I had a test run this week and I realized that I can start my project with a lower calorie intake per day. So I’m modifying my plan to adapt it to the results of the test run.
Phase 1 (April-July) : Lifestyle change
By the end of phase 1 I expect to loose 20 pounds. I will weight in once a week, on Mondays. By setting attainable weekly goals I hope I will be able go achieve my goal. I’m using a modified food pyramid made for people with diabetes.
April : Remove fast food and Coca Cola from my diet. I’ll be allowed 1 cheat day per week. I also have to update my food journal (on the blog) daily. Try to stay under
2000 calories a day.Stay under 1500 calories a day.
Week 1: No Coca Cola or any other soft drink
Week 2: Reduce sugar to 50 grams a day (recommended daily amount), replace white sugar with brown sugar
Week 3: Reduce bread to
2 slices 1 slice of bread per day. Eat no more than 1 cup or starch per day
Remove peanut butter from diet Max (once a week). Switch to natural peanut butter, twice a week maximum.
May: Add exercise to my routine. Cheat day only twice a month.
Week 1: 30 minutes of exercise (cardio) 3 times a week
Week 2: 30 minutes of exercise (cardio) 5 times a week
Week 3: 30 minutes cardio + 30 minutes yoga or Pilate 3 times a week
Week 4: 30 minutes of cardio +30 minutes of yoga or Pilate 5 times a week.
June: Reduce calorie intake to
1500 1200 , lower the amount of starch per week, control protein portion. No more cheat day.
Week 1: No starch more than 3 times a week for dinner
(including cheat day). 1 slice of bread maximum Bread twice a week maximum
Week 2: Starch reduce to twice a week.
No more bread Bread once a week.
Week 3: Starch once a week, no more bread
No more cheat day. Get rid of sweets completely (Except for my morning coffee).
I will keep on modifying it to adapt it to my lifestyle and to my pace, what’s important is that I have a written plan that I actually follow.
Wish me luck my loves !