Diet Plan for 1/9/16

Breakfast

6-8 AM

1 cup Honey Nut Cheerios

1/2 cup 2% milk

Take multivitamin

Snack 1

10-11 AM

1 cup Raisin Brunch Crunch

1/2 cup 2% milk

Lunch

12:30-2 PM

1 cup whole grain spaghetti

1 tsp. Parmesan cheese

3/4 cup spaghetti sauce

Snack 2

3:30-4 PM

1 small apple

Dinner

4-6 PM

1 cup whole grain spaghetti

1 tsp. Parmesan cheese

3/4 cup spaghetti sauce

Snack 3

7-8 PM

1 orange

Taking a break

Taking a break

Meal Plan 1/7/16

Breakfast
7-9 AM
That is the time when I often eat breakfast.  It can be a large meal such as sausage, eggs, and toast or a meal replacement shake.  This is usually the largest, or small meal of the day.  I start off well, so in that aspect, I have no reason to feel bad about not consuming foods in moderation.

Lunch
11 AM- 1:30 PM
This is the largest meal of the day.  Should it be, I am not sure?  Maybe I should consult a nutritionist about this.  All I know is that I don't always consume foods in moderation at that time.  I make every effort to prepare foods at that time even if I make unhealthy choices such as salty processed foods.

Dinner
4-5:30 PM
This is often on average a smaller meal than lunch, but at smaller meal than lunch.  This is the average calorie intake.  It can also be at times the same calorie intake that I eat at lunchtime.  I tend to not eat a variety of foods.  Lunch is prepared around the afternoon, so I often consume what I prepare for lunch.

Snacks
I tend to consume snacks at various times of the day obviously.  On average, I consume mostly 2-3 snacks a day on average.  The amount of snacks should be no more than 100-200 calories per snack time. Sometimes I would add a 4th snack because I admit that I  often consume foods during the day and it is hard for me to stay full after a meal, even a large meal at times.  So the 4th, even the 3rd snack tends to be optional however.

Meal plan for 1/716

Breakfast

7-9:30 AM

Grain toast with cream cheese

Strawberries

Snack 1

10 AM

Handful of peanuts

Lunch

11 AM-12:30 PM

Chili cheeseburger and fries

Snack 2

2:00 PM

Chips

Dinner

4-5:00 PM

Chili cheeseburger

Snack 3

6:30-7:30 PM

Apple

Snack 4

8-9 PM

Orange

I'm sorry for my rant.

I have no idea how to make a plan.  In fact, I had no idea what to write.  The truth of the matter is, I am not so sure what to write right now.  I have no clue about living a healthy lifestyle, including making plans that could be of benefit to me.  I just cannot take this anymore.

Making plans

I admit to having no clue how to make a plan right now.  Exercising once a day will do me no good. My diet is poor.  It is very poor, so exercise will do me no good.  I believe that this is one reason why a food journal is necessary.  However, I have issues with myself.  I am obese for one.  Two, despite that very fact, I am not sure if I am ready to lose weight.  Three, I know that I feel that something is wrong of just off.  Making a plan or two will be good for me.

I know that I have my trigger foods, so it is best to make a plan that sticks.  However, I don't know how and I guess being honest like this is okay.  This is not easy, but making plans for both diet and exercise are something that is to be taken seriously.  I need to do a better job of taking my health seriously.  I rather buy chocolate and other unhealthy food than fruits and vegetables despite the fact that chocolate and ice cream are very damaging to my health in the long run compared to fruits and vegetables.  I just don't have a taste for healthy foods, despite the fact that I need to.

Despite my obesity, this is why I question if I am ready to lose weight.  Common sense should tell me not to wait too long for my health is very important to me.  The problem is, I am not as ready as I should be because I am nervous and confused.  Now, I have to break things down.  The real reason why I am nervous and confused is because I am scared.  I am scared because I have failed time and time again.  I am scared because I am nervous that this is such a great undertaking.

I weigh a substantial amount of weight and my goal is to lose more than 60% of my body weight. Losing five or ten pounds is a great big undertaking.  I tend to lose weight only to follow the same pattern gain.  I overeat or just take things for granted.  My weight has gone up and down and I know it gets frustrating because I have been there.  What is takes is to overcome whatever fears and anxieties I have about losing this extra weight and keeping it off.  So far, that is my only plan for now.

Being self-conscious and the need to take action..

I have taken pictures of myself not too long ago.  I have found myself self-conscious of my appearance despite what I eat, and have eaten recently.  I have gained some weight during the holidays.  My weight tends to go up and down, which makes weight loss even more frustrating. Taking some action helps and will continue to help me.  I don't however know which direction to go. I don't know if I should pay for a weight loss program or if I should go to a free website like Spark people or My fitness pal.  I am also not sure if I should go at it alone.  All I know is that going at it alone does not hold me as accountable as I should be.  I also know that going on a website would do a better job of holding me accountable.  What has been wrong with me is the fear of failure. Interestingly enough, that is what I feel I have done.  Therefore, I feel like I have lived my worst nightmares.  I don't know how many calories I have consumed today, but I know that it is not based on eating healthy foods and drinking water.  So what I need to do is to follow the guidelines that I have set for myself last night. They were as personal as they could be, so it would be wise to follow them.  It will also take a lot of patience, action, and planning.

Edited Diet and Journal Goals

1. I don't care to consume more than 2000 calories per day unless stated otherwise to lose weight.
2. I will go to the refrigerator and be patient enough to write a meal plan for the day or week, which will be realistic so that I won't end up changing my mind during the day.
3.  I will make sure that whenever I write a grocery list, it is healthy and it includes the entire     household.
4.  My plan is to follow a realistic diet schedule that is easy to follow.
5.  Determine if I am really hungry in terms of the foods I eat (per meal).
6.  I will write down trigger foods or drink.
7.  Read and write down nutrition labels so that I can track down the specific health contents of my foods.
8.  Be specific; write down times, trigger foods, nutrition, meals, and portions.
9.  I will shorten the grocery list.
10.  Do an inventory of the foods that I will consume for the next day, week, 2 weeks, or month.
11.  I will also write down the number of carbs per meal per day.  

Edited Exercise Journal 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.

Q&A Session

I have answered many questions along the way during my journey and in my blogs.  I guess in essence, this will be a Q&A sort of speak.

How do I eat breakfast, lunch, and dinner on a holiday? Have I made excuses instead of reasons to actually lose weight? Should I create a diet or exercise plan now? 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? Why do I make things so hard on myself? What can I do to make things easier?  Where do I begin?

I will be a much healthier person if only I were to get rid of all of that processed food.  My question is, how?  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?

The above two paragraphs are questions that I have been asking for a long time now.  Without hypocrisy, the real answer is, I have unintentionally setting myself up for failure for years.  I didn't realize it.  I have struggled with even the simplest tasks.  Even the simplest of instructions have become harder to follow.  That has been why I had to ask these questions more than once.  It is quite tiresome.

To try to answer the rest of the questions, it will be hard to make plans for the holidays, but eating like I have can have its share of pitfalls.  The truth is, I wanted to gain weight.  Sometimes my mindset I admit is a bit backwards.  Now I don't wish to gain any more weight.  I should create both a workable and realistic diet and exercise plan.  I have had the answers all along. I have already created plan after plan after plan.  While following them have been hard, I have to realize that things no matter how difficult can be done.  I guess building up on those plans or at least taking parts of the plans and learn and follow them help.  Either way, anything is better than continue to struggle because of a failure to try and to learn.

Edited Diet and Journal Goals

• • I don't care to consume more than 2000 calories per day unless stated otherwise to lose weight.
• • I will go to the refrigerator and be patient enough to write a meal plan for the day or week, which will be realistic so that I won't end up changing my mind during the day.
• • I will make sure that whenever I write a grocery list, it is healthy and it includes the entire     household.
• • My plan is to follow a realistic diet schedule that is easy to follow.
• • Determine if I am really hungry in terms of the foods I eat (per meal).
• • I will write down trigger foods or drink.
• • Read and write down nutrition labels so that I can track down the specific health contents of my foods.
• • Be specific; write down times, trigger foods, nutrition, meals, and portions.
• • I will shorten the grocery list.
• • Do an inventory of the foods that I will consume for the next day, week, 2 weeks, or month.
• I will also write down the number of carbs per meal per day.  

Edited Exercise Journal 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.

What I am starting with:

Current Weight: 311 lbs.
Goal Weight: 120 lbs.

Current BMI: 58.8
Goal BMI: 22-23

Current Body Fat Percentage: ~71%
Goal Body Fat Percentage: ~ 22%

Medical Conditions to consider:
Type 2 Diabetes
Polycystic Ovarian Syndrome
Obesity
Disc degeneration
Anxiety
GERD

Current Appearance: Proportionate except large belly; apple shaped
Goal Appearance: Slender, yet curvy proportionate body with a flat stomach

Groundwork for an exercise plan

• Prepare clothes for exercise the night before.
• Start off slow.
• Don't worry too much.
• Make a schedule.
• Be realistic about the schedule.
• Be specific about the exercise schedule.