Mary’s Weight Loss Plan

Losing weight is an obstacle for most of us, it is a constant battle and I have been trying to do so for a few years now. I have finally found what works for me and have achieved a desirable wight. Gaining success at this has really made me a happier person; I am more confident and have an assurance that there are many other things I can accomplish. As I thought about my success, I had the desire to share my plan with everybody that is interested. I know that what I did works, I know it can work for you too. Of course I am not selling anything, I just want to share this with anyone who wants to try. Please feel free to email me to ask any questions or to get any additional help. The thing to keep in mind is that it is possible to achieve this and weight loss makes a huge difference in our lives.

THIS IS WHAT I DID:

1.   Resolve emotional and mental issues about weight.

Sit down at your computer and answer the following questions:

a.     What am I doing that causes me to be at the weight I am at?

b.     When do I tend to overeat?

c.     Instead of overeating, what other activities and mind sets should I implement?

d.     How will I lift myself up when I have setbacks during this time?

e.     Why do I think I will be able to do this?

f.      Write about any other issues you may be having about weight loss

2.   Decide on an eating plan

a.     Think about the foods you enjoy and those you need to give up or decrease (snack foods)

b.     Think about something you can live with for the rest of your life.

c.     I recommend NOT eliminating any of the food groups.

d.     You can use my plan or come up with one of your own, a plan that is sensible and that you can live with for the rest of your life will work best.

THIS IS WHAT I DID:

I decided to return to an eating plan that I thought I could stick with for 90 days. I had down loaded the app TRACKBITES and had used it a while back and had lost some weight but I wasn’t consistent. So I decided I would try TRACKBITES again for 90 days but I would do it a little differently and I would be consistent. I decided that having a more constant meal plan would work for me. So this is what I did… (BTW I am vegetarian, I have a meat sensitivity, so as you can see there is no animal flesh in this plan, I do find without meat, I am healthy and energetic but I make sure I take supplements)

1.     Begin with TRACKBITES, with the intention to go on my own

2.     Have the same breakfast and lunch everyday

3.     For dinner I would have one carb (whole grain) and lots of veggies and some type of protein. 

4.     To calm my hunger in between meals I have cream of veggie soup (1 head of broccoli [or some other veggie] cooked, put in the blender with some water, ¼ cup cream and 1 Maggi cube)

(THIS IS MY APPETITE SUPPRESSANT and is the key to my weight loss, I have this everyday!)

5.     I would bring out my list of 2 “bite” foods and concentrate on those

So this is what a typical day would look like: 12-22 BITES

Breakfast: 3 BITES

• 1/3 cup mixture of half oatmeal, half wheat bran, 
• 2/3-cup almond milk. Microwave for 3 minuets. 
• Add 1-2 TBS trailmix (nuts, raisins, coconut, ground flax seed, etc.),  
• Add Stevia, and sugar free syrup  

Lunch: 1-3 BITES

• 1-3 bowls veggie soup, 1 BITES/bowl  

UPDATE: I have added additional soup recipes on other posts.

Dinner: 3-6 BITES

• 1 carb of 2-4 BITES (1/2-1 cup pasta, beans, rice, potatoes, tortillas, etc) 
• many veggies, some sauce 

4^th meal: 3 BITES

• Omelet made with 1 egg, 2 egg whites, 
• mixed with bell peppers and onions and a small sprinkle of cheese 

Snacks: 2-3 BITES

• fruits, 
• toast (high fiber-50 cal/slice), 
• sugar free candies (from DOLLAR TREE), 
• cream of veggie soup, 
• mini chocolates (more or less 3 pieces), 
• sugar free apple sauce, 
• fat-free-sugar-free yogurt

FREE DAYS. I don’t take any “free days” however; I do give myself the freedom to eat some things that I really like. I usually do this for 1-3 meals a week and I can still lose weight, however, I make sure I don’t indulge too much and I always get right back on my plan. Maintain the “losing weight” mentality.

3.   Determine what exercise you can do consistently

Since I have a bad knee, I decided I would try to walk everyday. At first I walked for only 5 or 10 minutes and I was fine with that, now I try to walk for 40-60 minutes a day. I also do planking; I can almost do 5 minutes. Apparently 5 minutes of planking is equivalent to 20 minutes of lifting weights at the gym.

4.     Carry out the plan for 90 days making slight changes if necessary, then make it a life-time routine. 

Even if I had failures and setbacks, I decided I would get right back to my plan; I would not let any failure get me down or stop me from trying. I was determined to do this.

RESULTS:

I lost 13 pounds during the first 90 days and after 7 months I lost a total of 25 pounds and I have had no problem with keeping if off. I don’t have to track my BITES anymore. However, when I have gained a bit of weight (after vacation) I go back to TRACKBITES for a few days and then I get back into my normal mode again.