Tuesday, August 18, 2015

Specific goals and plans

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.