WEIGHT LOSS/MAINTENANCE PLAN 2020
OMAD (One Meal A Day) Whenever Possible
- 2 PM to 4PM feeding window
- Plenty of liquids
- Himalayan Salt under tongue to assauge hunger pangs
| Vegetable Tray in Fridge (My need for crunch) - Celery, Olives, Cucumber, Broccoli, Cauliflower, etc. |
 |
Daily Multi-Vitamins
|
Recording Weight
- Weigh myself every day it would be productive (Avoid bad news or deceptive good news--beer hits me the second day)
- Renpho Scale instead of Excel
|
Recording Meals – When I feel the need to tighten things up
Food
- As few processed foods and chemically enhanced foods as possible
- Continue to stay away from Sugar!!!!
- Contain to stay away from Grains & Starches!!!
Fasting
- Fast on Friday after Wed & Thur MMAD & Alcohol (Multiple Meals a Day)
- Balance out holidays/parties with a fast before or after instead of regular monthly fasts
More Sleep & Better Sleep
- Get to bed earlier
- Use CPAP as much as possible
Reduce Stress
- Slowdown!
- Re-envision my Things To Do list. Even golf on the schedule can be a stressor if you thing of it as a Thing to Do on a list
Spend More Time Outdoors: gardening, reading in the shade, fishing
Exercise
- Continue Weight Lifting
- Continue Golfing, maybe one 18-hole plus one 9-hole round a week
- Get Back into Biking
- Get back on the Bowflex for 7 minute workouts; 14 too daunting and depressing
- Get back into swimming now the weather is warming up
- Try again to get into kayaking
Experiments
- Add avocado to my diet 2 or 3 times a week
- Give up regular use of Protein Shakes – Find alternative fat shake
- Give up Powerade Zero’s and Diet Coke’s?
- Replace sweet potatoes with pumpkin?
Weight Chart from May 30, 2019, through January 16, 2020
