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I'm feeling pretty good about my plan to lose 9 pounds in 8 weeks (by my October 7th birthday).
All I have to do is stay focused, and follow a basic plan. I lost 7 pounds in July (before I went all crazy at the end of the month) by doing the following, which is a pretty easy to follow plan.
Here's basically what I eat M-F:
breakfast- oatmeal made with almond milk, topped with peanut butter and syrup 300-500 calories
morning snack- either A) bar (Luna or Lara) with a piece of fruit, or B) almonds with a piece of fruit 200-300 calories
lunch- whole grains (either brown rice, barley, or oats), beans, tomatoes, EVOO, steamed spinach, carrots (all mixed in bowl), sometimes skipping the whole grain if I forgot to cook it... 300-500 calories
afternoon snack- (sometimes not hungry for this) same as morning snack usually OR some Coconut yogurt 0-300 calories
dinner- brown rice, beans, lots of steamed veggies, EVOO 400-600 calories
evening snack- different every day. Usually something sweet under 200 calories
So you can see that through the work-week, I'm eating anywhere from 1300 calories to 2000+ calories, depending on my choices, and depending on how much I exercise. I try to always have a net calories (calories eaten - calories exercised) between 1300 and 1500.
My weekend plan looks like this:
Saturday- Practice Intuitive Eating for a day. Eat when hungry, don't track, and enjoy food and exercise however I wish, for one day a week.
Sunday- Back to tracking, but still no set plan. Don't worry too much about getting in certain amounts of veggies or vitamins, just focus on calories and enjoying food and exercise today.
Lots of good food, lots of great options, and plenty of flexibility to this plan. It's so loosey-goosey that it's almost not a plan at all. I've been back at this since last Thursday, and I'm already feeling amazing. The scale will be kind to me come Saturday, and I know that at least half of those 2.6 pounds will be gone! :-)
I'll talk about my exercise plans tomorrow.
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1559 kkal
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Lemak: 42,63g | Prot: 53,94g | Karb: 250,59g.
Makan Pagi: JIF natural creamy, Kroger sugar free syrup, Quaker old fashioned oatmeal, blue diamond unsweetened vanilla. Makan Siang: shredded carrots, spinach, extra virgin olive oil, hunts tomato celery, kidney beans. Makan Malam: black beans, extra virgin olive oil, hunts tomato celery, brown rice. Camilan/Lainnya: so delicious coconut yogurt, banana, luna peppermint bar. lagi...
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2147 kkal
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Latihan:
stationary bike, vigorous - 25 menit, 6-Week 6 Pack DVD - 35 menit, Istirahat - 15 jam, Tidur - 8 jam. lagi...
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