New goal: 1200-1500 calories per day

Breakfast
  400 calories

Snack 1
  150 calories

Lunch
   500 calories

Snack 2  (open)
   120 calories

Dinner
   230 calories

Snack 3
     100 calories

My goal is to consume between 1200-1500 calories per day.  I realize that as a former glutton, (and I hope to stay that way) it won't be easy.  It will work for me just as long as I eat in moderation and consume smaller, yet sensible portions of foods.  My goal is to lose 125 pounds and so far, I have lost an average of 10 pounds.  I feel pretty good about that.  I have quite a few goals in mind, but consuming 1200-1500 can be a lot of pressure...if I allow it to be.  Right now I have just added the amount of calories that would be an exact total of 1500 calories, which would be my ultimate goal for losing weight, and keep it off.  The only thing that would cause me anxiety would be the fact that I won't learn from what I have begun to understand.  In other words, I won't have the wisdom and the guidance to carry my knowledge out for the long term.  On the other hand, all I have to do is measure things out and keep going with my goal, which is to consume food and drink in moderation.

Meal plan for 8/31/15

Breakfast
  Water
  Fast

Snack 1
    Water

Lunch
    3 vegetables
    2 fruits
    1 starch
    1 meat

Snack 2  (open)
    1 serving
    1 dairy  

Dinner
    1 vegetable
    1 starch
    1 meat

Snack 3
     1 starch

Meal plan for 8/30/15

Breakfast
Oatmeal + raisins + cinnamon

Lunch
2 meat
2 vegetables
1 starch

Dinner
1 meat
1 vegetable
1 starch

Snack 1
Cereal + 2% milk

Snack 2
2 Vegetable + condiment (tbsp)

Snack 3
1 or 2 servings fruit(s)

Meal plan for 8/29/15

Breakfast
Oatmeal + raisins + cinnamon

Lunch
1 meat
2 vegetables
2 starch

Dinner
1 meat
1 vegetable
1 starch

Snack 1
Vegetable + condiment

Snack 2
2 Fruits

Meal plan for 8/28/15

Breakfast
1 fruit
2 starch

Lunch
1 meat
2 vegetables
1 starch

Dinner
2 meat
1 vegetable
1 starch

Snack 1
Dessert (4 cookies)

Snack 2
1 vegetable

Meal plan for 8/27/15

Breakfast
Oatmeal with cinnamon and honey

Lunch
1 meat
2 vegetable
1 starch

Dinner
1 meat
2 vegetables

Snack 1
2 fruit

Snack 2
1 vegetable

Snack 3
1 starch

Diet plan/menu for 8/26/15

Breakfast
2 servings of fruit

Lunch
2 serving of meat
1 serving of starch
1 serving of vegetables
1 serving of fruit

Dinner
1 serving of starch
1 meat
2 servings of vegetable

Exercise from DVD
10-15 minutes

Snack 1
1 vegetable + condiment

Snack 2
2 servings of vegetables

Snack 3
1 starch

Diet and Exercise plan for 8/25/15

Diet plan/menu for 8/24/15

Breakfast
Boost Glucose Control Shake

Walking
10-15 minutes

Lunch
1 serving of meat
1 serving of starch
1 serving of vegetables
1 serving of fruit

Dinner
1 serving of starch
2 meats
1 serving of vegetable

Exercise from DVD
10-15 minutes

Snack 1
1 vegetable + condiment

Snack 2
1 meat + 1 vegetable

Snack 3
2 servings of vegetables

Menu for 8/24/15

Diet plan/menu for 8/24/15

Breakfast
Apple + Orange

Lunch
Salad and a drink

Dinner
1 meat
2 vegetables
1 starch

Snack 1
1 vegetable + condiment

Snack 2
1 meat + 1 vegetable

Snack 3
1 fruit + 1 vegetable

Meal and exercise plan for 8/23/15

Exercise goals for 8/24/15-8/30/15

Realistic exercise goal for now:
*              Schedule
                           Sunday
                                      Walk for 15 minutes
                                      Time of walking: 8:00-8:30 AM
                           Monday
                                      Walk for 15 minutes
                                      Time of walking: 4:00-4:30 PM
                           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
                           Saturday
                                      Walk for 15 minutes
                                      Time of walking: 8:00-8:30 AM

                                     
*Subject to change.

Meal Plan goal for 8/23/15

Breakfast
Boost Glucose Control Chocolate Shake

Snack 1
1/2 cup of raisins

Lunch
1 meat
2 starches
2 vegetables

Snack 2
Apple

Dinner
1 cup beans
1 meat
1 vegetable

Snack 3
Orange

Edit from 3 days ago

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: 296.2 lbs.
Goal weight: 180 lbs.

Current BMI: 57
Goal BMI: 43

Current body fat percentage: 69%
Goal body fat percentage: 25-35%

Plan: My goal is to lose between 1.5- approximately 2 lbs which is a healthy goal.

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 - 2.0 years
Realistic goals:
Health

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

Appearance

Curvy, proportionate body
Slimmer healthy body
Flatter stomach


Weekly goal: 1-2 lbs
Monthly goal: 5-10 lb weight loss
Timing of weight loss as far losing 10% of body weight: 3 months
Weight at 10% weight loss goal: 266.58 lbs.

Weight at 5% goal: 281.2 lbs.
Time of weight loss as far as losing 5 lbs% of body weight: 1.0-1.5 months

Realistic exercise 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.

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.

Goals and plans

My goals:

• Follow meal plans religiously.
• Exercise
• Follow a schedule per day.
• Lose 180 pounds.

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.

Diet and Exercise plan for 8/17/15

Breakfast
Boost shake or cereal

Exercise for 10-15 minutes
Walking
Calories burned
Pulse Rate

Morning Snack
Boost shake

Lunch
2 servings vegetables
3-4 oz. meat
1 cup starch

Afternoon snack
1 Boost Shake

Dinner
1 serving vegetables
3-4 oz. meat
1 cup couscous

Evening Snack
Orange

Meal and diet plan for 8/16/15

Breakfast
Boost shake

Exercise for 10-15 minutes
Walking
Calories burned
Pulse Rate

Morning Snack
1 cup cereal with 2% milk

Lunch
2 servings vegetables
3-4 oz. meat
1 cup starch

Afternoon snack
1 Boost Shake

Dinner
1 serving vegetables
3-4 oz. meat
1 cup couscous

Evening Snack
Orange

Diet and Exercise schedule for 8/15/15

Breakfast
Boost shake

Exercise for 5-10 minutes
Walking
Calories burned
Pulse Rate

Morning Snack
12 oz. Yogurt

Lunch
2 servings vegetables
3-4 oz. meat
1 cup couscous

Afternoon snack
1 carrot stalk

Dinner
1 serving vegetables
3-4 oz. meat
1 cup couscous

5-10 minutes of exercise ~ 6 minutes
Zumba Fitness  
Calories burned
Pulse rate

Evening Snack
Apple + Orange

Exercise for 5-10 minutes
Stretching
Calories burned
Pulse Rate

Friday, 8/14/15 plans

Breakfast
Boost shake

Exercise for 5-10 minutes
Walking

Morning Snack
12 oz. Yogurt

Lunch
Macaroni and Cheese with broccoli (1 cup)

Afternoon snack
2 stalks celery

Dinner
Macaroni and Cheese with broccoli (1 cup)    

5-10 minutes of exercise
Zumba Fitness    

Evening Snack
Apple + Orange

Exercise for 5-10 minutes
Stretching

Diet and Exercise Plan for 8/13/15

Breakfast
Eggs, Sausage, Grits, and Bacon

Exercise for 5-10 minutes
Walking

Morning Snack
12 oz. Yogurt or 1 cup fruit

Lunch
Macaroni and Cheese with broccoli (1 cup)

Afternoon snack
1 cup fruit

Dinner
Macaroni and Cheese with broccoli (1 cup)    

5-10 minutes of exercise
Zumba Fitness    

Evening Snack
1/2 cup fruit + 1 Orange

Exercise for 5-10 minutes
Stretching

Exercise goal

I plan to walk for 5-10 minutes tomorrow.  Right now, that is the only exercise that I am capable of doing at least for the moment.  I am starting things off slow in the exercise department as well as the meal plan department because I felt like giving up.    There are times when I still do.  However, giving up is not the answer.  I am a hopeful person and while I have a rather lofty goal, I know that I can do this.

Answers to the above questions

• How do I create a realistic diet plan?
• How do I create a realistic exercise plan?
• Where do I begin?

It starts with keeping it simple.  Sadly, keeping things simple don't come easily for me.  I tend to write down a plan and just memorize it.  I didn't follow the plan at hand per day of the week.  I admit that needs to change.  I have to be specific with both my diet and exercise plan.  Following the guidelines is what will be helpful.  I realize that what happens on the day of the week matter because my schedule matters.  The calories that I will supposed to eat per day depends on one factor at least: how many I can consume.  So far, I have lived a sedentary lifestyle and I cannot afford to consume 3000 calories worth of food if I wish to lose weight.  I don't wish to lose weight, my goal is to lose weight and to keep it off.  Like  happiness, losing weight is what a person makes of it.  However true or false that is, losing weight has been hard and while I like that the world values hard work, I don't do that and that will be to my own peril and to my own regret. That is what I need to do.

Grocery list considerations

• Consider financial limits.
• Consider staples.
• Consider medical conditions.
• Consider average meals.
• Consider inventory.
• Consider each person's likes and dislikes
• Consider cost/unit price.
• Consider a budget
• Consider needs vs wants.
• Consider length of lists.

These are things that I have to consider when making a grocery list.  A grocery list is important for the obvious reason that I have to eat and feed my self and my mother.  I don't make a lot of money so I will have to budget what I have.  On my list, there will be staples such as eggs, dairy, fruits, vegetables, meats, and whole grains.  I have to also keep in mind that I have diabetes, pcos, and other issues that I am dealing with. The portions of foods that I consume are simply too large, which will cause a waste in food.  I have to also consider that I live with another person, and to also consider that we have our own likes and dislikes.  

Questions I need to ask myself

How do I create a realistic diet plan?

How do I create a realistic exercise plan?

Where do I begin?

Plan for 8/7/15 Break

Right now, I have no idea how to coincide my eating habits with my diet and exercise plans.  I have a bad diet  and it has been difficult to change it.  I would like to change that.  Because of my bad diet, I have been sick lately.  I know that a person can not out exercise a poor diet, but what would be the use if I don't exercise at all?  So what do I do now?

Schedule and Lunch/Diet plan for 8/6/15

Schedule:
6:30 AM Get ready for the day
7:00 AM Morning snack (250 or fewer calories)
8:00 AM Breakfast (250 or more calories)
8:30-9:00 Walk
7:10-7:15 AM Rest
7:30 AM-9:00 AM Get dressed for the day
9:00 AM Mid-Morning Snack (250 or fewer calories)
11:50 AM - 12:30 PM Lunch Appointment
1:00 PM-2:00 PM  Nap
2:00 PM-3:00 PM Afternoon snack (250 or fewer calories)
4:15-6:00 PM Dinner (250 or more calories)
6:30 PM 10-15 minutes of exercise
7:40-8:00 PM Evening Snack (250 or fewer calories)
9:00 PM Exercise 10-15 minutes
9:15 PM....get ready for bed

Diet and exercise plan for 8/4/15

Today I have had a light bulb moment.  Now I finally knows what it means to keep it simple.  With me however, I realize that keeping it simple means just laying whatever cards on the table and then create something more.  I digress.  I have received some advice that I am going to take and now I have realized that all I had to do was to follow the instructions for the plans that I have set for myself.

Time:
4:30 AM Get ready for the day
5:00 AM Morning snack (250 or fewer calories)
5:30 AM Nap
6:30 AM Breakfast (250 or more calories)
7:00 AM 10-15 minutes of exercise
7:10-7:15 AM Rest
7:30 AM-9:00 AM Get dressed for the day
9:00 AM Morning Snack (250 or fewer calories)
10:50 AM Appointment
1:00-2:00 PM Lunch (window) (250 or more calories)
2:00 PM-3:00 PM Afternoon snack (250 or fewer calories)
4:00 PM Nap
5:15-7:00 PM Dinner (250 or more calories)
7:30 PM 10-15 minutes of exercise
7:40-8:00 PM Evening Snack (250 or fewer calories)
9:00 PM Exercise 10-15 minutes
9:15 PM....get ready for bed

Meal plan for 8/4/15 with commentary

Well, I went to the store.  Now that I have purchased what I needed, I can finally do a comprehensive meal plan.  I recall that it has to be realistic.  I have written it on a notebook.  Everything became complicated. However, all I have to do is keep it simple.  I have been learning about meal preparation.  Now all I have to do is to keep being inspired and motivated.

The above is a re-post from yesterday's draft.  I do have a plan and I do have a lesson.  I have learned not only to follow that plan, but to make sure it is realistic.  I have written plans in advance and I have spent too much money on groceries.  Not to mention I spent too much time eating.  So what is a girl to do?  All I have to do is keep it simple.

Breakfast
Granola bar and water

Lunch
"Mexican" food

Dinner
"Mexican" food- same as lunch

Snack 1
1/2 cup pineapple

Snack 2
1/2 cup blackberries

Snack 3
1/2 cup raspberries

Snack 4
1 cup strawberries

Keep it simple

Well, I went to the store.  Now that I have purchased what I needed, I can finally do a comprehensive meal plan.  I recall that it has to be realistic.  I have written it on a notebook.  Everything became complicated. However, all I have to do is keep it simple.  I have been learning about meal preparation.  Now all I have to do is to keep being inspired and motivated.

All I have to do is keep in simple.

I did some walking today.  Walking or any kind of exercise is a great way to ward off sickness.  There is so much motivation to exercise.  I wish that I had exercised beforehand.  My health in my opinion I felt was in decline.  I had to make plans to exercise but I am not sure how.  I have to keep things simple I have learned. That is the best way to create an exercise plan.  That is also the best way to keep a diet plan.  I will follow those guidelines that I have written from now on.  I have written those days ago and all I have to do is just keep things simple. So far, I have written a diet plan that has been hard to follow.  Now I am not sure if I should have created a plan since I found out that it will be hard to follow.  Yep, I need that simple as well.