Weight loss Project
I weighted myself today, and I decided that it was really time for me to do something about my weight. Not because I want to feel sexy or comfortable in my body (these are extra credits), but because there is a high possibility that I die very young if I continue in the pace I am. I have too many genetic predispositions to develop fatal diseases and I already suffer from illnesses that worsen with weight gain. The good news is that most of the risks I have lessen significantly with weight loss.
Diabetes: both of sides of my family have it. One of the most effective way to prevent it is to maintain an healthy diet.
High blood pressure: again from both sides of my family,I already have some symptoms. Easily prevented with diet and exercise.
Rheumatoid arthritis: it’s an autoimmune, my dad has it. It can’t be prevented but a proper diet and a healthy weight can ease the symptoms.
Depression: we all know that food affect people’s mood and the social consequences of obesity can worsen my anxiety and make me relapse.
To loose weight I’m gonna have to formulate a clear plan and create a page for it on my blog so I can keep track of my progress. I like to win, so when I have a project and I establish objectives, I do my best to meet them. I have to do more research so I can make a well written, personalized diet and exercise plan, which take into consideration my lifestyle, my eating habits and my willpower. I has to be a yearly project with 4 phases (1 each quarter). The end result is that I want to be a healthy and active young lady.
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.
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 of bread per day. Eat no more than 1 cup or starch per day
Week 4: Remove peanut butter from diet Max (once a week)
May: Add exercise to my routine.
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, lower the amount of starch per week, control protein portion.
Week 1: No starch more than 3 times a week (including cheat day). 1 slice of bread maximum
Week 2: Starch reduce to twice a week. No more bread
Week 3: Starch once a week, on cheat day
Week 4: No more cheat day