My break; my reasons

My hope is that I follow those plans the way they should be followed.  I realize that I have a knack for doing things my own way  I realize that following a plan is helpful in weight loss.  I realize that I am just taking a break right now, but hopefully I will able to lose the weight I want and desire to lose. All I can say is that I have my own reasons to lose weight.

Healthy Eating and Exercise Plans for 3/29-4/4

Exercise Schedule for 3/29-4/4 2015
Sunday, March 29, 2015
Break

Monday, March 30, 2015
Break

Tuesday, March 31, 2015
Break

Wednesday, April 1, 2015
Walk 10-15 minutes; record results with pedometer

Thursday, April 2, 2015
Walk/Shop; record results with pedometer

Friday, April 3, 2015
Walk 10-15 minutes; record results with pedometer

Saturday, April 4, 2015
Walk 10-15 minutes; record results with pedometer

Healthy Eating Plan
Monday, 3/30/15
Breakfast
Boost shake

Lunch
Boost glucose shake

Dinner
Chicken stew with couscous
Wheat bread

Snack 1
1/8 cup raisins
Snack 2
1/4 cup peanuts

Tuesday, 3/31/15
Breakfast
Doughnuts

Lunch
Turkey Chili Con Carne
Couscous

Dinner
Turkey Chili Con Carne

Snack 1
Plain Oatmeal with Honey and Cinnamon

Wednesday, 4/1/15
Breakfast
Plain Oatmeal with Honey and Cinnamon

Lunch
Turkey Chili Con Carne

Dinner
Turkey Chili Con Carne

Snack
Frozen Vegetables

Thursday, 4/2/15
Breakfast
Grits with butter or margarine
Scrambled Egg
Turkey Sausage Patties
Toast with Jelly

Lunch
Chicken and fries

Dinner
Macaroni and Cheese with Broccoli

Snack 1
Banana

Snack 2
Wheat crackers

Friday, 4/3/15
Breakfast
Yogurt and apple

Lunch
Baked potato with sour cream and cheese
Shrimp and Chicken

Dinner
Chicken and Tossed salad with dressing

Snack 1
Wheat crackers

Snack 2
Dried Cranberries

Snack 3
Banana

Saturday, 4/4/15
Breakfast
Cereal with 2% milk

Lunch
Turkey Sandwich with Apple
Tortilla Chips

Dinner
Turkey Wings
Couscous or Yellow Rice
Green Beans

Snack 1
Sweet Potato

Snack 2
Orange

Meal and exercise plans, April 6-April 12

I have had no entry for yesterday because, I had no idea what to write.  I love to blog, but right now I am thinking about a simple yet effective diet and exercise program just for me.  I need to do this because I am tired of not knowing and not doing what I need to do.  I have decided to start slow and then work my way up.  Right now I have been having bone issues as I have lumbar disc degenerative disease.  I need to be healthier because I need to lose weight.  This will not be an example.  As a matter of fact, this will be a diet and exercise plan for a week, starting next week.

Monday, April 6, 2015
Breakfast
Yogurt and fruit

Lunch
Chicken and bean enchiladas with salsa and sour cream
Tossed salad with 2 tbsp dressing

Dinner
Shank Ham slices
Waffles with syrup and 1 tbsp butter or margarine

Snack
3/4 cup ice cream

Tuesday, April 7, 2015
Breakfast
Cereal with 2% milk
1 slice wheat toast with ham and boiled egg

Lunch
Stuffing with chicken
Macaroni and cheese

Dinner
Macaroni and cheese

Snack
3/4 Ice cream
Strawberries

Wednesday, April 8, 2015
Breakfast
Yogurt and Granola

Lunch
Ham wraps with Tossed salad

Dinner
Couscous with Chicken and Mushrooms
Mixed vegetables or carrots

Snack
French fries

Thursday, April 9, 2015
Breakfast
Toast with hazelnut spread
Fruit

Lunch
Cereal and milk

Dinner
Turkey Wraps with Vegetables

Snack
3/4 cup ice cream
Strawberries

Friday April 10, 2015
Breakfast
Granola bar with hazelnut spread

Lunch
Pasta Dish with Shrimp

Dinner
Pasta Dish with Shrimp

Snack 1
Wheat crackers
Snack 2
One ounce or slice cheese
Snack 3
Raisins

Saturday, April 11, 2015
Breakfast
Raisin-Cinnamon Oatmeal

Lunch
Hamburger with Fries

Dinner
Hamburger with Fries

Snack
Wheat Crackers with Peanut Butter
Snack 2
1 oz. Cheese

Sunday, April 12, 2015
Breakfast
Cereal with milk
Fruit

Lunch
Meat
2 Starches
1 Vegetable

Dinner
Small chef salad with 1 tbsp. salad dressing

Snack 1
Raisins
Snack 2
Pineapple with juice
Snack 3
Whipped Topping with fruit

Exercise plans

Monday, April 6, 2015
Walk 10-15 minutes;record using a pedometer

Tuesday, April 7, 2015
Stretch muscles for 5-10 minutes

Wednesday, April 8, 2015
Walk 10-15 minutes; record using a pedometer

Thursday, April 9, 2015
Stretch muscles for 5-10 minutes

Friday, April 10, 2015
Walk 10-15 minutes; record using a pedometer

Saturday, April, 11, 2015
Walk 10-15 minutes; record using a pedometer

Sunday, April 12, 2015
Taking a break

No entry for today.

No entry for today.

Sample meal plan

Every Sunday, I know what I am going to eat.  The rest of the week, I have no real idea.  I don't always follow a plan, so I need help in that.  Maybe having a food plan for a week or month would be of help me.  Here is a sample plan that I could go by (below).  It is amazing that there are people out there who stick to a plan after making one for at least a week or more.  Sadly, there are two people and I have to think about the other person.  I need help in that area.

Thursday break

Tuesday I am taking a break from making plans.  Lately I have making plans for the past two months. I plan to follow these plans.  I may not have the physical ability of most right now, but I tire of always being at the beginning.  Maybe my plans need to change.

Exercise schedule for Weeks 5-8

Once I begin to do some beginning exercises, for the next few months, I plan to work my way up when it comes to exercise.  I am here to write and formulate a sample exercise plan.  I realize that exercise is essential to weight loss.  In other words, I need to "move a muscle".  Slow walking just doesn't really cut it.

Weeks 5-6
Sunday: Break

Monday: 15-20 minutes per day

Tuesday: Break

Wednesday: 15-20 minutes per day

Thursday: Break

Friday: 15-20 minutes per day

Saturday: 15-20 minutes per day


Weeks 7-8
Sunday: Break

Monday: 15-20 minutes per day

Tuesday: Break

Wednesday: 15-20 minutes per day

Thursday: Break

Friday: 15-20 minutes per day

Saturday: 15-20 minutes per day

My diet and exercise schedules

I have a couple of questions:
1. How do I formulate an exercise plan and on what days?
2. How do I formulate a food plan so that I won't eat mindlessly for I have been eating mindlessly and ended up gaining weight for the past week or so?

I plan to walk for now for four days per week for 10-15 minutes per day.  Why? It is because I am nervous about falling.  I have taken a few tumbles as I was going down the stairs or when I get up or when I walk.  I am not sure if it is because I have gained weight or it is because of the fact that I might another condition altogether.  It is quite embarrassing and I wish I never had this issue, the issue of possible arthritis due to aging.  I also have foot and ankle problems but I can still walk on my feet so I will be able to still walk or do other exercise.  Here is my plan for exercise:

Weeks 1-2
Wednesday: 10-15 minutes per day

Thursday: Break

Friday: 10-15 minutes per day

Saturday: 10-15 minutes per day

Sunday: Break

Monday: 10-15 minutes per day

Turesday Break

Weeks 3-4
Wednesday: 10-15 minutes per day

Thursday: 10-15 minutes per week

Friday: 10-15 minutes per day

Saturday: 10-15 minutes per day

Sunday: Break

Monday: 10-15 minutes per day

Turesday Break

I know that I look lazy here but it is addresses the problems above, including treading it lightly for now.

How do I formulate a plan for a person who is diabetic who eats mindlessly?  I thought that I had a binge problem, but as it turns out, I have eaten mindlessly due to be easily overwhelmed.  It has not been easy for me.  I brought it on myself and I felt guilty about eating so mindlessly.  I am on a weight loss plan and I wish to lose over 100 lbs by at least June 2016.  I wish to lose at least 35% of my current body weight.  I am self-conscious about my weight.  When I eat mindlessly, I become less self-conscious ironically, but sometimes feel more anxious.

Here is a sample diet schedule:
Week 1 -So far, I have a 40 point daily limit and a 49 point weekly limit for treats.  That is something that I also need to work on,.  By the way, I am on the Weight Watchers Plan.

Day 1
Breakfast: 10
Lunch: 14
Dinner: 12
Snack total: 4
Treat total: 7

Day 2
Breakfast: 10
Lunch: 15
Dinner: 8
Snack total: 7
Treat total: 7

Day 3
Breakfast: 11
Lunch: 12
Dinner: 8
Snack total:9
Treat total: 7

Day 4
Breakfast: 10
Lunch: 17
Dinner: 13
Snack total: 6
Treat total: 7

Day 5
Breakfast: 7
Lunch: 14
Dinner: 5
Snack total: 8
Treat total: 7

Day 6
Breakfast: 7
Lunch: 17
Dinner: 11
Snack total: 5
Treat total: 7

Day 7
Breakfast: 10
Lunch: 15
Dinner: 9
Snack total: 6
Treat total: 7

How I will do that, I have no idea, but with a schedule such as this, I know that it will be possible.

Rules and musings about formulating a diet and exercise plan

I plan to exercise at least four days per week.  Why only four days?  It is because I wish to take it as slow as possible.  I don't wish to start only to give up.  That is something that I have been doing over and over for a long time now.  It is time to motivate myself.  I haven't picked out the days to which I will take a break, the type of exercise, and how long to exercise.  I realize that I need to be specific. I also plan to be a beginner.  I will indeed grow tired of always being a beginner but at least it will be better than not at all.

As far as food, it has to be specific.  I have to realize that food is not and will not be an enemy.  I would like to start using food as fuel.  Food has not been my friend.  I have continually gained weight and after a while, I realize that losing weight will be even harder.  I do stress easily.  I was now overwhelmed.  Music helps to calm me down and maybe I should add to the exercise program.  Now I realize that I need to formulate a better plan.  How to start doing so, I have no clue.  I may have a clue but how to follow it, I don't know.

Today is a better day.

Yesterday was such a bad day, I had to do a repost.  I was bummed out yesterday.  I have all but given up on myself and on my so-called diet.  I am on Weight Watchers and yesterday, I felt like quitting.  I will not quit.  I do have issues that I need to address.  I wish that I was on a weight loss plateau but I am gaining weight.  Counting points is similar to counting about 40-50 calories per point.  Maybe I should increase the number of points for now and take it from there.  Right now, I am not doing well.  I am well past the number of extra weekly points and it has been so for the past two weeks.  I feel so bad about this or rather, guilty about this.  I may need to formulate a plan for both healthy eating (not diet) and exercise.  Maybe I am also making this too hard.  I have found out that losing weight shouldn't be too hard and mindset is important.

Re-post from March 11, 2015

I was frustrated with my weight going up and down.  I admitted that I have not always followed my plan, but I thought I was making process.  Sadly I was yet I gained almost five pounds.  I am not happy with the lack of progress.  I would like to not go on a diet but eat healthy but what has happened was that I was I quit exercising for weeks.  I am just bummed.

A Healthy heart and body

Dear Lord,

I usually don't write prayers on this blog, but I do need help.  Lately I have been taking breaks from formulating diet and exercise plans.  At first, it was working, but lately I don't know what I am doing. I need help in formulation a healthy meal and exercise plan.  Maybe calling it a diet is being restrictive.  I am not a healthy person and as it seems, most foods are trigger foods.  For the past several days, I have engaged in mindless eating.  I am not a healthy person.  I am a diabetic who has been diagnosed as having polycystic ovarian syndrome.  I have not been taking care of myself.  I have pain on parts of my body, but I am taking my health for granted.  I fear, for a lack of a better term, that my health will get even worse and that one day I would gain more weight for a time and then gain even more weight.  It has been like that for many years.  I would like to stop that cycle and whatever else that is or has been unhealthy.  I also am in dire need of support.  I know that I need to lose weight, yet I feel lonely.  There have been roadblocks.  It is as if I have no one else to talk to about my situation.  I do think that I can get some help online, but the problem is it is limited help. Most people don't know of my true struggle.  Most of them are strangers who may offer advice but that is all.  I have been overwhelmed and because of being easily overwhelmed, it may be harder for me than most.  The truth is, I feel like quitting.  I don't want to quit however.  There have been roadblocks but I think that even they can be addressed.  I need help and all of the support and guidance that I can get.  I ask that You would impart some wisdom to me.  I have little clue because I am alone mostly in this.  I need You to show me what I need to do.  Please answer my prayer for I am in such need.  Thank You and I give You praise for answering my prayers.  I know that all things are possible with You.

In Jesus' name,


Amen

The time is now

Today, I am too taking a break.  I have to stop binge eating.  I do binge mindlessly.  I finally prayed about that this morning. I realize that now, I don't have to worry about what to eat for breakfast. Skipping meals  does not help with losing weight.  That is why I should not be so scared to eat even an apple or cereal.  It is about time that I consume fruits and vegetables more.  It is time that I follow a menu and diet more.  I once did that, but I have gotten off track.  What happened?

I became out of shape and that is what happened.  I don't wish to gain any more weight.  I will tell you how much I weigh, but at least I can tell you that I have gained a substantial amount, for me.  I am a diabetic with PCOS, so eating accordingly is what I am supposed to do. That is why I should eat in smaller to moderate portions and to exercise for now at least 15-20 minutes maximum, five days a week.  It is about time I do that.  The time is now.

Binge Eating

Despite the break I am taking today, I realize that I have a confession to make.  I binge eat.  I am not sure if I could or even should make a diet and exercise plan.  I eat mindlessly.  Is there a difference between mindless eating and binge eating?  I do wonder that like I wonder a lot of things.  I realize that I do in fact have a problem and it needs to be taken care of, or if at the least, dealt with.  I have realized that I am in of help now.  I am on Weight Watchers and it is time for me to lose weight and show myself that I can take this program seriously.  I have wanted to lose weight and keep this off for a while.  The truth is, I don't think that I sabotage myself.  It is just that I mess up from time and time and binge eating is not the answer.  It makes things worse in fact.

Proposed menu for 3/18/15

Breakfast
5:00 AM-6:30 AM
Boost Shake

Lunch
11:00 AM-12:30 PM
1 cup Chili
Broccoli

Dinner
4:00-4:30
1 cup Chili
Broccoli

Snack 1
7:30 AM-8:30 AM
Payday Bar

Snack 2
9:30 AM-9:45 AM
Coke
Hershey's Bar with Almonds

Snack 3
2 PM-2:30 PM
Apple

Snack 4
6:30 PM-7:00 PM
1 Cup Chili

Snack 4
8:00 AM-9:00 PM
Sandwich Cookies

Proposed menu for 3/17/15

Breakfast
5:00 AM-6:30 AM
Boost Shake

Lunch
11:00 AM-12:30 PM
1 cup Chili

Dinner
4:00-4:30
1 cup Chili

Snack 1
7:30 AM-8:30 AM
Kind Bar

Snack 2
9:30 AM-9:45 AM
Kind Bar

Snack 3
2 PM-2:30 PM
Apple

Snack 4
6:30 PM-7:00 PM
Raisin-cinnamon oatmeal

Snack 4
8:00 AM-9:00 PM
Apple

I have come to realize that my weight has gone up and down.  It is tiresome and I would like to make a change in my diet.  I am a diabetic and if I don't change, then that would mean that I will probably suffer from the complications that are scary to me.  I am lucky now, but I can't just eat whatever I want to eat.  I also have to eat in smaller portions, which has been an issue.  I would like to lose about 100 pounds.  I am glad that I have made the progress that I have made.  However, I am concerned about my eating habits and the progress and the lack of progress I have made.

Proposed menu for 3/16/15

Breakfast
Boost Shake

Lunch
Hamburger
French Fries

Dinner
Hamburger
French Fries

Snack 1
Boost shake

Snack 2
Low sodium chips

Snack 3
Raisin-cinnamon oatmeal

Snack 4
Apple

Proposed menu for 3/15/15

Breakfast
6AM -8 AM
Boost Strawberry Shake

Lunch
1:00 PM- 4PM
Meat
Starches
Vegetables

Dinner
4 PM-5:30 PM
Vegetables
Meat
Starches

Snack 1
9:30 AM
Apple

Snack 2
11 AM-11:30 AM
Cereal with mik

Snack 3
1:00 PM
Boost shake

Snack 4
7 PM-8 PM
Peanuts

Snack 5
9 PM
Raisins

Weekend schedule for 3/14/15

Breakfast
6AM -8 AM
Boost Strawberry Shake

Lunch
11 AM-12:30
One serving of pasta
Broccoli

Dinner
4 PM-5:30 PM
One serving of pasta
Broccoli

Snack 1
9:30 AM
Pineapples

Snack 2
2 PM-2:30 PM
Apple

Snack 3
6:00 PM-6:30 PM
One serving of canned fruit

Snack 4
7 PM-8 PM
Boost shake

Snack 5
9 PM
Boost strawberry Shake or an Apple

Sample meal plan for 3/12/15

It is about time that I not only exercise but to also consume healthy food.  I need help.  I eat mindlessly and it needs to stop.  I beat myself.  Maybe I should stop beating myself up.  Here is a sample of what and how I should eat..

Breakfast
6AM -8 AM
Boost Strawberry Shake

Lunch
11 AM-12:30
One serving of pasta

Dinner
4 PM-5:30 PM
One serving of pasta

Snack 1
9:30 AM
Granola Bar

Snack 2
2 PM-2:30 PM
Apple

Snack 3
6:00 PM-6:30 PM
One serving of canned fruit

Snack 4
7 PM-8 PM
One serving of raisins or peanuts

Snack 5
9 PM
Boost strawberry Shake

This is a sample of what they try to be.  This sample is specific, and that is how it should be.  It needs to be followed, but does it match the Weight Watchers points.  I have a limit of 40 points, with a maximum limit of 7 points, which could be used for treats.

Frustration

I was frustrated with my weight going up and down.  I admitted that I have not always followed my plan, but I thought I was making process.  Sadly I was yet I gained almost five pounds.  I am not happy with the lack of progress.  I would like to not go on a diet but eat healthy but what has happened was that I was I quit exercising for weeks.  I am just bummed.

Taking a break

I am now taking a break from the creation of an exercise and diet schedule.  I want to lose weight but not necessarily my own way.  I realize that I am in need of support and that I cannot do this on my own.  What do I do?  Simple, I have to consume a healthy diet and exercise.  I tried to be specific. Maybe I should be more specific and realistic.  I believe that being realistic and specific is helpful to me.  Lately I have been having health issues and I am concerned that my weight is taking its toll.  I am a diabetic and maybe I have not such a great job of taking care of myself.  I tend to get overwhelmed easily.  I also plan meals which changes often and I don't always take the time to exercise, which is not a good thing.  I plan not to divulge my weight but I have a rather lofty goal which will take over a year.  So far, I have lost an average of one pound per week, which is quite good.

Proposed menu for 3/10/15

Breakfast
6:30-8:00 AM 
Greek Yogurt
Apple

Snack 1
9 AM
Orange and Apple

Lunch
11 AM
Pasta Dish with Shrimp

Snack 2
1:00 PM
Raisins

Dinner
4:00 PM
Pasta Dish with Shrimp

Snack 3
6:00 PM
Cereal with 2% milk

Snack 4
7:30 PM
Granola bar

Snack 5
8:30 PM
Canned fruit
Exercise
Taking a break

Proposed menu and schedule for 3/9/15

Breakfast
6:30-8:00 AM

Greek Yogurt

Apple

Snack 1
9 AM

Dried Cranberries

Lunch
11 AM

Pasta Dish with Shrimp

Snack 2
2:00 PM

Raisins

Dinner
4:00 PM

Pasta Dish with Shrimp

Snack 3
6:00 PM

Cereal with 2% milk

Snack 4
7:30 PM

Wheat thins crackers

Exercise
6:30 PM

Walking DVD for a maximum of 20 minutes

Proposed menu for 3/8/15

Breakfast
Greek Yogurt

Lunch
Meat
Starches
Dessert

Dinner
Boost Shake

Snack 1
Peanuts

Snack 2
Crackers
Juice

Snack 3
Turkey Wrap

Proposed menu for 3/7/15

Breakfast
7 AM
Cereal with 2% milk

Snack 1
9:30 AM
Greek yogurt

Lunch
12:30-1 PM
Stuffed bell peppers

Snack 2
3:00 PM
Orange and apple

Dinner
5:00-6:00 PM
Turkey wraps

Snack 3
7:00 PM
Peanuts

Snack 4
8 PM
Grapes

I need help because I am on a break

Lately I have not been keeping myself from being overwhelmed from the OCD that I have.  I have been overeating at night and I have been worried from the OCD.  I have also not been following the meal plan.  I need to stop buying food that causes a trigger like the wheat crackers that I brought this week.  I have been lazy lately and I did not exercise.  My feet are sore from exercising and it feels like I need a break.  I am taking a break right now from making a schedule because of a lack of hunger and I have been overeating.  I may have even been binging later at night.  That is where I need help.,

Proposed menu and exercise schedule for 3/5/15

Breakfast
6-8 AM
Bagel with turkey and cream cheese
Banana
Coffee

Snack 1
9-10 AM
Greek Yogurt

Lunch
11:30 AM- 12:30 PM
Cheeseburger
Tossed Salad
Tater Tots

Snack 2
2-2:30 PM
30 Wheat thins crackers

Dinner
4:30-5:30 PM
Cheeseburger
Tossed salad
Tater Tots

Exercise
6:30-7:00 PM
Walk for a maximum of 20 minutes using dvd

Snack 3
8PM
Apple

Snack 4
9:30-10:00 PM
Granola Bar

Proposed diet and exercise schedule for 3/4/15

Breakfast
6-8 AM
Bagel with turkey and cream cheese
Banana
Coffee

Snack 1
9-10 AM
Greek Yogurt

Lunch
11:30 AM-1:00 PM
Black bean burritos
Baked Pork Chops with apples
Sour cream and Salsa Verde
Tossed Salad
Avocado with lime


Snack 2
2 PM
Ice Cream with Nutella spread

Dinner
4-5:30 PM
Black bean burritos
Baked Pork Chops with apples
Sour cream and Salsa Verde
Tossed Salad
Avocado with lime

Exercise
6:00-6:30 PM
Exercise for a maximum of 20 minutes using a walking workout DVD.

Snack 3
7 PM
23 Wheat thins crackers

Proposed diet and exercise schedule for 3/3/15

Breakfast
6 AM
Bagel with turkey and cream cheese

Snack
7 AM
Granola Bar

Lunch
11 AM-12:30 PM
Bean and beef enchiladas
Tossed salad with sour cream and salsa

Snack 2
2 PM
Strawberries and Ice Cream

Dinner
4-6 PM
Bean and beef enchiladas
Tossed salad with sour cream and salsa

Exercise
5:30-6:30 PM
Break

Snack 3
7 PM
Grapes

Snack 4
16 wheat thins

Proposed diet and exercise schedule for 3/2/15

Breakfast
7-9 AM
Boost Shake

Snack
10 AM
Carrot

Lunch
11 AM-12:30 PM
Macaroni and cheese

Snack 2
2 PM
Cauliflower and Cheese

Snack 3
4 PM
Broccoli and Cheese

Exercise
5:30-8:30 PM
Go shopping and walking

Dinner
9 PM
Optional