Morning
Oatmeal 1 cup of oatmeal 4
Coffee 0
Honey 1 tbsp 2
Raisins 1/4 cup 3
Total 9
Midday
Veggie burgers with cheese 7
Sweet Potato fries 5 (16 fries)
Tossed salad with dressing 4
Total 16
Evening
Two slices wheat toast (2 slices) 4
Hazelnut Spread (2 tbsp) 5
Banana (large) 0
Total 9
Anytime
Trail Mix (1 oz) 4
Plantains ( 1 cup) 5
Ice Cream (3/4 cup) 6
Total 15
Total points overall 49
Extra points 49
Extra points used 6
Extra points leftover 43
Total Points 43
Extra Points 49
Weight Watchers Exercise Plan
Morning
Exercise Slow walking (3<= x < =5)
Time of duration 20
Activity Points 3
Midday
Exercise Back stretches and lower back extensions
Time of duration 15
Activity Points 1
Evening
Exercise Stretching and ab workout
Time of duration 10 (low impact)
Activity points 1
Total time of duration 45 minutes
Total activity points overall 5
Healthy Checks
Liquids 8
Milk and milk products 2
Fruits and vegetables 4
Multivitamin Yes
Healthy Oil None
Activity Yes
Bible Reading, Prayer, Advice, and Music
Bible Reading
1. Nahum 1
2. Malachi 2:10-16
3. Revelation 21:1-8
Prayer Plan
1. Pray for the unsaved, including my relatives
2. Pray for the sick around the world
3. Prayer specifically for oneself
Advice
1. Affirm oneself
2. Reasons for commitment to losing weight
3. Questions for self-esteem self-worth issues
Music to listen to
1. Badinerie by Bach
2. Break Every Chain by Tasha Cobbs
3. The Best Instant Stress Relief Music - Alpha Isochronic tones w/ rain & music
1. Nahum 1
2. Malachi 2:10-16
3. Revelation 21:1-8
Prayer Plan
1. Pray for the unsaved, including my relatives
2. Pray for the sick around the world
3. Prayer specifically for oneself
Advice
1. Affirm oneself
2. Reasons for commitment to losing weight
3. Questions for self-esteem self-worth issues
Music to listen to
1. Badinerie by Bach
2. Break Every Chain by Tasha Cobbs
3. The Best Instant Stress Relief Music - Alpha Isochronic tones w/ rain & music
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