.  She had the same issues I have with being overweight and such. It or rather, she was and still is, a good inspiration to us all.

Plans for tomorrow? Maybe I should be thankful first...

Tomorrow will be Thanksgiving.  I am stating the obvious.  However, I am just writing that I will spend time being thankful.  I am in short taking a break today.  After all, I just have no plans except eating a small breakfast, a huge lunch, and I guess I will eat dinner.  I will be eating a lot tomorrow.  I know that as a diabetic that I am taking a risk.  So what I will do is not eat as much until I am full. Simple as that.  

Taking a break from yesterday

I am supposed to consume between the 1200-1600 limit.  I am also supposed to consume less than 200-250 grams of food and drink to consume.  The amount of water and caffeine I guess it is what is considered "free food" or rather, free drinks.  I have looked through the diabetic plans and the plans of others.  I am wondering how do I reconcile between the calories limit and the carb limit.  I admit that my calorie and carb take are rather large.  I realize that I need to change my diet if I were to take better care of myself and lose weight as a diabetic.  According to one website, my carb intake should be less than 173 carbs for my height, age, and weight.   How do I go about doing so?

Good question.  I am taking a break today from creating a meal plan for tomorrow.  The best thing to do is to get rid of processed foods and sweets.  I will be a much healthier person if only I were to get rid of all of that processed food.  My question is, how?

Daily meal plan for 12/24/15

Breakfast
Silk Pure Almond Milk - Unsweetened Vanilla Almond Milk, 1 cup
Shredded Wheat Cereal, 50 grams
Calories: 373
Carbs: 81

Snack 1
Silk Pure Almond Milk - Unsweetened Vanilla Almond Milk, 1 cup
Calories: 30
Carbs: 25

Lunch
Cheeseburger (turkey) and fries (30 fries)
Calories: 590
Carbs: 71

Snack 2
Natural Peanut Butter (Dry Roasted Ground Peanuts), 0.25 tbsp
1 slice healthy nut grain bread.
Calories: 117
Carbs: 30

Dinner
2 slices healthy nut bread
ham and salami, 2 oz.
Shredded cheese
Calories: 429
Carbs: 31

Snack 3
1 slice healthy multi-grain bread
1 Tbsp. hazelnut spread
Calories: 353
Carbs: 17

Snack 4
1/4 cup canned pears
Calories: 143
Carbs: 38


Total number of calories: 2035
Total number of carbs: 293

I am supposed to consume between the 1200-1600 limit.  I am also supposed to consume less than 200-250 grams of food and drink to consume.  The amount of water and caffeine I guess it is what is considered "free food" or rather, free drinks.  I have looked through the diabetic plans and the plans of others.  I am wondering how do I reconcile between the calories limit and the carb limit.  I admit that my calorie and carb take are rather large.  I realize that I need to change my diet if I were to take better care of myself and lose weight as a diabetic.  According to one website, my carb intake should be less than 173 carbs for my height, age, and weight.   How do I go about doing so?

Diet Plan for 11/23

 Here is my proposed meal plan for tomorrow, 11/21/15:

Breakfast
Silk Pure Almond Milk - Unsweetened Vanilla Almond Milk, 1 cup
Shredded Wheat Cereal, 50 grams

Snack 1
Silk Pure Almond Milk - Unsweetened Vanilla Almond Milk, 1 cup

Lunch
Italian Salad dressing, 1 tbsp
Tossed Salad, 1.5 cup
Cheeburger and fries

Snack 2
Natural Peanut Butter (Dry Roasted Ground Peanuts), 0.25 tbsp
1 slice healthy nut grain bread.

Dinner
2 slices healthy nut bread
ham and salami
Shredded cheese
Italian Salad dressing, 1 tbsp
Tossed Salad, 1.5 cup

Snack 3
1 slice healthy multi-grain bread
1 Tbsp. hazelnut spread

Snack 4
1/4 cup whole almonds

Approximate number of calories: 1880

Meal and Exercise Plan for 11/21

Meal plan for 11/21/15
Tomorrow, I made a promise to better follow my diet plan.  However, I am not a sad panda.  I feel great about what I consumed today.  However, I could have eaten better than I did.  Man, natural peanut butter is good.  Here is my proposed meal plan for tomorrow, 11/21/15:

Breakfast
Silk Pure Almond Milk - Unsweetened Vanilla Almond Milk, 1 cup
Shredded Wheat Cereal, 50 grams
Bolthouse Farms Amazing Mango Fruit Smoothie, 4 oz

Snack 1
Silk Pure Almond Milk - Unsweetened Vanilla Almond Milk, 1 cup

Lunch
Italian Salad dressing, 1 tbsp
Tossed Salad, 1.5 cup
Avocado Fresh 2-3 thin slices, 1 serving
Taco Bell Soft Taco - Beef, 1 serving
Kraft Natural Cheese Natural Shredded Mild Cheddar Chese, 1 serving
Pace Chunky Mild Salsa (serving = 2 Tbsp),
Simply Kraft Sour Cream,

Snack 2
Natural Peanut Butter (Dry Roasted Ground Peanuts), 0.25 tbsp
Fiber One 90 calorie Brownies, Chocolate Fudge Brownie (1 bar=25g), 1 serving

Dinner
Taco Bell Soft Taco - Beef, 1 serving
Kraft Natural Cheese Natural Shredded Mild Cheddar Chese, 1 serving
Pace Chunky Mild Salsa (serving = 2 Tbsp), 1 serving
Simply Kraft Sour Cream, 2 tbsp
Italian Salad dressing, 1 tbsp
Tossed Salad, 1.5 cup
Bolthouse Farms Amazing Mango Fruit Smoothie, 4 oz
Avocado Fresh 2-3 thin slices, 1 serving

Snack 3
1 slice healthy multi-grain bread
1 Tbsp. hazelnut spread

Snack 4
1/4 cup whole almonds

Total calories 1564
(According to Spark people)

Exercise Plan for 11/19/15
Is to at least try to dance.  Dancing is not something that I have done very well.  However, I used to do the latest dance.  Following the latest dance crazes and exercise like Zumba can be difficult. My major, more permanent goal is to live a healthy lifestyle, for I know the benefits of living that healthy lifestyle already.  I realize that it has helped me mentally, physically, and psychologically.

Journal entry plans for 11/20/15

Exercise plan for 11/20/15
For starters, I am only performing 10 minutes a day to start off slow.  Right now, 10 minuets is a good time for me.  I will work up to 15 minutes next time.  My plan is to dance today.  I wish I could have walked today.  I am not sure I have calories I have or will burned.  That is my plan for the day.


Diet/Meal Plan for 11/20/15
Breakfast
1 cup shredded wheat cereal
1 cup almond milk

Lunch
ham and salami sandwich (light wheat bread/fat free miracle whip), 1 serving
Green Beans French style canned, 1 cup

Dinner
Banana, fresh, 1 medium (7" to 7-7/8" long)
Tossed Salad, 1.5 cup
Silk Pure Almond Milk - Unsweetened Vanilla Almond Milk, 1 cup

Snack 1
French Fries: Ore-Ida Extra Crispy Fast Food Fries (27 pieces), 1.5 servings

Snack 2
1/4 cup almonds
Banana, fresh, 1 medium (7" to 7-7/8" long)

Snack 3
Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)

Snack 4
Tossed Salad, 1.5 cup
Wendy's House Vinaigrette Salad, 1 serving

Total calories:1520

Meal plan for 11/19/15

Tomorrow, I made a promise to better follow my diet plan.  I managed to follow most of my plan, but not all of it.  I don't feel guilty about it.  In fact, I feel just fine.  I am not frustrated and I don't feel weak and powerless to take action.  Here is my proposed meal plan for tomorrow, 11/19/15:

Breakfast
1 bowl of "raisin bran" cereal with 1 cup unsweetened almond milk

Snack 1
1 small apple

Lunch
1 ham and cheese sandwich wrap
1 serving french fries

Snack 2
1/2 cup chocolate caramel brownie yogurt

Dinner
1 ham and salami sandwich
1/2 cup chocolate caramel brownie yogurt

Snack 3
1 slice healthy multi-grain bread
1 Tbsp. hazelnut spread

Snack 4
1/4 cup whole almonds

Total calories 1494
(According to Spark people)

Exercise Plan for 11/19/15
My goal is to walk.  Walking is just an exercise that is easy to do.  I plan to walk tomorrow morning. My plan is to walk at least an hour or two after I consume breakfast. I tend to walk around the 8:00 AM hour.  I realize that I need to develop exercise as a habit.  My major, more permanent goal is to live a healthy lifestyle, for I know the benefits of living that healthy lifestyle already.  I realize that it has helped me mentally, physically, and psychologically.

Meal plan for 11/18/15

Breakfast
1/2 cup oatmeal with water, cinnamon, 1/4 cup raisins

Lunch
rotisserie chicken, 1 cup potato salad, green beans

Dinner
rotisserie chicken, 1 cup potato salad

Snack 1
1 small apple

Snack 2
1/2 cup pineapple chunks

Total calories: 1482

Diet and exercise goals repost

My goals:

Follow meal plans religiously.
Diet Goals
• Consume 2000 calories or less; consume 1400-2000 calories per day.
• Go to the refrigerator and be patient enough to write a meal plan for the day or week.
• Make sure everyone is included in this plan.
• Make sure the plan is realistic.
• The plan is to follow a realistic schedule.
• Determine if I am really hungry in terms of the foods I eat (per meal).
• Write down trigger foods or drink.
• Read and write down nutrition labels.
• Be specific; write down times, trigger foods, nutrition, meals, and portions.
• Write down number of calories consumed.
• Write down a grocery list that will benefit everyone in the house. Shorten the grocery list.
• Do an inventory.

Exercise
Exercise Goals
• Consider schedule for week.
• Consider how much time to exercise.
• Consider what exercises I am able to do.
• Consider the time of day when to exercise.
• Consider my mindset period.
• Consider my health.
• Consider if I am in need of equipment for said exercise such as shoes or weights.
• Consider the length of the actual exercise.
• Consider if I am able to exercise that long.
• Consider why I think exercise, in my mind, is still somewhat drudgery.
• Consider what my own motivation is to exercise.
• Consider my emotional and physical state during exercise.              
• Consider how I am supposed to gauge how much work I have done.
• Consider my results and not forget to log them.
• Consider the number of times to exercise per day.

How I plan to do this?

Being patient when it comes to planning meals on a daily basis.
Exercise for at least 15-30 minutes a day.
Follow a schedule at the time of creating a meal plan.
Create a daily, weekly, or monthly plan that is realistic.

Current weight: 300 lbs.
Goal weight: 120 lbs.

Current BMI: 57
Goal BMI: 22-25

Current body fat percentage: 69%
Goal body fat percentage: 20-25 %

Plan: My goal is to lose between 1.5- approximately 3 lbs a week, which probably is a unhealthy lofty goal since 2 lbs a weak is a lot healthier.

Calorie range: 1200-1700
Goal: Measure out foods and beverages.
         Read labels
         Inventory
         Consider my medical conditions
Length of time it will take to lose weight: Approximately 1.5 - 2.5 years
Realistic goals:
Health

               Diabetes
               PCOS
               Weight gain/obesity
               mental illness/mental wellness
               disc degeneration
               anxiety

Appearance

Curvy, proportionate body
Slimmer healthy body
Flat stomach


Weekly goal: 6-10 pounds
Timing of weight loss as far losing 10% of body weight: 3 months
Weight at 10% weight loss goal: 270 lbs.

Weight at 5% goal: 285 lbs.
Time of weight loss as far as losing 5 lbs% of body weight: 1.5 - 2.0 months

Weight at 15% goal: 255 lbs.
Time of weight loss as far as losing 15% of body weight: 4.5 - 5.0 months

Weight at 20% goal:  240 lbs.
Time of weight loss as far as losing 20% of body weight: 6 months

Realistic diet goal for now:
*              Schedule
                           Saturday
                                      Walk for 15 minutes
                                      Time of walking: 8:00-8:30 AM
                           Sunday
                                      Walk for 15 minutes
                                      Time of walking: 8:00-8:30 AM
                           Monday
                                      Walk for 15 minutes
                                      Time of walking: 8:00-8:30 AM
                           Tuesday
                                       Exercise from DVD
                                       Time of exercise: 6:00-7:00 PM
                           Wednesday
                                       Walk for 15 minutes
                                       Time of walking: 8:00-8:30 AM
                           Thursday
                                       Walk for 15 minutes
                                      Time of walking: 8:00-8:30 AM
                            Friday
                                       Exercise from DVD
                                       Time of exercise: 5:30-6:30 PM
*Subject to change.

Proposed meal plan for 11/17/15

Breakfast
2 boiled eggs, 2 links sausage, 2 slices wheat toast

Snack 1
 Boost Creamy Strawberry Shake

Lunch
 1 cup jambalaya

Snack 2
 1 pack salmon

Dinner
 1 cup jambalaya, 1/2 cup broccoli

Snack 3
 1 cup canned pineapples

Approximate total number of calories: 1494

Groundwork for exercise plan

Groundwork for an exercise plan
1. Prepare clothes for exercise the night before.
2. Start off slow.
3. Don't worry too much.
4. Make a schedule.
5. Be realistic about the schedule.
6. Be specific about the exercise schedule.

Exercise schedule for next week.  My goal is to exercise in the morning and not to procrastinate.

Monday, 11/16
Walk, 10 minutes

Tuesday, 11/17
Walk, 10 minutes

Wednesday, 11/18
Break,
Have errands to run

Thursday, 11/19
Walk, 10 minutes

Friday, 11/20
Dance, 10 minutes

Saturday, 11/21
Walk, 10 minutes

Sunday, 11/22
Break,
Rest

Formulating a diet and exercise plan..

I have yet to formulate a diet and exercise plan for tomorrow.  That is because, I am not so sure how. I have struggled with doing so.  I know I need to lose weight and keep it off.  I didn't realize how out of shape I truly am.  Going out there and walking made me realize that.  Of course being in pain doesn't help either; I have pain in my back and I have difficulty getting up.  I have no excuses because I have decided to make no more excuses.  My plans tend to change and that could also be an issue.  In fact, it is an issue.  I am not sure how many times I am supposed to eat per day.  How many snacks do I consume during the course of a day?  Those are the questions that I need to ask myself? I have food issues that also need to be addressed.  I realize that this is a lifestyle change so I guess patience is also something that I need to work on.

Diabetes Meal Plans and a Healthy Diet

What is a Diabetes Meal Plan?

A diabetes meal plan is a guide that tells you how much and what kinds of food you can choose to eat at meals and snack times. A good meal plan should fit in with your schedule and eating habits.

Some meal planning tools include:

The plate method
Carb counting
Glycemic index.
The right meal plan will help you improve your blood glucose, blood pressure, and cholesterol numbers and also help keep your weight on track. Whether you need to lose weight or stay where you are, your meal plan can help.

People with diabetes have to take extra care to make sure that their food is balanced with insulin and oral medications (if they take them), and exercise to help manage their blood glucose levels.

This might sound like a lot of work, but your doctor and/or dietitian can help you create a meal plan that is best for you. When you make healthy food choices, you will improve your overall health and you can even prevent complications such as heart disease and some cancers.

There are many ways to help you follow your diabetes meal plan. Some ways are Creating your Plate or Carbohydrate Counting. These two meal planning methods are different but hopefully one is right for you.

What is a Healthy Diet?

A healthy diet is a way of eating that that reduces risk for complications such as heart disease and stroke.

Healthy eating includes eating a wide variety of foods including:

vegetables
whole grains
fruits
non-fat dairy products
beans
lean meats
poultry
fish
There is no one perfect food so including a variety of different foods and watching portion sizes is key to a healthy diet. Also, make sure your choices from each food group provide the highest quality nutrients you can find. In other words, pick foods rich in vitamins, minerals and fiber over those that are processed.

People with diabetes can eat the same foods the family enjoys. Everyone benefits from healthy eating so the whole family can take part in healthy eating. It takes some planning but you can fit your favorite foods into your meal plan and still manage your blood glucose, blood pressure and cholesterol.

Source:
http://www.diabetes.org/food-and-fitness/food/planning-meals/diabetes-meal-plans-and-a-healthy-diet.html?referrer=https://www.google.com/

Cycle of weight loss management

I have been living in a cycle of weight loss that has caused me to make progress one minute and no progress the next minute.  I realize that now and I have looked at the above cycle.  It is more of weight management.  If I wish to lose weight, then I need to consider factors such as my overall health and well being.  I am barely at the first step, which is a change of mind and of habit.  I am of the typical cycle of weight loss, which is a cycle of work, work, work, giving up, and frustration without producing any real long-lasting change.  I have been doing a good job living life as an overweight, frustrated woman who is approaching midlife.   I tire of painting such negative pictures of myself.  I have notice that the above cycle is only temporary and will produce life-lasting changes unlike one going on a diet and exercising.  Today, I don't have a set plan as far what to eat tomorrow but what is a given is to eat a healthy breakfast and to make this diet a healthy lifestyle instead.  I keep hearing and reading that and now I know what that entails.  I didn't know before and that was part of the frustration.  I do now.  

Re-post from yesterday

I am a classic procrastinator.  I always have to wait until that perfect moment to try to set or make things right.  My weight is nothing to procrastinate about.  I realize that what I have written is a journal of a struggle to lose weight.  Tonight it is about doing what has been staring at me in front of the literal and proverbial mirror.  I need to lose weight.  I am mentally thinking that I in a danger zone even though I may not be.  But could I be?  I don't want to be in denial about this either.  One thing is for sure...this is going to be one long, painful process.

It is time.

I am a classic procrastinator.  I always have to wait until that perfect moment to try to set or make things right.  My weight is nothing to procrastinate about.  I realize that what I have written is a journal of a struggle to lose weight.  Tonight it is about doing what has been staring at me in front of the literal and proverbial mirror.  I need to lose weight.  I am mentally thinking that I in a danger zone even though I may not be.  But could I be?  I don't want to be in denial about this either.  One thing is for sure...this is going to be one long, painful process.

Break post

Taking a break for today.  

"Struggling" is my confession

I have a confession to make.  I have no idea that though I have struggled I am not sure if I have really truly tried to lose weight.  I have written out many goals and plans over the years that even now I have become confused by them.  I have been mostly honest about things, yet there is something that had made weight loss hard.  I had no clue that weight loss is supposed to be this hard.  I am getting so many messages from so many different directions.  That is a part of the problem.  Which direction should I go?  I had to go from within.  It is a strange concept, but I find that weight loss is internal and not just external.  I do, yes, want to lose weight.  I do yes, want to keep it off.  Where do I go further?  What is my motivation?  Why didn't I try harder or want to lose weight before?  I had to and will always have to, ask myself these questions if I wish to accomplish my goals, whatever they may be.

It can be done

I have finally made a plan about exercise because I want to take charge of my health.  I needed to take my health more seriously.  I am a PCOS sufferer, which means to me at least that I have some serious health risks and some serious conditions.  That has been frustrating not to mention what are the best meal plan that I can create for myself.  I have wanted to be a healthy weight for a while, but what is my real goal?  That is the final question that I would like to answer for myself.  I wish I had answered those questions.  No need for wishing.  Now is the time

Agreed.  Now is the time.  It has been quite difficult because life itself is a struggle for me.  I realize that it doesn't always have to be but it is.  The truth of the matter is, I am great at quitting.  I haven't posted in this forum in a while now.  I am a PCOS sufferer who is bipolar, diabetic, overweight, and has anxiety issues.  Try being me for a second.  

Wait...

It is a challenge but even challenges can be overcome.  I have been diagnosed as being bipolar for 2 decades and some days have obviously been better than others.  Trying to concentrate and focus is very difficult and makes what can be difficult even more challenging.  Knowing all of this and knowing the health risks that I encounter has become a source of strain.  I have all of these goals that I wish to accomplish in this and that amount of time can be burdensome.  I realize that maybe I should have more realistic, real goals.  Right now, healthy eating and exercise, a healthy lifestyle are and should be, my real goals.

What should my real goals be?

I have finally made a plan about exercise because I want to take charge of my health.  I needed to take my health more seriously.  I am a PCOS sufferer, which means to me at least that I have some serious health risks and some serious conditions.  That has been frustrating not to mention what are the best meal plan that I can create for myself.  I have wanted to be a healthy weight for a while, but what is my real goal?  That is the final question that I would like to answer for myself.  I wish I had answered those questions.  No need for wishing.  Now is the time.

Finally, I created an exercise plan

Break days: Tuesday and Friday

Saturday 10/24/15   9:00 AM  15 minute walk

Sunday    10/25/15  8-9 AM 15 minute walk

Monday   10/26/15  8:30 AM 15 minute walk

Tuesday   10/27/15  rest

Wednesday  10/28/15   8:30-9:00 AM  10-15 minute walk

Thursday   10/29/15   8:30-9:00 AM 10-20 minute walk

Friday  10/30/15   rest

There are times when the schedule won't keep me able to follow this plan to the letter.  Walking is the simplest exercise that I could do.  I finally realize that I have walked before.  I have been frustrated before and my goal is to overcome it.  Specific reasons are Sunday services, appointments on other days, funerals, or to go out of town to work.  I was not sure if I should make a plan for a day or for a week.  The last thing I want to do is to allow myself to be frustrated and not do the work.  I look forward to being on this journey.

Eating breakfast

I love this prayer that I wrote yesterday.  It explains how I am feeling and how I felt.  I am now doing better.  It is time that I do something for myself for a change.  If only I ate healthy at times.  My plans are to eat in moderation by measuring out the foods I eat and to walk.  Also, it doesn't hurt to actually consume breakfast.  I have read that breakfast is the most important meal of the day.  I just don't always eat a healthy breakfast and that I need to make changes.  So my plan for tomorrow is to consume healthier foods AND follow the simple ground rules that I have set up for myself.  It is easier I realize than I thought.  I know I can do it.

Making plans

I have a confession to make.  I did not exercise today.  As a matter of fact, I haven't really made any plans to exercise.  Should I start off slow?  What should I do?  I know when it comes to food, small changes are to be made.  That is a given.  How about exercise?  Getting motivation and having the drive are what I have in the beginning only to falter.  I start too much too soon.  I have followed exercising for 15 minutes, even at least 20 minutes.  Maybe, just maybe I should start off much slower, if that makes any sense.

Dear Heavenly Father,

It does make sense.  However, I still question that.  I am still deciding if I should walk or perform another exercise.  I would like nothing more than to get into shape.  However, that would also require healthy eating.  I admit that potato chips, 5 slices of bread, and a sandwich does not and probably won't constitute healthy eating.  I would like a mindset change more than just writing things down and just make a plan that doesn't seem to work for me.  I have become frustrated over the last few years that I feel like giving up.  Right now, this is the reason why I am taking a break from actually formulating a plan, or rather a menu or guide.  I want to do more than to create a proposed menu or a guide to exercise.  I would like to actually follow a meal and diet plan for the day or for the week.  It seems so much easier for others to do so than it is for me.  I have the ground rules and I understand what to do, but it hasn't sunk in mentally what I need to do.  I have become frustrated despite everything, even the groundwork.  Maybe if I follow the instructions and do this for me and allow these rules to "sink in" then maybe it will be easier.  The issues are really a short attention span and a lack of patience.  They cause a change of mind about what I have planned to do which in tern causes anxiety and frustration.  I ask for and need patience to formulate plans and the attention span to actually follow the plan by the letter, if I can.  I also ask to overcome and anxiety about this situation. Lord, I leave things in Your hands.  I thank You that all I have to do is to cast these cares upon You.

In Jesus' name,  Amen

Exercise confession

I have a confession to make.  I did not exercise today.  As a matter of fact, I haven't really made any plans to exercise.  Should I start off slow?  What should I do?  I know when it comes to food, small changes are to be made.  That is a given.  How about exercise?  Getting motivation and having the drive are what I have in the beginning only to falter.  I start too much too soon.  I have followed exercising for 15 minutes, even at least 20 minutes.  Maybe, just maybe I should start off much slower, if that makes any sense.

What will I do as far as exercise?

I have made the decision that for now, maybe daily or weekly is the best for me as far as making plans.  I have yet to make any plans however because I have not done just one exercise or another. I recall when I have made plans.  I need to do that all over.  My plan tomorrow is to walk or do squats and lunges during the morning or the afternoon.  It is great doing this to music.  Music makes the workout less "painful" and seems to make the time of the exercise go faster.  I have to say exercise has been and is, beneficial because of my back pain.  I have had this problem recently and that stretching is also a good idea.  I have been given a few exercise sheets that would be beneficial to me. I realize that there are reasons to exercise such as pain, headaches, weight loss, and just another way to deal with anxiety.  I realize that I must keep those things in mind next time I walk or do another exercise, or two.

Exercise goal

Fifteen minutes of exercise is an excellent goal for me.  I can do it, not I think I can do it.  I have pushed myself to up to 25 minutes before.  I usually exercise between 8:30-9:00 AM.  My weight loss regimen is important for me to follow, especially since I have a hormonal condition.  My health has become more important to me than ever.  I wonder if I should make an exercise plan daily or by the week?  How many days a week should I exercise?  Those are the questions that I need to ask myself if I wish to become more fit and exercise.

Proposed menu for 10/18/15

Breakfast
8 AM
Boost Shake- Creamy Strawberry
Calories: 250

Snack 1
10:30 AM
Boost Shake - Creamy Strawberry
Calories: 250

Lunch
1:30 AM
1 starch
2 Vegetable
1 Meat
Calories: 470

Snack 2
3:00 PM
8 oz. yogurt
Calories: 210

Snack 3
5:00 PM
2 oranges
Calories: 174 calories

Dinner
7:30 PM
1 Roast beef-pepperoni sandwich with cheese
20 french fries
Calories: 570

Tomorrow's plan 10/17/15

Tomorrow, I am not so sure whether or not to make red beans and rice and chicken will be on the menu.  I realize that if I wanted to lose weight, I would follow my own plans.  Don't worry, these are good enough plans, but I could use some improvement.  I have been consuming foods that I either need to cut out completely or limit.  If I wish to lose weight and make sure my health does not decline, I will also have to consider working hard.  Having polycystic ovarian syndrome can be a frustrating disorder, if not already.  My weight has climbed over the years and it would be great to lose just 60 lbs.  I am overweight and I have been self-conscious of my weight, so exercise to me is not and should not be optional.  My plan is to do yard work tomorrow as well as walk, at least a little bit.  As I mentioned somewhat in a previous post, exercise is something I don't add often.  Maybe that needs to be changed.

Meal plan for 10/16/17

I have polycystic ovarian syndrome, which means that because of this condition, healthy eating and exercise would be more than beneficial for me.  I agree that I am overweight and I agree that my eating habits are not so great right now, but my hope is that I will work on it by making small changes.  This would be helpful in losing weight and keeping it off.  Also, I am supposed to consume an advised 1500-1800 calories.  Below is my meal plan for tomorrow..

Breakfast
5 AM
Boost Shake- Creamy Strawberry
Calories: 250

Snack 1
6:30 AM
Boost Shake - Creamy Strawberry
Calories: 250

Lunch
11:30 AM
1 cup Beef and vegetable stir fry with 1/2 cup jasmine rice
Calories: 470

Snack 2
1:00 PM
1/2 cup vanilla ice cream
Calories: 140

Snack 3
3:00 PM
1 large banana
Calories: 120 calories

Dinner
5:00 PM
1 Roast beef-pepperoni sandwich
20 french fries
Calories: 570

Total: 1800 calories

"Positive Options for Polycystic Ovarian Syndrome" by Christine Craggs-Hinton and Adam Balen, MD

I have been reading a PCOS book and so far, what I have read has been helpful.  I am sorry for not writing for the past few days.  However, I just didn't feel like it, plus I gave up on myself.  I have hurt no one but myself.  This book is one I highly recommend as it even has a meal plan.  It is a weekly meal plan, but it is a meal or diet plan nevertheless.

Taking a break

Taking a Break

My exercise goal...for now

I have my goals for today.  I believe that we should all have goals.  Exercise is a goal that I don't often write about.  I have been exercising for the better part of five minutes for the past few days.  My goal is to exercise for that short enough of time for a while now.  I plan to exercise daily.  It is because I cannot be scared to not end up quitting a plan.  Five minutes will soon be the minimum amount of minutes that I exercise.  My hope is that I will increase the number of minutes I exercise.

Goals in mind

I have set goals in mind and that is for tomorrow to actually cook.  I don't know what to cook for tomorrow.  I plan to cook a fulfilling meal that both my mother and I can eat.  Maybe burgers and baked fries will be lunch for tomorrow.  I have to realize that in order to lose weight, I have to follow my goals.  

Rules to keeping it simple

I promise that I will not procrastinate and for the first time in a long time, I have not.  I realize that when it comes to planning meals in particular, I have to be patient and think about what I need to do and what I need to eat.  My health is very important to me and procrastination hasn't done me any good.  I realize and know that procrastination, impatience, not to mention unhealthy eating such as trigger foods only lead to a changed mind.  I want to focus on a plan that will work.  My goal is to consume between 1200 and 1800 calories per day.  I realize that I have not.  My plan for tomorrow is to consume leftovers.  I feel that leftovers are okay because we live in a world where there are too many people starving, meanwhile there are those who are being wasteful.  Those who are starving cannot afford to waste.  I have learned to be thankful for what I have.  Food is to be enjoyed, and to be eaten for fuel.  I believe that meal planning should be based on a realistic schedule and should be specific.  Remember to keep it simple.

KEEP IT SIMPLE.

KEEP IT SIMPLE.

Wow.  The above words are the hardest to do.  The sad truth is, there are days when I don't like to eat fruits, vegetables, and whole grains.  I am like the little kids who rather eat french fries than the broccoli.  That and the tendency to change my mind are the reasons why I had difficulty following a meal plan.  How do I follow a meal plan?  I can create one very well, but following it has been hard. I could pinch myself because I did not follow the simple rule above.  I have all of the rules and regulations, but even those all amount to one thing and that is to keep it simple.  There is no more need for ground rules or anything like that.  With a little bit of patience, anything is possible.

Keep it simple

I have a binge problem.  Therefore, I did not get to follow everything on the plan that has been laid out for me.  I would like to be able to work around this problem.  I don't know what else to do or how else to deal with the issue at hand.  I consume more than 2000 calories per day on some days.  Maybe I should anyway.  I am trying to consume 1550 calories or less.  Maybe that is the issue.  I am either trying too hard or I am not trying hard enough.

KEEP IT SIMPLE.

Re-post from 9/23/15

This weekend I have tried at least to follow the daily diet and exercise plans.  Maybe the issue is that I deal too much.  I expect perfection and following the rules to the letter.  That is a type of black and white thinking that does not work.  It has ended up doing me no good.  I have the ground rules, but I find them hard to follow.  The best and only solution is to change my thinking.  I realize that with the type of black and white thinking is hard it will be quite difficult.  For example, it is best to keep things simple.  What is a meal plan and how do I incorporate exercise into that plan?  Do I write down what I need then put something together?  I ask these questions all of the time.  The problem is that I don't keep it simple.  I am at a point where I have allowed myself to be overwhelmed.  So, where do I begin?

September 17 repost

I wonder if a meal plan is really just a schedule or something else.  I plan to actually eat breakfast, but I have no idea.  The truth is, I don't eat breakfast so I decided to eat whatever I have on the way to my appointment.  That is not a good thing.  I usually consume food for lunch around 10:30 am,  and end lunch around 1:00 pm, which is far.  This is when I consume the most calories.  My plan is to consume 1500-1800 calories.  I am not sure what to eat tomorrow, but  I tend to consume at least half 1/3-1/2 of my calories there.  The truth is, more than a third is too much.

However, how do I change the "circadian clock" of food consumption throughout the day?  All I do is to construct a meal plan so that won't happen.  Maybe that could also help me with my eating problem, which I definitely have.  I am currently seeking help for it.  I just now found out what should happen if I were to incorporate exercise "into the mix"?  Obviously it would help me with my health, but what about my eating issues?  I know that there are benefits to exercise, but would this be one of them?

I tend to consume fewer calories at dinner, but I also tend to consume the same foods at dinner than I do at lunch.  I tend to consume dinner between 4:00-6:00 pm.  Is it too soon or is it the right time?  I realize that effective meal planning needs to take time, patience, and a little of skill.  Sadly, I don't possess all of those qualities.  Now is as good as time as any to possess those qualities.  Also incorporating exercise according to my ability per day doesn't hurt either, but I need an effective plan that I can work around.  I do have a morning schedule so my "calendar" is busy.  I do need to rest after that, which leaves the rest of the day to exercise, and also blog the results.  So, the moral to the story is to keep things simple.

Diet plan for 9/30/15

Calorie goal: 1200-1800
Health conditions: diabetes, polycystic ovarian syndrome, high blood pressure, high cholesterol, headache and back pain

Breakfast
7:00 am
Boost Glucose Control Shake
Calories: 250

Snack 1
9:00 am
Orange
Calories: 110

Lunch
11:00 am
Pizza slices
Calories: 340

Snack 2
2:00 pm
Apple
Calories: 100

Dinner
4:00 pm
Pizza slice, chicken wings with salad dressing
Calories: 650

Total calories: 1450

Diet Plan for 9/29/15

Calorie goal: 1200-1800
Health conditions: diabetes, polycystic ovarian syndrome, high blood pressure, high cholesterol, headache and back pain

Breakfast
5:00 am
Boost Glucose Control Shake
Calories: 250

Snack 1
7:00 am
Boost Glucose Control Shake
Calories: 250

Lunch
11:00 am
2 meat
2 Vegetable servings
1 Fruit
Calories: 450

Snack 2
2:00 pm
Orange
Calories: 100

Dinner
4:00-5:00 pm
1 Meat
2 Vegetables
1 starch
1 Fruit
Calories: 460

Snack 3
7:40 pm
Apple
Calories: 110

Snack 4
8:30 pm
Orange
Calories: 100

Total calories: 1720

Meal plan for 9/27/15

Calorie goal: 1800
Health conditions: diabetes, polycystic ovarian syndrome, high blood pressure, high cholesterol, headache and back pain

Breakfast
cereal and milk
Time: 9:30 am
Calories: 300

Lunch
1 meat
1 starch
2 vegetables
1 glass of water
Time: 1:00-4:00 pm
Calories: 460

Dinner
1 meat
2 vegetables
1 starch
1 glass of water
Time 5:00 pm
Calories: 400

Snack 1
1/2 peanut butter and jelly sandwich
Time: 11:00 am
Calories: 150

Snack 2
1/2 peanut butter and jelly sandwich
Time: 3:00 pm
Calories: 150

Snack
Orange and apple
Time: 8:00 pm
Calories: 200

Total calories: 1660

Specified meal plan for 9/26/15

This has been quite a helpful blog.  I have struggled with not only losing weight, but keeping it off and staying with what I planned.  My days have been filled with unrealistic expectations and a change of mind happens quite often.  I have noticed too many times that my plans do not match what I actually consume.  However, I finally realized that being specific and realistic are the key.  Here is a sample of what my meal plan would look like, at least.  All I know is that it will take a lot of planning.

Calorie goal: 1800
Health conditions: diabetes, polycystic ovarian syndrome, high blood pressure, high cholesterol, headache and back pain

Breakfast
bacon (2-4 slices)
boiled eggs
black coffee
Time: 8:30 am
Calories: 430

Lunch
spaghetti and meatballs (1.5 cups)
1 glass of water
Time: 1:00 pm
Calories: 535

Dinner
spaghetti and meatballs (1.5 cups)
1 glass of water
Time 5:00 pm
Calories: 535

Snack 1
1/2 peanut butter and jelly sandwich
Time: 11:00 am
Calories: 150

Snack 2
1/2 peanut butter and jelly sandwich
Time: 3:00 pm
Calories: 150

Total calories:

Sample grocery list 9/24/15

Tea
Blackberries
Granola bars
Eggplants
Lemons
Limes
Sour cream
Chickpeas
Olives
Mushrooms
Quinoa
Pumpkin
Cucumber
Wheat bread
Grain bread
Turkey
Tomatoes
Ketchup
Mustard
Pasta
Cheese
Lettuce
Tomatoes
Dressing
Orange
Apple
Strawberries
Cereal
Milk
Orange juice
Tortillas wraps
Luncheon meat
Boxed dinners
Mixed vegetables
Chicken
Green beans
Graham crackers
Potatoes
Eggs
Bacon
Gravy and spices
Oil
Grapes
Celery
Hazelnut spread
Apple juice
Soups
Crackers
Cherries
Waffles
Butter
Margarine
Frozen vegetables
Ice cream
Yogurt
Pork
Tomato juice
Carrots
Bell peppers
Rice
Eggplants
Sugar
Kool-Aid
Seafood
Canned fruits and vegetables
Sausage
Coffee
Peanut butter
Jelly
Onions
Vinegar
Cabbage
Pasta sauce
Baking soda
Flour
Corn meal
Dried fruits
Grapes
Honey
Snacks

Back to basics

This weekend I have tried at least to follow the daily diet and exercise plans.  Maybe the issue is that I deal too much.  I expect perfection and following the rules to the letter.  That is a type of black and white thinking that does not work.  It has ended up doing me no good.  I have the ground rules, but I find them hard to follow.  The best and only solution is to change my thinking.  I realize that with the type of black and white thinking is hard it will be quite difficult.  For example, it is best to keep things simple.  What is a meal plan and how do I incorporate exercise into that plan?  Do I write down what I need then put something together?  I ask these questions all of the time.  The problem is that I don't keep it simple.  I am at a point where I have allowed myself to be overwhelmed.  So, where do I begin?

Diet and Exercise plan for 9/21/15

Exercise 1 7:30-8:30 AM
Yoga or walking

Breakfast 9:00 AM
Fruit
Waffles with syrup
Total calories: 490

Snack 1 11:30 AM
Pineapple
Total calories: 140

Lunch 12:30 PM
Leftovers from yesterday
Total calories: 650

Snack 2  5:30 PM
Pineapple
Total calories: 70

Dinner 6:30 PM
Cereal with 2% milk
Total calories: 450

Snack 3 8:00 PM
Orange/Pineapple Mix
Total calories: 170

Total amount of calories:  1970

Diet and Exercise plan for 9/20/15

Exercise 1 7:30-8:30 AM
Yoga or walking

Breakfast 9:00 AM
Canadian Bacon
Bacon
Turkey Sausage
Baked fruits
Total calories: 770

Exercise 2 10:00-10:20 AM
Dancing

Snack 1 11:30 AM
Apple
Total calories: 120

Lunch 12:30 PM
Meat
1 Starch
2 Vegetables
Total calories: 450

Snack 2  5:30 PM
Pineapple Mix
Total calories: 70

Dinner 6:30 PM
Cereal with 2% milk
Total calories: 450

Snack 3 8:00 PM
Orange/Pineapple Mix
Total calories: 170

Total amount of calories: 1830 calories

Diet and exercise plan created for 9/19/15

Exercise 1 6:30-7:00 AM
Yoga or walking

Breakfast 8:00 AM
Canadian Bacon
Cheese omelet
Bacon
Turkey Sausage
Total calories: 370

Exercise 2 10:00-10:20 AM
Dancing

Snack 1 10:30 AM
Baked fruits (apples and blueberries)
Total calories: 120

Lunch 12:30 PM
Oven-fried chicken
Oven fries
Total calories: 600

Snack 2  2:30 PM
Orange/Pineapple Mix
Total calories: 170

Dinner 4:00 PM
Oven fries
Oven fried chicken
Broccoli
Total calories: 450

Snack 3 7:00 PM
Orange/Pineapple Mix
Total calories: 170

Total amount of calories: 1880 calories

When planning, consider these things:

I wonder if a meal plan is really just a schedule or something else.  I plan to actually eat breakfast, but I have no idea.  The truth is, I don't eat breakfast so I decided to eat whatever I have on the way to my appointment.  That is not a good thing.  I usually consume food for lunch around 10:30 am,  and end lunch around 1:00 pm, which is far.  This is when I consume the most calories.  My plan is to consume 1500-1800 calories.  I am not sure what to eat tomorrow, but  I tend to consume at least half 1/3-1/2 of my calories there.  The truth is, more than a third is too much.

However, how do I change the "circadian clock" of food consumption throughout the day?  All I do is to construct a meal plan so that won't happen.  Maybe that could also help me with my eating problem, which I definitely have.  I am currently seeking help for it.  I just now found out what should happen if I were to incorporate exercise "into the mix"?  Obviously it would help me with my health, but what about my eating issues?  I know that there are benefits to exercise, but would this be one of them?

I tend to consume fewer calories at dinner, but I also tend to consume the same foods at dinner than I do at lunch.  I tend to consume dinner between 4:00-6:00 pm.  Is it too soon or is it the right time?  I realize that effective meal planning needs to take time, patience, and a little of skill.  Sadly, I don't possess all of those qualities.  Now is as good as time as any to possess those qualities.  Also incorporating exercise according to my ability per day doesn't hurt either, but I need an effective plan that I can work around.  I do have a morning schedule so my "calendar" is busy.  I do need to rest after that, which leaves the rest of the day to exercise, and also blog the results.  So, the moral to the story is to keep things simple.

Keep it simple

Keep it simple.  I will follow a plan that is at hand or at least what the nutritionist says.  My goal is to consume 1500-1800 calorie plan.  I also need to exercise, and not just stretch out my body.  This isn't against stretching or even yoga or pilates, but I do need to lose weight.  Then again, there is this need about flexibility and that could even contribute somewhat to weight loss.  Maybe I shouldn't be so selective when it comes to exercise and what exercise I choose to do.  That could help go a long way into keeping it simple.

Thoughts about simplifying my plans to take better care of myself

The problem is I don't follow the advice that has been given to me.  I also have made plan after plan after plan.  There is this thing called having a short attention span.  I wonder if that was the reason or at least one of the reasons why I have not succeeded thus far.  I have gained most of the weight that I have lost.  Strangely enough, I realize that all I can do is to it over.  I can lose the weight.  Keeping it off is the hard part.  I believe that I was too restrictive with the amount of calories that I have consumed.  I tried too hard and I felt like a failure each time.  I have to have more confidence in myself and my goal to take charge of my health.  That is my goal.  I also have the goal to respect and love myself no matter what my size is.  It would not hurt if exercise was part of my plans as well.

I have a binge eating problem.

I have a binge problem.  Therefore, I did not get to follow everything on the plan that has been laid out for me.  I would like to be able to work around this problem.  I don't know what else to do or how else to deal with the issue at hand.  I consume more than 2000 calories per day on some days.  Maybe I should anyway.  I am trying to consume 1550 calories or less.  Maybe that is the issue.  I am either trying too hard or I am not trying hard enough.

Reflection for 9/14/15

I largely followed the plan that I have consumed.  However, consuming two bowls of extra-butter popcorn is not what a filling dinner makes. Other than that, I have learned to incorporate fruits and vegetables to my diet, which is good.  Here is my plan for tomorrow.

Breakfast
250 calories
Boost Glucose Control Shake

Lunch
450 calories
Peanut butter and jelly sandwich
Orange

Dinner
250 calories
Boost Glucose Control Shake

Snack 1
300 calories
Apple with peanut butter

Snack 2
150 calories
Peanut butter crackers

Snack 3
70 calories
Pepperoni slices with cheese

Total calories: 1470 calories

Reflection and meal plan for 9/13/15

Right now, I have to say that I don't feel ashamed of what I have eaten at all today.  I admit that I don't always eat the right amount of fruits and vegetables today, but it is better than nothing.  I have always wanted to consume fruits and vegetables.  That is a sad thing to say.  How can I say that when I have plenty of them at home.  All I have to do is to eat an apple or an orange.  Whole grains are nothing for me to be ashamed of either.  I am not sure if I should go on a diet, but wait a minute. That is the problem.  I tend to consume a limited amount of the good, quality foods and too much of the foods that lack nutritional value.  That and a changed mindset will help me go a long way into being fit and healthy.

Breakfast
250 calories
Boost Glucose Control Shake

Lunch
500 calories
2 servings of meat
1 serving of starch
2 servings of vegetables

Dinner
300 calories
2 servings of vegetables
1 serving of meat or starch

Snack 1
250 calories
Boost Glucose Control Shake

Snack 2
70 calories
6 keebler crackers

Snack 3
30 calories
strawberries

Snack 4
100 calories
Apple

Total calories: 1500

Giving up is the last thing I want to do.

I am taking a break today.  I feel like I am just giving up.  That is the last thing I want to do.  I hate it. I admit that I don't stick to neither my diet nor exercise plan.  But I want to take control of my diet and my exercise.  I want to get better, but I guess it is a one day at a time thing.  So is exercise and overcoming fear and anxiety, which I am living out.  I want to change and I realize that I have too much of an all or nothing mindset.  The truth is, I just need to relax but I am afraid.  Fear and anxiety have almost taken hold on me for a long time now, and I realize that plans are to be followed and I don't always follow them, no matter how hard I try.  I just change my mind too much.  That is the problem.

Traditional plan for today

Breakfast  None

Lunch 1:07 pm

Dinner 5:25 pm

Snack 1
2:30 am

Snack 2
12:00 pm

Snack 3
6:00 pm

Snack 4
6:05 pm

I am ashamed of eating so much.  I have an issue with binge eating and I can't stop.  It seems like I can't stop because it has happened daily.  My goal is to lose weight.  I went to sleep this afternoon, which curbed my depression, but it didn't curb my appetite.  That is why I overate.  I am ashamed and saddened that things have gotten to this point.

Meal plan for 9/10/15

Breakfast
   350 calories
   Sample foods: Waffles with syrup and butter, bacon

Lunch
     650 calories
     Sample foods: cheeseburger with oven fries

Snack 1
       100 calories
      Sample foods: avocado slices

Dinner
       600 calories
       Sample foods:cheeseburger with oven fries

Snack 2
        100 calories
        Sample foods: Cucumber slices


Total number of calories: 1800

Meal plan for 9/8/15

Note:  I think that it is time to add a daily exercise plan and stick to it.  In the meantime, here is my meal plan for tomorrow.

Breakfast
   250 calories
   Sample foods: Boost glucose control strawberry shake

Lunch
     650 calories
     Sample foods: sloppy joes, hot dogs, and sweet potato pudding with ice cream

Snack 1
       150 calories
      Sample foods: apple and grapes

Dinner
       600 calories
       Sample foods:chili cheese dogs


Total number of calories: 1600